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Charles Krug 03-30-2007 10:06 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 10:48 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 01:07 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 01:59 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 07:21 PM

Charles, welcome to CrossFit!


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