Loving the pain:starting CrossFit

[minime]

nice angie time cliff, very impressive!

[CliffA74]

Thanks Minime!
Good to know that was supposed to be tough.

Got a moderate amount of sleep this weekend, despite running around the hospital all night and day. Got a few daytime naps in, avoided caffeine as much as possible.

So I thought I could have a good training session today.
Well, it was a nice thought.

Monday 07/21/08
2 rounds of:

• 1/2 mile run
• 35# DB swingx21 reps
• 95# Thrustersx21 reps
• Jumping Pullupsx21 reps

It was supposed to be 3 full rounds, but I was completely spent in the middle of round 2, and my form was getting sloppy. Time to quit. I also meant to go up in weight on the thrusters. Nope. Not today.

I checked my ego, and went home.
The trick is going to be continually pushing myself. Checking your ego when your legitimately tired is a good thing. But I don't want to get into the habit of quitting when it gets tough.

But I'll work on that later.

I'll be on vacation for the rest of the week. It's my church's annual campmeeting, and I am excited to go. It started last Saturday, my wife is already down there along with every member of my family. But I couldn't get off work until Wednesday.
I might get in a training session, but probably not.
Rest weeks are important too.
Training shouldn't interfere with real life, it should enhance it.

Have fun,
Cliff

[sweetdream]

Originally Posted by CliffA74

Especially the folks doing "normal" workouts who kept giving us weird looks.

LOL ..I soooo totally know where you are coming from on this one! I get it all the time at my gym! good times!!

[CliffA74]

Thanks, Sweetdream. Speaking of weird looks:

Monday 7/28/08
"Fran"
Three rounds, 21-15- and 9 reps,

• 95 pound Thruster
• Pull-ups or Jumping pull-ups

for time of: 12 mins, 23 seconds

I had planned on getting it in underneath 15 minutes. I was shocked to see a little over 12.
My maximum heart rate was 179bpm! I kept having to stop to cool off a little bit.
I did about half kipping pull-ups, half jumping. But that is progress.

Overall, felt like an extremely intense "cardio" workout, rather than a strength training session.

Have fun,
Cliff

[minime]

good work on Fran cliff! you beat me by 4 seconds I think

[CliffA74]

Wow! Thanks Minime. I guess it was worth almost puking then...
I think the secret is not stopping to pant and heave. Maybe one day.

I did not think I would be sore afterward.
I was wrong.

Tuesday 7/29/08
Push jerks:
95#x5; 115#x5; 125#x4; 135#x3; 135#x3
Lots of fun. And I still felt pretty good, so
Hanging knee to elbows: 5, 3.5, 4
Back Extensions: 20

Last month I could barely squeak out one set of three knee to elbows, now I can do 5!

Unfortunately, I think i doinked my neck...

Have fun,
Cliff

[CliffA74]

Neck is fine today. No worries.

Today has been declared a day of rest.
Worn out, tired, whine, whine, complain, complain, whine.

Will make up for it the next three training days.
If I don't, you all have permission to harass me.

Have fun,
Cliff

[minime]

hey, when your body says 'rest' you should listen!

[CliffA74]

I was reading Strength For Life, a slightly modified version of Body For Life written by Bill Phillips brother, Shawn, in which he goes into detail about the benefits of rest days and rest weeks.
He recounts that folks who completed the BFL challenge would often go straight into another full tilt 12 weeks right after completing the first one. Then these overly zealous folks would start complaining of various aches and pains. They would be completely burned out and frustrated over their lack of progress.
Rest is important. Recovery is important.

That being said, get busy after your down time.

Thursday 7/31/08
"Jeremy"
Three rounds for time of 21-15-9 of:
-95# Overhead Squat
-Burpees
Completed in:__16 min 28 sec
Not counted in that time was a 10 minute run on the treadmill to ensure I was niced and warmed up, and a 10 minute trot to make sure I was nice and cooled down.

I never have tried Overhead squats before. I think I like them, alot. My midsection lit up like a christmas tree.
I'm not sure about my form, it was really tough to nigh impossible to keep my knees behind my toes. Even when I was just warming up with the bar.
I will consult YouTube for answers.

Friday 8/01/08
"Michael"
Three rounds for time of:
-Run 1/2 mile
-Back Extensions x50
-Double crunch x50
Completed in: __30 min, 17 sec Peak HR:180
My knee was a bit unhappy, I tore a portion of the left medial mensicus a few years back. It has cooled off now. I'll take some Naproxen in a bit if it flairs up again.

-Cliff

[CliffA74]

Good workout!

Saturday 08/02/08
For time:
-Box Jump x50
-Jumping Pullups x50
-DB swings 35# x50
-Squats x50
-Double Crunch x50
-Push Press x50
-Back Extensions x50
-Wall Ball Shot x50
-Burpees x50
-Jump Tucks x50
Time:__42 min, 25 secs
Calories: 1065

I had a goal of burning 3500 calories this week, and beat it at 3549!!

Which is good, because we had two different pancake suppers this week, plus "date night" last night with dessert and a big lunch at church today.


And in other news:
I took my measurements yesterday!
The last time I checked was back in January.
January 2008:

• Weight 195 pounds
• Chest 43.5"
• Waist 37.5"
• Hips 41.75"

August 2008

• Weight 190 pounds
• Chest 43"
• Waist 36"
• Hips 41"
• Bicep 14.75"
• Thigh 21.25"

The only other time I could find complete measurements was from 2001, when my wife and I started Power 90. We had just failed miserably at Body For Life, and thought it would be an easier program. (We were right.)

2001
Weight 215.8#
Body Fat 27.3%
Chest 45"
Waist 41"
Hips 45"
Thigh 24"
Bicep 14.75"

2008
Weight 190#
Body fat 14.7%
Chest 43"
Waist 36"
Hips 41"
Thigh 21.25"
Bicep 14.75"

Nothing left to do but celebrate with rewarding comfort foods while sitting on the couch and enjoy my success for a few months!

-Cliff

[minime]

Awesome progress cliff!! you should be proud of yourself.

ALso, didn't it take you over 1 hour last time you did the 50s? Great job!

[CliffA74]

Thanks Minime, but to be honest, last time I did the 50's I sprinted for three minutes instead of doing Squats, which probably shaved ~6 minutes off my time.
But still, I was quite happy.

Monday 8/04/08
"Helen"
Three rounds for time of:

• Run 1/4 mile
• 55# DB swing x21 (switched to 45# for rounds 2 & 3)
• 12 Pull ups

Completed in 19min 45 sec . Lost time in the transitions from the treadmill to the pull up bars.
Heart rate monitor konked out in the middle. I hate that. I like to figure out my calories, see how high my rate gets. I counted out a HR of 170-180. Good stuff.

Felt a little tired, but not wiped out. Decided to take the Yoga Class that was starting. One hour of stretching and pulling. Felt great.

-Cliff

[CliffA74]

As an addendum to last night post, as soon as I stood up from typing how great I felt after 20 mins of Crossfit followed by 1 hr of yoga, I was so completely stiff! Ouch! Not sore, just felt like the Tin-Man from Oz. Yoga does that to me sometimes.

Anyhoo, on to today's whuppin.

Tuesday 8/5/08
Sets of 21-18-15-12-9-6-3 for time of:
-Box Jumps
-Parallel Bar Dips

Completed in 15m 49 sec.
To be honest, I almost quit after the 2nd round. I was pooped! But I stuck it out. Whether masochism or a heroic effort, time will tell.

Now, off to internet shop for a new car, since my old beater is burning alot of oil and after 250,000 miles the mechanic has assured me that the repair bill will not be worth it.

-Cliff