Hey if you’re getting the results you want then more power to ya, if it takes 30 minutes or 2 hours.
Day 8:
Unnammed CF
Pack
Five rounds for time of:
35 pound dumbbell, walking lunge, 10 alternating steps
35 pound dumbbell, swing, 15 reps
9:15
This looks easy on paper… it sucks hog… but another example of how a CF workout can take under 10 mins…
"Most of us are just average guys who want to train hard and, well, not look average. We’re not elite athletes or competitive bodybuilders with our hearts set on the Sandow.
But we can take a little from every discipline and use that knowledge to make us better: bigger, leaner, stronger, healthier, whatever your goal."
- Shugart, C. (2008). My 8 “Ah-Ha!” Moments. Retrieved December 18, 2008, from Testosterone Nation
Web site: My 8 "Ah-Ha!" Moments
“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.”
- Crossfit Website
After reading this article today, I find myself reassured. I consider myself a training nobody, a fat guy from Taxachusetts working my ass off to get fit with just over a year of total gym experience. I read articles when I can and I take each with a grain of salt. “[Chris’] 8 ‘Ah-Ha!’ moments” really spoke to me. I’ve been pushing these ideas and trying to live by them since I’ve been training. Diet is first, if your diet consists of Lean Protein, Protein Powder, Vegetables, Taco Bell, Wendy’s, and Bud Light, you’re doing it wrong. If you go to the gym and you leave after an hour of half-assed training, you’ll go nowhere. If you’re stalling out, change up your routine, because routines are the ruts in our progress. I’ve made this knowledge accomplishment with a year full of trial and error.
It’s great that what I’ve been thinking, and what I’ve been preaching, to friends and family, is somewhat accurate.
Now, in terms of Crossfit and their goal. I think it’s funny they get such a bad wrap. The majority of people who hate on Crossfit say something about how there is no specific training, it’s all over the map; yet, for those of us that aren’t competing in a specific area, isn’t that the best thing?
Why specialize in running, power lifting, etc… unless you are going to compete in that arena.
I don’t think Crossfit is the answer for everyone; however, if you have your diet right, why not try a program thats always changing, forces you to bust your ass for the entirety of the workout, and is based on the idea that were not all training to be the top athlete in a given sport.
It makes sense to me, but what do I know, I’m just another fat guy from the bitterly cold North East.
Couldn’t agree more with your post, I don’t know why CF gets such a bad wrap? Sure it’s not for body builders but they don’t claim to be. I don’t get why all areas of training aren’t accepted, we all want the same thing, we want our bodies to be the way WE want them. Folks should approach training with an open mind and try to learn something from every type training.
Keep up the good work and don’t let anyone tell you how to form your goals.
Day 9:
Squats and Muscle Ups
Pack
For time:
75 squats
2 muscle-ups
60 squats
4 muscle-ups
45 squats
6 muscle-ups
30 squats
8 muscle-ups
15 squats
10 muscle-ups
*** If you do not have rings use a 4/1 pull ups and dips/muscle up substitution
36:06 and I’m ****ing beat.
I did 4 Jumping Pullups and 4 Dips for every 1 Muscle Up RX’d and I did them in rounds so at the end I had to do 10 Rounds of 4 of each…
225 Squats…
120 Jumping Pullups…
120 Jumping Dips…
Eff my life I’m sore.
Day 10:
Unnamed
Pack
Complete as many rounds in twenty minutes as you can of:
15 Jumping Pull-ups
15 Push-ups
15 Back Extensions
15 Sit-ups
6 Rounds, 15 JPU, 15 Pu, 8 Back Ext
My shoulders are toast 
Measurements:
Right Thigh 24.5
Left Thigh 24.5
Chest 41.5
Upper Abs 36.5
Belly/Love Handles 37.5
Shoulders 47.5
Right Upper Arm 14.5
Left Upper Arm 14.5
Neck 16
Weight: 221.8
Week 3 Photos -
[photo]19572[/photo][photo]19573[/photo][photo]19574[/photo]
Everyone I’ve talked to said “You don’t lose all that much weight on the Zone, you may see a big dip at first, but eventually you’ll maintain weight but lean out.” I’ve gained a pound (Big whoop) but I lost some more inches, I guess they were right.
Day 11:
Clean and Jerk
1-1-1-1-1-1-1 Reps
95-115-125-135-145-155-165
and then
?Annie?
Pack Scaled
35-25-20-15 and 10 rep rounds of:
Tuck Jumps
Sit-ups
6:56:56
Excellent
Figured I?d do double today since this week will be kind of crazy with travelling.
Looking great man, excellent progress.
Oh yea, come Jan. 1, I’m coming after you this time!
I welcome the challenge… too bad I’m going to have to put you to shame
Day 12:
“Nasty Girls”
Pack/Puppy Scaling
3 rounds for time of:
50 Squats
10 Jumping Pullups
10 Dips
95# Hang power cleans, 10 reps
12:01:59
Day 13:
Missed a lot… beat myself up today.
3 Rounds for Time:
24? Box jump, 50 reps*
185 pound Deadlift, 21 reps
15 Pull-ups**
*Last set was high tuck jumps as I was told I was breaking the bench I was using for “box jumps”, whatever.
**Last set was Jumping Pullups with negatives because I can’t do Pullups to save my life.
28:06
Jumping Rope
10 Mins
Treadmill Jog
8 Mins
Chinups for Failfun
1x4
1x2
1x3
1x1
EZBar curls
5@90
3@110
2@110
1@110
Pretty random, but I wanted to exhaust myself.
I honestly have to admit I can’t wait for work to start back up so that I can get back into the daily groove, being at my parent’s means I can’t lift, just treadmill (read: worthless) and all this holiday eating has made me really work to keep in “the zone” I’m glad I got on the diet and learned the portioning pretty well when I did, it did make life easier… but the one downside to the zone is I’m never hungry, yet I’m supposed to stuff my face about every 3hours… difficult to remember.
2009 is right around the corner and I have some good goals in mind.
Measurements:
Right Thigh 24.25
Left Thigh 24.25
Chest 41.25
Upper Abs 36
Belly/Love Handles 37.5
Shoulders 47.5
Right Upper Arm 14.5
Left Upper Arm 14.5
Neck 16
Weight: 222
Well, I didn’t lose, and I didn’t really gain all that much (0.2lbs) I’ll allow it conisdering the last time I hit the gym was 5 days ago…
Tomorrow I’ll be combining days again, tuesday will be 1 routine, and then I’m back to my parent’s for new years, they have a treadmill and I’ve held out on two CF workouts that are running so that I can just perform them there…
I’m slimming down still, maintaining weight, stay tuned!
You only gained .2lbs, nice! I’m afraid of the scale right now. Wifes family stayed with us for the week and we ate like crazy.
Tomorrow I’ll update my log with current stats and start the dieting again. It’s on!
[quote]dday wrote:
You only gained .2lbs, nice! I’m afraid of the scale right now. Wifes family stayed with us for the week and we ate like crazy.
Tomorrow I’ll update my log with current stats and start the dieting again. It’s on! :)[/quote]
Yea and when I weighed in today, my weight was 220.4 lol annnyway
Day 14:
Deadlifts and Burpees
Pack
Five rounds for time of:
135 pound Deadlift, 5 reps
10 Burpees
7:00:75 – I am truly impressed… maybe next time up the deadlift weight
Split Jerks
1-1-1-1-1-1-1
105-125-135-155-165-175F-175F
Fail
Then add lots of work for ****s and giggles
Push Press
3x 1 @ 135
1x 5 @ 135
Military Press
3x 5 @ 95
2x 10 @ Bar
One Arm Bench
1x 10 @ Bar (Each arm)
Close Grip Bench
1x 10 @ Bar
2x 10 @ 95
Chinups
3x 4 @ BW
Preacher Curls
1x 10 @ 60
1x 5 @ 80
Ez Bar Curls
1 @ 110
5 @ 100
7 @ 90
annnnd I was spent…
Ok lets put everything I’ve done but forgot to post up:
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
12 Tuck Sit Pull-ups
12 Hip Extensions
5 Rounds, 100M
“Filthy Fifty”
Pack Scaled
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
22:58:56
Today:
“Cindy”
Pack Scaled
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
18 Rounds, 3 Pullups, 6 Pushups, 2 Squats
I’ll weigh in and measure tomorrow…
thank god for this spread sheet.
It has begun!
“Eva”
Pack Scaled + Mod
Five rounds for time of:
Run 400 meters
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups
Odd Rounds Jumping pullups
Even Rounds Beginner Pullups
50:40:00
**** my life this was difficult… I was totally gassed today, no idea why… workout called for 800m runs but I would’ve been dead and close to 15-20 mins longer if I did…
Measurements:
Right Thigh 24
Left Thigh 24
Chest 41
Upper Abs 36
Belly/Love Handles 36.75
Shoulders 46.5
Right Upper Arm 14.5
Left Upper Arm 14.5
Neck 15.75
Weight: 219.2
Back Squat
5-5-5-5-5 Reps
135-185-225-235-245
Made a great Zone dinner:
Eggplant Chicken Casserole
1 Tbsp Olive Oil
2 Cups Onion
3 Cups Eggplant
1 Tomato
4 oz Chicken Breast
4 oz Shredded Cheese
1 Tbsp Corn Meal
1 Tbsp Breadcrumbs
3/4 Cup Tomato Sauce
Preheat oven to 350 degrees. Add 2 teaspoons of EVOO to sautee pan, add onions and sautee for 5-10 mins until translucent. Add Chicken, Eggplant, Tomato, and Corn meal and sautee an additional 5-10 mins. Place tomato sauce in the bottom of a 9" glass pie dish. Place Eggplant mixture into pie plate, cover with shredded cheese, sprinkle bread crumbs over top, drizzle with remaining olive oil. Bake at 350 for 10 mins, Broil on Hi for 3-5 mins until top browns a bit and turns crispy.
Makes 2 servings… and its fucking delicious.
Been slacking on water consumption, which is odd for me. Generally, I drink between 3 and 5 liters of water a day. This past few weeks its been down to around 1-2 max 
Well I’m gonna make sure I get this back to the 1 Gallon-ish mark today.
Shits and Giggles Weigh-in: 217.4
“Angie”
Pack Scaled
50 Pullups
50 Pushups
50 Situps
50 Squats
12:10:50
Hell fucking yes… seeing as the Pullups and Situps took me the longest, I’d say as I progress I’ll be ripping through this next go at it…