The CrossFit Journey

1/27/2010

2010-01-28T05:20:00.000-08:00

I did KempoX... well a variation. I corrected what they were doing to the proper technique that I have been taught. I don't want to learn any bad habits, I already got enough of those.

Yesterday this is what I ate.

Breakfast: Life ceral w/ milk (didn't drink it), activia yogurt. 480 Cal.

After workout protein drink. 220

Lunch: Sandwich and chips and water. 534

Mid-day snack: V-8 and light string cheese. 90

Dinner: Chili and a V-8. 290

Total = 1182

I cheated and had a snickers at dinner and some reeses mini's at work. DOH!!!

P90X

2010-01-27T07:43:00.000-08:00

I haven't posted in a LOOOOOOONG time. I wasn't feeling the crossfit all the time. I kept getting hurt (not always crossfit) and it made it hard to work out. Right now I am finishing my first month of P90X. I have seen strength results but no weight loss. I've been cheating on my eating.... so I'm starting to keep a journal and will post what I ate the day before (if I remember to blog). See you tomorrow with days work out and meals.

It's been a while

2009-02-20T13:36:00.000-08:00

No I haven't stopped working out; I've just been really busy. I am attending a martial arts conference tomorrow put on by Shidoshi J.R. Russell (http://www.gmau.org/portal/node/35) with guest instructor Grandmaster Keith Yates (http://www.gmau.org/portal/node/37). I will try to post on it after it's over. Glad tomorrow is rest day, it might be a killer.

Today I did the pull-up ladder. I up to the 8th min. Though I don't count this work out as too much since my bar isn't very far above my head. It's hard to find one tall enough. My arms still hurt.

Wed. Jan. 14 2009

2009-01-14T07:04:00.000-08:00

Today I did todays and the last 2 days workouts together to get caught up. I am so glad tomorrow is rest day. Taday was really bad. My Shidoshi had me lift weights last night at karate. I already hurt from the workout I did yesterday. So today I am super sore and after I get done with this I'm going to walk my dog and he can pull me through the snow.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling.
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.“ Barrier is 24.“

I was a puppy today as RX'd by Brand X
Puppies:
For time 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups (beginner or assisted pull ups okay)
With an Olympic bar holding only one plate (men use 45 pound bar, women use 25 pound bar), touch the end on one side of the barrier then the other for one “rep.” Barrier is 24”

Subbed dips for pull-ups

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

I forgot to time myself
Ran with the Puppies again as RX'd by Brand X
Puppies:
For time:
35-65 pound Power clean 12 reps
20 Ring dips
35-65 pound Power clean 9 reps
15 Ring dips
35-65 pound Power clean 6 reps
10 Ring dips
35-65 pound Power clean 3 reps
5 Ring dips
I used 65 lbs.

Overhead squat 3-3-3-3-3 reps

I just used the 45 lbs bar to work on form. It was hard enough with the last few days of work outs.

Now to walk the dog....

Tues. Jan. 13, 2009

2009-01-14T06:55:00.000-08:00

Will with a combo of job searching and me being plain lazy I got behind this week and had to play catch up. Right now I have to correct every third word cause my arms and hands are shaking from todays workout of the past 3 days workouts in one day. I did the 3 days before that yesterday and this is for yesterdays post.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I did the puppy work out as RX'd by Brand X
Puppies:
5 rounds (on a very cold and icy bar)
5 assisted or beginner pull ups
10 practice kips on the pull up bar

time: 7:15.03

Front Squat 5-5-5-5-5
95-115-115-115-125
On the second set of reps I noticed my form was getting bad so I stayed on 115 working on my form.

Run 5k

Buttercups:
Run 1-2 miles depending on your ability

I ran/walked a mile. Ran where I saw no ice and walked on the ice. More ice than not. I beat my last time though.

Time: 12:02.59

Mon. Jan. 5, 2009

2009-01-05T07:42:00.001-08:00

Hang Power Cleans

145(F)-135-135-135-135-145(F)-145(F)-135-135-135

Couldn’t get that 145 up. I guess I need to practice with just the bar again.

Sun. Jan. 4, 2009

2009-01-04T07:27:00.000-08:00

Deadlift 3-3-3-3-3 reps

185-215-215-215-215 lbs.

I need to get more weights.

On a very sad note, we mourn the Colts loss last night.

Sat. Jan. 3, 2009

2009-01-04T07:26:00.000-08:00

REST DAY!!!!

YEAH!!!!!!!!

Friday, Jan 2, 2009

2009-01-02T08:08:00.000-08:00

Death by Clean and Jerk

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Ran with the pack today as RX'd by BrandX. 95lb instead of 135lb.
95lb - 7 rounds + 5

Thur. Jan. 1, 2009

2009-01-01T19:41:00.000-08:00

“Murph”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.‘ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

I used the CrossFit BrandX scaling on this

Buttercups:
1/2 mile Run
25 Pull-ups (or beginner pull ups)
50 Push-ups
75 Squats
1/2 mile Run

Time 22:03:38

That’s not a nice one to do.... OWE!!!

Side note: I almost puked twice. I don’t think my neighbors would like it if I did that in there yards though

Wed. Dec. 31, 2008

2008-12-31T10:08:00.000-08:00

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points

Point 204

I have an old rowing machine I bought for $5 and it doesn't have any cal/mil counter so I tried to best estimate what it would have been. I did i cal for every 2 strokes near the hardest setting.

Last CrossFit WOD for 2008 Happy New Year!

Tues. Dec. 30, 2008

2008-12-30T06:44:00.000-08:00

Today is rest day. Yeah I like rest day. My arms and shoulders really hurt from the last 3 days of workouts.

http://www.crossfit.com/

CrossFit Week 5?

2008-12-29T16:42:00.000-08:00

Well Finals are done and I'm over the nasty cold that lasted almost 2 weeks so it's time to get back to working out.

I feel good. Sore but good. I forgot to weigh myself this morning so I will have to do that tomorrow morning, but I don't feel a difference in weight. My pants are a little looser so that's a good sign I'm losing fat. I do feel the increase in muscle. My arms are more defined (can't tell by the picture) and I'm able to do more push-ups, add more weight to the bar. I still hate to run but I really need to do that. I am trying to walk my dog every night (you can see him in the first set of pictures) and the cardio has done me and him good.

I will update my weight tomorrow.

weight 298lbs

Monday Dec. 29, 2008

2008-12-29T16:34:00.000-08:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95, 105, 115, 125, 135F, 125
PP 105x3, 115x3, 125x2, 115x3, 115x3
PJ 105x3, 115x4, 105x5, 105x5, 105x5

CrossFit Week 1

2008-11-29T14:38:00.001-08:00

This is my stats after one week of CrossFit that I want to keep track of as I go along.

Ran 1 mile, 13 Min.
Benched 155 lbs
I weigh 295 (as of after my workout. I didn't decide to do this till after breakfast)

CrossFit

2008-11-29T14:35:00.000-08:00

Well I started a new exercise program called CrossFit (www.crossfit.com). An old friend had posted about it and he gave me more info when I asked. Basicly the WOD (Workout Of the Day) is posted on the front page of the website. It teaches good form and intensity. I've only been doing it for a week and I hate doing the workouts already. Why am I going to keep at it? I can feel the results. My whole body aches all the time. I can see video's of people that are extremely in shape but are still hurting after the work out because the workout is scaled to your ability. This is the forum and website I go off of. They scale it down into different groups. http://www.crossfitbrandx.com/index.php/forums/viewforum/16/ I need a pull-up bar but that's about it. I do this out of my garage. I have a weight bench and that with a pull-up bar is about all you need. You can ask on the forums for substitute exercises and someone will give you one that works the same muscles. Hopefully I'll continue to stick with it and I get into better shape. I'm going to try to post weekly weights and pics of my fat ass to know how it's working. Here's a good video I found

Welp, I got to go do my WOD!