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Old 06-09-2012, 10:34 AM   #1
Graham Fedorak
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Easy to be Weak

It drives me crazy that when curiosity gets the better of me and I google myself, some of the first things that come up are my previous failed attempts at maintaining a crossfit work-out log - testaments to my inability to maintain an active and healthy lifestyle. The last time the spirit moved me was in 2009 and frankly if I was busy then, I'm even busier now. Despite this, this time it is different - my motivation runs very deep to end the increasingly soft lifestyle I've been living. It's a funny thing - thanks to mom and dad's genes I've never really looked unfit to the casual passer-by, but looks are one thing whereas truely being healthy - strong, fast and fit - is another.

I've been back at exercise for 7 weeks now, crossfitting for 4, and am starting to get back into the swing of things. Going slow on the deadlifts, squats and olympic lifts because I have no interest in hurting myself. There is a Crossfit gym in my city, but I get a fantastic discount at another gym through work, so can't afford not to take advantage of it at this point.

My personality requires some sort of a goal, so I'll use the Seattle Crossfit Levels as a rough indicator of my progress. They aren't perfect, but they're pretty good. I'll add various cardio goals at each level. My dream would be to do the crossfit endurance workouts, but I don't forsee my job giving me the freedom to commit that much time for the forseeable future. Baby steps.

Goal #1: Crossfit Seattle Level 1 in 3 months (by end of July)

Also, run 10km

One of the gym teachers at my high school had a fantastic saying:

"It's easy to be weak, but it's hard to be strong"

Let's get at it, then.
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Old 06-09-2012, 10:36 AM   #2
Graham Fedorak
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Re: Easy to be Weak

“Hope”

3 rounds, 1 min max reps of: Burpees, 75 # power snatch, 24” box jump (jumped onto bench), 75# thruster, pull-ups; 1 min rest between rounds


Round 1: 14, 6, 21, 9, 12 total: 62
Round 2: 12, 5, 18, 9, 10 total: 54
Round 3: 10, 5, 18, 8, 11 total: 52
Total score 168

Ouch - that's a pretty terrible score. Only way to go is up!
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Old 06-11-2012, 01:59 PM   #3
Graham Fedorak
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Re: Easy to be Weak

"Cindy"

5 pull-ups, 10 push-ups, 15 squats; max rounds in 20:00

15 rounds + 3 pull-ups
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Old 06-12-2012, 10:42 AM   #4
Graham Fedorak
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Re: Easy to be Weak

Trained grippers last night

Strength work today - this will be my plan when the WOD is too heavy for me. I could scale it, but I need to get stronger and don't want to go on an all-out strength program like GSLP until I plateau a bit. I should make good gains doing anything with where I'm starting.

WU

Clean and Jerk - practice form with 45 #; then 5 x 55 # (easy, increase NT)

Back Squat - 105 x 5, 115 x 5

Front Squat - 145 x 5, 155 x 5 (new PB - L TFL probs, cancel last set)

Deadlift - 135 x 5, 170 x 5, 180 x 5 (new PB), 185 x 5, 190 x 5 (final new PB!)

Overhead Press - 95 x 5, 100 x 5, 110 x 5 (new 5 rep PB), 115 x 3, 105 x 5

Towel Pull-ups - these are so much harder than climbing a rope, I don't know how they can be considered a sub...... 8, 4, 3, 3, 2 - my hands are dead.....
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Old 06-13-2012, 04:17 PM   #5
Graham Fedorak
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Re: Easy to be Weak

WOD

Run 1600m
150 double unders
50 burpees

Run 800m
100 double unders
35 burpees

Run 400m
50 double unders
20 burpees

36:56

That sucked. Nice to get outside for a work-out though.

First 800m split was < 4:20 so cross off another Level 1 milestone. Just letting myself clear the milestones as they pop up in the scheduled work-outs. If it's getting close to the end of the time I've arbitrarily chosen to complete each level I'll modify things a bit to complete the necessary tasks. Right now 14/21 Level 1 tasks done, with the end of July being the end of the 3 month period I gave myself to finish Level 1.

Almost 1 month back on Crossfit now!

Train grippers tonight.
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Old 06-15-2012, 08:04 PM   #6
Graham Fedorak
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Re: Easy to be Weak

Really wanted to do the prescribed Sprint Tri today, but no access to a pool and then ended up having to work until about 8:30. Go to the gym (too dark for outside) with only 1:15 until it closed. Decided to knock off another level 1 milestone in lieu of a swim.

Row 2000m (just under 8 min)
Bike 15 km (Stationary, level 10 [whatever that means]) 50 min
Run 2 km, 10 min
And then they said the lights were going out in 2 minutes....

Total time 68 min of work, longer than I've done in well over a year.

15/21 Level 1 milestones accomplished.
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Old 06-16-2012, 11:19 AM   #7
Graham Fedorak
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Re: Easy to be Weak

Rx - Amanda - nowhere near able to do this.

Lingering left anterior hip problems when I squat are limiting me a bit. Having trouble pinning down exactly what's hurt, but it's more a nagging injury than something serious.

WU
27 pull-ups, 27 dips (3:1 w/ muscle ups)
OH squats - 45 x 9, 55 x 5, 65 x 5, 70 x 5 (PB - everything is a PB early!)
21 pull-ups, 21 dips
Deadlifts - 135 x 5, 185 x 5, 195 x5 (PB), 205 x 5 (PB!)
15 pull-ups, 15 dips

Total about 35 min
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Old 06-17-2012, 12:23 PM   #8
Graham Fedorak
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Re: Easy to be Weak

60m sprints and push-ups prescribed today - can't sprint because of hip. Also probably haven't actually sprinted in about 2 years, so this would be asking for an injury given my hip seems relatively tenous right now. Just went to the gym and did 3 full sets of the warm-up (which is still work for me!) and worked on bench press as a sub for push-ups

WU

Bench - 135 x 5, 175 x 5, 180 x 5, 185 x 5 (PB), 175 x 6

stretch, hip mobility (both sides tight in deep squat - it's reassuring that it's bilateral, should be able to work though it)

Time: about 35 min

plus a couple hours of yard work in the AM.
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Old 06-19-2012, 05:43 AM   #9
Graham Fedorak
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Re: Easy to be Weak

Stopping doing any squat movements for a little bit to allow my "hip" to heal.

Discovered mobilitywod.com which is awesome. I'm so incredibly inflexible right now and this will help tremendously. Starting at the beginning - 10 minutes in a deep squat yesterday and today. I'll keep working on this until it is easy, which may take months considering how challenging it was. Doesn't seem to aggravate the hip so it seems safe.
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Old 06-19-2012, 06:50 AM   #10
Evan Balter
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Re: Easy to be Weak

60 KB Swings 70#
50 Burpees
40 Pull Ups
30 Front Squats 135#
20 Shoulder to overheard 135#
10 Muscles Ups

27:31

2 Minute Challenge - Double Unders Completed unbroken for first time.
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