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Old 01-21-2009, 09:45 AM   #1
Shawn Michels
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3 - 2 -1..... GET SOME!!... Workout Log

Its a pretty typical story. I am a former college athelete who took a desk job, has put on a ton of weight and lost most of my strength. I have never been good in the gym nor have I had a lot of training doing Olympic or Power Lifts. In any event I figured I would give CrossFit a try because I have never liked doing curls and the system makes more sense to me than doing a peck day, back day, shoulder day, etc. Plus I am a little lazy when it comes to planning so having the community here is nice.

3 - 2 - 1 ...... GET SOME!

Decided to start working one day behind the WOD on the main site.

Jan, 21 - WOD for Jan, 20 "Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Holy poop I barely finished the warm up.

i don't have a lot of experience with deadlifts so I decided to lower the weight and focus on form. I added a little bit of weight at the end when I thought I had the form nailed. I could have done more weight but I think it is more important to get proper form down. I did not have a machine to do GH sit ups so I substitued Bosu Ball Sit ups and added a 10 LBS medicine ball for a little more of a challenge.

I completed:

5 rounds
400 meters run
30 Bosu Ball Sits up with 10 LBS medicine ball
15 Deadlifts @ 135,135,135, 185, 185

Total time (including warmup) 50 minutes.... Are we supposed to include the warmup in our time?

This work out kicked my butt. I did not meet pukie but I did burp and get a little vomit in my mouth while I was in the locker room.

This was a lot of fun... can't wait to see how I feel tomorrow.

m/6'6"/250#
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Old 01-21-2009, 10:50 AM   #2
Benjammin Gartner
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Welcome!

I think its plenty safe to say not to include the WU time with your workouts.

I had to carve a lil weight off the deadlift also, most people do it to their abilities. Good luck!
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Old 01-23-2009, 10:41 AM   #3
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

01 - 22 - 09

Mr Joshua Got Some and I eneded up taking a rest day.....

Hoping to be back in today
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Old 01-23-2009, 09:16 PM   #4
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

1-23-09


Didn't make it to the gym today.... looking forward to crossfit test... will be good to see where i am at
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Old 01-24-2009, 12:38 PM   #5
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

1-24-08

After taking 2 days off I decided to get back onto the main schedule today was:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This is my first CrossFit Test and I think I did alright. I was a little worried about adding more weight to the squat since I didn't have anyone to help me and I nearly had to bail on one attempt. Anyway results below

BS: 275
SP: 135
DL: 315

Total: 725

Since this is my first time it is obviously my PR

m/6'6/245
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Old 01-25-2009, 08:40 PM   #6
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

1-25-09

Missed the work out today.... I am pretty ****ed at myself. I didn't make it to the gym because I was too hung over...

Going to do Barbara in the morning... can't wait.
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Old 01-26-2009, 02:16 AM   #7
Alex Europa
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Remember the CrossFit mantra:

Technique --------> Consistancy ----------> Intensity

Nail your technique. Develop consistancy with the movements AND with completing the WODs regularly. Then, and only then, really start ratching up the intensity.

Nice job on the CFT!

- Alex
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Old 01-26-2009, 08:59 AM   #8
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Quote:
Originally Posted by Alex Europa View Post
Remember the CrossFit mantra:

Technique --------> Consistancy ----------> Intensity

Nail your technique. Develop consistancy with the movements AND with completing the WODs regularly. Then, and only then, really start ratching up the intensity.

Nice job on the CFT!

- Alex
Thanks Alex.... I started on this board because of people like you... knowedlgeable enough to provide good isnight and information.... honest enough to kick my *** and get me motivated when needed... it has been a good intro to CrossFit
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Old 01-26-2009, 09:06 AM   #9
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

01.26.09

Did the workout from 01.25.09 "Barbara".


Umm.... this sucked. I had to use one of those weight assisted pull up machines because pull ups are such a weakness and i had to switch to modified pushups half way through the second round (its funny how much more difficult pushups are when do them with proper form).

Anyway I could only do 3 rounds. I couldn't walk after the third round, started shaking, and while I did not meet pukie... I wish I would have.. I think I woud have felt a lot better.

Results:

Barbara: 3 Rounds (not 5 as RXed)

Round 1: 5 Minutes
Round 2: 6:10
Round 3: 7:30


My take aways:

1. The journey has clearly just started
2. Proper nutrition plays a clear role... I ate junk all weekend and I could feel it. My body simply didn't respond when I pushed.
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Old 01-27-2009, 03:27 AM   #10
Alex Europa
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Nice work. Don't worry about not being able to complete all 5 rounds, that is completely normal. Although, a more appropriate scale would have been to drop down the reps per round, and go for all 5 rounds. I don't remember if I mentioned BrandX yet, but they provide a free forum that lists the scaling for every WOD. Here is the scaling for Barbara (W/F/S). So from now on, your first step is to go to crossfit.com, find out what the WOD is, then click over to the BrandX forum (linked under "Start Here" on the mainpage) and choose the appropriate scaling for that particular WOD. Your scaling level (i.e.: Porch, Pack, Puppy) does NOT need to remain the same from day to day. It will fluctuate based on your particular strengths and weaknesses.

You're right about the nutrition aspect. The next step is to try out the Paleo Diet and/or the Zone. For Zone info, check out CrossFit Journals 15 and 21 (both free) and Nicole's Getting of the Crack (subscribers only). All W/F/S

- Alex
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Last edited by Alex Europa : 01-27-2009 at 03:30 AM.
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