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Elizabeth Walsh 12-22-2010 09:41 AM

Elizabeth's log
About me… I am mother of twin toddlers with very little workout equipment and no time or money to go to the gym. Before babies, I was in reasonably good shape. I didn’t do much to ‘workout’ but got plenty of exercise from activities I enjoy. I lost all my pregnancy weight and got back into my old clothes in only a few months, but now, a year and a half later, I still have very little strength or endurance. I also have one shoulder that has been hurting for about a year. Doctor says there is nothing serious, just take anti-inflamatories, do prescribed exercises and don’t do things that hurt. I’m hoping that building up the strength in that area will fix it.
I’m going to ease into the Crossfit plan VERY slowly…
This week I will be getting comfortable with the “official warmup” with some substitutions.

Goal: 5 days of workouts - general stretching, doctor prescribed shoulder exercises, and 3 rounds of Sampson stretch, squat, crunch, superman, push-up (on knees), and dip. I will start with only 5 reps of each exercise and increase, as I am able. I will have to drop the push ups and dips if they hurt my shoulder.

Day 1: did 3 sets of 5 reps
Day 2: 7-6-6

Elizabeth Walsh 12-23-2010 10:12 AM

Re: Elizabeth's log
Day 3: 8-8-8

I can't believe I let myself get this out of shape but feel great to be doing something about it. I would love advice, recommendations or feedback from any crossfitters but especially anyone who does not belong to a gym and started with little to no equipment, as I am.

Elizabeth Walsh 12-25-2010 05:30 PM

Day 4
3 rounds of 8 of my wimpy version of the warmup.

Merry Christmas

Teresa McDermott 12-26-2010 12:57 AM

Re: Elizabeth's log
Hi Elizabeth! I started Crossfit while getting back into shape after kids too. I was going to a globo gym and wanted to do pull ups to get strong. I stumbled across Crossfit online in April of this year and have been slowly learning everything about it and working up to doing the WODs. But I started without being able to do a pull up or push up or squat more than the bar, so it is a long journey!

There are lots of bodyweight workouts you can do at home and a great resource on that is in the Workout of the Day section of this forum. Hope your shoulder gets better too. All the best!

Elizabeth Walsh 12-26-2010 09:51 AM

3 sets of 9 warmup

Thanks, Teresa! Great to hear from another Crossfitter mom.

Met my goal for week 1. Feeling comfortable with my wimpy warmup. For now I will use this version of the warmup (3 sets of 10- Sampson stretch, squat, crunch, superman, push-up on knees, chair dip). This week the chair dips were on 6 inch blocks, next week will move to toddler chairs. Beginning tomorrow, I will look at the BrandX scaled WOD and try to do the easiest version. There will be plenty of modifications based on ability and substitutions based on lack of equipment, but I will do what I can. I have ordered a jump rope, and watched the video on the basic bounce. As soon as it arrives, I will work towards being able to do 100 basic bounces in a row. That will probably be my substitution for most cardio-type exercises in the WOD.

Elizabeth Walsh 12-26-2010 07:49 PM

Re: Elizabeth's log
Wow! Just downloaded and skimmed through the bodyweight workout resource. What a great resource! I am so excited to have this huge variety of workouts to sub for the things I don't have equipment for. I was worried that I would fall into a routine of doing to same things too often but this certainly relieves that worry.

Elizabeth Walsh 12-27-2010 05:26 PM

Did 3 sets of 10 of my wimpy warmup, then the running exercise that is officially called "Tabata sprints" but my version should more accurately be called "Tabata run/jog." I am just happy that I was able to do all 8 repeats without walking any. I have never been much of a runner, always preferred walking and biking. I was very out of breath at the end and look forward to improving my speed and lung capacity.

Elizabeth Walsh 12-29-2010 05:45 PM

3 sets of 10 wimpy warm-up
4 sets of 10 walking lunges

Starting tomorrow my warm-up will be sets of 15 on the crunches, still 10 of everything else.

Elizabeth Walsh 12-31-2010 05:51 PM

Watched the "Developing push-ups" video and decided to change my warmup pushups to the wall, since I was not getting full range of motion on my knees.

3 sets of wimpy warmup
75 jumping jacks, 50 crunches, 75 jumping jacks

Elizabeth Walsh 01-01-2011 09:00 AM

3 rounds: sampson stretch, 10 squats, 15 crunches, 10 supermans, 10 wall push-ups, 5 chair dips

3 rounds of 10: push press with broomstick, 5 pound KB swing, tuck jumps (total time: 5 minutes)

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