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Old 03-02-2010, 01:19 PM   #11
William Simpson
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Re: Damian Simpson's CrossFit Journey

2/25/10 - Crossift WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Overhead Squat with broomstick (1 x 15)
Sit-up (3 x 10)
Push ups (3 x 10)
Good Mornings (3 x 10)
Pull-up (on squat rack) (1 x 10)
Dip (on bench's) (3 x 10)
WOD (three sets, keep score) -- Score
1 min Wall ball (10# to 8’ target) 21, 20, 18
1 min Beginner rope climb (towel on pullup bar) 24, 24, 24
Run 200m treadmill @ 7.1mph
Rest


Did pull-ups using a towel on a pull up bar for the rope climb. After every pull up I would lengthen one side of the towel and shorten the opposite end for the next one. I did these on a squat rack bar and used my feet to assist me as needed since I still can't do more than six dead hanging pull ups.

My hamstrings hurt for three days after these first Good Morning exercises using only the 45lb bar weight. Plan on continuing these with every warm up as a replacement for the back extension machine I have been using. Machines suck!
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Old 03-02-2010, 01:24 PM   #12
William Simpson
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Re: Damian Simpson's CrossFit Journey

2/27/2010
Run 1 mile
Walk 1 mile
25 burpees

Spent the weekend in St. Louis. Needed to get out and do at least a little exercise because I'm sure I'll end up drinking most of the evening while the women attend my brothers baby shower.

My first full month of Crossfit is finished! Exercised 13 of the 28 days = 46%

Can be improved upon but I'm pretty proud of myself.

On to March!
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Old 03-02-2010, 01:40 PM   #13
William Simpson
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Re: Damian Simpson's CrossFit Journey

Below is the best carb counter I've found to date. It's simple, easy to read, and isn't constantly trying to sell you something like many of the other sites I've seen.

http://www.realfoodnutrients.com/DB/...arbcounter.htm (wfs)
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Last edited by William Simpson : 03-02-2010 at 01:44 PM. Reason: link update
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Old 03-04-2010, 07:51 AM   #14
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Re: Damian Simpson's CrossFit Journey

Week 1: 3/3/10 - Crossfit WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Overhead Squat with PVC (3 x 10)
Sit-up (3 x 10)
Push ups (3 x 10)
Good Mornings (3 x 10 w/ bar weight)
Pull-up (on squat rack) (3 x 10)
Dip (on bench's) (3 x 10)
WOD - (3-3-3-3-3-3-3)
Shoulder Press 3x(85)-3x(90)-3x(95)-3x(95)-3x(100)-3x(100)-3x(105-PR)

New shoulder press PR. I'm sure I could have gone higher but my core strength is still lacking and I believe I was starting to put strain on my lower back. I don't want to use a belt for back support. I have read that they are beneficial but lead to improper form when relied upon. My main goal is to take baby steps and not get hurt which I have a tendency to do if I don't constantly check myself.

Weighed 200.8 this morning. Want to get that down to 185. No rest for the fat boy!
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Old 03-05-2010, 08:52 AM   #15
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Re: Damian Simpson's CrossFit Journey

Week 1: 3/4/10 - Crossfit WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Overhead Squat with broomstick (3 x 10)
Sit-up (3 x 10)
Push ups (3 x 10)
Good Mornings (3 x 10)
Pull-up (on squat rack) (3 x 10)
Dip (on bench's) (3 x 10)
WOD -
2 rounds of @ 7.0 mph treadmill
Run 400 meters
Rest 90 seconds
4 rounds of @ 7.0 mph treadmill
Run 200 meters
Rest 60 seconds

200.2 lbs this morning. Good WOD. Not overly taxing but my shirt was soaked by the end of it!
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Old 03-09-2010, 11:17 AM   #16
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Re: Damian Simpson's CrossFit Journey

Beautiful weekend and I couldn't bring myself to doing any WOD's.

Spent two hours on Saturday doing yardwork (clean gutters, trim trees, rake pine needles).

Took a 5.1 mile walk/run on Sunday. Mostly walk!

Back to the gym today!
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Old 03-10-2010, 09:04 AM   #17
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Re: Damian Simpson's CrossFit Journey

Week 2: 3/9/10 - Crossfit WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Burpees (3 x 5)
Overhead Squat with broomstick (1 x 10)
Sit-up (3 x 10)
Pull-up (on squat rack) (3 x 10)
Dip (on bench's) (3 x 10)
Good Mornings (3 x 10)
WOD - Time: 00:12:30
15-12-9 reps of:
95 pound Deadlift
45 pound Overhead squat

Loved this WOD. First time I used more than a PvC pipe to do OH squats. Stabilizers need work!

Time was slow because after my first round I had about 15 highschoolers come into the weightroom and have a leg press showdown while texting each other. I had to give up one of my bars...

Is it a legpress day? A benchpress day? Or a curl day? These seems to be the only three exercises anyone knows.... I must be getting old!

199.2lbs this morning.
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Old 03-11-2010, 02:41 PM   #18
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Re: Damian Simpson's CrossFit Journey

3/10/10 - Crossfit WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Burpees (3 x 5)
Overhead Squat (1 x 10 w/ PvC) & (2x5 w/ 45lb bar)
Pushups (1x15)
Sit-up (3 x 10)
Dip (on bench’s) (3 x 10)
Good Mornings (3 x 10)
WOD -
Three rounds for max reps of:
10lb dumbell thruster (20,20,20)
Pull-ups (squat rack) (20,20,20)

This looked easy on paper but the pullups kicked my arse. Forearm muscles just about exploded on that last set. Anyone have a shoulder for this baby to cry on?

199.0lbs this morning.
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Old 03-16-2010, 12:32 PM   #19
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Re: Damian Simpson's CrossFit Journey

3/12/2010 - Damian's WOD
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Burpees (3 x 5)
Overhead Squat (1 x 10 w/ PvC) & (3x5 w/ 45lb bar)
Pull-ups (squat rack) (3x10)
Sit-up (1 x 15)
Dip (on bench's) (1 x 10)
Good Mornings (3 x 10)
WOD -
Bench Press (1x155,1x165,1x175,1x185,1x195,1x205,1x210[PR])
Toes to Bar (10,8,6,4,2)

Forgot to check the site so I had to create my own WOD. I haven't done a max bench press in years so I was interested to see what I could do. My past PR was 205lbs in March of 2003. Core strength is still making great improvements. I was able to completely invert myself on the last two "toes to bar". Wish the gym had a place for rings.

Less than two months into CrossFit and I have already passed every one of my previous strength based PR's!! Time to focus on endurance, stamina & flexibility.

200.4lbs today. Need to pull my eating habits back into check.

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Last edited by William Simpson : 03-16-2010 at 12:36 PM.
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Old 03-17-2010, 06:58 AM   #20
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Re: Damian Simpson's CrossFit Journey

Week 3: 3/16/10 - Crossfit WOD (Puppy)
Warmup -
5 min Jumprope
Samson Stretch (3x10sec hold each side)
Burpees (1 x 5)
Dips (1x10)
Overhead Squat with broomstick (1 x 15)
20 minute raquetball game
WOD -
Complete as many rounds as possible in 15 minutes:
10 Good Mornings (65lbs) - 6
45 pound Overhead squat, 6 reps - 6
10 Knees raises - 5

Morning Weight: 197.8

Got my butt kicked in raquetball by a 70 year old man. Damn corners!

The one thing that makes me mad about doing CrossFit at a normal gym is trying to find the space to jump between 2-4 different exercises & bars while attempting to dodge high school girls and meatheads.
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