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Old 04-12-2008, 12:09 AM   #1
Chad Skola
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Chad's Mom's First Log

Ok I have my mom starting on CF. She is 49(until april 30th), overwieght, had her thyroid removed last year, and leads a very sedentary lifestyle and works at a computer all day. Her Dr has been on her for a year about needing to exercise because of the surgury(and just because) and she has yet to get started. Since I know have a gym at my house I am making her be a client(not paying though...)

I wanted to start a log for her because I am sooooo excited for her to feel good and be happy with herself. I am going to have her read the testimonials also.

So this is what her first day looked like
CFWU_modified X3

Samson stretch
20in box sitdowns(basically box squats, just a little longer pause at the bottom)
abmat situps-------------10
abmat back extensions---10
parellettes dips(I stacked 3 plates between the parellettes and had her sit down on them, I then had her raise up off the plates)-----10
pullups(with this she stood on a box the put her chin over the bar, i then had her bend the knees and lower to full extension. She the raised herself as much with her arms as she could and asisted the rest with her legs.)---5

We then went through some movements with PVC training bars. We worked on the front rack, checked flexability for overhead squats(she easily could do the "dislocate" through the shoulders and back over. and worked on the starting position for DLs.

this took about 15 minutes and then we finished with a very modified "CINDY"

Max Rounds in 5 minutes
3 of the above mentioned Pullups
5 abmat situps(we did not go over the pushup so subbed for this)
5 box sitdowns
total rounds 4
I was impressed with 4 rounds it was freakin awesome.
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Old 04-12-2008, 09:44 PM   #2
Chad Skola
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Re: Chad's Mom's First Log

SAT 12 Apr

Speed Walking intervals

around 30 minutes.
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Old 04-17-2008, 01:06 AM   #3
Chad Skola
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Re: Chad's Mom's First Log

MON 14 Apr
Quarter Gone Bad
15# thrusters
leg assisted pullups
burpies were down to the hands in a squat(no leg extension or pushup)then jump

Total: 82

She helped herself on the pullups to much and made it more legs then back/arms.

My sister and wife also did this one with totals 20# thrusters, jumping pullups, burpies with no pushup. wife total: 62 sister: 57

TUES 15 Apr

Active rest day, Walked on treadmil since it was snowing out

WED 16 Apr

5 Rounds for time
5 pullups (leg assisted)
5 pushpress (15# for the first 3 rnds, 20# for last two)
5 6in box jumps

total time was 6:51

I think I scaled this to much. She was complaining about being really sore still from Mondays WOD so I wanted to make it easy enough she would finish. Overhead movements are going up 10#s for the next WOD.


THURS 17 Apr
Active rest/practice (squats, OHS, DL)

scaled CFWU for all WOD days.
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Old 04-17-2008, 04:24 AM   #4
Veronica Davis
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Re: Chad's Mom's First Log

Chad it's great that your mom is taking control of her health. Tell her to take it one day at a time and celebrate the little victories.
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