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Old 11-16-2010, 09:17 AM   #1
Andy Sedar
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The Next Chapter

Entering the CrossFit world….a little background about myself:

Most of my youth was spend playing soccer followed by a high school and Collegiate track and cross country career. Got bit by the weight training/powerlifting bug as my running days began to fade thru college and I began to fill out my clothes for once. About 10 years from my high school graduation date I wound up with an IPA Raw Deadlift world record and a State Heavyweight and Overall bodybuiling title. Nothing came easy going from a 150 pound distance runner to a competitive powerlifter and amateur heavyweight bodybuilder but I wanted it and people said I couldn’t….THEY WERE WRONG.

…..ENTER CROSSFIT….I took a year off from competing, refocused but decided I’ve achieved what I wanted on a personal level as well as things I’ve never dreamed of and “been there, done that” kinda set in. Milled around with new training styles, decided I was going to train for a triathlon and shortly thereafter came across a garage style gym touting “CrossFit”….I figured that would be a good addition to helping me get my conditioning out of the gutter where it sat now clicking on 10 years….I literally did nothing more then walk for “cardio”….

I knew I had to check my ego at the door and walked out extremely humbled from my first crossfit workout which I believe was the ‘Filthy Fifty’ but have been bit by the bug since then wanting to improve week after week chasing down new goals. Against the grain so the speak I am still training 4-5days a week with my PL/BB style similar to Dorain Yates Blood and Guts style…hitting my ‘box’ 3-4 times a week as well as distance running in the mix as mother nature permits.

About 3 months of CrossFit into my life…..stay tuned!
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Old 11-18-2010, 06:04 AM   #2
Andy Sedar
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Re: The Next Chapter

first entry:

started the day with my workout 1 @ 8am:

practiced cleans

BB style arm workout followed by an ab ciruit rounded it out with hollow rock



workout 2 @ 6pm:

practice snatch
"learn/relearn' HSPU


WOD:

3 min max DU: 61
5 min rest

4 min max 24" box jumps: 80
2 min rest

3 min max 45# KB swings: 65
1 min rest

2 min max T2B: 25
1 min rest

1 min max HSPU (modified): 15
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Old 11-18-2010, 12:11 PM   #3
Andy Sedar
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Re: The Next Chapter

Off day today. should have hit my 6am training session but slept threw my alarm...UGH

Tomorrow: 6am - Back

6pm: 'Fit test' - Row/squats/sit ups/pushups.....followed by KAREN. Everyone did Karen earlier in the week and were complaining and hitting the foam rollers...looks like I'm in for a sore weekend.
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Deadlift: 625 / Squat: 605 / Bench 410 / Power Clean TBD / Snatch TBD -- My Log
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Old 11-22-2010, 10:18 AM   #4
Andy Sedar
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Re: The Next Chapter

had my fit test friday:

500m Row
40 squats to med ball
30 sit-ups
20 push ups

was rocking 1:21/500m a minute into the row came off the seat TWICE and had to stop TWICE. ****ED!!!!!

3:42 was ending time

took forever for my HRT to come back to earth then did KAREN

150 wall balls for time, 20# ball, (squats to a med ball so they were DEEP)

9:15
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Deadlift: 625 / Squat: 605 / Bench 410 / Power Clean TBD / Snatch TBD -- My Log
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Old 11-22-2010, 10:24 AM   #5
Andy Sedar
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Re: The Next Chapter

SATURDAY AM:

lumberjack 20

20 - 275# deadlift
400m Run
20 - 45# KB swings
400m run
20 65# OHS
400m run
20 burpees
400m run
20 pullups (half were jumping)
400m run
20 24" box jumps
20 30# DB squat cleans
400m run

33:40
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Deadlift: 625 / Squat: 605 / Bench 410 / Power Clean TBD / Snatch TBD -- My Log
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Old 11-23-2010, 06:09 AM   #6
Andy Sedar
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Re: The Next Chapter

AM: Chest and tricep session

PM: 'Burpee Helen'

35 burpees
21 45# KBS
12 pullups

3 rounds for time

15:27
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Deadlift: 625 / Squat: 605 / Bench 410 / Power Clean TBD / Snatch TBD -- My Log
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Old 11-29-2010, 06:04 AM   #7
Andy Sedar
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Re: The Next Chapter

forgot to log a few of the WOD's from over the holiday and at this point I don't even remeber what they were. The last one I remember was 'filthy fifty'

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 45#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Supermans instead of Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


32:xx I'll have to double check my time but Iam pretty sure it was 32 minutes and some change. My last time was 45:xx but with 45# Push press, 16# wall ball and 200 regular jump ropes

just wrapped up a bench session this morning....hitting my CF gym tonight...FUN FUN
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Old 11-30-2010, 06:06 AM   #8
Andy Sedar
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Re: The Next Chapter

last nights WOD

4 min AMRAP of each couplet

5 push press 35# db's / 5 sit ups
11 rounds

1 min rest

5 20# wall balls / 5 24" box jumps
6 rounds + 4 box jumps

1 min rest

5 squat cleans w. 35# db's / 5 double unders
3 rounds + 4 SC's

1 min rest

5 DB snatch w/ 45# / 5 burpees
5 rounds + 4 snatches

weights were very light. My squat clean and Oly lifts need ALOT of work
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Old 11-30-2010, 07:36 AM   #9
Scott Jenkins
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Re: The Next Chapter

Great introduction Andy , from a CC runner to a bodybuilder and then crossfit (like myself) I will be very interested to see how you progress, the first 6 months will be a surge of PR's.
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Old 11-30-2010, 07:44 AM   #10
Andy Sedar
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Re: The Next Chapter

Quote:
Originally Posted by Scott Jenkins View Post
Great introduction Andy , from a CC runner to a bodybuilder and then crossfit (like myself) I will be very interested to see how you progress, the first 6 months will be a surge of PR's.
thanks for stopping by Scott, it should be a fun journey into crossfit! I haven't felt this challenged in a long time so the PR's and learning should be abundant!

I'm competing in a semi-local Crossfit Competition this saturday just to see what it's all about outside of the gym I train at. I'm trying to convince myself I am not "competing" merely going for fun and soem good workouts but being extremely competitive it should be interersting/humbling.
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Deadlift: 625 / Squat: 605 / Bench 410 / Power Clean TBD / Snatch TBD -- My Log
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