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-   -   DF's CrossFit Log (http://board.crossfit.com/showthread.php?t=41271)

Dom Fruci 01-08-2009 02:45 PM

DF's CrossFit Log
 
Well here is my second CrossFit journal to help me keep up with my workouts/health. I recently had surgery on my knee and was unable to do any physical activity for about 2 months. I am eager for tommorows start since post-surgery I have gained a great deal of weight as well as being out of shape. I need to quickly loose weight and get back into shape so I can score high on the army physical fitness test(MAX-OUT!) so I am ready for whatever challenges face me in my career. Lastly, I will be doing multiple workouts a day and posting them asap. So with that said and the grave I have just dug myself haha....come back now! :pepper:

BIO for 08 JAN 2009--Every month on this day I will update.

Male,20
5'10"
201lbs
BMI-29%

GOALS- max apft
175-185 lbs

Dom Fruci 01-13-2009 02:19 PM

Re: DF's CrossFit Log
 
13 JAN 2009---Tuesday

a.m.
2.5 mile run
--------------
p.m.
15 min on eliptical
10 min on treadmill
70 push ups
70 sit ups


I do not want to over work myself to early because I haven't been able to workout because of my surgery for about 2 months. Hopefully in 2 to 3 weeks my workouts will be high intesity ones. Lastly, starting today I have been watching what my food intake so the 13th of every month will be when i post y previous and current weight. I want to be around 180-175 by summer.

current weight- 201lbs

Dom Fruci 01-14-2009 11:18 PM

Re: DF's CrossFit Log
 
14 JAN 2009- WE.

a.m.
2.7 miles
--------------
p.m.
30 min on bike (hill program)
90 sit ups--also did some other ab exercises...
bicep workout

Dom Fruci 01-15-2009 01:20 PM

Re: DF's CrossFit Log
 
15 JAN 2009--Thursday
-----------------------
150 pushups & situps--sets of 10
20 lbs-- 2 sets of 10 front raises (just trying to loosin my shoulders)
20 min on bike (hill program)

Next week depending on my knee I will start doing the WOD as posted. The weeks of the 25th I will hope to be ready to perform army pt, crossfit, crossfit endurance, and other weight lifting training as I was before my surgery! :kicking0:

Joe Proulx 01-16-2009 12:46 PM

Re: DF's CrossFit Log
 
Very cool. We have different goals, but the cool thing about CF is that we should both be able to attain them using a similar methodology. What was your CF experience before the surgery?

Dom Fruci 01-16-2009 06:59 PM

Re: DF's CrossFit Log
 
16 JAN 2009
-------------------

RESTDAY:super:

Dom Fruci 01-20-2009 03:30 PM

Re: DF's CrossFit Log
 
20 JAN 2009
---------------

a.m.
4 rounds of
-800m on eliptical
-30 situps
-20 pushups

p.m.
-1.8 mile run

decline press
135x6
135x6
135x10
135x15
135x12
flat bench DB flye
20x6
20x10
20x12
20x15
incline hammer press
40x6
40x6
35x15
35x15
decline pushup to fail
13
7
6

--100 situps

Dom Fruci 01-21-2009 03:47 PM

Re: DF's CrossFit Log
 
21 JAN 2009
----------------
A.M.
WOD modified
HSPU (used table for progession movement)
L- pullups (substituted situps)
15 HSPU
20 situps
13 HSPU
20 situps
11 HSPU
20 situps
9 HSPU
20 situps
7 HSPU
20 situps
5 HSPU
20 situps
3 HSPU
20 situps
1 HSPU
20 situps
-----Time: 8:12

I did HSPU for the first time today and i really felt the burn (even though i had to do modified HSPU). I substituted the pullups for 20 situps everytime because i want to really work my muscles that are going to be needed next month for my army pt test. Plus, i suck at pullups and need to really work on them before doing a WOD that consist so much of them.

p.m.

1.8 mile run
20 min on row machine

machine shoulder press
45 x 6
90x8
80x10
70x12
DB shoulder press
35x6
45x8
35x10
30x12
wide grip row
105x8
105x8
75x12
75x12
straight bar lateral raise
50x12
40x15
30x15
DB front raises
25x6
15x12
15x12

Dom Fruci 01-22-2009 05:08 PM

Re: DF's CrossFit Log
 
22 JAN 2008
-------------
P.M.

2.3 RUN


WOD
Five rounds:
45 pound barbell Overhead walking lunges, 50 feet
10 Burpees


35 MIN. ROW MACHINE

Dom Fruci 01-23-2009 04:44 PM

Re: DF's CrossFit Log
 
23 JAN 2008
-----------------

P.M.

20min on row machine
10 min run
35 min on row machine


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