Hello. I'm new. Here's my goals . . .

Charles Krug · 03-30-2007, 11:06 AM

Hello,

Just the bullet:

I'm 42, 5'9", 235 (currently), too heavy with not enough interval strength.

I've lost 14lb since January 1 with diet, weight training, and intervals.

"Diet" means, meat, salad, and lo-GI fruits except for pre-post weight training.

"Weight Training" is (currently) high-rep full-body workouts with short rest periods 3x/week. Compound movements including Lunge, Push, Pull, Twist in every workout, and Deads and Squats alternating by workout.

"Intervals" are (currently) 1min on, 2min off for four rounds 4x/week.

I also do Karate 2x/week. We train fairly hard with lots of contact and throws to the floor.

I'm happy with my body comp progress, but my balance and interval endurance frankly SUCK.

I'd like to keep losing, improve my coordination, and improve my interval strength.

I am suitably equipped for slow lifts including pullups, running, and the sorts of floor gymnastics I'm ready to do. No handsprings, but rolls and stands certainly.

Nearest affiliate appears to be in Ann Arbor. Nice for a visit but impractical for every day.
:-)

Ideas welcome.

(Message edited by cdkrugjr on March 30, 2007)

Kevin McKay · 03-30-2007, 11:48 AM

""Diet" means, meat, salad, and lo-GI fruits except for pre-post weight training."

Don't forget fat you got to eat it to lose it!

Charles Krug · 03-30-2007, 02:07 PM

"Don't forget fat you got to eat it to lose it!"

I usually have nuts for snacks, and olive oil vinagrettes on my salads. Gave up that detail in the interest of speed, sorry.

Charles Krug · 03-31-2007, 02:59 PM

How do I fit my 2x/Week Karate into something like the May 03 Beginners workout?

My first thought
Sunday: Monday's workout
Monday: HYAAAAAAAAAAAAAAAAAAAAA
Tuesday: Tuesday's workout.
Wednesday: KYAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!!
Thursday: Wednesday's workout
(etc)

That would be 7x/Week of INTENSE training, which probably isn't the best idea, just guessing.

So my second thought:
M&W — Dojo Time
T, Th, F — Do the "Beginner sequence" in sequence

That would make the first week:
M — Karate
T — DL 15, 12, 9
W — Karate
Th — Run 400m
F — Push Press 15, 12, 9

Which seems much more reasonable.

Am I thinking along the right lines?

Frank DiMeo · 04-01-2007, 08:21 PM

Charles, welcome to CrossFit!

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03-30-2007, 11:06 AM	#1
Charles Krug Member Profile: Join Date: Mar 2007 Location: Grand Rapids MI Posts: 55	Hello, Just the bullet: I'm 42, 5'9", 235 (currently), too heavy with not enough interval strength. I've lost 14lb since January 1 with diet, weight training, and intervals. "Diet" means, meat, salad, and lo-GI fruits except for pre-post weight training. "Weight Training" is (currently) high-rep full-body workouts with short rest periods 3x/week. Compound movements including Lunge, Push, Pull, Twist in every workout, and Deads and Squats alternating by workout. "Intervals" are (currently) 1min on, 2min off for four rounds 4x/week. I also do Karate 2x/week. We train fairly hard with lots of contact and throws to the floor. I'm happy with my body comp progress, but my balance and interval endurance frankly SUCK. I'd like to keep losing, improve my coordination, and improve my interval strength. I am suitably equipped for slow lifts including pullups, running, and the sorts of floor gymnastics I'm ready to do. No handsprings, but rolls and stands certainly. Nearest affiliate appears to be in Ann Arbor. Nice for a visit but impractical for every day. :-) Ideas welcome. (Message edited by cdkrugjr on March 30, 2007)

03-30-2007, 11:48 AM	#2
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	""Diet" means, meat, salad, and lo-GI fruits except for pre-post weight training." Don't forget fat you got to eat it to lose it!

03-30-2007, 02:07 PM	#3
Charles Krug Member Profile: Join Date: Mar 2007 Location: Grand Rapids MI Posts: 55	"Don't forget fat you got to eat it to lose it!" I usually have nuts for snacks, and olive oil vinagrettes on my salads. Gave up that detail in the interest of speed, sorry.

03-31-2007, 02:59 PM	#4
Charles Krug Member Profile: Join Date: Mar 2007 Location: Grand Rapids MI Posts: 55	How do I fit my 2x/Week Karate into something like the May 03 Beginners workout? My first thought Sunday: Monday's workout Monday: HYAAAAAAAAAAAAAAAAAAAAA Tuesday: Tuesday's workout. Wednesday: KYAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA!! Thursday: Wednesday's workout (etc) That would be 7x/Week of INTENSE training, which probably isn't the best idea, just guessing. So my second thought: M&W — Dojo Time T, Th, F — Do the "Beginner sequence" in sequence That would make the first week: M — Karate T — DL 15, 12, 9 W — Karate Th — Run 400m F — Push Press 15, 12, 9 Which seems much more reasonable. Am I thinking along the right lines?

04-01-2007, 08:21 PM	#5
Frank DiMeo Affiliate Profile: Join Date: Sep 2005 Location: Sarasota FL Posts: 1,907	Charles, welcome to CrossFit!