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Jeff Burns 04-19-2012 07:12 AM

From Fat to Fit
Hopefully the title of this thread will be true, sort of a self-fulfilling prophecy!

Background on me: I’m in Greensboro, NC. I’m a 27yom, 6’1”, and have been pretty sedintary for about 4 years now. I’ve tried to get active again a couple of times, but nothing has really stuck. I first heard about CF through my brother, but never really looked into it until now. Recently, I tipped the scales at 285# and realized something had to change. I have a wife and 2 very young boys and I want to be able to enjoy many many more years with them. I realized that my current health/wellness trajectory wasn’t going to get me there. So, about 7 weeks ago I started jogging and exercising about 4 days a week. I also radically changed my diet. As a result I’m down to 270#. I have a long ways to go, but I believe CF will play a huge role in getting me there. I currently work out at a local affilitate, CrossfitGreensboro.

Backlog from previous WODs

First ever (highly scaled!!!) WOD just completed…. Gave “Del” a shot
15 Burpees
Ran 400m w/ 10 lb plate (No medball)
15 Beginner Pushups
Ran 400m. ditched the plate too awkward.
15 shoulder presses @ 45lbs.
Ran 400m.
Time: 15min.

BS and KB Swings
10 min.
50lb BS
40lb “Russian” style KB Swings according to exercise demo video @ CF main page. (don’t own any lighter KBs)

Scaled Hero WOD “Michael”
3 Rounds of
800m run
20 back extensions
20 sit ups
Time: 33:41

Fran- 65lbs, band assisted pull ups. 11:44

400m Run
50 Band assisted Ring Dips
400m Run
25 push ups (was supposed to do 50, but after 25 it was eek one out and fail, so I called it)
400m Run
(supposed to finish w/ 50 push ups on a box instead of HSPUs, but my arms were so dead after the dips and other push ups this wasn’t even happening)
Something like 19:40?

100 Jump Rope Single Skips
Run 600m
25 KB Swings 40#
Run 600m
25 Front Squats 65#
115 Single Skips
20 min(ish)

50 DUs (scaled to 100 singles)
5 rounds of (Scaled to 3 rounds):
5 Burpee to jumping pull up
10 Burpee to box jump (scaled to box step up, 24” box)
15 Burpees
Finish w/ 50 DUs (scaled to 100 singles)

Jeff Burns 04-19-2012 07:13 AM

Re: From Fat to Fit
Strength work- OHS 5-5-3-5-3-1 45, 55, 70, 90, 110, 130

50 KB swings 1 pood
50 Pushups (mostly on my knees… still to fat and out of shape to do that many real ones!!!)
50 Lunges
50 Grasshoppers
50 Squats
50 Abmat situps

Jeff Burns 04-20-2012 06:12 AM

Re: From Fat to Fit
Mobility work/ Warm up

Strength training. Others were doing 5-3-1 on presses. I've never maxed on press (or really done a strict press in general), so I found my 1RM. ~105lbs.

20 Wall Balls 14lb
10 Pull Ups (orange and dark blue band)
15 Wall Balls
15 Pull Ups
10 Wall Balls
20 Pull Ups (I couldn't get any more after about 15)


Jeff Burns 04-24-2012 06:14 AM

Re: From Fat to Fit
Warm up, mobility work

2000m Row
50 Pistols (band assisted)
30 Hang Cleans @ 115lbs


Jeff Burns 04-26-2012 06:23 AM

Re: From Fat to Fit
Warm Up
500m row
15 Back extensions
15 Kettlebell swings
20 Walking lunges
10 Burpees

Deadlifts 185lbs
HSPUs (Still learning these, had not previously been able to remain upside down. By the middle of the 15 set I was actually able to unlock the elbows and eek down an inch or do and push back up. I did the last set of 9 unbroken, still only going down 2 inches or so, but it is a big improvement!)


Jeff Burns 05-01-2012 02:15 PM

Re: From Fat to Fit
From yesterday

Strength work: DL's

uknown # of pull ups (somewhere b/w 40-60) w/ band assist
30 push ups
50 abmat situps
50 squats

the actual WOD as Rx'd was 100 of each. I'm not sure I see how doing 100 pullups and then 100 pushups is good for anyone, let alone folks who are just starting or out of shape. I saw other folks going almost 20 minutes just trying to get 100 pu's in. I imagine they're probably doing more harm than good at that point..

Jeff Burns 05-02-2012 10:41 AM

Re: From Fat to Fit
Warm up and mobilit work

Strength training- Strict Press 5-5-5-5-5-5

800m Run
50 OHS 45#
800m Run
Felt uber fat and slow today...

Jeff Burns 05-04-2012 06:11 AM

Re: From Fat to Fit
Warm up:
Row 500m
10 Inch Worms
10 Burpees
10 OHS w/ PVC 3 sec. pause at bottom
10 GHD situps
10 Back extensions

OHS 5-5-3-5-5-5

ARAP in 8min
3-6-9-12 etc
Power cleans 135lbs (scaled to 115lbs)
Over the bar burpees

Completed thru 12+0

Jeff Burns 05-08-2012 09:03 AM

Re: From Fat to Fit

Not sure if this thing has a name...

5 rounds of 7 Reps

Each rep is a progression of
Powerclean to
Front Squat to
Press (strict press not required) to
Back Squat to
Press, repeat.

Did it w/ 75lbs. Probably could've gone heavier, but didn't.

Nik Nichols 05-08-2012 10:25 AM

Re: From Fat to Fit
[QUOTE=Jeff Burns;1059092]WOD

Not sure if this thing has a name...

5 rounds of 7 Reps

Each rep is a progression of
Powerclean to
Front Squat to
Press (strict press not required) to
Back Squat to
Press, repeat.

Did it w/ 75lbs. Probably could've gone heavier, but didn't.[/QUOTE]

Those are called ''bear complex''. It is a tough rep.

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