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Old 02-25-2007, 07:45 PM   #1
Terry McCormack
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This is going to serve as my workout log for this summer as I train for the 4 to 5 sprint and half day adventure races I'm planning on participating in as well as few triathlons and racing a motorcycle in the Vegas to Reno 500.

I found crossfit on a motorcyling site (www.advrider.com) and decided that I would give it a try. I need a workout program that is interesting, builds strength and endurance for motorcycle and adventure racing. In previous years I would find a race that I was interested in and train for it specifically and intensely but completly fall apart after that race. What I am hoping for now is a more rounded training program that makes sense for a large variety of activities including skiing, snowboarding, desert racing, hare scrambles, mountain biking, adventure racing and triathlons.

When I started doing crossfit late December '06 things were not looking great. Since about age 25 and the advent of a sedintary job, marriage and kids I have crept up in weight from an extremely lean 165 to a peak weight of (gulp) 240. The last few years have been exclusively 200+ and mostly 220+. I've been fairly active at that size, but to accomplish my goals I'm going to need to control my weight. Exercise alone will not be enough to accomplish this so diet and nutrition will be brought into this log soon.

In the 8 weeks or so that I have been doing crossfit I've seen an increase in stregth as well as increased muscular build. I find the muscle to be a bit of a mixed bag, as my goals don't lend themselves to being a 220LBS muscular frame. I figure I will deal with that when and if the time comes because in the meantime it's better than being a 240LBS fat frame :-)

Thanks for reading this far, and if you have any comments feel free to post them.

Weight on my home scale 235. It's been fluctuating this week from 232 to 235.




(Message edited by terry.mc on February 25, 2007)
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Old 02-25-2007, 07:48 PM   #2
Terry McCormack
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2.17.07

This is my first crossfit total since starting in late Dec. (I skipped the last one) I probably could have run higher with Squat and Press by a few pounds.

Squat
115 x 5
135 x 3
205 x 3 1 good 2 so so.

Press
95 x 3
105 x 2

Deadlift
135 x 5
205 x 3
255 x 2
305 x 1

615 total.

2.18.07

Three rounds for time of:
Run 800 meters
Rest 2 minutes

4:20
4:20
4:3x

2.19.07

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.


Bah...

10 Pullups (half jumping half nagatives)
20 pushups (half regular half on knees)
30 situps (all broken)
40 squats (all broken)

5:59
5:54
6:09
6:30
6:22

Looks like I got my pace right but I still need lots of work on strength.

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Old 02-25-2007, 07:52 PM   #3
Terry McCormack
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2.22.07

CFWU x 3 (- dips)

deadlift
205
205
225
245
255
265
275 (sucks. max of CFT was 305 comfortable)

subbed push press for HSPU and PU were +100 from gravitron

didn't time, many sets broken.

ran .5 miles

2.23.07


Missed that this was overhead squat. all squats are standard in a rack. I'm having some problems getting comfortable with max effort lifts. Hopefully as I get more used to lifting again it will get better.

CFWU x 3
push press X 15

135 x 5
205 x1
225 x1
255 x1
265 x1
265 x1
225 x1
225 x1
135 x5

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Old 02-25-2007, 07:57 PM   #4
Terry McCormack
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2.25.07

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

6 rounds of Cindy, but I misread and did 20 squats. Jumping pullups.

Also ran up 47 flights of stairs this AM, so I could have used the rest on the squats...


Running stairs hammered the hell out of my lungs and brought nausia right to the tips of my lips. It seemed impossible to control heartrate, other than having it right at max. It was a common complaint of the participants.

(Message edited by terry.mc on February 25, 2007)
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Old 02-26-2007, 06:58 PM   #5
Terry McCormack
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2.26.07

ouch. lungs still shot from yesterday.

25 minutes, lots of waiting for gravitron.

CFWU x 3 (- pullups/dips)

45 LBS 15 reps
85 LBS 10 reps, 65 LBS 11 reps
42 pullups
65 LBS 15 reps
30 pullups
65 LBS 9 reps
18 pullups

ran .5 mile

gravitron 100 LBS assist on pullups, all sets broken.

overhead squat was causing balance problems, rolling onto balls of feet any have ideas how to avoid this?

(Message edited by terry.mc on February 26, 2007)
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Old 02-27-2007, 07:32 PM   #6
Terry McCormack
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CFWU X 3

10 100 meter sprints.

19.5 fastest run
27 seconds slowest run

The track is an indoor track .10 miles long and we pretty full tonight. I ran 1.5 straights and 1 full short leg (hopefully right about 100 meters)

My fasterst lap was the my 11th lap. Overall felt good today, but I was drooling by the last lap.

(Message edited by terry.mc on February 27, 2007)
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Old 03-01-2007, 06:18 PM   #7
Terry McCormack
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back squat 3x3x3x3x3x3x3

CFWU X 3

135 X 3
205 X 3
225 X 3
255 X 3
275 X 3
205 X 3
135 X 3

10 more pullups.

Dropped the assist by another notch on the gravitron for pullups and dips (+96 LBS)

Squats could have gone a bit higher, but I think that my form is not as great at higher weight so I think I will work that before going heavier.
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Old 03-02-2007, 07:51 PM   #8
Terry McCormack
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aggressive downhill skiing today.

Total time on the hill ~ 4 hours.

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Old 03-04-2007, 08:23 PM   #9
Terry McCormack
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Saturday

CFWU x 3

~20 minutes.

400M run
45 LBS Bench x 30
400M run
95 LBS Bench x 30
400M run
95 LBS Bench x 30

+100 situps
95 LBS sets all broken.



Sunday
aggressive snowboarding ~6 hours on the hill.
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Old 03-05-2007, 07:01 PM   #10
Terry McCormack
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5K
4 laps around the block = more than 5K less than 4 miles

36.23

HR recovery was pretty quick during the run, I could drop from 85%+ to 67% within 100 yards or so.

Running sucks, but I was happy I could go pretty long without much suffering.
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