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Search: Posts Made By: Keith Dalluhn
Forum: Workout Logs 11-22-2011, 07:25 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Tonight's workout:

ANGIE!

Did all 100 pullups on the bar with the band. Did knee pushups. Situps and squats straight up. Finished in 23:07!
Forum: Workout Logs 11-16-2011, 10:57 AM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Had a workout last night. 7 rounds of 7 dips and 7 burpees. Finished in 6:45. I was hauling ***.

But the big thing was actually during the warm up. I have been doing body rows since I started...
Forum: Workout Logs 11-12-2011, 10:58 AM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Completed the Shrapnel Happens 5K today. I did this last year and was lapped at about the 1K point and finished in an hour and 6 minutes.

This year I did NOT get lapped and finished in 43...
Forum: Workout Logs 08-31-2011, 02:39 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Ok, haven't posted in a long while, but we are coming up on one year anniversary of doing Crossfit and I wanted to post.

When I started all this I was at 370 pounds. I couldn't even walk 200m...
Forum: Starting 02-05-2011, 10:05 PM
Replies: 24
Views: 8,842
Posted By Keith Dalluhn
Re: How do I train an overweight friend?

I started CF at 370#s

My trainer started me off with the basics. How to do a squat, a body row, ring push-ups, box steps. My first work out was:

Warm-up: 400M row.
Workout: 5x (2x Squat, 3x...
Forum: Workout Logs 02-04-2011, 09:08 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Ok, got off track some on posting. Quick updates.

Since I started last September I have had the following results:

Deadlift: 3 rep max #185
Press : 3 rep max #85
Back squat 3 rep max:...
Forum: Workout Logs 11-30-2010, 09:08 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Nov 30

Warm up: 500m row, 20 good mornings, 10 SDLHP.

Workout, modified HELEN, 3 rounds of 500M row, 21x 35# KB swings, 12 body rows. Done in 16:47
Forum: Workout Logs 11-24-2010, 08:12 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Showed up, and after a warm up and some skills work a few others showed up, so we set up the gym with several stations and we did 1 minute at each station SDLHP, over head squats, rowing, Jumping...
Forum: Starting 11-24-2010, 08:06 PM
Replies: 32
Views: 9,677
Posted By Keith Dalluhn
Re: What made you stay?

My reasons for staying are pretty easy to sum up:

I keep a log of everything I do and am able to go back even a couple weeks and see that I am progressing. I couldnt walk 200 meters without...
Forum: Workout Logs 11-22-2010, 06:59 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Warm-up: 5 minutes of rowing, 20 crunches, 20 push-ups, 20 lunges.
Workout: 20 minute AMRAP. hold a pike push-up for 15 seconds, hold a squat for 15 seconds, hold a dip position for 15 seconds,...
Forum: Workout Logs 11-17-2010, 07:22 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

Warmup: 1000M row, 30x body rows.

Workout: Modified NANCY

200m jog, 45# back squat

5 rounds.

Completed in 19 minutes 30 seconds.
Forum: Workout Logs 11-16-2010, 07:28 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

11/15 workout

Warm up: 550m row, 10x pushups, 20x good mornings, 30x box squats.
Workout: Modified "Dirty 30"

30x squats
30x crunches
30x box steps
30x 18# kettle bell swings
30x 45#...
Forum: Workout Logs 11-04-2010, 06:44 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

11/4

Warmup: 550m row, 10 pushups 25 squats.

Workout:

200m run

20 x (1 body row, 1 ring pull-up)
Forum: Workout Logs 11-02-2010, 06:41 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

11/2/10

Warm up was 550m row, and a leg lift TABATA. I scored a 13.

Workout was a 21 15 9 workout
45# Sumo Deadlift High Pulls
35# press

Then I got a dessert of a squat TABATA and scored...
Forum: Starting 11-02-2010, 06:27 PM
Replies: 22
Views: 10,037
Posted By Keith Dalluhn
Re: New Fat Guy Joins CrossFit, But With Same Old Excuses...

:rofl: Welcome aboard and don't feel bad, I still got about 80 pounds to go till I am down to where you are now! Crossfit has worked wonders for me, along with eating paleo. I am doing things...
Forum: Workout Logs 10-27-2010, 08:28 AM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Re: Crossfit for fat guys....for now!

10/27 7am
Warmup: 500M row, 20 good mornings, 20 crunches, 30 arm rows.
Workout: 7x ( 7 arm rows, 14 knee push-ups and 21 squats)
TIME: 19m 21s

This one made me sweat a lot.

My...
Forum: Workout Logs 10-25-2010, 07:18 PM
Replies: 19
Views: 5,727
Posted By Keith Dalluhn
Crossfit for fat guys....for now!

Ok, I been looking at some of the other workout logs and they are amazing. But as a new guy they can look daunting. And as a new guy who is clocking in at over 360 pounds they are even more...
Forum: Starting 10-24-2010, 07:26 PM
Replies: 31
Views: 7,190
Posted By Keith Dalluhn
Re: How to get your spouse on board?

I have to agree with what others have said. No one could have talked me into going paleo or doing Crossfit a year ago. I had to get to a place where I wanted to do it for me. If she isn't ready...
Forum: Starting 10-24-2010, 02:13 PM
Replies: 23
Views: 7,802
Posted By Keith Dalluhn
Re: An open letter to Brian Gunn and anyone else wondering if CrossFit is for them

Thanks for all the comments, I appreciate it.

I am gonna start a workout log over on the log section. Have to get a copy of my training sheets when I go next. Last workout was a killer for...
Forum: Starting 10-20-2010, 09:59 AM
Replies: 39
Views: 162,207
Posted By Keith Dalluhn
Re: How long before you saw results

I am with Mark on this one. I have been eating Paleo and doing crossfit for a little over a month now. I don't have a scale that will go as high as my weight, but I have had to put new holes in...
Forum: Starting 10-15-2010, 01:43 PM
Replies: 23
Views: 7,802
Posted By Keith Dalluhn
An open letter to Brian Gunn and anyone else wondering if CrossFit is for them

Ok, I saw your posts and wanted to reply to both of them.

I am 47 years old, 6 foot tall and the last time I got on a scale I was in at 364 lbs. That isn't a typo. 364. I felt like crap and...
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