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Old 08-09-2007, 03:18 PM   #1
James Tudor
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So, yesterday was my first WOD and I'm really excited about crossfit.

I'm 19 and I've been working out on and off for most of my life. I haven't been to the gym in about three months and I'm really out of shape.

I used the Zone Living body fat calculator and ended up with 22% body fat.

I'm 5'11" 240lbs, so my goal is to lose about 40lbs.

Yesterday:
Squats - 135-185-225-225-225-225-225
first time doing squats in two years, so needless to say I'm feeling it today.


Today:
"Nicole"
3 rounds 400m sprints
10-5-5
I really need to work on sprints and my pull ups are pretty embarrassing.

I'm going to use this as a source of accountability, so I'll post my log everyday.
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Old 08-10-2007, 03:31 PM   #2
James Tudor
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8.10.2007

Shoulder Press 135-135-155-135-135
Push Press 135-155-155-165-165
Push Jerk 135-155-155-165-165

I've never really been good at push/jerk lifts, so this like pull ups and sprints is an area I need to work on.

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Old 08-11-2007, 11:51 AM   #3
James Tudor
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8.11.2007

Much needed rest day, my shoulders are dead from yesterday.

mowed the lawn ~2hrs

I'm on an almost purely protein diet, consisting mostly of grilled chicken and eggs. Hopefully this will speed up weight loss without significantly impeding muscle gain.
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Old 08-12-2007, 01:39 PM   #4
James Tudor
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8.12.2007

CFWU x 3

"Grace"
135lbs. 11:28

My lats and shoulders are still really sore from Friday.

I'm curious though, should I have lowered the weight so I could've done it faster or is it better to use the rx'ed weight and take longer?
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Old 08-13-2007, 08:30 AM   #5
James Tudor
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8.13.2007

Today didn't go well...it is becoming abundantly clear that I need to start building a home gym. I work out at the YMCA, it's packed with moms and kids and it's really frustrating to try and get a decent workout, especially one that requires multiple stations.

This workout made me realize how much of a fat I am. I did like 3 pull ups and realized it wasn't going to happen, so I subbed Lat pull downs.

4 rounds:
Lat Pulls 150lbs - 15 reps
Sit ups - 15 reps
Tuck jumps - 15 reps
GH sit ups - 15 reps
Good Mornings - 15 reps

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Old 08-14-2007, 08:42 AM   #6
James Tudor
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8.14.2007

I scaled this down a bit, I've never ran more than 1.5 miles before, so I did:

2.5k - 14:55
1 minute rest
2.5k jog on track untimed.

I think I'm going to start adding a 1 or 1.5 mile run to my workout everyday, it'll help me get in shape faster, which will help out all the other aspects I'm lacking in.
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Old 08-15-2007, 03:23 PM   #7
James Tudor
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8.15.2007

rest day...

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Old 08-16-2007, 01:55 PM   #8
James Tudor
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8.16.2007

"Murph"

Scaled this down a bit:

1 mile run: 9:13
100 pull ups (assisted)
100 push ups
100 squats
broke it all down into sets of 10-10-10
1 mile run: 12:00

I was so dead after this, it was hard to move my arms when I was running the second mile.
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Old 08-17-2007, 05:51 AM   #9
James Tudor
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8.17.2007

"Michael"

I subbed crunches for sit ups when I couldn't do anymore, usually about 25 sit ups and 25 crunches per round.

800m - 4:49
50 sit ups
50 supermans
800m - 5:00
50 sit ups
50 supermans
800m - 6:00
50 sit ups
50 supermans

total time: 25:00ish

I really like this workout, perfect for fat kids...running and sit ups.
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Old 08-18-2007, 08:34 AM   #10
James Tudor
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8.18.2007

"J.T."

Warm up - 400m run

I subbed 35lb dumbbell shoulder press for HSPU
everything else as rx'd.

Post - Rowed 1000m
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