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Old 03-02-2009, 11:55 AM   #1
Brad Downton
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Brad's Log

New to CrossFitting.

Started out with Core Performance as a base, then did some Turbulence Training. I then discovered CrossFit and realized that it's exactly what I was searching for, and everything that the predecessors were lacking.

I now have to build up my basic techniques in the core lifts and work really hard on my flexibility. I know that at the moment an overhead squat will not be possible due to shoulder flexibility issues and my hips need some flexibility work.

I have great hopes though, since I'm a little OCD when it comes to this stuff.

To date I've attempted several WODs as follows:

1st ever WOD - Fight Gone Bad (about 2 weeks ago)
As rx'd = 289 (I collapsed on the floor for about 10 minutes)

2nd WOD
50 dips (don't have rings)
400m run
50 push ups
400m run
26 handstand pushups (I have a lot of trouble with these - they took a long time)
24 push press with 115# (sub for remaining hspu)
400m run
Time = 29 minutes (most of which was hspu)

3rd WOD - Linda (yeah I know......pretty stupid, but I had to)
As rx'd
DL = 245
BP = 165
Squat Clean = 125
Time = 20 minutes flat (this wrecked me and I was away from the gym for 4 days to recover from it)

4th WOD
100ft BW Lunges
21 Pull Ups
21 Sit Ups
100ft BW Lunges
18 Pull Ups
18 Sit Ups
100ft BW Lunges
15 Pull Ups
15 Sit Ups
100ft BW Lunges
12 Pull Ups
12 Sit Ups
100ft BW Lunges
9 Pull Ups
9 Sit Ups
I then forgot the set of 6 of each (would have added several minutes....pull ups would have been kipped in one cont. set)
Time as done = 16:18

Yesterday I tried FGB again
As rx'd = 290 (no improvement, but I just started this craziness)

I can't wait to learn all the cool stuff this system has to offer....I see great things.

My diet is under control. I could probably lose another 10 pounds and get down to 155ish. We'll see. My only vises are popcorn and the occasional wine/beer (once or twice a week). Otherwise it's chicken/fish, lots of veggies, hummus, fruit, oatmeal, fatfree plain yogurt, protein powder and yams. Oh and my coffee indulgences - I have my own espresso machine and make myself 1% lattes.

I will continue to post my results as I continue on this path. I'll try to stick to good warm ups, WODs, and stretching. Sometimes my timing will be off since my workouts are largely dependant on home life (two small children and the lack of time/sleep that results).

Brad
Male 5'9" 167pds
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Old 03-02-2009, 09:32 PM   #2
Brad Downton
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Re: Brad's Log

First time for Helen tonight.

Good warm-up. Practiced my squat technique with bodyweight. Did some dynamic stretching.....and onto my fight with Helen.

400m running done on treadmill at 10mph/9mph/9mph
Kettlebell Swings done with 1 pood (35#) continuous overhead full ROM
Pull Ups done with kip - continuous for all sets. I'm really happy with how my pullups are coming.

Time = 11:10

Then did some skipping intervals (1 minute single unders/1 minute rest x 4)
Good stretch, sauna and shower and I was done.

Felt great afterwards.
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Old 03-05-2009, 10:48 PM   #3
Brad Downton
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Re: Brad's Log

Did Barbara today for the first time.

As rx'd
Kipped chest to bar on all pullups.
Chest to floor on all pushups.
Full situps....floor-chest to knees anchored w/DBs
Squats below parallel to medicine ball.

3:50/5:12/6:30/7:06/7:33

Actually found that the situps killed my time the most. Pull ups were very consistent. Push ups slowed down a bit but not much. Squats were unchanged set to set. Could do the squats and push ups a little faster to shave some time but tried to pace myself since I've never done this wod before.

I had to lay down for a bit after this. This was killer workout. I can say that Barbara is definitely a love/hate thing.

Overall pretty happy. We'll see how I do next time.
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Old 03-08-2009, 02:10 PM   #4
Brad Downton
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Re: Brad's Log

Yesterday (Saturday) I decided that I'd attempt Jackie and the 5k run since Jackie is a short one.

Did Jackie as rx'd in 8:25.

Then ran on the treadmill at 2.0 incline. Did 4k in 23:15 and decided that since I'd stopped sweating it might be good time to stretch and hit the showers.

Overall a good workout. I was pretty happy with it.
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Old 03-09-2009, 09:14 PM   #5
Brad Downton
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Re: Brad's Log

Well, I've finally caught up the the WOD and looking forward to my CrossFit Total tomorrow to give me a baseline idea of where I'm at.

Today I did the WOD as rx'd

5 HSPU
10 L Pull Ups (switched grip when needed to keep going)
15 Walking Lunges (actually did 16 every set)

Completed 7 rounds + 5 HSPU + 3 L Pull Ups in 20 minutes.

Actually better than I thought I'd do. Very happy with my result. Things can only get better.
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Old 03-12-2009, 08:26 AM   #6
Brad Downton
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Re: Brad's Log

Fell one day behind on the WOD again but did my CrossFit total yesterday for the first time. Will do yesterdays WOD tonight.

Full ROM on all reps. No dip on SP.

Back Squat - 255
Shoulder Press - 140
Deadlift - 310

CrossFit Total - 705. Pretty happy with my total.

Also did my 1 rep max on Bench Press for a reference - 250.

Practiced me pull ups and am starting to get the hang of the continuous kip pull up that is commonly used for great Fran times. Can do about 4 in a row without losing the momentum.
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Old 03-12-2009, 08:45 AM   #7
Joe C Thomas
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Re: Brad's Log

You're doin awesome Bro! I'm just trying to keep up! Keep up the good work!
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Old 03-13-2009, 08:21 AM   #8
Brad Downton
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Re: Brad's Log

Still a day off schedule but did Weds WOD last night.

As many rounds as possible in 30 mins of:
5 Pull Ups
5 Ring Dips
15 Sit Ups

Don't have access to rings so did regular dips. Didn't scale them....didn't know what to do with the dips until reading that people ratio 3:1 for bar dips:ring dips. Will do that next time....won't change the overall much since my weakpoint is the sit ups with full ROM not the dips or pull ups.

Otherwise, pull ups were strict full ROM chin over bar with kips near the last sets to pound the last reps out.

Sit ups were full ROM shoulder blades to floor all the way up to chest touching knees with anchored feet on a gymnastics mat.

Completed 18 rounds + 5 kipped pull ups for the finish.

Very happy with the result. My abs do not thank me. Love the funny looks I get from all the others pounding out their bodybuilder workouts over 2 hours or the treadmill walkers at the Goodlife while I'm doing these workouts . This CrossFit stuff rocks!

Until next time.......
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Old 03-13-2009, 08:23 AM   #9
Brad Downton
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Re: Brad's Log

Quote:
Originally Posted by Joe C Thomas View Post
You're doin awesome Bro! I'm just trying to keep up! Keep up the good work!
Thanks for the encouragement Joe!

Cheers!
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Old 03-15-2009, 06:33 PM   #10
Brad Downton
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Re: Brad's Log

Well, this is my first time doing anything olympic lift in a WOD. In fact, I'm still working on my squat technique and flexibility in order to properly perform the cleans, snatches, etc without killing myself and those around me.

I didn't think I would be doing the following as rx'd and I didn't.

5 rounds of:

155# Hanging Squat Cleans
15ft Rope Climb (3 ascents)

for time.

Instead I practiced my HSC technique for a bit, gradually increasing the weight until I found a weight that was challenging me without making me think I would hurt myself. Also, I didn't have a rope or good towel handy for the pullup part so I opted to do 15 strict narrow grip pull ups per round. Here's what I did:

135# Hanging Squat Cleans
15 Strict Narrow Grip Pull Ups

5 rounds in 32:01.

I'm actually impressed with myself for pulling off 45 135# hanging squat cleans with relatively good form. A few were sketchy and I dropped a couple but I think my form is improving and I didn't hurt myself.

This WOD did kick my butt pretty good as well. I was sweating like a pig....it was dripping off my nose during the HSC, which was where most of my time was spent.

I look forward to doing some more olympic style lifting and tuning my technique a little more. This is definitely my weakness at the moment, being very new to CrossFit.
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