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Old 05-06-2009, 11:56 AM   #1
Luke Swenson
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Luke's Log of pain

Funny how one becomes a disgusting fat body..it doesnt happen all at once for sure..and it hits home at the worst possible time..no not when trying to squeeze into that speedo for the beach..even worse..at the top of a 4 flight stair climb in full firefighting gear carrying an axe and a high rise hose pack..completely gassed and of no use to anyone except maybe as a doorstop.
I hadnt realized how i had slacked off..up to 232 lbs and hating life..so i did what most folks do ..i started going to the gym..bought a Heart rate monitor watch and got moving..in a couple of months i lost some 21 pounds doing cardio , and eating better. No wings, burgers,beer etc. Then i added in some weight lifting as i had done before with some success. Then someone i know from another forum mentioned Crossfit ..so i checked it out..i was amazed at the level of fitness of the folks i was seeing..i was terrified of the WODs..then i went and visited a crossfit gym.
A baseline workout left me useless and close to puking,and reduced me to doing pushups on my knees..and yet in the midst of my misery , a smile on my face..it may have been a baseline..but i finished it, and i felt great, after an hour or so anyway.. so here we go..a chronicle of my journey from less than mediocrity to being the fit ,capable professional, the public needs me to be..and what the heck ill admit it..i want to look good naked!

5/01/09 " tabata something else"
pull ups 10/5/3/1/1/H/H/H

The pullups were humbling all of these were assisted,and the last 3 H, is for hang cuz thats all i could do..but i finished the set and took it like a man.

pushups 15/7/3/3/3/2/1/1

situps 10/9/6/6/6/6/5/5

squats 14/12/12/9/8/8/7/9
total 187

5/4 front squats First time ever to do these so was a form day..but here it went

buy in 1 hr cardio Walk on treadmill

front squats 95x3 105x 3 135x3 135 x 3 135 x 3

cash out tabata pull ups (assisted 4 rep)



5/5pull up variations

buy in 1 hr cardio on treadmill
5 sets x 5 reps assisted(going down on assist weight)
5 kipping attempts(got one hell yes!)
cash out tabata situps (8)

5/6 hansen

cfwu
buy in 6 flights of stairs
3 rounds for time of 20 35 lb dumbell swings,20 burpees,20 situps(unanchored)

time 10:32
Could ahve finished the full 5 sets but im working so i have to save energy for work i might have to do..
see you next entry..later (loving crossfit) Luke
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Old 05-07-2009, 03:56 PM   #2
Luke Swenson
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Re: Luke's Log of pain

5/7/09

1000 meter row (4:30)
burgener warm up

5 rounds for time of of 21 sdlhp and push press with 75 lbs

20:40

no cash out today.. after this workout i was beat..wonder whats on tap for tomorrow..my back and shoulders are killing me...bring on the pain..later Luke
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Old 05-08-2009, 06:16 PM   #3
Luke Swenson
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Re: Luke's Log of pain

Nicole

amrap in 20 minutes of run 400 m
max rep pull ups
4,8,7,5,6,7
warmed up on the c2 rower with the fish game..
Man crossfit is the most humbling thing i have ever done..i had to use the damn band to for all but the first set of pullups..on a positive note i was able to get 4 kipping..so i guess thats something..rest tomorrow and sunday..back at it monday morning..later Luke
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Old 05-09-2009, 10:48 AM   #4
Luke Swenson
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Re: Luke's Log of pain

5/09/09

today is a rest day..much needed rest day..wonder if ill ever quit feeling like im 80..its hard to sit down and stand up bend at the waist or straighten up. I think im going to take a walk later mile or so see if i can work some soreness out..tomorrow is mothers day..kind of fitting this week has been a real mother..later Luke
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Old 05-11-2009, 01:09 PM   #5
Luke Swenson
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Re: Luke's Log of pain

5/11/09 Nicole

3 rounds for time of 400 m run, 35lb kb swings x 21 and 12 pullups..

time:14:28 back on the band for pullups today, hopefully some day soon i can get rid of it..but i have been able to sit on the toilet without pain for the last 2 days..today felt pretty good once it was over..thats the process right? Slowly but surely..Rome was not built in a day and i guess neither is a fit body..later Luke
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Old 05-12-2009, 12:45 PM   #6
Luke Swenson
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Re: Luke's Log of pain

5/12/09 Well i work today and when i got here found we had training for the afternoon from noon to 2:30 ..and since ive no weights set up for crossfit style lifting, i did a 1 hour cardio workout that included running and walking ..not a crossfit blow out but ill hit it hard in the morning at the gym after i get off. this fitness thing is tougher than i remember..later Luke
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Old 05-13-2009, 07:41 PM   #7
Luke Swenson
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Re: Luke's Log of pain

5/13/09

warm up..3 rounds of 20 squats 10 lunges and 5 pullups (i might add here i didnt need the band for any of the pullups )

7 rounds for time of 7 ringdips(i did regular dips ,and damn that band again)7 situps,7 back extensions ,and 7double unders..

time -14:30

cash out 1 mile run. if pain is only weakness leaving the body..i must have a ton of weakness in there..hope it leaves soon..but i really love this program..later Luke
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Old 05-14-2009, 11:06 AM   #8
Luke Swenson
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Re: Luke's Log of pain

5/14/09

warm up run 600 row 400 (2 rounds)

amrap in 10 minutes of dead lift 5 reps,front squat 5 reps, and overhead squat 5 reps..

i did 7 rounds with the prescribed weight of 95 lbs..thought i might die..now im hurting..but hell ive been able to sit on the toilet pain free for too long now anyway..later Luke
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Old 05-15-2009, 06:07 PM   #9
Luke Swenson
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Re: Luke's Log of pain

5/15/09

Working again today..had a 2.5 hour career day demo at a local school, the we collected money for the MDA(jerrys Kids) til 5 o clock..man was a scorcher today too..but i didnt figure if anyone ever actually reads this the whole" it was a hot day " excuse would fly..so i went to the track and my WOD went as follows :

RUN 800m 600 m 400m 200 m and then 15 flights of stairs..i feel well worked out now. The runs would have been for time..but my stopwatch is safely on the counter at home oh well next time. Sat and sun are much needed rest days..later Luke
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Old 05-18-2009, 08:45 AM   #10
Luke Swenson
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Re: Luke's Log of pain

5/18/09 warm up run 400 m x 2
back squats 135 x 5, 155 x 5, 165x5, 175 x 5, 185 x 5
cash out 3 sets assisted pull ups 8, 5 ,5

Back squats on a monday? evil evil evil..but i love it..weighed in Saturday at a spry 208 lbs down from 232 in february..all work and diet control..no supplements here..not that i would know which ones to take anyway..i got to admit i feel much better..but still lots to do..later Luke
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