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Old 01-08-2009, 02:45 PM   #1
Dom Fruci
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DF's CrossFit Log

Well here is my second CrossFit journal to help me keep up with my workouts/health. I recently had surgery on my knee and was unable to do any physical activity for about 2 months. I am eager for tommorows start since post-surgery I have gained a great deal of weight as well as being out of shape. I need to quickly loose weight and get back into shape so I can score high on the army physical fitness test(MAX-OUT!) so I am ready for whatever challenges face me in my career. Lastly, I will be doing multiple workouts a day and posting them asap. So with that said and the grave I have just dug myself haha....come back now!

BIO for 08 JAN 2009--Every month on this day I will update.

Male,20
5'10"
201lbs
BMI-29%

GOALS- max apft
175-185 lbs
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Old 01-13-2009, 02:19 PM   #2
Dom Fruci
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Re: DF's CrossFit Log

13 JAN 2009---Tuesday

a.m.
2.5 mile run
--------------
p.m.
15 min on eliptical
10 min on treadmill
70 push ups
70 sit ups


I do not want to over work myself to early because I haven't been able to workout because of my surgery for about 2 months. Hopefully in 2 to 3 weeks my workouts will be high intesity ones. Lastly, starting today I have been watching what my food intake so the 13th of every month will be when i post y previous and current weight. I want to be around 180-175 by summer.

current weight- 201lbs
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Old 01-14-2009, 11:18 PM   #3
Dom Fruci
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Re: DF's CrossFit Log

14 JAN 2009- WE.

a.m.
2.7 miles
--------------
p.m.
30 min on bike (hill program)
90 sit ups--also did some other ab exercises...
bicep workout
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Old 01-15-2009, 01:20 PM   #4
Dom Fruci
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Re: DF's CrossFit Log

15 JAN 2009--Thursday
-----------------------
150 pushups & situps--sets of 10
20 lbs-- 2 sets of 10 front raises (just trying to loosin my shoulders)
20 min on bike (hill program)

Next week depending on my knee I will start doing the WOD as posted. The weeks of the 25th I will hope to be ready to perform army pt, crossfit, crossfit endurance, and other weight lifting training as I was before my surgery!
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Old 01-16-2009, 12:46 PM   #5
Joe Proulx
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Re: DF's CrossFit Log

Very cool. We have different goals, but the cool thing about CF is that we should both be able to attain them using a similar methodology. What was your CF experience before the surgery?
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32/M/6'1"/185lbs - CrossFitting on and off since January 2009
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Old 01-16-2009, 06:59 PM   #6
Dom Fruci
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Re: DF's CrossFit Log

16 JAN 2009
-------------------

RESTDAY
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Old 01-20-2009, 03:30 PM   #7
Dom Fruci
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Re: DF's CrossFit Log

20 JAN 2009
---------------

a.m.
4 rounds of
-800m on eliptical
-30 situps
-20 pushups

p.m.
-1.8 mile run

decline press
135x6
135x6
135x10
135x15
135x12
flat bench DB flye
20x6
20x10
20x12
20x15
incline hammer press
40x6
40x6
35x15
35x15
decline pushup to fail
13
7
6

--100 situps
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Old 01-21-2009, 03:47 PM   #8
Dom Fruci
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Re: DF's CrossFit Log

21 JAN 2009
----------------
A.M.
WOD modified
HSPU (used table for progession movement)
L- pullups (substituted situps)
15 HSPU
20 situps
13 HSPU
20 situps
11 HSPU
20 situps
9 HSPU
20 situps
7 HSPU
20 situps
5 HSPU
20 situps
3 HSPU
20 situps
1 HSPU
20 situps
-----Time: 8:12

I did HSPU for the first time today and i really felt the burn (even though i had to do modified HSPU). I substituted the pullups for 20 situps everytime because i want to really work my muscles that are going to be needed next month for my army pt test. Plus, i suck at pullups and need to really work on them before doing a WOD that consist so much of them.

p.m.

1.8 mile run
20 min on row machine

machine shoulder press
45 x 6
90x8
80x10
70x12
DB shoulder press
35x6
45x8
35x10
30x12
wide grip row
105x8
105x8
75x12
75x12
straight bar lateral raise
50x12
40x15
30x15
DB front raises
25x6
15x12
15x12
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Old 01-22-2009, 05:08 PM   #9
Dom Fruci
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Re: DF's CrossFit Log

22 JAN 2008
-------------
P.M.

2.3 RUN


WOD
Five rounds:
45 pound barbell Overhead walking lunges, 50 feet
10 Burpees


35 MIN. ROW MACHINE
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Old 01-23-2009, 04:44 PM   #10
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Re: DF's CrossFit Log

23 JAN 2008
-----------------

P.M.

20min on row machine
10 min run
35 min on row machine
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