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Old 05-22-2008, 03:57 PM   #1
Lorne Goggin
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The Chronicles of Lorne

12/14/1973
6' 1

05/08/2008 after 1 week of Crossfit and 10 days of partial Zone Diet decided to start recording progress.

212lbs
body fat = 22%
pull up = 1
pull up / assisted = 10 @ 100lbs assistance
dip = 1
dip / assisted = 10 @ 75lbs assistance
bench press = 170lbs
pushups = 27
handstand push up = 0
military press = 130
500 meter row = 2:29
1000 meter row = 4:39
5k = 32:00 (Timed 04/12/08)
800 meter run = 4:05 (treadmill)
400 meter run = 1:30 (treadmill)

So far I have been scaling in accordance to Brandx and usually just do the puppies work out. This is the first time I have have ever lifted weights.

05/17/08 - 5k = 28:58 (Wow! After only two weeks of crossfit, and scaled wod's at that, i shaved 3 minutes off my 5k. Can't wait to see what another two weeks will bring!)
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Old 05-23-2008, 02:55 PM   #2
Lorne Goggin
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Re: The Chronicles of Lorne

05/20

For time: 21.50 minutes
Row 1000 meters
10 Burpees
Row 750 meters
20 Burpees
Row 500 meters
30 Burpees

05/22

Five rounds of:
Deadlift, 3 reps (70lbs) 1st time trying deadlifts
Handstand push-ups, max reps (assisted reps of 10)

05/23

Five rounds for time of: 18.26 minutes
10 reps 20 lb dumbell swing
10 GHD Sit-ups (to parallel)
10 Back Extensions
10 Knees to Elbows
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Old 05-28-2008, 07:03 PM   #3
Lorne Goggin
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Re: The Chronicles of Lorne

Monday 080526
I rested as I spent 6 hours Saturday and 4 hrs Sunday raking and digging a trench in my back yard. I can hardly move my arms. This should be a crossfit wod. We'll call it Lorne! :-)

Tuesday 080527
Run 1 mile = 8.58 (treadmill)
Two minutes of each:
Row - 25 calories
30 pound Dumbbell thrusters - 15 (20lbs)
20 pound Medicine ball cleans - 18 (12lbs)
Double-unders - 0 (just did single jumps as i can't do doubleunders YET!)
Pull-ups 1 (1 is my max right now but did another 22 w/ 100lbs assistance)

Wednesday 080528
Shoulder Press 3-3-3-3-3 reps

(I don't have a bar to work w/)
3 - 25lbs dumbells
3 - 35lbs
1 - 40lbs
3 - 35lbs
3 - 35lbs
2 - 35lbs (failed on 3)
3 - 35lbs (assistance on last 2)
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Old 05-30-2008, 06:48 PM   #4
Lorne Goggin
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Re: The Chronicles of Lorne

Friday 080530
"CrossFit Total" 1st Attempt

1 round CFWU

Back squat, 1 rep - 135 lbs
Shoulder Press, 1 rep - 45lb dumbells
Deadlift, 1 rep - 190

Just foolin around:
Pull ups 2
Chim ups 2
Pull ups 1
Pull ups 1
Pull ups 1

I can squat more but for some reason over the past few weeks my upper back feels brusied when trying to do squats. Must need to work on my form.
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Old 06-04-2008, 03:47 PM   #5
Lorne Goggin
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Re: The Chronicles of Lorne

Saturday 080531

50 lb Dumbell Thruster, 10 reps
Run 200 meters
50 lb Dumbell Thruster, 8 reps
Run 200 meters
50 lb Dumbell Thruster, 6 reps
Run 200 meters
50 lb Dumbell Thruster, 4 reps
Run 200 meters
50 lb Dumbell Thruster, 2 reps
Run 200 meters

Sunday 080601

25 lb barbell Squat clean, 10 reps
20 GHD Sit-ups
25 lb barbell Squat clean, 8 reps
15 GHD Sit-ups
25 lb barbell Squat clean, 6 reps
10 GHD Sit-ups
25 lb barbell Squat clean, 4 reps
10 GHD Sit-ups

Tuesday 080603
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps
CFWU
Just used the barbell. 1st time w/Hang Power Snatch

Wednesday 080604
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (75lbs assistance)
10 Push-ups
15 Squats

8 rounds (might have only been 7 b/c I lost count)

***In the first round I didnt use any assiatance on the first set of pullups and completed 4 w/o assistance! Yeah.
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Old 06-04-2008, 03:50 PM   #6
Stephen Smith
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Re: The Chronicles of Lorne

Welcome, Lorne! Looks like you're kicking @$$ already.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
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Old 06-12-2008, 10:52 AM   #7
Lorne Goggin
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Re: The Chronicles of Lorne

Thank you Stephen.

Thursday 080605
Back Squat 10-10-10-10-10 reps 135lbs

I hate squats. As mentioned before they hurt my back bone near my neck. Even when using a pad for cushion. Instead of max loads I went for reps.

**Couple Days off to completely recover. I am really tired and feel like I am dragging.**

Monday 080609
"Griff"

For time:
Run 800 meters - 4 min flat
Run 400 meters backwards - 3.20
Run 800 meters - quit
Run 400 meters backwards - quit

Here in NC it was Heat Index of 101 at 7pm. Sorry USAF SSgt Travis L. Griffin. Thank you too you, your family and everyone else who risks their saftey while protecting my freedom. I tried but only completed 1 round800/400 before my partner convinced me to stop. I was really dizzy. Probably from running backwards.

Wednesday 080611
Deadlift 3-3-3-3-3 reps

130-140-140-140 (failed on 3rd)-130

Thursday 080612
Seven rounds for time of: 17min. 15sec
8 One legged squats, alternating - used pole for ballance
10 dips - used the bench as I can only do two or three unassissted
12 Pull-ups - assissted 77, 77, 85, 85, 92, 92, 92
(I did some pull up work yesterday after the deadlifts so i was pretty weak on today's pullups.)
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Old 06-26-2008, 04:50 AM   #8
Lorne Goggin
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Re: The Chronicles of Lorne

Sorry, it's been a while since i posted. Father was in the hospital w/ Pancreatitis and didn't have much time or the resources. So here's what I have been doing...

Friday 080620
Complete as many rounds in 20 minutes as you can of:
20lb dumbell Thruster, 10 reps
10 Pull-ups Assisted 77.5-77.5-85-85-85-85-92.5-92.5

8 rounds

when i use assisted I try to use just enough help that I can barely finish w/ maybe one fail. If I fail more than once I'll drop/add more weight on the next round.

Saturday 080621
For time:
50 Muscle-ups

100 dips
100 pushups

I spread this out over the day as I was completely wasted after 90 pullups yesterday.

Sunday 080622
Rest Day

Sorry didn't rest. Went surfing for two hours.

Monday 080623
Run 5 K

1/2 cfwu
2.2 miles in 21 minutes, walked 1/8 of a mile at the 1.5 mile mark. I am working on changing my diet so i was a little tired/weak before this even began. felt like i was going to pass out.

Tuesday 080624
Snatch 1-1-1-1-1-1-1 reps

cfwu
50lbs x 7 just worked on learning the move

Wednesday 080625
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 8 pound ball, 9 ft target (Reps) 36-32-32
Sumo deadlift high-pull, 50 pounds (Reps) used Smith machine 30-17-15
Box Jump, 16" box (Reps) 28-23-20
Push-press, 70 pounds (Reps) used Natulis equipment 25-20-30
Row (Calories) 13-13-16

total score = 444

Learned I might have been holding back on some rowing and push presses. But once I see the finish line I tend to push harder.

Today will be the first time I played golf since starting crossfit. Can't wait to see the difference! Should be fun since I can hardly move my arms after FGB.
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Old 07-08-2008, 11:08 AM   #9
Lorne Goggin
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Re: The Chronicles of Lorne

Wow, I am a slacker! I have been walking the neighborhood during the evenings trying to get ready for a 15 mile hike thru the Appalachian Trail over the 4th.

Friday 080627
Official CFWU

Monday 080630
Five rounds for max reps of:
Body weight bench press 170 - 180 - 190f - 180 - 180f
Pull-ups 70lbs assistance 10 reps, 55 lbs assistance 8 reps, 7 reps, 5 reps, 5 reps

Tuesday 080701 22lb bar practiced form, ran 1 mile.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Wednesday 080702 - 22lb bar practiced form, walked 2 miles 10% grade.
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Thursday - Sunday
Hiked over 12 miles in Appalachian Trail carrying 40+lb backpack. I am sure CF has helped but I am exhausted. My achilles and calf muscles are killing me.

Monday 080707 Rest
Swam for a few min in ocean.

Tuesday 080708
"Angie"
I am considering entering an interoffice work out competition that starts tomorrow. If I do that it means no CF for 5 days. If I choose to do so I'll post the work out here. Otherwise I'll complete Angie tonight. The competition has 21 steps and the first to complete all steps wins. The idea of the comp was to help people add flavor to their mundane workouts. Ummm, sound familar. They were planning on this event lasting for 2 - 3 weeks. I expect that, with putting out less effort than I do w/ most WOD's, I can finish in 5 - 7 days.
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Old 07-11-2008, 07:54 AM   #10
Lorne Goggin
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Re: The Chronicles of Lorne

Wednesday 080709
I decided to complete the interoffice competetion. I am really glad I did as there were two other people trying to complete it first. I found that I could push my self a little harder running than I previously thought. Below are the 21 stages. The idea was each day for 3 - 4 weeks you could complete one of the stages as your work out. The first one through all 21 stages wins. I decided to finish all 21 stages in 3 days.

080709
morning
Stage 1 - Time trial 1 mile ontreadmill - 9 min
Stage 2 - Time trial 3 miles onelliptical - (subbed 5 miles bike 22min)
Stage 3 - Time trial 1000 meters onrower (4.27 min)
Stage 4 - Time trial 10 flights onstepper (3.22 min)
evening
Stage 5 - Campus walk / run 3 lapsaround sidewalk 1.5 miles (15 min)
Stage 6 - 50push-ups
Stage 7 - 50pull-ups
Stage 8 - 50dips
Stage 9 - 50 bosu squats

080710
morning
Stage 10 - Treadmill distance in 10mins (1.18 miles)
Stage 11 - Elliptical distance in 10mins (.8 miles)
Stage 12 - Biking distance in 10mins (2.5 miles)
Stage 13 - Stair stepper flights in 10 mins (18)
Stage 14 - 50 dips and 50pull-ups
evening
Stage 15 - Stair stepper 10 flights,bike 2 miles and 25 bosu squats
Stage 16 - Treadmill 1 mile, 1 mileelliptical and 25 push-ups

080711
morning
Stage 17 - Campus walk / run 3 lapsaround sidewalk 20 min
Stage 18 - Time Trial 1 mile onTreadmill - 9.58 min
Stage 19 - Time Trial 3 miles elliptical machine - (subbed 5 mls bk 19.56min)
Stage 20 - Time Trial 1000 meters on rower - 4.24 min
Stage 21 - Time trial 10 flights onstepper 1.15 12 flights.

I am planning on taking the entire weekend off. I am exhausted.
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