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Old 04-20-2009, 05:14 PM   #1
Brian Allshouse
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Talking Bma

Hello everyone, I'm Brian. Just starting out with CrossFit (starting with BrandX). My wife and I quit smoking 2 years ago, this past March, and since then it's been a slow incline in my weight. I've been doing your typical gym style workouts since January, working out 4-6 days a week. Needless to say I'm not satisfied with this approach. I've never been what you would call fit but I've been much better off at certain points in my life than I am now. I've been looking a starting CrossFit for a couple months now and finally did today. I'm also planning on taking a few 1 on 1 classes with the closest affiliate.

My overall goals are pretty basic, get healthy and fit for life. If I can accomplish half of what I see so many others here doing I'll probably be better off than I've ever been. I know this is a huge challenge, but if I can keep my diet in check I think I'm up for the challenge.
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Old 04-20-2009, 05:21 PM   #2
Brian Allshouse
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Re: Bma

Starting BrandX one day behind, to make sure I'm prepared ahead of time.

Started with recommended Warm-Up

Angie (for time):

20 Pull-ups (gravitron assisted)
20 Push-ups
20 Sit-ups
25 Squats

5:41

Then did 10:00 on the Elliptical to get a little more cardio since my heart rate was already up.

Felt great, good first day.
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Old 04-21-2009, 09:20 AM   #3
Brian Allshouse
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Re: Bma

CrossFit DAY 2

Feeling good, never tried any lifting for max weight so I wasn’t sure what to expect today. But I think I did o.k. I also did 6 rounds to better help me dial-in my weight for the next WOD involving squats.

CFWU x 1 round (should probably step this up)

Back Squats:

115x3, 135x3, 145x3, 165x3, 185x3, 195x3

Felt pretty good after last set, probably could do 205 - 215 next time.


Then did 400m jog on treadmill (trying to improve my cardio).
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Old 04-22-2009, 12:42 PM   #4
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Re: Bma

Skipped first rest day since it's only day 3. Did 3 rounds of the CFWU @ 10 reps each exercise. Much harder than I expected, but I see why this can easily be a full workout.

Samson stretch x 3
Overhead squat 10 x 3
Sit-ups 10 x 3
Back Extension 10 x 3
Pull-up 10 x 3 (Beginner pull-ups)
Dip 10 x 3 (Gravitron assisted)
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Old 04-23-2009, 09:13 AM   #5
Brian Allshouse
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Re: Bma

First time ever doing deadlifts, felt it in my back a little on the last 3. Little worried about that, since I don't have formal instruction for the movement. But I don't think I should be feeling it in my back. If I was confident in my form I could have done more. But still surprised at how taxing it was.

CFWU 1 set x 10 reps each

Deadlifts:

95-115-135-155-185-205-215
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Old 04-24-2009, 01:37 PM   #6
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Re: Bma

Rest Day for me, feeling kind of beat up today. Probably due to bad form on my Dead Lifts and Squats. Will do Michael tomorrow ( I hope ) looking forward to that one.
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Old 04-26-2009, 05:27 AM   #7
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Re: Bma

Couldn’t get to the gym yesterday to do Michael, so I substituted with the following x3 for time:

20 sit-ups
20 push-ups
20 burpees

sadly.. time was 16:22
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Old 04-27-2009, 04:26 AM   #8
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Re: Bma

Rest day for yesterday.
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Old 04-27-2009, 05:30 PM   #9
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Re: Bma

Snatch, Pull-up:

Buttercups:
CFWU x 1 round

Couldn't do the Snatch's, couldn't get the form right having never done them.
So I did the following for time (21-15-9):

Pull-Ups
Push-Ups
Air Squats

Time: 8:49

Really disappointed, about the Snatch's have to practice before the next WOD that requires them and will hopefully get to the closest affiliate by then for some help on the Olympic lifts.
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Old 04-28-2009, 10:49 AM   #10
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Re: Bma

CFWU x 2 @ 10 reps each

Three rounds for time of:

12# SDHP x 15 reps
15 Bench Dips

Time: 5:49
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