Crossfit for fat guys....for now!

[Keith Dalluhn]

Ok, I been looking at some of the other workout logs and they are amazing. But as a new guy they can look daunting. And as a new guy who is clocking in at over 360 pounds they are even more daunting. So I figured I could try to show how Crossfit can be scaled to someone even as out of shape as me and maybe help others in my situation see that it can work for them. This first one is going to be long because I have 2 months to cover.

I started out by meeting with my trainer on September 9th on a totally unrelated thing. We got to talking and I decided to try it. That was the day I started Paleo eating. It has been tough, but I have found replacements for my worst cravings.

My first workout was mostly just to see what range of motions I had and some preliminary exercises. Showed me around the place and the running track.

9-21
Warm-up: 400M row.
Workout: 5x (2x Squat, 3x Body Row, 4x Good Mornings)

9-23
Warm-up: 400M row
Workout: 10-9-8-7-6-5-4-3-2-1 (15# press, 8# Sumo Deadlift High Pulls)

9/28
Warm-Up: 400M row, 10 Knee Push-ups, 10 squats
Workout: 4x (400M row, 12x 12# wall balls)

10/6
Warm-up: 400M row
Workout: AMRAP 10 minutes (10x Box Step, 10x 15# press, 10x Leg Lifts) Did 8 rounds +1

10/8
Warm-Up: 200M jog, 400M row.
Workout: 21x 16# kettle bell swing, 200M jog/walk, 15x 16# kettle Bell swings, 200M jog/walk, 9x 16# kettle bell swings, 200M jog/walk. Finished in 9:28.

10/12
Warm-up: 500M row, 10x 16# kettle bell swings, 10xBox Steps
Workout: AMRAP 10 minutes (5x 35# press, 10x good mornings) Did 12 rounds +2

10/14
Warm-up: 500M row, 10 squats.
Workout: "Twenty Something" 1x (20x Body Row, 20x Leg Lift, 20x box steps, 20x 12# wall-ball, 20x knee push-ups, 20x crunches, 20x squats, 20x 18# Sumo deadlift high pulls) Finished in 8:58

10/18
Warm-up: 500M row, 10x knee Push-ups, 10x squat
Workout: "On the Minute" (Box Squats, ring push-ups) 13 minutes and 5 extra squats before I collapsed.

10/20
Warm-up: 4x (100M jog, 1 minute rest)
Workout: 30x (12# medicine ball clean, box steps) 20x (12# medicine ball clean, box steps) 10x (12# medicine ball clean, box steps) This one was a real bear. Each clean is like 2 squats, that is 120 squats!

10/25
Warm-up: 200M jog (This was huge for me, 200M no stop, no rest, no walk!) 10x Arm row, 20x good mornings, 20x crunches
Workout: 21x (35# thrusters, 75# deadlift) 15x (35# thrusters, 75# deadlift) 9x (35# thrusters, 75# deadlift)

Ok, there is the start.

Looking back on it from where I started to now kinda shocks me.

[Keith Dalluhn]

10/27 7am
Warmup: 500M row, 20 good mornings, 20 crunches, 30 arm rows.
Workout: 7x ( 7 arm rows, 14 knee push-ups and 21 squats)
TIME: 19m 21s

This one made me sweat a lot.

My trainers are a husband and wife team. It is really cool working with both of them. She focuses on the core and endurance stuff. He focuses on the strength and power stuff.

[Keith Dalluhn]

11/2/10

Warm up was 550m row, and a leg lift TABATA. I scored a 13.

Workout was a 21 15 9 workout
45# Sumo Deadlift High Pulls
35# press

Then I got a dessert of a squat TABATA and scored a 7. I was wore out!

[Samy Natour]

Nice work man! The hardest part is getting into the gym and getting started. Paleo is also hard at first but after a couple of months you'll be over the cravings completely.

[Keith Dalluhn]

11/4

Warmup: 550m row, 10 pushups 25 squats.

Workout:

200m run

20 x (1 body row, 1 ring pull-up)

250m row

20 x (1 body row, 1 ring pull-up)

250m row

The rowing was supposed to be runs, but I blew something in my left knee at around 150m.

Finished in 15:56.

[Keith Dalluhn]

11/15 workout

Warm up: 550m row, 10x pushups, 20x good mornings, 30x box squats.
Workout: Modified "Dirty 30"

30x squats
30x crunches
30x box steps
30x 18# kettle bell swings
30x 45# thrusters
30x jumping jacks

Completed in 13 minutes.


I have also been tracking my progress on stuff.

A month ago my press was a t 60# for a 2 rep max. I don't know what my dead-lift max was, did a WOD with a 75# dead-lift.

Last week I was able to do an 80# 2 rep max press and a #165 3 rep max dead-lift.

I am excited to see the progress. The fact that I am able to do things that I couldn't 2 months ago keeps me motivated.

[Richard Vanmeerbeek]

Very inspiring, and I love how visible your progress is. Keep it up Keith, you'd be surprised by how much you will be able to achieve with time.

[Jay Rhodes]

Welcome aboard!
Agreed with Rich. Stick with it and you'll be amazed.
And if you have any questions along the way don't hesitate to use the other people on the boards as a resource as well.

[Keith Dalluhn]

Warmup: 1000M row, 30x body rows.

Workout: Modified NANCY

200m jog, 45# back squat

5 rounds.

Completed in 19 minutes 30 seconds.

Several high points in this one. First time I have jogged since my knee injury, and it felt pretty good. I was also able to jog all 200m all 5 rounds. For me, that was a HUGE step. 2 months ago I got winded walking 200M. On 10/8 I had a workout where I had to jog 200m 3 times. I was able to jog 100m then walk the other 100. Today was all jogging all the time.

If I could raise my arms I would pat myself on the back!

[Milton Brisson]

Originally Posted by Keith Dalluhn

Warmup: 1000M row, 30x body rows.

Workout: Modified NANCY

200m jog, 45# back squat

5 rounds.

Completed in 19 minutes 30 seconds.

Several high points in this one. First time I have jogged since my knee injury, and it felt pretty good. I was also able to jog all 200m all 5 rounds. For me, that was a HUGE step. 2 months ago I got winded walking 200M. On 10/8 I had a workout where I had to jog 200m 3 times. I was able to jog 100m then walk the other 100. Today was all jogging all the time.

If I could raise my arms I would pat myself on the back!

Dude, this is AWESOME!!! In a month, you have tripled your running distance! Congrats on all of this - keep up the good work!