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Old 07-15-2007, 08:22 AM   #1
Douglas Schmale
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I've spent the last three month in not the same place or country for longer than a few weeks and didn't locate crossfit until halfway through. Then I took convincing. I've been dedicate to weights for so long that I didn't workout much without them. I ate what I wanted and drank a lot nearly every day. I lost 15 pounds of muscle and put on some fat, seriously.

Now I'm starting back and I'm not following the WODs but using the girls to recover. I'm convinced that this way of working out will have me back in peak form in no time.

I'm doing 30n-1off-2on-1off and trying to progressively improve on everything time. I know that crossfit stresses infinite variety but that doesn't work for me right now. Most of my gains in the first few weeks will be relearning my body to exercise and conditioning myself for the work to come.

I need to set benchmarks and keep improving for motivations sake. Being out of shape is painfully depressing for me. I'm convinced that crossfit is the way to go for recovery and once recovered, for absolute fitness.

Old PRs:
DL- 405lbs
Back Squat- 305lbs
Front Squat- 100kg
Clean- 90kg
Jerk from rack- 80kg
C+J- 80kg
Press- 135lbsx4
Bench- 205lbs
Pwr Clean- 185lbs
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Old 07-15-2007, 08:46 AM   #2
Douglas Schmale
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I'll be doing Fran, Cindy and Diane every week for the next month. I'll be spending one day a week on OHS and L-sit practice before an hour long yoga class. The other day will be pushing my times down in the mile, 1000m row and some light swimming as a cool down. I'll readjust everything in a months time.

THIS WEEK I tested maxes and did a little work otherwise.

Monday- BW 154lbs
Pull-ups x 10 (down 4), Kipping x 15, HSPU x 8 (down 2), Press MAX 125lbs (pathetic), Dips x 13 full ROM (also pathetic)

Tuesday-
Back Squat MAX 245lbs (more on this later), Bench MAX 185lbs, too cramped to continue.
*NOTE* I just joined with a health club and they set me up with a personal trainer for a free session. I didn't care either way but it was a free spot for my maxes. She said "I'm not comfortable w/ you squating w/o a belt" (this is after leading me to the smith machine to test my max!). I listened to her through the warmup and before I got to squating with 155lbs I was cramped up! I couldn't squat for sh-- and everything was ruined after that. So... Note to self: even free personal training sucks the ugly parts.

Wednesday-
trying to recover my abused legs from that fool.

Thursday-
Hang pwr Clean (135x2) x5, Lots of active rest and stretching.
The bars have no knurling at this s-hole so it actually slipped out my hands like a bar of soap and busted up my knees pretty bad one set. (I like this place less and less)

Friday-
DIANE as rx'd 32:55
I just made a point to get through it. This is my first real workout in three months and I didn't want to kill myself. It's funny that this WOD comes up a few days later. It's less funny that my time's so bad. =o (

Saturday-
Flew from orlando to NC and drove back. 15 hours of sitting didn't help my back any.

Sunday-
Skipping Yoga for sleep.

Impressions after week one:
I'm really out of shape. 15lbs of muscle means a lot apparently. Crossfit WODs rock the house. My gym blows (but it's cheap). I'm EXCITED! Next week is Fran, Cindy and a sub 25min Diane (that's my goal at least). I'll DL 365lbs in the next few weeks with a few more dianes under my belt!}
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Old 07-16-2007, 03:24 PM   #3
Douglas Schmale
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July 17, 2007:

Went Shopping! Found a 300# bb set and bench for $100.00 and threw those out back. That makes $15 for the paralettes, "rings" and pull-up apparatus and $100.00 for 300#s and a bench. I found that I can do back extensions in the preacher curl and leg press portion which is something you other little guys and gals should consider. With the jumpropes and adjustable dbs (they can adjust to "1.5 pood")I had from high school I've got $115 in a complete entry level crossfit facility (minus squat rack)! I'll be picking up some more 45s and a sledge hammer and tire and for under $200.00 I'll be set for a LONG time. I'll put up a picture of it all shortly (it's very pretty). It'd make a nice avatar (I wouldn't).

Anyway, I did fran today after loading all that stuff in and out of my truck.

Fran: 17:00 flat

note: I almost died a few times. My tree/rope/bar pullup complex is killing my time here but I don't think it would be much better either way. Thrusters kill me. Targeting sub 12:00 by September. Thanks for looking.
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Old 07-19-2007, 02:12 PM   #4
Douglas Schmale
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July 17 2007 (the other 17 is the 16th),

WOD hang squat cleans 7x1
135/155/165/185/195(f)/195(f)/195(f)/190(f)/185
pwr hang cleans:
155x2x2

Failed 195# thrice and 190# once, all four times I was able to sit under the bar but got pinned half way up the squat. If I had gone to 190# first I think that I could have gotten it. I haven't lifted in a long time and definitely need to get my fs up. Lifting in the Florida afternoon sunshine on grass doesn't help either. (after walking the ten miles home uphill in a blizzard with no shoes). Feels good to lift again though.

July 18 2007,

CFWUx2
weighted pull-ups:
35x2-45-50-55(f)-55(f)-50-45-45-35x2

Done w/ dumbbells in feet, could get more w/ dipping belt. Failures were a stretch of the chin over the bar and not a proper pull over the bar.

Didn't feel worked out so I finished w/ bodyweight cable rows and 1/2 bodyweight Arnold presses (split into dbs) circuit of 5 rounds of 5 reps.

Oh yeah, decided to give up on modifying Crossfit. Every time I contemplate working something, a very close variation comes up on the WOD. So here I am, diving right in.

RESTING July 19 2007
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Old 07-24-2007, 03:30 PM   #5
Douglas Schmale
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July 20 2007

Cindy: 14 rounds

didn't have it in me to push 20 rounds after giving 100% for 20 minutes. This was my third cindy and has gone up from 8 to 10 and now 14 rounds. Shooting for 16 next time!
-----

July 21 2007

very little motivation and less to eat today;

cfwux2
front squat (full ROM)

45x10x2,
95x5, 115x5, 135x5, 155x5, 165x5,
175x3, 180x3,
185 single, 190 single, 195 single, 205 (f),
155x5
(3x5, 2x3, 4 singles, 1x5= 30 good reps)

light good mornings mixed w/ stretching:

115x5, 135x5x5

195 kept pinning me on the bottom of the hang squat clean singles, I should get them now. Got motivated too late for a good max and and far to late for 5x5. I pushed myself pretty good throughout though.
-------

July 22 2007

Drank too much, ate too much, out 'til 6;00am slept most of the day away. I'll be recovering from this for a week. Getting back from Miami at midnight Sunday/Monday and have to be up at 5:45. It's been a while though and I now remember why it's been so long.
RESTING
--------

July 23 2007
RESTING
------

July 24 2007

Skipped Helen because I'm a weeny and hate running. Poor hip flexibility causes me to pull my quadriceps when sprinting. Did a 20 minute mixer to smoke myself instead.

cfwu x3 (sub push for pull)

95lb OHS x10
21-15-9: 45# db swings and pullups
+ 18 swings after last set of pullups
95lb thrusters x10

Compared to Helen, I ended up w/ same # swings, 9 more pullups and a striking sensation of nausea and weakness. Good stuff. Helen would kill me right now, I'm out of shape! (I think I mentioned that once before)
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Old 07-26-2007, 01:38 PM   #6
Douglas Schmale
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July 25, 2007

Did a light warm-up mostly for the shoulders and legs then did...

power clean into position; push jerks for (x) reps:

WU: 95x5, 105x3, 115x3, 125x3, 130x3
WORK: 135x3, 140x3, 145x3, 150x3, 155x2, (decreased rest intervals)155x1, 145x2, SMOKED!
Coach said 3, 3, 3, 3, 3, 3, 3; this left 4 reps of 21 total, sooooo.....

power hang clean to push jerk (combo):
135x3, 155x1

I work out side and it was 95 degrees for this one! Finished with some L-sit work... pretty tired, subbing out the 5k run tomorrow for GI Jane!
---------

July 26, 2007

No warm-up; 90+ degrees

GI JANE (100 burpee pull ups):

95 reps in 19:35

I did not finish. I had to stop for fear of death and regurgitation. Psychological maybe. I did these in the grass and afterwards my throat and eyes were swollen from it. That part wasn't psychological. I need to work something out so I can do this stuff in the AC and out of the grass.
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Old 07-29-2007, 02:45 PM   #7
Douglas Schmale
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July 27, 2007
RESTING

------------
July 28
Starting with the "learn new sports" philosophy today. I can't dance so my wife and I went to an hour long salsa class. Supposed to do Linda today but haven't the equipment to approximate it. After the salsa class, I didn't have the energy either BUT... Worked up to 315 in the deadlift. at the condition of the bars at the gym, I did Diane after some cursing and debating.

Diane (fractured into 7 Dl+7hspu, 7+7, 7+7, 5+5, 5+5, 5+5, 3+3, 6+6):

14:53
------------
July 29,

Couldn't get more than a few L pullups so i did 20 minutes of nonstop core and back smoking: 50 pullups, 50 STEEP decline situps, 50 25# pullovers, 50 100# cable rows.
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Old 08-03-2007, 11:09 PM   #8
Douglas Schmale
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Join Date: May 2007
Location: Orlando  FL
Posts: 191
July 30

Abs in pain, need more of those situps! Did very little today. I'm recovering. Did lots of pullups and squats to warm-up
BB mil press:
95x5x3 (more warm-up)

quick low back metcon:
10 burpees
15 back extensions
five rounds in ten or so minutes
--------
July 31, REST
--------
August 1,
Very bad mood today, no exercise. "resting"
--------
August 2,
Starting a variation of the "russian" bench program (just going to 6x6) Using my bodyweight. I want to get good with my bodyweight everywhere so I can have an honest go at Linda. The dead lifts and cleans are cake but the bodyweight bench isn't happening. I don't want to scale it (I don't have the equipment now anyways).

BB bench:
155lbs 6x2 w/ minute rest

Fractured Fran (7s, 5s, 9/3s): 10 minutes
--------
August 3,

Abs still hurt from the decline/full ROM ridiculous sit-ups!

155lb hang squat clean and push jerk:
10 reps, 1 rep per minute (on the minute)

I did much better on the jerks (no press out) when I focused on dipping straight down and not inclining my torso at all.
+
21-15-9
55lb db swings
pull-ups
push-ups
10:45

I like this whole workout! Working with my bodyweight for a few weeks. My metcon is terrible. These swings are devastating. I can straight set them no problem but my hams burn and I'm hyperventilating by the time that I'm done.
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Old 08-08-2007, 04:34 AM   #9
Douglas Schmale
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August 4,

bench press 155lbs (BW) 6sets of 3reps

some pullups, it's hot...
-------------
August 5, 2007
RESTING
-------------
August 6,

Bench press 155lbs 6sets of 2reps

Elizabeth
some power cleans, some full cleans, some hang
ring dips 21-15-9
17:45 minutes
--------------
August 7,

Diane
didn't have a watch or clock but did it and straight setted (nearly) the 21 deads. Felt very good and went very fast.
Did a few weighted pullups and some cable rows and bounced feeling pretty good. No time to record however, under 10 minutes next time out!
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Old 08-13-2007, 06:12 PM   #10
Douglas Schmale
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Join Date: May 2007
Location: Orlando  FL
Posts: 191
August 8, 2007

Bench Press 155x4x6

don't remember what else I did today, the bench is the important part.
----------
August 9, 2007: RESTING
------------
Aug 10, 2007:

Warmup w/ a quick circuit of 30 pullups (20 straight) 30 dips (15 straight) 30 pushups, 30 squats… too much warmup, triceps are already smoked. Already a bit fatigued.

Overhead press: 95x5, 105x1, 115x1, 120x1, 125, 130, 135 (failed at parallel arms up)
Push press/jerk: 135x3x4, 155x3
Bench: 155x2x6

Ran a mile in 10 minutes on the treadmill @ 2 degree incline. Need more warmup for running, held 7 min pace for .25+ miles and legs started cramping. Did about 15 minutes total running in intervals. Kept 6min pace 1min
-------------
Aug 11: RESTING
-------------
8/12/07

box squats: 225x20 (20 rep squats on box w/ hams parallel to ground, not hip-knee line)
dead lift: 225x3, 245, 275, 295, 305, 315
hang power cleans: 135x5
bench press: 155x5x6
pull ups: 10, 35x4, 45x2
-------------
8/13/07

Grace: (Pc+pj: 135x30) in 9:25 minutes
Pulls ups: 5, 25x5, 45x2x6
Cubans (intermixed w/ pull up rest times): 25x10, 35x5>30x5>25x5>20x5
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