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Old 11-17-2009, 07:26 PM   #1
Marc Potvin
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It's about time

2009-11-15
I found out about Crossfit in late 2006 (used to do the Muscle-Fitness routines for years before that), got a new job, and since then I've been on and off, letting work and life in general get in the way. I never kept up with the WOD's for more than a few weeks, and would constantly have to start over.

Currently 235lbs when I should be around 205-210. My size 38 pants are getting tight, so is my gear for work. My energy is low, I lost my first step, and my vertical leap is gone and so is cardio.

Just turned 32, got other aspects of my life in order, now it's time to get dedicated and make fitness a priority again. Part of that effort is creating this log to track progress.

Got my basement gym in order (everything I need there for CF), got my gym membership renewed (for rowing, swimming, or running indoors if the weather is too crappy), started playing rec basketball again last week. Gradually learning to get up early again (4:45am) so I can workout before going to work.

Targets before I hit 33 next year:
- Get weight around 210lbs
- Easily fit into size 36 pants I still have in my closet
- Easily fit into my work gear
- Run a PARE under 3:10mins
- Do a muscle-up
- Do 20 pull-ups in a row
- Easily grab the basketball rim
- Easily run 10k at a moderate pace
- CFT+bench press over 1050
- CFT over 750

The plan:
- Follow the WODs on the main CF site, scaled as needed (easing in the first weeks). Buy jug of Advils.
- Better nutrition (veggies, lean meat, eliminating fast-foods/sugars/snacks).
- Keep playing basketball, incorporate other sports.
- Incorporate runs in the schedule (long runs, hills).
- Start swimming laps once a week.
- Pair up with someone if the possibility comes around.
- Continue studying Bushido.

Lets do this.
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Last edited by Marc Potvin; 11-17-2009 at 07:32 PM..
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Old 11-17-2009, 07:32 PM   #2
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2009-11-16

Basketball game (1 hour, had 10 guys show up so 5 intense shifts of about 6-7 minutes each), then CFWU, then shot some more hoops for 30 minutes.
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Old 11-20-2009, 12:35 PM   #3
Marc Potvin
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2009-11-20

Rough start to the week, had to skip the last three days. At least nutrition was in check during that time. Today did a 5k run, moderate and CFWU. Feeling sluggish, long way to go.
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Old 11-24-2009, 07:13 PM   #4
Marc Potvin
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2009-11-24

Je me demande pourquoi j'écrivais mon log en anglais.... anyway.

Jogging 5km modéré ce midi.

Ce soir fait le WOD d'aujourd'hui, 3 rondes CFWU, WOD:

Shoulder press 1-1-1-1-1 reps (135-135-125-125-125)
Push press 3-3-3-3-3 reps (125-125-115-115-115)
Push Jerk 5-5-5-5-5 reps (105-105-105-105-105)

Filait pas pire, mal au genou gauche.
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Old 11-25-2009, 08:41 PM   #5
Marc Potvin
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2009-11-26

Fait le CFWU x 3 rondes, puis fait le WOD d'il y a quelques semaines (1 pull-up 1êre minute, 2 pull-ups la 2e minute, 3 pull-ups la 3e minutes, etc).
Fait 9 minutes en tout.
Après joué une game de basket, 4 shifts intenses (approx. 30 mins).

Racké....
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Old 12-12-2009, 08:05 AM   #6
Marc Potvin
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2009-12-12

Je me suis peté le dos la semaine passée en pelletant, donc pas fait grand chose depuis une semaine.

J'ai du mouvement aujourd'hui, donc s'est reparti tranquillement.

Jogging léger 5km.

WOD:
Fait 3 ronds CFWU sans sit-ups ni back extensions
Fait des squats, push-press et bench press (pas beaucoup de poids, beaucoup de reps), étirements.
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Old 12-26-2009, 09:20 PM   #7
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2009-12-22

Dos file mieux, en vacances.

Jogging léger de 5km.
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Old 12-26-2009, 09:21 PM   #8
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2009-12-23

Jogging léger 5km + étirements. Dos sensible encore.
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Old 12-26-2009, 09:22 PM   #9
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2009-12-24

Jogging léger 5km, étirements. Glissade + jouer dans la neige pas mal en après-midi. Dos file mieux!
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Old 12-26-2009, 09:23 PM   #10
Marc Potvin
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2009-12-26

Jogging léger 5km, tough... je ne mange pas bien ces jours-ci...
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