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dosneffect

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dosneffect last won the day on April 24 2014

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About dosneffect

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    dosneffect
  • Birthday 12/11/1973

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  1. dosneffect

    Fitness Central

    Today's WOD Run 200 20 Burpees Run 200 20 Burpees 200 yard walking lunge Run 200 Bleacher stairs Run 200 100 Hollow rockers Feeling those lunges today!!
  2. dosneffect

    100 Pushups

    Don't give up dawg!!!
  3. dosneffect

    Runner's World

    Congrats on the 100 miler Farley! I just can't even imagine the training, the effort, the emotion. Just awesome dude! So cool to know you got THE buckle baby!!!! You are a stronger, crazier man than me!
  4. dosneffect

    Fitness Central

    "21 Guns" AMRAP 21 minutes Run 400 21 HR pushups 21 Box jumps 15 Burpees 9 Pullups 3 rounds plus the run and pushups
  5. dosneffect

    Fitness Central

    "The Chief" Five 3 minute AMRAP (as many rounds as possible)with 1 minute rest between AMRAPs. 3 power clean (135,95) 6 HR pushups 9 air squats Been looking forward to tangling with the Chief again! I RXed it like a year ago but pretty sure that's what hurt my back because I was so inexperienced with cleans. I had no business doing RX weight then... My back wasn't the same for 6 months. Today I got revenge... my cleans are much stronger and efficient these days... 20 rounds RX, 4 more than last time I did it!
  6. dosneffect

    Fitness Central

    Nice 5K time! I'm doing one in a few weeks, don't run as much as I used to but looking forward to going all out... I ran a mile in 7:10 the other day but last year my best time for mile was 5:58 and 20:09 for 5K... hoping to run a sub 20 min again, haven't done it since my high school days (20 years ago!) but I'm going on the theory that I get faster with age.... and CrossFit! If you want a simple workout, do 100 burpees as fast as you can. YouTube burpee if you don't know what they are. Guarantee you'll get sore (in a good way) and if you do that a couple times a week it will help your running and strength.
  7. dosneffect

    Fitness Central

    Back Squat: 5, 3, 1+ reps at 75,85,95% of 1 rep max I just started a strict pullup strength program this week, we do 5 sets intermingled between our strength sets according to what our 1 set max of strict pullups are. WOD: 3 rounds for time (RFT) 50 air squats 50 abmat situps 50 DUs (double under jump ropes) My time was 19:33... those damn DUs take me forever! Looking forward to "The Chief" tomorrow!
  8. dosneffect

    Fitness Central

    Bench press 75%, 85%, 95% 1 RM x 5, 3, 1+ 50 Burpees for time. 2:08 Find box jump max for right and left foot and two feet. This was fun! Got the 42" for the first time and actually got 30" off my right and left leg... one legged box jumps kinda scary! Run 1/4 mile for time. 1:07 fastest I've done since I was a teenager! CrossFit is working!
  9. dosneffect

    Fitness Central

    "Nukes" As many reps in 8 mins as you can of: Run, 1 mile, Deadlift, 255/185 lbs As many reps in 10 mins as you can of: Run, 1 mile, Clean, 185/135 lbs As many reps in 12 mins as you can of: Run, 1 mile, Overhead Squat, 135/95 lbs *Do not rest between rounds, post run times and reps. Got 13 RX reps in, was only able to do 1 OH squat at 135# but that's a new PR for me! Went down to 95# to finish the WOD out... I really liked this one but some call me crazy because I actually like to run.
  10. dosneffect

    Fitness Central

    The best exercise plan is the one you can stick with. Google "travel WODs" and you'll come up with a lot of body weight and core workouts that can be done with light equipment. WOD = workout of the day. After you do those for a month or two, ditch the 24 hour place and find your local CrossFit gym and sign up for their intro classes. You can thank me later. +1 on that! Thanks Dos and Fender! I didn't really want to join the 24hr gym, but I wanted a solid starting point to anchor on. This last 6 months has really taken me by storm as I didn't really have a goal other than lose weight. I've gone from just under 220 to 180 lbs just from running and eating healthier. Now, I want to kick this shit in gear and see what I can really do. *edited Friday morning...I looked at some WOD and DAYUM that's the stuff there! I'm going to incorporate some of that into my running/workout schedule. I did a light overall introduction day yesterday at the gym. I didn't want to overdo it because I have a 5K Saturday morning and I don't want to look like an idiot running with a sore ass. Thanks for the pointers! You will find that Crossfit, when done at a "box" (i.e. a crossfit gym), will push you beyond what you thought possible. I could never have progressed as I have over the last 1 1/2 years on my own, at a gym, or even from a personal trainer. The group setting not only pushes you but makes it fun as well. I actually look forward to getting my ass kicked! I second that emotion! Good luck on your 5K too!!!
  11. dosneffect

    Fitness Central

    The best exercise plan is the one you can stick with. Google "travel WODs" and you'll come up with a lot of body weight and core workouts that can be done with light equipment. WOD = workout of the day. After you do those for a month or two, ditch the 24 hour place and find your local CrossFit gym and sign up for their intro classes. You can thank me later. Yoga good stuff too, good work dude!
  12. dosneffect

    Fitness Central

    Look up your local CrossFit gym and sign up for their intro classes.
  13. dosneffect

    Fitness Central

    Tried this one today too. I don't have a rower yet so skipped that part. Did 185# 14 reps and did the WOD RX in 19:45. Barely got you Fender! Nice work dude plus you did the row before the WOD, I'd say we tied as I'm sure my time wouldn't have been as good if I had to row before the WOD. Curious, what was hardest for you? The pushups were tough, but the pullups are what really slowed me down. Pushups were harder than I expected and I'm not sure what my 400 time was but I know it wasn't good! LOL I thought for sure by the time I got to the run that would be the easy part but I was shuffling along at a sloth's pace.
  14. dosneffect

    Fitness Central

    Tried this one today too. I don't have a rower yet so skipped that part. Did 185# 14 reps and did the WOD RX in 19:45. Barely got you Fender! Nice work dude plus you did the row before the WOD, I'd say we tied as I'm sure my time wouldn't have been as good if I had to row before the WOD.
  15. dosneffect

    Fitness Central

    Two more of "The Girls" to go! Only two left are "Chelsea" and "Eva". We did "Barbara" this AM. 5 RFT of: 20 pullups 30 pushups 40 situps 50 squats 30:10
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