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Old 06-06-2010, 09:39 PM   #1
Shaina Jordan
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Everyday Better - My Journey into Crossfit

Well, hello. I've been perusing the boards for about 6 weeks; I started at about the same time I started crossfit. I, like many before, have started and can't stop now. A little history - I am a lifelong athlete - multisport award winner in high school, division one volleyball player and now crossfit newcomer. I decided to start a workout log to track my own progress, and because I think it is cool and the accountability will help me keep my diet cleaner than if I go this alone. I don't plan on logging my meals on here, but the general knowledge that somebody out there is reading this will make me want to do better. I've been cleaning up my diet for the past couple weeks, and I'm still getting better.

I am a 25 year old female, 5'10", 200+ (a little, well more than a little, post college athletic life weight gain). I've remained active for the past few years, but watched my competitive side taper off in favor of a "just for fun" type of person. I'm happy to have discovered crossfit and simultaneously to have re-ignited my inner drive to be physically better everyday. I workout at a local affiliate where my peers are supportive and driven. I can't imagine a better place to be.

My legs are extremely strong, but my upper body (especially during body weight exercises) is pitifully weak. You can see in the numbers...

Some starting numbers from the past month or so...

Randy (55#) - 5:40
Shoulder press (5 x 5) - 45/65/85/95x2/90x2
Nutts - 41:28 hspu on box, otherwise rx'd
Fran - 10:07 banded pullups
Back Squats (5 x 5) - 115/135/155/175/205
Run 400 m/50 squats (4 rounds) - 21:24
Karen (15#) - 7:25
Barbara (banded pullups, knee pushups w/ rest time included) - 52:50
Deadlift - 175 lbs x 37 (for a non mainsite WOD)

Some short term goals include:
An unassisted pullup
An unassisted ring dip
Sub 1:40 500 m row - 1:43.6 on 5/18
No beer for 1 month (at least)!

Thanks for reading!

Shaina

Last edited by Shaina Jordan; 06-06-2010 at 09:51 PM..
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Old 06-07-2010, 06:23 PM   #2
Shaina Jordan
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Everyday Better - My Journey into Crossfit

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

44:38 - assisted rope climb, 65-75-76 thrusters, 35# kb

Completely toasted. Taking a "rest day" tomorrow. I lead an extremely active life hence the quotation marks. My job involves 6-8 hours of heavy labor and I'll likely go rock climbing tomorrow afternoon. No crossfit is rest to me though...trying to tune into my body to really maximize my progress. Ate strict paleo today! Day one down.
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Old 06-08-2010, 06:10 PM   #3
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

Took a rest day today. Climbed a couple easy routes, but I didn't push myself. Ate clean. Day 2 down. I'm excited for the workout tomorrow!
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Old 06-09-2010, 04:58 PM   #4
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Banded pull-ups (green band)
75# front squat

4 rnds. 5 squats. 9 pull ups.

I decided to take my weights down for the next couple of months. I keep reading that it is better to keep the weight as prescribed if possible, but I lift heavy things all day, and I don't want to wear myself out throughout the summer. I'm not worried that I'll lose my strength. I can focus on building strength once work dies down a little. I definitely feel much stronger on pullups than I did when I first started 6 weeks ago. Another paleo day in the bag!
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Old 06-10-2010, 05:43 PM   #5
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

Deadlift 5-5-5-5-5 reps

135/185/205/225/235x1 went back to 95 to work on form. On most of the lifting I've been losing my thoracic positioning. I really need to work on it so I don't get hurt. Another paleo day! Turned down bread with olive oil and garlic and spices last night. That is one of my favorites. I haven't had a hard time sticking with paleo quite yet. This weekend should be fine, but I could definitely go for a beer, and I'm staying strong. I'm also going to take the next 3 days off of crossfit. I have to work tomorrow so that will be the end of my first full 5 day work week of the season. I think this weekend will serve me will. I may go climbing Sunday night, but Saturday will be complete rest, and I'll only climb lightly.
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Old 06-13-2010, 03:08 PM   #6
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

I worked Friday, and I took yesterday completely off. I did minimal walking and ate and drank beer (I know I thought I wasn't going to). I'm just going to continue to work on cleaning up my diet this week. Elizabeth was a killer today.

"Elizabeth"
21-15-9 of:

Clean 135 pounds (#95 for Women)
Ring dips

22:18 - banded ring dips - 95#

Hopefully this will act as a clear benchmark of my progress as I continue with crossfit.
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Old 06-14-2010, 06:01 PM   #7
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

There aren't enough benches at the gym so I did ring push ups instead.

21:23

Ate well today. Glanced through paleo for the athlete. Though I hardly qualify as an endurance athlete, I do spend long active days in the hot sun. I learned some valuable information about diet. I picked up some omega 3 supplements and vitamin e supplements last night. I'm going to start incorporating these into my diet. Still need to stay more hydrated throughout the day.
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Old 06-15-2010, 06:14 PM   #8
Shaina Jordan
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Re: Everyday Better - My Journey into Crossfit

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

used a 16 lb ball due to limited equipment. workout still killed me.

25:24

Pretty happy with my time, and I look forward to getting better. Ate well today. Considering taking tomorrow off, but I probably won't.
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