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Old 09-30-2008, 01:00 PM   #1
Eric Ford
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One mans quest

Im new to Crossfit and Im scaling the loads untill I can preform the WODs at RXd weights.

A little bit about me....
Im 30 years old active duty Army stationed in Germany. My old routine was just what we do for morning PT, LSD running, pushups, and situps.

My morning PT sessions are as follows:
Mon- 5K Run
Tue- Gym, I focus on strength
Wed-5K Ruck
Thu- Gym, Focus is on strength
Fri- 5K Run

I plan on doing Crossfit 3/1/2/1 where Mondays and Fridays are the off days.

My stats are:
5'7"
148lbs
Dont know my 1RMs

My goals are:
Improve overall conditioning
Improve APFT performance
Improve strength

Any advice, questions, or anything else is welcome and appreciated.
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Old 09-30-2008, 01:04 PM   #2
Eric Ford
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Re: One mans quest

28 Sep 2008 Sunday (No morning PT)

XFit
100 Jump Rope
25 Squats
75 Jump Rope
25 Squats
50 Jump Rope

Total Time 9:46

I didnt like doing the jump ropes, not skilled enough to keep going for that long. Overall not bad. I think next time Ill do box jumps.
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Old 09-30-2008, 01:06 PM   #3
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Re: One mans quest

29 Sep 2008 Monday

Morning PT
5K Run
Total Time 23:45 for 3 miles

Crossfit
Rest day
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Old 09-30-2008, 01:12 PM   #4
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Re: One mans quest

30 Sep 2008 Tuesday

Morning PT
Gym, I did the following routine:
5-5-5-3-3-3 Bench Press, 135# progressing to 145#
5-5-5-3-3-3 DB Shoulder Pres, 40# progressing to 45#
5-5-5-5 Pullups


Crossfit
21-15-9 DB swings (25#) and Pushups, Total Time 3:36

I felt this couplet would have worked better as maybe 5rds for time or possibly max rds in 20min. I also felt that I went a little light on the swings, being new I wanna play it safe but I felt that I scaled to much and would of had a better response from heavier DBs.
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Old 10-01-2008, 01:31 PM   #5
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Re: One mans quest

1 Oct 2008 Wednesday

I have Staff Duty today. (In civilian terms 24hrs of straight work, 7am 1 Oct to 7am 2 Oct). So no PT for me.

Ill do a Crossfit workout the night of 2 Oct, untill then have fun hanging out with Pukie the Clown.
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Old 10-02-2008, 12:34 PM   #6
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Re: One mans quest

2 Oct 2008 Wednesday

No morning PT (Off day from 24hr duty)

Crossfit
Skill Practice, a few reps of DB Snatches and DB Cleans.

10 DB swings (40# DBs) 5 Burpees, 5rds for time.
Total Time 7:48

This one wore me out kept having to take breaks between each round and DB swings and Burpees. Using 40#s for the DB swings was much better and I felt more beneficial. Im going to keep to the skill practice before each workout until my form is better and once that is done then Im going to incorporate them into my workouts.

Tomorrows a rest day so you hear from me on Saturday.

Get after it!
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Old 10-03-2008, 07:17 AM   #7
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Re: One mans quest

3 Oct 2008 Friday

Oops I forgot about morning PT.

we ran a total of 2.74 miles at a 9 min pace. During the run we stopped sporadically and did pushups, situps, pullups. Also we did sprints along the run route.

Not bad but I must say that Crossfit leaves me gasping for air. And my Crossfit workouts dont last nearly as long as the Army ones.
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Old 10-04-2008, 02:43 PM   #8
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Re: One mans quest

4 Oct 2008 Saturday

Crossfit
Cleans and snatches skill practice

Tabatta thrusters, just wanna try it out once before I started recording my reps. OMG my shoulders were on fire on the second set and my quads were burning. I will defitnately do this again. Just not anytime soon, LOL
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Old 10-06-2008, 12:40 PM   #9
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Re: One mans quest

5 OCT 2008 Sunday

I decided to change my schedule and make this a rest day from now on. Im feeling that at my current fitness level that I need this. Maybe once my GPP improves Ill make this a workout day again.

Untill next time
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Old 10-06-2008, 12:41 PM   #10
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Re: One mans quest

6 Oct 2008 Monday

Morning PT
I helped administer an APFT this morning. No PT

XFit
Rest day
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