No-Frills - 2006 Journal

no-frills · 10-Aug-06, 12:18 AM

8-9

4 mile walk with dog in the morning.

bike to gym in the afternoon.

CFWU x2 - pull ups
Arm Swings Front -Back 10
Squats 10
Sit-ups 15
Back Extensions 10
Dips 10...assist machine
Push-ups from the knees using Bossu Ball 10

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
Can't do a regular pull-up, single reps done on assist machine
Not ready to reveal how much assist I needed today.
I will discuss that when I am in better shape.

biked 5 miles on rolling hills to home.

Comments welcome.....

10-Aug-06, 09:58 AM

Hello no-frills and welcome to Discuss Fitness. I know who you really are. Sort of like how we all know that Clark Kent is Superman.

I'm glad you've decided to join us in the Online Journal section of this forum. There is a real sense of community here. You'll get great training tips and support, and many people who will be privately cheering for you as you pursue fitness superiority.

Train hard and train smart, and don't be afraid to put the pedal to the medal.

I'll be checking out your training and offering you my two cents from time to time.

Have a great day!

**gymgirl** · 10-Aug-06, 10:05 AM

hi no-frills, welcome to DF!

good job on your workout yesterday. i'm looking forward to following your journal. i've only been here a couple of months, but have learned so much by keeping an online journal here. welcome and have a great day!

JDR3 · 10-Aug-06, 02:33 PM

Good to see you post you own!!!!!!

no-frills · 11-Aug-06, 12:58 AM

8/10
4.25 mile walk on rolling hills with my dog, Riley.
Biked to / from the gym

CFWU x 2

Five rounds for time of:
Run 1/4 mile: on treadmill at 5.7 / 5.8 / 5.8 / 5.7/ 5.7
20 pound Thrusters, 30 reps: 1st round unbroken, remaining 4 rounds broken
Time: 26:54 (4:34-5:22-5:09-6:30-5:17)
* Additional time on the fourth set occurred because some woman decided to use the 20 lb bar as a prop to lean on while chatting. Guess she was working out her jaw muscles. Anyway, it took me some time to figure out an alternative. I used a 20 lb DB on the fourth set.
1/2 mile walk cool down

Even though I have only been doing the CFWOD for 2 weeks, I really like the variety and challenge.

Perini and Gymgirl- looking forward to your 2 cents and other tips you can provide.

JDR3 · 11-Aug-06, 12:35 PM

Good job! Keep working hard!

**gymgirl** · 11-Aug-06, 12:39 PM

Quote:

Originally Posted by no-frills

8/10

* Additional time on the fourth set occurred because some woman decided to use the 20 lb bar as a prop to lean on while chatting. Guess she was working out her jaw muscles. Anyway, it took me some time to figure out an alternative. I used a 20 lb DB on the fourth set.
1/2 mile walk cool down

good work no frills! that is a great time. the thrusters then running are killer!

that same thing happens to me all the time at the gym, it is so frusterating! i don't mind people chatting at the gym, i am guilty of it— but leaning on or setting your stuff on equipment while you do it, is just plain rude. the 20lbs db thrusters were a great alternative, good thinking!

i can totaly relate to how you feel about doing the crossfit workouts. i have only been doing them for about 4 months now, but i love that they are challenging and offer quite a variety. in these past 4 months i have noticed more change in my body then i have in the past couple of years.

keep up the great work no-frills, and i am glad you started up your journal. it's a great way to track your progress.

enjoy your weekend!

no-frills · 11-Aug-06, 09:45 PM

8-11

Biked to/from gym
CFWU x2 - dips

21-15-9 reps of:
20 lb wall ball shots
assisted dips
total time 7:44
5 mile rolling hill bike ride

I just started tracking my CFWO for time and what a big difference that makes. Thank you JDR3 for convincing me to try all my work-outs for time. I really see the difference in my effort and energy expended.

While I have only been posting a couple of days, I have actually been working out, running, walking, and precoring daily for ~3 months. Also 4 weeks ago I decided it was time to step on the scale and start tracking my weight. Down 6 lbs; however this week I was in shock when I registered a gain of 3 lbs. I had been eating good and really working out hard ... so this was a disappointment...... ;0( I realize I am building muscle, but have decided to try logging my food. I really hate to log and in the past haven't been that disciplined, but it needs to happen.

12-Aug-06, 10:24 AM

I have been a food logger for quite some time. I believe it creates rigorous honesty and has a subtle way of modifying my behavior.

Excess BW is like seasoned oak. Hard to ignite, but once it gets started, it burns real nice. A pedal to the medal training intensity such as the CrossFit WODs will definitely be great kindling to fuel the fire so it's just a matter of time. Be patient. And don't overlook the power of walking to aid you in your pursuit. It's harder to incorporate daily walking into your life where you live compared to where I live but it can be done.

no-frills · 12-Aug-06, 07:41 PM

8-12
5.6 mile walk on creek trail with dog in the morning
1 hour on precor: 830 calories in the afternoon
today was a CF rest day

Up till now I was borrowing my husband's watch to keep track of my CF times. Yesterday he bought me my own watch to make my CF work-outs official.

JDR3 - Thank you for encouraging and pushing me!

**minime** · 13-Aug-06, 02:15 PM

hey no-frills, your workouts look great!

I too have been logging my food - i use fitday and i find it really helps keep me on track. If i know im going to have to put it in fitday, theres less chance of me eating bad things! Plus u can see what your average cals were for the last week, month or whatever!

good look with those WODs!

**gymgirl** · 13-Aug-06, 05:24 PM

Quote:

Originally Posted by no-frills

Up till now I was borrowing my husband's watch to keep track of my CF times. Yesterday he bought me my own watch to make my CF work-outs official.

JDR3 - Thank you for encouraging and pushing me!

awwww, that's great. i too need to get a watch. i have a g-shock but ineed something that works as a stopwatch as well.

geez one hour on the precor! nice work, that is so long!

i agree with pierini and minime with regards to logging food. i found it keeps me honest, and i definitely think twice about what i'm going to eat if i know i am going to have to log it.

anyway keep up the great work!

no-frills · 14-Aug-06, 12:46 AM

8/13
Precor @ level 7 for 30 minutes, 450 Calories

CFWU x 2
Overhead squat 3-3-3-3-3-3-3 reps
10-20-30-40-40-45-50

Legs can do more weight, but my arms aren't ready.

no-frills · 15-Aug-06, 12:26 AM

8/14
4 mile walk on rolling hills with my dog in the morning

CFWU x 2 -pullups
Complete as many rounds as you can in 20 minutes of:
30 pound Sumo deadlift high-pull, 21 reps
12 assisted pull-ups

7 rds sumo completed, 6 rounds pus + 8 (4 additional pus after the time expired to finish the set.

This was a sweaty display and tired me out. I was breathing hard most of the way through. Thank goodness for my MP3 player to keep me going.

Gymgirl - You might consider the Timex Ironman "sleak" 50 watch. Amazon.com has it for the best price with free shipping.

**gymgirl** · 15-Aug-06, 10:29 AM

great work no-frills! i've never done the SDHP, but my trainer said we are doing them today. they look super tough.

i agree with the mp3 player. i always have my ipod on the x-fit workouts. some times it goes flying though when i'm doing kipping pull-ups. lol thanks for the tip on the watch, i am going to google it right now. have a good day!