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Chris Salvato
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« Reply #30 on: July 22, 2008, 08:10:55 PM » |
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sounds good and yeah...make sure when you DO get advice - its from someone who KNOWS what they are talking about. I see a lot of trainers at my big gym who are clueless. For now, just watch as many videos as possible, with explanations, if possible. I understand your lack of camera, and feel you for sure on that  |
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StuPac
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« Reply #31 on: July 23, 2008, 06:03:05 PM » |
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"Rest Day"
2 mile morning run
average pace: 11:04
total: 22:21
Yeah, pretty slow. I'm aware. Gotta start somewhere...
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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« Reply #32 on: July 24, 2008, 08:48:34 PM » |
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CFWU (light):
2 rounds:
10 air squats
5 pushups
15sec samson stretch
CFWOD "Fran"
21, 15, and 9 reps of:
99# thrusters
pullups
23'04" total time (easily the slowest time posted, but some workouts were altered or reduced... it was invigorating to do what was prescribed)
Had to resort to sets of three on the thrusters eventually, could maintain 4-5 on the pullups... kept breaking stride and losing my momentum.
CFEWOD (I am digging this site)
1 minute ladder, up and down
total of 6728m on C2 rower.
Feelin good baby... bring it!
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #33 on: July 24, 2008, 08:54:02 PM » |
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23'04" total time (easily the slowest time posted, but some workouts were altered or reduced... it was invigorating to do what was prescribed)
Dont let this bother you for now. Firstly, you scaled up -- i am not too sure why u did that -- maybe you misread? Fran is only 95#, not 99# -- that kind of volume adds up fast when you do 45 reps. Secondly, you don't have a good strength base. This is what is slowing you down the most. Since you dont have a problem hitting the weights, I highly suggest you hit your body comp goals (shouldn't take too long with your current programming...) then start up the Starting Strength model. If you can give two craps less about body comp, then u might want to just start Starting Strength now.. If you have no idea what i am talking about then I suggest you buy and read the book while working towards your body comp goals. good luck! |
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StuPac
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« Reply #34 on: July 24, 2008, 09:04:39 PM » |
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scaled up because the only room that has free weights at my gym uses rubber weights and for some reason they are all measured in kg rather than lb. 10kgx2 = 44 lbs. 44 + 45 = 99. Was the closest I could get  Yeah I'm working for body comp mostly right now. I'm pretty heavily addicted to CF and CFE... and I'm working on my running base as well. Supposed to run three miles tomorrow... depends on how my calves feel. |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #35 on: July 25, 2008, 06:05:55 AM » |
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10 kg is ~22 lbs. You used 44+45 which is 89# then...scaled down.  |
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StuPac
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« Reply #36 on: July 25, 2008, 08:34:09 PM » |
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Legitimate rest day today. No run, no CF, and no CFE. My legs are going to die and I knew the WOD today would have just ripped me apart so a literal rest day it is. Looking forward to maybe making it up tomorrow if the WOD is light enough.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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« Reply #37 on: July 26, 2008, 06:33:10 PM » |
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No WU, big day today.
In memory of Jeremy:
21, 15, and 9 of
89# overhead squats (terrible form)
dropped to 45# for 15 and 9
Burpees
Total time: 14'05"
In memory of Michael:
Three rounds for time of
Run 800m
50 back extensions
50 situps
Total time: 36'11"
CFEWOD:
5 rounds of
Row 1000m
Rest 90 seconds
Splits were approximately 5' should have written them down. Will next time.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #38 on: July 26, 2008, 09:30:16 PM » |
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Why are you doing three workouts in one day? Your body does not need this kind of programming at your level. I would suggest not doing that until you are at a more advanced physiological level. also.... Rat, good to see other beginners around. I highly encourage you to click around crossfit.com and check their eating habits and workouts. I've changed my diet completely based largely on information I've read there as well as info from the paleolithic diet (google it) and the zone diet (again, google is your friend ). Looking forward to progressing with you! StuPac EDIT: It is also my advice to not worry with parkour until you progress athletically. I screwed my shoulder up weeks ago doing rolls and I'm still paying for it. If I hadn't experienced it myself I wouldn't bother.  Good advice, but.. I guess im being of no help here? If I am being more of a bother than a help, let me know!  |
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StuPac
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« Reply #39 on: July 27, 2008, 07:32:33 AM » |
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Why are you doing three workouts in one day?
Well I missed a day and just decided to make up for it. Then when I had a little gas left after Jeremy and Michael I decided to go for broke with the C2. I guess im being of no help here? If I am being more of a bother than a help, let me know! You're not a bother in the least! I appreciate the help, as well as the company.  |
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Yea, I'm new and I beef it all the time... it's still awesome though.
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StuPac
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« Reply #40 on: July 27, 2008, 09:18:40 PM » |
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Rest Day. Legs are gonna be fresh tomorrow, looking forward to it.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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Chris Salvato
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« Reply #41 on: July 28, 2008, 01:22:17 AM » |
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Why are you doing three workouts in one day?
Well I missed a day and just decided to make up for it. Then when I had a little gas left after Jeremy and Michael I decided to go for broke with the C2. Don't get caught into this mentality -- you are going to overtrain....and as a novice thats extremely hard to do. Your body does not get better as a result of training. It gets better as a result of resting from training. 3 Huge WODs in one day isn't bad once in a while, taking a rest day immediately after is good. You have a bit to go before 2 workouts in one day is warranted and actually useful. |
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StuPac
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« Reply #42 on: July 28, 2008, 08:22:35 PM » |
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CFWOD:
Cross Fit Total
Squat: 176 (feeling great about the form, muuuch better than the other day)
Shoulder Press: 111
Dead Lift: 266 (having a hard time keeping the lumbar curve on the heavier weights)
CFT: 552
Since we were setting PRs today I decided to check on dips and pullups.
5 pullups, dead hang to chin over bar.
5 dips, triceps parallel to the floor to full extension.
Ran some intervals afterwards. 10 seconds all out, 20 seconds rest for 8 minutes.
Looking forward to Helen tomorrow. I'm feeling good.
Ran some intervals afterward for the CFEWOD:
10 seconds all out w/ 20 seconds rest for 8 minutes.
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Yea, I'm new and I beef it all the time... it's still awesome though.
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mrjack1112000
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« Reply #43 on: August 18, 2008, 08:21:12 PM » |
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swap stretching and running.
don't stretch before your workout, stretch after... ive found it best to do it in this order. stretch/run/workout/run/stretch/cooldown i guess thats just me.. |
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