|06-20-2013, 02:16 PM||#1|
8 weeks of CrossFit success
Until two months ago, I had been a runner for 25 years with cross training in weight machines, elliptical, and standard gym equipment.
Before CrossFit: 204 lbs. @ 30% body fat (eating a USDA diet), 10 minute mile, 2:00 on 500m row
Now: 185 lbs. @ 21% (Paleo with dairy), 8:30 mile, 1:37 on 500m
Before: 1RM bench press 115.
Today: 1RM 155; did 52 reps today on a scaled "Lynne" at 115.
First WOD: barely completed 5 KB swings at 1 pood.
Yesterday: completed 10-9-8-7-6-5-4-3-2-1 that included KB at 2 pd.
First "Fran" attempt: over 20 minutes with 20lb dumbells, ring row.
Latest "Fran": 8:40 at 65lbs / banded pull-ups.
Previous 1RM BSQ, 25 years ago, in college: 225
Current 1RM BSQ: 235
Summary: my fitness has gradually declined since I turned 30, and I thought this was the inevitable aging process. In the last 8 weeks, I've made fitness gains I haven't seen in decades.
Started CrossFit 4/24/2013: 204 lbs.@30% fat (USDA diet); could barely do 1 pull-up
Nov 2013: 175@15% (Paleo+dairy), 16 pull-ups
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