MaryStella Posted October 5, 2010 Share Posted October 5, 2010 OK GOOD LUCK!! Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 21, 2010 Author Share Posted October 21, 2010 (edited) 10/21/20101st day of Cross Fit 200 m run 3 rounds:3 body rows5 pushups7 air squats9 sit-ups 200 m run 4:37 Halfway through the post-work-out stretching, I started getting light headed. I think I was dehydrated. Plus I didn't really eat appropriately beforehand. I only had 1 and 1/4 orange and a cup of soy yogurt for breakfast. The coach asked me what I ate, and I told her. She said I was crashing, then she recommended 5 eggs. I said "No." She asked why, and I told her. She seems to think veganism was why I got dizzy. I tried to explain that I ate like crap because I just got my wisdom teeth out a few days ago and my normal breakfast of walnuts, almonds, cashews, filberts and raisins was too painful to eat right now. I hope this doesn't become a point of contention, because I'm not interested in arguing about it. Good news is the way she showed me to squat was way more comfortable than anything I'd tried before. Food:1 & 1/4 orange (would have been 2, but my dog knocked the plate on the floor.cup of trader joe's peach soy yogurtTJ's go raw trek mix2 Field Roast italian sausagespackage of Wholly Guacamole2 gardein "chicken breasts" with jerk seasoning & pineapplesweet potato Edited October 22, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted October 21, 2010 Share Posted October 21, 2010 whoo hoo! I love it! cf day 1 done! nice work! Most cf people follow either zone or paleo. zone can be done vegan in fact im following it and log everything I eat. obviously paleo won't work. if you need any diet help let me know. Hopefully you'll be feeling better soon. most cf trainers can improve squats i am thrilled this worked out for you! ill be looking back for your progress. Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 25, 2010 Author Share Posted October 25, 2010 (edited) 10/25/2010 Day 2 of Crossfit 10,9,8,7,6,5,4,3,2,1 Medicine Ball Deadlifts 14lbs10,9,8,7,6,5,4,3,2,1 Kettle bell swings 20 lbs3 burpees in each round, so... 3x10 Pretty tough. I really hope I didn't lose count and skip anything. Not sure what my time was. After she said 5 minutes and 47 seconds had gone by, someone in the group wandered off, and she went to check on him. So no final time for this one. My form got kinda sloppy towards the end. Lower back muscles too fatigued I guess. She kept saying to stick my ass out again, but it just wouldn't go Food:TJ's Go Raw Trek Mix (almonds, cashews, walnuts, filberts, raisins)2 bananasiced green tea from sbuxsmoothie: 2 bananas, frozen blueberries, frozen rhubarb, 4 tbsp TJ's chocolate Hemp protein, olive oil, waterTJ's peach soy yogurtan avocadochocolate soy puddingmore trek mixCompassion Over killing mock meatloafkalemacaroni & teesegrape juice Edited October 26, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted October 25, 2010 Share Posted October 25, 2010 I love checking on your log! looks like fun stuff! Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 26, 2010 Author Share Posted October 26, 2010 (edited) 10/26/2010 Crossfit Day 34 x 20 second rounds of Hang cleans (just the bar and those wooden plates to make it sit up off the ground) with 20 seconds rest in between each4 x 20 second rounds of jump rope w/ 20 seconds rest between each4 x 20 second rounds of pull-ups w/ 20 seconds rest in between each The other guy I was with did walking lunges instead of jump rope. My quads were so fucked from yesterday that she wanted me to jump rope instead. For the pull-ups, I used an assistance band, which incidentally came off my foot and slapped me in the nads during one of the rounds Pull-ups were frustrating as hell. Never been very good at these. I have long arms. Food:Almond butter with frozen blueberries and cinnamon bananaTJ's Go Raw Trek MixSmoothie: 1 banana, frozen rhubarb, frozen blackberries, 3 tsps of Udo's 3-6-9 veg omega oils, a packet of soy protein powder (25g) i found in a basket (don't know how old it was), 2 tsps of TJ's chocolate hemp protein powderZinco coconut wateravocadoleftover "meat"loafan Amy's Mexican Tamale PieTJ's Pomegranate Green Teaspaghetti with marinara & field roast italian sausageskale Edited October 28, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted October 26, 2010 Share Posted October 26, 2010 sounds like your having tons of fun at cf! your pullups will get good doing cf. I didn't even have one unassisted pullups when i started and now i do 100- 150 kipping pullups all unassisted. Link to comment Share on other sites More sharing options...
lobsteriffic Posted October 26, 2010 Share Posted October 26, 2010 wod's sound like so much fun! Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 29, 2010 Author Share Posted October 29, 2010 (edited) I don't think "fun" is really the word I'd use 10/29/2010Crossfit Day 4Run 400 meters15 sandbag get ups15 rope get ups15 hang power snatch (35 lb bar and the wood discs)30 walking lunges15 box jumpsRun 400 meters10 sandbag get ups10 rope get ups10 hang power snatch20 walking lunges10 box jumpsTime - 20:15 Fuck I hate running. Music that doesn't suck balls really does have a positive impact on performance. So glad they play real music instead of the Top 40 bullshit they play at other gyms. Pantera can help you bang out a lot more reps than Hannah Montana.She said she could tell I had a lot more energy today. I gave props to the pumpkin seeds. Breakfast:1 banana1/2 cup of pumpkin seeds After crossfit, before leaving:approx 3/4 cup of TJ's Go Raw Trek Mix Lunch:Smoothie - 2 bananas, 1/2 cup of pumpkin seeds, 4 tbsps TJ's chocolate Hemp protein powder, 1 tbsp Udo's veg 3-6-9 omegas, 1/4 avocado, 2 and 1/4 cups of blueberries, water. (Put way too much blueberries and water in it...I was on the phone and not paying attention. Tastes fine though, so whatever.) burrito - TJ's soy chorizo, saffron rice, black beans, green onion, diced tomatoes, daiya cheddarvegetable chips with spinach & pecan dipsweet potato baby foodgingerade kombucha Edited October 30, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted October 29, 2010 Share Posted October 29, 2010 that sounds like a damn fun wod! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 1, 2010 Author Share Posted November 1, 2010 (edited) 11/01/2010Crossfit Day 5"The Filthy 15" (as opposed to the filthy 50)15 box jumps15 jumping pull-ups15 walking lunges15 kettle bell swings (20 lbs)15 knees to elbows (not quite ) on pull-up bar15 push press (45 lb bar)15 hip extensions15 wall balls (14 lb ball)45 single under jump rope15 burpees 10 minutes, 7 seconds (I think that's in the right order )Came down hard on one of the burpees, and my palm hurts like a mutha. Food:2 bananas1/2 cup pumpkin seedssmoothie: 2 bananas, 1/2 cup pumpkin seeds, 1/2 cup soymilk, frozen rhubarb, frozen blackberries, spinach, 1 tbsp Udo's 3-6-9 omegas, water10 gardein hot wingssweet potato fries1 avocadoTJ's pomegranate green tea3 Field roast apple & sage sausagesmixed potatoes, green beans and mushrooms, from TJ'sglass of wine Edited November 1, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted November 1, 2010 Share Posted November 1, 2010 oh yeah feeling a little of that filthy fifty fun! That's a tough wod. it starts with box jumps and then by the time you get to knees to elbows its getting ugly. Also having the back end of the wod stacked with wall balls, double unders, and burpees makes it a challenge. Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 1, 2010 Author Share Posted November 1, 2010 Yeah, she said if it was too easy we could go through it one more time. No one took her up on it though Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 9, 2010 Author Share Posted November 9, 2010 (edited) 11/09/2010 http://www.crossfit-hr.com Deadlift95 x 5105 x 5115 x 3125 x 3135 x 1145 x 1145 x 1145 x 1 Meh...They wanted to establish mine and another co-worker's 1RM or at least close to it. We didn't plan very well and didn't add enough weight between sets. So towards the end, he said just do 145 a few more times and get a good feel of the proper form. Next time these numbers will be better. Food:2 bananasprimal strip (lime mesquite seitan)sbux ice green teaapprox 1/2 cup TJ's Go Raw Trail mixquinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminossome roasted pumpkin seeds and dried blueberries (i didn't feel like shelling the seeds, i hope its ok to eat the shell)guava raw kombucha (synergy)some lentil soup that me ma made me for when my wife was out of town over the weekenddark chocolate covered espresso beansTJ's pomegranate green teaapple & sage field roast sausages, squash, zucchini, mushrooms & garlicred wine Edited November 10, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted November 9, 2010 Share Posted November 9, 2010 Yeah your 1 rep max deadlift is probably a lot higher than that. Your just starting though you will get it all sorta out soon enough. Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 11, 2010 Author Share Posted November 11, 2010 (edited) 11/11/2010 http://www.crossfit-hr.com warm up2 rounds of:5 empty bar good mornings10 jumping squats15 hip extensions wodpower clean65 x 385 x 395 x 3115 fail105 fail95 x 3 I just couldn't get the form right on the 115 and 105, my right shoulder felt really weird, like i was using my arms too much and not getting under the bar like I was supposed to. AMRAP (I forgot to count the reps on these )2 minutes single unders (because I can't do double unders yet)2 minutes 35 lb kettelbell swings2 minutes box jumps (24 " box) Food:bananahandful of sunflower seedshandful of dried blueberriesthai peanut seitan primal stripsmoothie: 2 bananas, 1/3 cup Ultimate Meal powder, approx 1/2 bag frozen blueberries, 1 tbsp Udo's 3-6-9 omegas, waterbowl of quinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminosa plumshiitake mushroom primal stripdark chocloate covered espresso beansTJ's mango lemonadehandful of TJ's go raw trek mixhastily inspired smoothie: leftover mixed field greens, 1 avocado, 2 plums, 1/3 cup Ultimate Meal powder (Not very good as far as smoothies go)gingerade raw kombuchachili: gardein beef substitute, corn, kidney beans, tofutti sour cream, chives, tomato sauce & 2 alarm chili kit Edited November 12, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted November 11, 2010 Share Posted November 11, 2010 i love seeing your cf progression! looking good!! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 11, 2010 Author Share Posted November 11, 2010 I like it, but I don't think I'm doing that well. I know I'm just starting, and this is an entirely different way than I've ever trained before. I'm so paranoid about lifting injuries, based on my history, I think I psyche myself out with trying to get this perfect form going on, and the actual lift suffers in proficiency as a result. I know there's a learning stage and whatnot, but I've always had way more heart than common sense, so it's frustrating not being able to "get it done". Link to comment Share on other sites More sharing options...
MaryStella Posted November 12, 2010 Share Posted November 12, 2010 hang in there rob! Im sure your doing fine. Getting the right form is so important that it is important to take the time and learn the skill. Eventually it will pay off when your throwing crazy heavy weights around and not getting injured from it. It will take you less time to learn good form than recover from an injury.Ask the trainers any questions you have and they will help you out a ton. better form will mean more weight in the end. You can't cheat the system. Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 16, 2010 Author Share Posted November 16, 2010 11/16/2010Crossfit WOD - "The Chief"3 minutes - 4 rounds of3 Power cleans (95 lbs)6 push ups9 air squats1 minute rest3 minutes - 4 rounds of3 Power cleans (95 lbs)6 push ups9 air squats1 minute rest3 minutes - 2 rounds of 3 Power cleans (95 lbs)6 push ups9 air squats1 minute rest3 minutes - 0 rounds (he told me to sit out the 4th round and go hard the 5th, since I got really light headed...must not have eaten enough this AM)1 minute rest3 minutes - 4 rounds of 3 Power cleans (95 lbs)6 push ups9 air squats So...14 rounds total in this AMRAP wodI really didn't want to sit out that 4th round, but I really thought I was gonna fall over. I don't like for remorse and regret to be part of my workout. That's not me. Sucks.This wod kicked my ass. Food:breakfast (clearly not enough)2 bananas1/2 cup raw pumpkin seeds ------koka moka pro barsmoothie: 2 bananas, 1 avocado, 1/3 cup Ultimate Meal powder, 1/2 cup raw pumpkin seeds, 1 cup frozen wild blueberries, 2 tsps Udo's 3-6-9 omegas, 2 cups apple juice (probably not the best ingredient, but whatever)apple & sage field roast sausagecollard greens, mushrooms & garlicspaghetti with no noodles: field roast italian sausage, mushrooms, marinara (tomatoes, basil, garlic), squash, zucchini Link to comment Share on other sites More sharing options...
MaryStella Posted November 17, 2010 Share Posted November 17, 2010 that looks like a damn fun wod! Link to comment Share on other sites More sharing options...
Lean and Green Posted November 18, 2010 Share Posted November 18, 2010 Some intense cross fit and way to pack in some good calories! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 22, 2010 Author Share Posted November 22, 2010 (edited) 11/22/2010Body weight: 194 lbs Crossfit400 meter run50 double unders (attempts)12 sets: row 15 seconds, max effort, damper set on 4, rest 2 min between setsscore: 73 cal on damper 4 Food:TJ's go raw trail mix2 bananasseitan primal stripsmoothie: 2 bananas, 1 avocado, spinach, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, 1 cup frozen blueberries, 2 cups water2 cups/240 g bear naked pecan apple flax trail mixTJ's pomegranate green teafield roast italian sausage, squash, zucchini, mushrooms, marinarachocolate sorbet Edited November 23, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted November 22, 2010 Share Posted November 22, 2010 like the rowing wod! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 23, 2010 Author Share Posted November 23, 2010 Yeah it was okay. It didn't seem particularly difficult, especially compared to some of the other ones I've done. The rowing didn't really fatigue me much. Maybe I didn't push myself as hard as I could have, but it really didn't seem like I could go any faster than I was. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now