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Old 05-02-2010, 07:04 PM   #21
Jeff Wadholm
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Re: Becoming a Crossfit'er

Saturday Xfit

Got up early and hit Xfit even though I KNEW I was going to have a super long day working on the landscaping of my yard.

Warm up - 400m run

Workout

250m run
17 push presses - 75 lbs
17 medicine ball cleans - 7 kg
250m run
12 push presses - 75 lbs
12 medicine ball cleans - 7kg
250m run
7 push presses - 75lbs
7 medicine ball cleans - 7 kg
(was supposed to be done here but went an extra round)
250m run
7 push presses - 75 lbs
7 medicine ball cleans - 7 kg
250 m run

GREAT workout. I was sweatin and panting at the end of that one. Then I spent the ENTIRE day working on landscaping. Moving dirt, rented a tiller and beasted that thing around, etc. Was a good workout day.

So I treated myself and my wife to a night of fun. We went out for pizza. I had a side salad, 2 meatballs and an egg. She ordered pizza and I had a TINY slice. We split a pitcher of light beer. Then we met a buddy out for drinks and I had 3 vodka tonics. The wife sang karaoke - it was awesome.

I woke up Sunday with a BRUTAL hangover. Huge headache and overall felt like ****. 6 weeks ago I would have drank 10 beers and 3 Vodka Tonics and woke up feeling fine. Since I've essentially quit drinking and stuck to Paleo my body has really responded and it was NOT happy about the drinking. It was a solid reminder to NOT do it.

This week I'm traveling for work. I'll have to do my WOD's with no weight at my hotel. I'm sure that the intensity and pace won't be there as I'm not good at pushing myself when I'm alone but I'm going to keep the Paleo going and I'm going to workout - even if it's not as hard as I would in the gym.

Doing great, feeling great.
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Old 05-05-2010, 06:45 AM   #22
Jeff Wadholm
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Re: Becoming a Crossfit'er

I'm on the road for work so sticking to Paleo is more challenging but I'm making it work. No cheats.

Tuesday morning I woke up and ran a 2 mile out and back. I did 15 push ups and 15 jumping jacks.

Tuesday evening I did a very modified version of our WOD at the gym.

40 squats
10 pull ups
10 dips

40 squats
10 lat pulldowns
10 chest presses


Was a decent day. I don't know that I'll get a workout in tonight as we're going to the casino for all you can eat crab. We might go bowling. Not a workout but I'm not sitting around on a couch.
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Old 05-11-2010, 07:22 AM   #23
Jeff Wadholm
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Re: Becoming a Crossfit'er

Haven't updated in a bit. I was on the road last week and got busy.

Paleo is going great. I've had a piece of pie and a couple beers but I've been fairly strict paleo. This week started my 4th week. Still feeling great.

Sunday I finally got out wakeboarding again. I took 4 sets total. 3 sets behind my boat and 1 set behind my buddies boat. I felt great. I was able to take a little longer sets than usual since I'm slowly getting into better shape.

After I got home from riding on Sunday night I cleaned up the boat and then I went for a run. I focused on my pace and not my distance. I probably ran around 7:30-8:00 mile pace and I think I put on between 1.5 and 2 miles.

Monday after work I was back to Crossfit. It was a great workout. We did a pretty extensive warm up last night as a group. Then we worked on cleans. My form for cleans need work so it was a good study. I worked with a wood stick, a couple with the bar, a couple with 65 pounds then did 3 sets of 5 with 85 pounds.. It felt good.

After that - we worked on our WOD.

Our WOD was a 10 minute AMRAP.

100m run
15 box jumps
12 push ups

This was intermediate level. For AMRAP timed WOD's I don't really think it matters what level we compete at - we're all going at it 100% of the time for ten minutes.

I completed 5 reps just as time ran out which means that I average 2 minute per round. I hope this is a WOD we do again in 6 months and I can compare where I was at. It was raining and cool last night.


This morning I got up early and took a run before work. It was again cold and rainy. 40 degrees and light rain. I probably did 2 miles this morning around 9-10 minute per mile pace. Just a quick out and back before work. We're supposed to go to the Twins game tonight but it's looking like it will be rained out. If we're rained out - I MAY Crossfit again tonight. We'll see what we get planned.

Things are going well. My WODs are slowly getting easier and I'm thinking I'm losing some weight. I have no scale at home and I'm still a member at Bally's so I'll have to go there and weigh myself one of these days. If I had to guess - I'm sitting around 180-182. I'm probably putting on some muscle while getting rid of some fat since I'm still "new" and haven't got past that phase yet. My belly and love handles are going away slowly but surely. I'm thinking in another month I'll be relatively flat around my mid section. I couldn't care less about visible abs but getting rid of that little bit of excess I have there would be nice.

Crossfit is great - Paleo is the way.
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Old 05-12-2010, 05:53 PM   #24
Jeff Wadholm
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Re: Becoming a Crossfit'er

Good day at the Crossfit once again.

Squat night + Burpee Night.

Started off doing group warms ups..


Then we started squats.. I warmed up with 135 x 8 and 135 x 6.

Then I moved up for my "workout sets"..

185 x 3
205 x 3
205 x 3
225 x 3
225 x 1.75 (awful form on my last one - almost fell forward)

Then we moved onto a quick death by burpee.

5 minutes - 5 burpess every 30 seconds.

50 burpees in 5 minutes.

It was fine for about 3 minutes. The last four sets were getting pretty tough.


Good workout. I love Crossfit.
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Old 05-14-2010, 05:40 AM   #25
Jeff Wadholm
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Re: Becoming a Crossfit'er

Last night I weighed myself at night and was around 184-185. This is down 5-7 pounds from where I was sitting before and I've defiintely been building some muscle as well. Gotta love the noob gains!

Last nights workout.

Deadlift

135 x 7
185 x 5
225 x 1 x 15 - every minute, on the minute for 15 minutes
225 x 7

Then we did a 1--> 5-->1 knees to elbows.

Great workout. Loving Crossfit.
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Old 05-20-2010, 06:45 PM   #26
Jeff Wadholm
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Re: Becoming a Crossfit'er

Still Paleo. I had a couple slices of pizza on Sunday for "Day 30" but I've been back on all week.


Tonight


Crossfit WarmUp

- work on form for push press
- 115 x 5 push press
- 135 x 5 push press
- 145 x 3 push press
- 155 x 3 push press
- 160 x 3 push press
- 165 x 3 push press (max 3 rep)

Box Jumps + 75% 3 Rep Max Push Press


10 --> 1

10 box jumps (tallest box)
10 push press (135)
8
8
6
6
4
4
2

Good workout. Got the blood flowing real well and my numbers were good for my size. If I work presses hard for another month I should be able to push press more than I weigh. That's a good thing to be able to say/do.

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Old 05-20-2010, 06:50 PM   #27
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Re: Becoming a Crossfit'er

^^

I did the "workout" portion of todays' workout in 4:22
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Old 05-26-2010, 07:11 PM   #28
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Re: Becoming a Crossfit'er

Tonights workout was unfortunately low key as I'm a bit "injured".. I sheered the skin of my achilles this weekend on the boat so wearing a shoe isn't really in the cards for me.

Typical warm up - jumping jacks, stretches, etc.


10 push ups
10 squats
10 pull ups

Squat Night
  • 135 X 10
  • 185 X 7
  • 185 X 5
  • 185 X 5
  • 135 X 10
  • 225 X 1

Then we finished up with knees to elbows which I modified into "toes to bar" and did 3 sets of 5, banged out another 5-10 pull ups casually and called it a night.

I'll be in for Friday nights workout and I'll be in on Saturday morning for the WOD and hopefully do some benching after the WOD to work on my chest strength. Very non-Crossfit of me!

Still Paleo. No clue where I'm at? Coming up on 6 weeks? I'm not really losing any weight as I'm not counting calories and I assume I'm not eating enough caloric deficit. I've "cheated" a few times having some beers and energy drinks but my food intake has been about 95% paleo for 6 weeks. The only non-Paleo foods I eat are things that I don't really consider "cheating" - lite salad dressing, cashews, protein powder.
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Old 05-28-2010, 08:43 AM   #29
Jeff Wadholm
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Re: Becoming a Crossfit'er

Thursday night I skipped the workout and went wakeboarding. I got in 4 LONG sets - I probably rode for over 40 minutes total. It was a SICK night on the water. Lots of butter, nailing some slow 1's and grabs and attempted a 3 and a tantrum but missed.


Crossfit this morning

Warm up - 25 juming jacks, shoulders, legs, core stretching

10 pull ups (unassisted)
10 push ups (face to the mat)
10 squats (working on form)

WOD (Intermediate Level)
  • 250 M Run
  • 20 Thursters - 85 lbs
  • 250 M Run
  • 20 Clean and Hangs - 85 lbs
  • 250 M Run
  • 20 Front Squats - 85 lbs
  • 250 M Run
  • 20 Push Presses - 85 lbs

Finished in 15:47

Great workout. The run after the thrusters and front squats was brutal. I'm HOPING that I can get in tomorrow morning to work out again. I'll have to listen to my body. I'm beat up after wakeboarding Thursday.
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Old 05-31-2010, 05:21 AM   #30
Jeff Wadholm
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Re: Becoming a Crossfit'er

Saturday -

Warm up - 25 jumping jacks, stretching

WOD Tabata

8 sets, 20 seconds on, 10 seconds off
  • Push ups - 8 sets - 18, 14,12, 10, 6, 6, 6, 6
  • Squats - 8 Sets - 10, 10, 10, 10, 10, 10, 10, 10
  • Ring Rows - 8 Sets - 10, 8, 8, 8, 6, 6, 6, 6
  • Wall Balls - 8 Sets - 8, 8, 8, 8, 8, 8, 8, 8,


Sick workout
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