No-Frills - 2006 Journal

[minime]

yeah good workout! the sdhp look tough alright - well done on getting 7rds.

Another great workout no-frills. Now there are two CrossFit junkies at your gym, raising the fitness bar and probably driving other folks crazy with healthy pressure to train hard like you "older folks". Keep up the good work and don't quit before the miracle happens.

[no-frills]

8/15
CFWU x 2

For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
back extensions on 45 degree roman chair,
sit ups on flat bench with feet anchored.
Total time 19:45

3 mile walk on rolling hills with my dog, Riley.

Didn't get a lot of sleep last night so I was tired before I started, but this would have been hard for me no matter what. My abs and lower back are definitely a "weak" area that I need to build for a better core.

Great time!

You beat Mr. No-Frills. I know how competitive he is and this will really motitvate next time this WOD comes up.

[no-frills]

Pierini - LOL! Next time this comes up, I will be ready to do the sit-ups on an incline... then watch my time.

8/16 = Rest Day

[tim_mcf]

That's a great time on the core-punisher thing. Good job! I've got that one coming up in several days (I work 4 or 5 days behind the rest of the xfit world), and you will be an inspiration to me.

Are you enjoying the wierd looks from the other gym goers?

[no-frills]

Tim- It is funny how the other people look at you like you are "sweaty-mad" and seem to wonder if I am going to start frothing at the mouth because I am breathing so hard. Most folks I have realized have their own little routine that they do day in and day out. I am really enjoying the CFWO's because of the variety. I am finding all sorts of muscles that I didn't realize I have .... but definitely know it know because they all hurt ~2 days later. Xfit is the way to go.

I have only been at Xfit for ~3 weeks. This is the hardest I have worked out in a long time.

[no-frills]

8/16

CFWU x2

For time:
50 Wall-ball shots, 12lb ball
50 Assisted Pull-ups, Straight Grip
35 Wall-ball shots, 12lb ball
35 Assisted Pull-ups, Straight Grip
25 Wall-ball shots, 12lb ball
25 Assisted Pull-ups, Straight Grip

Total time - 28:20

2.25 mile on rolling hills with dog, Riley ---- Walked up hills and jogged down hill.

I had been on sabbatical from work during the summer, but started back to work yesterday which was thankfully a rest day. In the past, I have allowed myself to get too focused on work and not making time for myself or my work-outs. My goal is to keep on my 3 days on, 1 day off Xfit and do extra cardio as many days as I can ... in addition to walking my dog.

[no-frills]

8/18

3.25 mile jog/walk with my dog in the morning --- Walked up hills, jogged down.

CFWU x2

Shoulder Press 3-3-3-3-3-3-3 reps
No push pressing or jerking.

45, 55, 65, 75 (2 and failed 3rd), 75, 75, 75

* I made a mental adjustment to complete the 75lbs.
* weigh-in today down 3 lbs --- thank goodness.

[gymgirl]

hi, no-frills-

just wanted to say you are doing great, those shoulder presses are quite impressive! congrats on the weigh-in too!

Hi no-frills,

Be cautious about jogging down the hills. Hard on the knees. I'm sure you know that, so did I when I used to do that, now I don't.

Flip it around and jog up the hills and walk down for your recovery. 1 minute jogging up and 1 minute walking down, over and over for a great workout. But I assume that the walk was a pleasure walk rather than an anaerobic workout and that's good too.

Keep up the good work and don't quit until the fitness miracle is complete.

[no-frills]

gymgirl - thanks for the encouragement. I am learning a lot from these exercises about what I can personally do. I really wasn't in the mood and was mentally spent from the day, but I always feel so much better after I do something physical.

pierini - I appreciate the tip. Yes, the walk with my dog is always a joy and most of the time is pure pleasure. I thought the jog downhill would at least boost my HR to get a little more kick. I like your idea to flip and will give it a try.

[no-frills]

8/19
2 mile walk with dog in the morning (and some extra Frisbee playing for her)

CFWU x 2 - back extensions

For time:
40 lb Squat clean, 21 reps: 2:41
42 Back extensions: 2:50
40 lb Squat clean, 15 reps: 3:14
30 Back extensions: 2:35
40 lb Squat clean, 9 reps: 2:00
18 Back extensions: 1:00

Time 14:29

This is the first time I have attempted squat cleans. My personal trainer (JDR3) worked with me on the exercises and form prior to starting the clock. I found I really had to focus when attempting this exercise.

[gymgirl]

wow i am terrified of squat cleans. any of those, cleans, clean and jerk, squat cleans,....pretty much anything with a 'clean' in it is scary to me!

fantastic work, that is a really good time. that is wonderful you have your trainer JDR3 to help and work with you on the exercises. i know what you mean about having to really focus. i feel like that when doing push presses or sumo deadlift high pulls. i don't want to injure myself.

you are doing fantastic no-frills. isn't crossfit wonderful? i tried to do a "normal" workout this week and felt as though i had done nothing. i think crossfit is the way to go!

anyway, enjoy the rest of your weekend!

[no-frills]

8/20
1.75 mile walk with dog in the morning (extra frisbee for her)
CF rest day

Amazing how tired I was and a bit sore from yesterday's cleans / back extensions. I even took a nap this afternoon.