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Old 11-01-2009, 05:33 AM   #1
Beck Randelin
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Location: Cloquet  MN
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Becky's playtime...

new here and sorta shy about posting but love the idea of tracking my workouts - I did the puppy version yesterday and it was awesome to feel both the accomplishment and the burn

A little about me - i'm 51, lost 65#s over the past 6+ years, have played with lots of various workout styles and am looking for something that will stay interesting and challenging - crossfit just might do it! Thought it'd be cool to track every CF workout I do and see where it is in a year - here goes...

WODS:
00 RXd
00 Pack
01 Puppies
00 Buttercups
00 Rest Days
01 ...Total...

1st WOD: 10/31/09
warmup: 20’ walk, 10’ CORE's movement prep (4)

Puppies - 10/15/20 - 17:05
—Squats
—Push-ups - wall, table, table
—Pull-ups - beginner w/a little kipping - I think that’s OK…
—Situps - I mocked up a GHB… An inverted door frame pull-up bar to hold my feet while I sit on a Swiss ball—no floor to bump into on the way down & full ROM was nice. Seemed to do the trick…
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/

Last edited by Beck Randelin : 11-01-2009 at 05:56 AM. Reason: show signature...
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Old 11-01-2009, 07:36 AM   #2
Beck Randelin
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Join Date: Sep 2009
Location: Cloquet  MN
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Re: Beck's playtime...

WODS:
00 RXd
00 Pack
02 Puppies
00 Buttercups
00 Rest Days
02 ...Total...

11/1/09
Warmup: 10' walk w/halfpasses & skipping, 4 movement prep

Dreadmill only has "miles" so did quarter miles (400 meter = 0.248 mile)
10' miles - tempted to try 9' miles but want to live another day...

1.5 incline - 5' walking then...

2:30, 2:30, 2:30, 2:30 (nothing like a dreadmill for consistency)

then 4-5' cooldown

varied breaks but I was on the dreadmill total of 30'

end result? wasted
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-01-2009, 10:12 AM   #3
Beck Randelin
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Re: Becky's playtime...

goals: 10/25/09 - 01/25/10 (my 52nd birthday)
1 - establish 6:00 am workout routine
2 - lose the muffin tops, see shoulder definition in the mirror...
3 - weigh 145ish
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-02-2009, 07:31 AM   #4
Beck Randelin
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Re: Beck's playtime...

skipping WOD today -- need a rest day...

WODS:
00 RXd
00 Pack
02 Puppies
00 Buttercups
00 WOD Rest Days
01 Extra Rest Days
03 ...Total...

Between headache, body aches, being totally exhausted and totally wired last night, it took 2 TylPM to sleep. But a good sleep it was and I will rest today and live again to CF tomorrow...

and of course it was after my 2nd day, 2nd ever WOD that I found the advice for beginners to start 1 day on, 1 day off!
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-03-2009, 06:37 AM   #5
Beck Randelin
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Re: Beck's playtime...

Yesterday's nutrition stats:
cal/sod/fbr....2065/2130/42
c/p/f............49%/25%/27%


WODS:
00 RXd
00 Pack
02 Puppies
00 Buttercups
01 WOD Rest Days
01 Extra Rest Days
04 ...Total...

Play time today -- 40 minutes
...walked dog, woods & hills 20'
...4 movment prep
...practiced DUs and squat form

DUs - gotta slow my feet and double time my wrists!?!?!?!??!
yeah right - ugh!
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-03-2009, 06:51 AM   #6
Nik Nichols
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Re: Beck's playtime...

Hi ya Beck. Looks like you are doing ok with keeping up with the plan. I have to say being consistant is key to getting fit. If you need to go one day on and one day off then go for it. Do what works for you.

Logging advice. Copy and paste the WOD you are doing for a refrence. Sooner or later you eill do the same workout and be hard to find it again with out a discription.

Don't over do it, take your time. Keep at it. Welcome to the crazy.
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Old 11-04-2009, 07:06 AM   #7
Beck Randelin
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Re: Beck's playtime...

Hey Nik - thanks for the logging advice and the encouragment CF truly seems to be something that will be challenging and fun for a long, long time!

Yesterday's nutrition stats:
cal/sod/fbr....1998/1480/47
c/p/f............55%/21%/24%

Counting the days...
00 RXd
00 Pack
02 Puppies
01 Buttercups (super conservative Crossfit Total today)
01 WOD Rest Days
01 Extra Rest Days
05 ...Total...

Today's WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Here’s how I modified w/DB: BackSQ-held them on shoulders, Shoulder Press & Deadlift -DBs felt pretty natural to use with these lifts.

WARMUP - woods loop walk/run w/dog - 20’
...6 movement prep, incorporated samson stretch, emphasis on hamstrings/squats
...1st set, 10 reps, BW w/broomstick
...2nd set, 10 reps SQ 10#s, SP 10#, DL 10#
...3rd set, 5 reps SQ 30#s, SP 20#, DL 20#
...4th set, 3 reps SQ
WOD:
...Back Squat - 40#
...Shoulder Press - 40#
...Deadlift - 40#

finished w/basic stretch routine.

Stayed uber-conservative as it was like feeling my way through the forest at night! Back's been tweaky as I'd taken October off - really dumb - so I was extra careful - i figure this WOD will come around again and I'll feel more competent. Great videos on BrandX for good form today!
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-05-2009, 06:31 AM   #8
Beck Randelin
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Location: Cloquet  MN
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Re: Beck's playtime...

Yesterday's nutrition stats:
cal/sod/fbr....1,770/2,230/44
c/p/f............51%/23%/26%


Counting the days...
00 RXd
01 RX w/mod (pull-up ladder)
00 Pack
02 Puppies
01 Buttercups
01 WOD Rest Days
01 Extra Rest Days
06 ...Total...


Today's WOD: "Pull-up Ladders"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

WARMUP
walk w/Jess - 20’
Movement Prep (2)
BF Rowing - 50@30#
2 Sun Sals w/Samson, Plank, Side Planks
50 wall pushups focusing on full range of motion

WOD:
8 sets
Started each minute w/5sec hang, then beginner pull-up, kipped on 8th set. Left upper arm (delt? just above scar) feels this the most...

Ended with UB+lowback stretches...

I sure miss my running buddy -- but w/three legs, Jess just can't keep up the pace anymore. She sure loves the walks - it was frosty w/a fresh dusting of snow and there must have been all sorts of new smells - she was in her glory w/her nose to the ground most of the time...
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51/F/5'6"/155 1st WOD: 10/31/09
http://f4l-thejourney.blogspot.com/
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Old 11-05-2009, 07:37 AM   #9
Nik Nichols
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Re: Beck's playtime...

Quote:
Originally Posted by Beck Randelin View Post
Yesterday's nutrition stats:
cal/sod/fbr....1,770/2,230/44
c/p/f............51%/23%/26%


Counting the days...
00 RXd
01 RX w/mod (pull-up ladder)
00 Pack
02 Puppies
01 Buttercups
01 WOD Rest Days
01 Extra Rest Days
06 ...Total...


Today's WOD: "Pull-up Ladders"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

WARMUP
walk w/Jess - 20’
Movement Prep (2)
BF Rowing - 50@30#
2 Sun Sals w/Samson, Plank, Side Planks
50 wall pushups focusing on full range of motion

WOD:
8 sets
Started each minute w/5sec hang, then beginner pull-up, kipped on 8th set. Left upper arm (delt? just above scar) feels this the most...

Ended with UB+lowback stretches...

I sure miss my running buddy -- but w/three legs, Jess just can't keep up the pace anymore. She sure loves the walks - it was frosty w/a fresh dusting of snow and there must have been all sorts of new smells - she was in her glory w/her nose to the ground most of the time...
Good work on the pullup ladder, it is a tough workout.
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Old 11-06-2009, 04:55 AM   #10
Beck Randelin
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Location: Cloquet  MN
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Re: Beck's playtime...

Yesterday's nutrition stats:
cal/sod/fbr....1,931 / 1,921 / 45
c/p/f............50%/20%/30%


Counting the days...
00 RXd
01 RX w/mod (pull-up ladder)
00 Pack
02 Puppies
01 Buttercups
01 WOD Rest Days
02 Extra Rest Days
07 ...Total...


Today's WOD:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps / 10 Push-ups


Self-imposed rest day - woke up feeling wasted - just go for a walk...
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http://f4l-thejourney.blogspot.com/
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