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Old 11-25-2008, 09:37 AM   #1
Dom Fruci
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My CF Workout LOG!

Well here is my first post to keep up with my crossfit workouts. I started crossfit about 1 month ago when i found out about it and wanted to get comfortable with it before i started a work out log. Since doing CF i have lost close to 15 lbs. I will be sticking to CF religiously to obtain a very high extended score on the APFT in my career.

BIO for 25 NOV. 2008-- Every month i will post results.

Male, 20
5'10"
192.5 lbs

note to reader: i am getting knee surgery DEC 19th so i will modify any cardio workouts on the WOD and crossfitendurance.com with row or eliptical. (pretty much any low pact machine i can find).
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Old 11-25-2008, 12:01 PM   #2
Dom Fruci
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Re: My CF Workout LOG!

25 NOV 2008

WOD- 5 rounds for time
-95lbs bent arm snatch
-run 400 meters
-time- 18 minutes


-4 minutes of situps straight
-10 minutes on bike
-10 minutes on eliptical
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Old 11-25-2008, 09:05 PM   #3
Dom Fruci
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Re: My CF Workout LOG!

ok it is around 23:30 and i just looked at tommorows workout....tonight will probably be one of those nights were i am going to have some trouble sleeping because of tommorows WOD. see ya guys tommorow!!
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Old 11-26-2008, 10:04 AM   #4
Dom Fruci
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Re: My CF Workout LOG!

26 NOV. 2008

5 rounds of

--400 meter run- (supplemented 2 min on eliptical as fast as i could go because im getting knee surgery 19 DEC 2008)
--30 situps
-- 185 lbs dead lift, 15 reps


ok so i was going to do more cardio and probably biceps, but i have been feeling real dizzy lately and getting head aches when i do CF. I asked the trainer about this and she said that with doing CF the best thing you can do is eat before doing it because of how intense the workout are? can anyone give me advice if you have it. Thanks.. oh and i properly hydrate before working out i just do not like consuming food before.

Thanks
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Old 11-27-2008, 09:46 AM   #5
Dom Fruci
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Re: My CF Workout LOG!

27 NOV. 2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings


i did...

- 8 reps of 45 lbs free weight swing
- 8 pullups
- 8 dips
- 15 regular pushups

i completed 6 rounds just a couple minutes over 20

- 20 minutes on the bike


Have a happy turkey day everyone!!!
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Old 11-28-2008, 07:22 AM   #6
Dom Fruci
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Re: My CF Workout LOG!

28 NOV. 2008

REST DAY!

eventhough i did CF yesterday i still feel like i cheated having 2 helpings of thanksgiving dinner. i think im going to go to the gym and do biceps and get on the bike for about 45 to an hour depending on how i feel. i will post my workout after the gym. Well going to make myself some coffee and start my day already!!!
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Old 11-28-2008, 09:59 AM   #7
Dom Fruci
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Re: My CF Workout LOG!

28 NOV. 2008

alright well i just got back from the gym. i decided to do 5 or 6 exercises on biceps alone. i dont feel like going into detail and writing about it because frankly i don't think anyone would really care. anyways, i did 3 sets of 10 in the 5 or 6 exercises and then went on the bike for 40 min with some sweats on. i dont know what it is, but i feel some much more productive when i am done with cardio and i am sweating my *** off.. well yea so thats what i did on my rest day.

one other thing. i have been doing CF for about a month now and everytime i look at people doing the conventional weightlifting i can't help but laugh. i mean thats what i was doing before, but now i just feel so much better when i workout and more productive. CF is def. a lifestyle change for the better.

lata


ps. everyone needs to get 100 % Whey chocolate protein and mix it with some fat free milk...to die for b*tches

Last edited by Dom Fruci : 11-28-2008 at 10:01 AM. Reason: forgot something
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Old 11-29-2008, 01:46 PM   #8
Dom Fruci
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Re: My CF Workout LOG!

RESTDAY!!!!!!



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Old 11-30-2008, 11:53 AM   #9
Dom Fruci
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Re: My CF Workout LOG!

i am very aggravated because i really wanted to do todays WOD, but i am almost positive i have my APFT wed. so i did stretching today. If its next week i will do today WOD tommorow. So in other words i had another *****ing rest day because i am unaware when my test is....
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Old 12-01-2008, 06:54 AM   #10
Dom Fruci
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Re: My CF Workout LOG!

my APFT is this WED. so i will be doing stretching until then. Will be resuming WOD and other lifting after. I will post my score on the APFT and the WOD i do after the test. So until then keep it real
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