Midgetcop for the masses

[midgetcop]

Ahoy all!

Glad to see you guys again, it's been too long! I've been on yet a nother hiatus....nothing gets in the way of life more than, well, LIFE. I moved, went through some financial difficulty, yatta yatta yatta. Basically became completely displaced from my normal routine, and only now am I started to feel somewhat normal again. The good news is that I can afford to attend CF again, and I'll be going later this morning for the first time in a few months.

Other than that, my job is going well (see here pic of me apprehending dirtbag). Having lots of fun, but haven't made it yet to a "real" police force. The goal this year is Toronto police, so my training will be geared towards passing the fitness.

I've gone back and lifted some weights the past few weeks, and my numbers haven't dropped too badly. My weight has stayed about the same...will hopefully be able to take some pics and look at some progress down the road.

Looking forward to hearing from you guys. :

[gymgirl]

Hey Midgetcop! So glad you are back! You never seem to lose much strength when you take your little hiatuses (is that even a word, hiatuses? lol). Glad you are sticking with CF!

[midgetcop]

Yeah, I seem to be lucky that way, gymgirl. I kind of seem to pick up where I've left off....which is GOOD, but on the other hand, I haven't learned to stay consistent with working out.

SOOO....went to CrossFit today, for the first time in about 2 months. It went well, and I still did well in comparison with others in the class. Today it was:

Complete as many of the following in 20 min:

- 250m rowing machine
- 15 kettlebell swings (12kg)
- 12 floorsweepers

= completed 6 rounds

Not my finest, but I survived, which is more than I expected right now. I feel so good that I'm starting back up again, I'll keep you guys posted on how sore I am later on.

[JDR3]

Great work Midgetcop!

Glad to have you back!

[tim_mcf]

Welcome back!

Go get those dirtbags!

[CF-OC_gal]

Nice to see you posting again!:

[.V.]

So good to see you back among us. Stick around this time if ya can. You were missed.

[arbit]

Welcoe back midget.

Wrong forum for this thread ?

[midgetcop]

Wow. *SO* sore after CF the other day, especially the legs! Damn those kettlebells!! Went to the gym last night with a friend, only to discover that my new gym closes at 7pm on a Sunday, and we were sauntering in at 6:30....

....so, I worked biceps last night and left the legs, because frankly, they were still pretty darn sore. So here is my *very* short workout:

15 April 2007

BICEPS

BB Curl:
- 40lbs x 10, x 10, x 10

Seated DB Curl:
- 15lbs (per arm) x 10, x 10, x 10

DB Hammer Curl:
- 10lbs (per arm) x 10, x 10, 15lbs x 10

THOUGHTS:

Clearly I can up the weight on those exercises....probably up to 45lbs on the BB curl, and see how the rest of it feels. I don't want to overdo anything with the biceps, because I know they already get a fair work out on back days.

Anyhoo. Feelin' good. Sore. But most of all, starting to feel "good" and "normal" again.

[minime]

hey midgetcop! great to have you back! nice job on the return to crossfit!

[ajarvis]

Hey welcome back Good job on the crossfit :

[midgetcop]

Yesterday's workout:

16 April 2007 -- CHEST/TRICEPS

DB Flat Bench:
- 35lbs (per arm) x 7, x 7, x 7

DB Incline Bench:
- 30lbs (per arm) x 9, x 9, x 8

Cable Flys:
- 30lbs (per arm) x 9, x 9, 35lbs x 4

Dips:
- bw x 5, x 5, x 5

Seated DB Extentsion:
- 40lbs x 6, x 6, x 6

THOUGHTS:

Doin' pretty well. I know I've honed my strength workouts to a 'T', and normally I'd change it up a bit. But I'm thinking that I just want to leave them be and let my supplemental CF training do the rest...who knows, there may come a point where I start to phase these strength routines completely out of my routine and incorporate more and more CF elements. God knows old habit die hard and I think I mentally have a hard time giving up this idea that my old workouts have to be the focus of my fitness training.

Going to CF tonight before work. Unfortunately I'm currently stuck with laryngitis and probably bronchytis, hopefully I don't phlegm all over the gym tonight.

[midgetcop]

17 April 2007

CrossFit!!

Did a partner workout today, where we had to complete the following for time:

- 200 pullups
- 200 pushups
- 200 situps
- 200 squats (bw)

Between the partner and myself we had to complete 100 each, and we couldn't progress to the next exercise until we were both complete.

= 29:30

It was brutal, but actually fun at the same time (strangely, as most CF WODs are). I slowed us down during the situps, but then made up some good time during the squats.

Good times had by all. On endorphin rush still. Yay!!

[gymgirl]

ooooh fun! It looks like you guys did a modified version of the Trevor Team workout! In the video they have 4 peopel total, but only 2 people could work at a time. The video is frecking awesome: http://media.crossfit.com/cf-video/C...vorTeamWOD.mov

300 pull-ups
400 push-ups
500 sit-ups
600 squats

That's so cool you guys did that at your CF gym! I hope we get to do that one too! great work midgetcop! looks like a ton of fun!

[midgetcop]

18 April 2007 -- SHOULDERS/BACK

DB Shoulder Press:
- 30lbs (per arm) x 7, x 6, x 5 (increase reps)

DB Upright Row:
- 25lbs (per arm) x 5, x 5, x 5 (same)

Lat Cable Pulldown:
- 50lbs x 9, x 9, 60lbs x 7

Deadlift:
- 100lbs x 6, x 6, x 6 (increase weight)

Cable Row:
- 60lbs x 8, x 8, x 8 (increase weight)

THOUGHTS:

I was still extremely sore from CF the day before....I had to substitute the lat pulldowns instead of pullups because my arms were absolutely trashed from yesterday's 100 pullups. Oi.

And I'm still sore today...I gotta say that CF works me the way that my weight routines never will because of its very randomness. And if I have to adjust my weights accordingly, then so be it.

Gotta move a couch today too......HELP ME JEEBUS!!