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Old 11-20-2009, 09:35 AM   #1
Greg Condon
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55lbs By July 24th, aka, My Wedding Day!!

I burned myself out the last time I started a full on workout regime with crossfit. This time I am going to do the WOD with only body weight for a while then work my way up. Instead of weight increasing I am going to work on getting my times down. Pushing harder for time then weight.

I am also targeting weight loss, so I am going to work more cardio in the start of my regime and slowly increase the weight training. I know there are 1000's of ways to look at every ones workouts and pick them apart and say yes and no to certain things but this is my plan for now.

I just started feeling better after a 9 month case of Plantar Faciitis. My feet hurt every morning and every night to the point that I never got off the couch or out of bed till I absolutely had to. For better or worse, here it goes!

Day One: 11-16 - 1 mile walk run. .25 miles of running
Day Two: 11-17 - 1 mile walk run. .4 miles of running.
starting slow on the running to make sure my feet can take it. the rest of my body can take the beating.
Day Three 11-18 - 1 mile walk run. .75 miles of running.
Day Four 11-19 1 mile walk run. .9 miles of running. .1 mile of backwards up hill walking as a cool down. I also did a WOD. 10lb dumbbell thrusters and bench dips. 21-15-9. 6 min even. 5 minutes of rowing as a warm up and cool down along with some crunches and push ups.

Day Five 11-20

the workout last night made my quads burn. I am still sore, but I need to work thru the small pains to get the overall goal achieved. These are small pains, not injury, so i am not worried at this point. I am starting way slow then I am used to. Last winter, after 1 month I was running 2-3 miles in a work out and that killed my feet. that and not stretching and repairing myself properly. I am not 16 in high school again where I can begin a sport and be in shape in 3 weeks. I used to run 10 miles a day sometimes with lacrosse and I thought I could do that again. WRONG.

1 mile run this morning. for the first .25 mile I was tired and sore, but then it all went away and I enjoyed the second half of my run. I am going to stick to a 1 mile run for a few weeks, just increasing my intensity by time instead of distance. I am also going to add a walk to the beginning and end to make it 3 miles on certain mornings.



I will appreciate any and all feedback, I am doing the thread more for my own good then anything, but I will take all the encouragement as possible. I will also post a link to my blog.
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Old 11-20-2009, 09:39 AM   #2
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Oh, Starting weight 335.

Goal weight 280.

1.7lbs per week.
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Old 11-22-2009, 06:16 PM   #3
Júlíus Magnússon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Maybe you should consider logging your nutrition and not just your workouts as that's really where 95% of your fat loss is going to be coming from.
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Old 11-23-2009, 06:09 AM   #4
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Saturday:

Breakfast: 4 egg white omelet, 1 slice chedder cheese, .25lb sausage, everything bagel.

Lunch: small bowl of hamburger helper

Dinner: small steak and cheese sand sandwich with mostly lettuce tomato and grilled onions. later, grilled cheese with tomato and bacon.

no snacks all day.

20 minute workout of various activites along with 10 minutes of rowing.




Sunday: going to be a tough one while tailgating. restricted myself to only 3 beers. thats a real change!

Breakfast: sausage egg and cheese from BK on the way down the road.

Lunch: 12" sub, subway club, no dressing, lots of lettuce and onion.

Dinner: 8oz chicken 1/4 cup noodles, 1/3 cup of Alfredo sauce.

50 kettleball swings, 35lbs
50 right hand kettleball lifts (floor to overhead)
50 left hand kettleball lifts (floor to overhead)
20 bodyweight squats.

12min elapsed time.
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Old 11-23-2009, 06:12 AM   #5
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Monday: was going to start the day with a run with the guy down the street. But his back was out of shape this morning when he woke up. So I went at it alone. 18 minutes of walking/running. ran about a mile, walked the rest. going to do the burpee workout tonight when i get home, just with only my bodyweight, maybe plus the bar to work on my flexibility.

Breakfast: sausage egg and cheese burrito, 10oz orage juice, 1/4 cup of hashbrowns.

Lunch:

Dinner:
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Old 11-24-2009, 06:51 AM   #6
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Lunch: Steamed peas in a light butter sauce, small steak and cheese stromboli

Dinner: Tuscan Steak Salad from Vocellies Pizza. (couldn't pass up a 50% off coupon)

no other workout today. Taking a Rest Day.
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Old 11-24-2009, 06:53 AM   #7
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

woke up this morning to pouring down rain so I decided to not run today. I bought a yoga dvd last night so i popped that in. i was TIRED after 10 minutes, that stuff really looks easier then it is. plus i didn't have the mat so I had to work extra hard on keeping my feet in place on the ground.
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Old 12-07-2009, 12:57 PM   #8
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

1.5 mile run at 27 degrees to start this morning followed by a quick workout.

21 15 9

45lb thrusters
1 pood swings
2.5 minutes of intense rowing
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Old 12-10-2009, 06:44 AM   #9
Greg Condon
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Weighed in at 325lbs this morning. 10 total lost

ran the WOD but 2.57 miles at 29.18.

this morning I ran 1.7m
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Old 12-10-2009, 09:27 AM   #10
David Knudsen
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Re: 55lbs By July 24th, aka, My Wedding Day!!

Hey Greg,

Way to go on the making change for the better. Good luck with the goal and the upcoming marriage!

Was your avatar pic taken at Santeetlah on the Cherohala?

http://i30.photobucket.com/albums/c3...0048-small.jpg (WFS)

David
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"We do what we must because we can" GLaDOS
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