Confessions of a 200 lb Marathoner

[Greg Light]

After keeping various logs on various sites, I figured it would be nice to have only one log from here on out. So, here it is.

27 year old male / 194 pounds / 5'10"

Current PRs / 2009 Goals

Deadlift - 415 / 475
Squat - 345 / 385
Press - 170 / 185
Bench - 265 / 315
Clean - 205 / 245
OHS - 135 / 185
HPC - 190 / 215
FS - 235 / 300
Thruster - 165 / 225
Pullups - 32 / 40
Weighted Pullup - 80 x 3 / 135 x 1
Dips - 40ish
Weighted Dips - 75 x 5 / 135 x 5
MU - 2 / 10
Row 500m - 1:32 / 1:25
Row 2000m - 7:18 / 6:59
Row 5000m - 19:38 / 18:30

Run 400m - 1:12 / 1:05
Run 1 mile - 5:50 / 5:15
Run 5k - 20:04 / 19:00
Run 10k - 42:40 / 39:30
Run Marathon - 4:06:08 / 3:49

Helen - 8:02 / 7:29
Fran - 5:04 / 3:59
Murph (with vest) - 45:46 / 39:59
Cindy - 21 rounds / 25
Linda - 52:33 / 29:59

Background:

16 - 21: Ate fast food and drank like it was going out of style
21: Weight 200.0 lbs. Met my wife. Decided to start exercising
21 - 25: Ran a good amount. Not really serious about training. Circuit machines at gym + bench + curls. Weight down to 167.0.
26 - Present: Found Crossfit, got serious about training, ran a marathon, climbed a mountain, did starting strength for 8 weeks. Max weight 202.4 on 1/1/2009. Been cutting down ever since.

Currently doing less running, but when I run I run hard, cherry picking the WOD and adding in strength work as I see fit. Kind of a CF / CFSB / Gant Grimes / CFE hybrid.

Trying to eat pretty clean about 2800 - 3200 calories per day.

Alcohol is limited to a glass of wine a day on week days and a few more on weekends.

[Greg Light]

2.25.09

2/23 WOD

500m row
21 115lb Pushpress
500m row
18 115lb pp
500m row
15 115lb pp
500m row
12 115lb pp

12:39

GHD Situps
5x

10 BW+20

RDL
10x
115
135
160
185
205
225
225
245
260

[Greg Light]

2.26.09

Run 2 miles, rest 1 minute, Run 2 miles

13:30, 1:00, 14:14

[Greg Light]

2.27.09

8x

400m run
1 minute rest

fastest 400 - 1:15
slowest 400 - 1:33

on treadmill

Squats
10x 135
5x 185
5x 205
5x 225
5x 225
6x 245

3 rounds of

3 45lb pullups
5 strict pullups
7 kipping pullups

drop the 45lbs after 3rd rep
if you touch the ground start over

Wanted to try this just to see how it is. I really liked it.

[Greg Light]

2.28.09

Various warmup type stuff in prep for a work out I was going to do after my row, but I went all out on the row, so that was it

Row 2000m - 6:58 PR by 20 seconds. My goal for 2009 was a 6:59, so I can check this one off my list (and get another goal)

[Greg Light]

3.1.09

3 rounds of

1 250m row
2 HSPU
3 185lb Power Clean
4 36lb ring dip
5 30 inch box jumps
6 Glute Ham Raise
7 Rock Ring Pull Up
8 Lunges

14:47

[Greg Light]

3.3.09

Fran - 4:53 PR

Did some muscleup practice. I finally got another one. I got 6 the first day I figured them out and then hadnt been able to do one since.

Tried to row a 3k at a 7:15 2k pace, and it just wasn't happening post Fran.

Maybe next time.

Orders 230lbs of colored bumpers and the Pendlay Elite bar.

They arrive tomorrow.

Can't wait

[Greg Light]

3.4.09

CFE - 1200m row @ 8 - 10 damper

@8 - 4:05.7 = 1:42 / 500m pace

Back Squat

5x

45
135
185
225
255
275

Weighted Pistols (each leg)

5x BW
5x BW+15
3x BW+30
2x BW+45
1x BW+55

Michael

3x
800m run
50 back ext
50 situps

19:36 PR by 7 seconds

Weight - 194.4

[Greg Light]

3.5.09

Run 2 miles, rest 1 minute, Run 2 miles

14:07, 1:00, 14:26

Lower body was pretty sore from the pistols yesterday.

Weight 195.5

[Greg Light]

3.7.09
Got my Pendlay Elite Bar and Wright Rubber Bumpers

WOW! is pretty much all I can say.

The bar is SOOOO nice. It spins like you wouldn't believe.

For the inaugural workout I worked up to (and past my) previous 1 rep max.

Clean

3x
45
95
115
135
155

1x
165
175
185
195
205 old PR
215 fail
215 PR!

My front squat is the limiting factor. On the 215 I failed on I caught it, but couldn't stand up.

I think I can get about 235 on my shoulders, but standing it up with be tough.

Did about 5 single MUs and a few doubles


3.8.09

Elizabeth

17:17 PR by 7:17. Not sure if its the bar, or the last (and only) time I did this I was kind of hungover, but it felt pretty good today. Still slow though.

A few MUs and I tried a few 1 minute intervals of stuff from fight gone bad to see what kind of scores I would get.

1 minute of row = 21 calories
1 minute of 75lb PP = 44 reps
1 minute of 24 inch (I think they are supposed to be 20 inch) box jumps = 26

I can't wait for the weather to be nice so I can do the full thing since I need to be outside for wallball off the side of my deck.