Blazin's CF Log

Pack Scaled

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

9 Rounds in 20 Mins even…

10 Mins Jumping Rope

Fuck my life :slight_smile:

Damn man that CF is some crazy shit. Keep killing it, you’ll be ready for summer in no time.
I still want to try it, I’m going to wait until my weight loss stalls.

Measurements:
TBA

Weight: 214.8 – Oh ok I thought I was stagnant, guess my body finally got the memo.

Ah yes, 214 I remember that, I miss it. Good work man! Where are you going to stop?

[quote]dday wrote:
Ah yes, 214 I remember that, I miss it. Good work man! Where are you going to stop?[/quote]

I’m going to stop when I don’t have tits or 200, which ever comes first.

In reality my scale measure 6-8lbs less than actual weight, so I’m reallllly 220, but for consistency I’ve been just using that weight to track progress…

I think one of my 2009 goals is to hit up a doctor and ensure I don’t have gyno… my upper abs are getting real defined, and I’m not shooting for abs or anything, but if those are showing at all times it shouldn’t take much more to get my chest to look the way it should…

We’ll see

PS: Haven’t used HOT-ROX in 6 weeks, started Flameout back in last week, 12g BCAAs have been constant on all workout days, and Metabolic Drive has been 2 Tbsp/day in the morning…

If I have issues shedding this flub through Feb, Mar 1, HOT-ROX back in to see if I can speed the fat loss…

“Michael”

Three Rounds for Time
Run 800m
35 Back Extensions
35 Situps

21:35:45

Measurements:
Right Thigh 23.75
Left Thigh 23.75
Chest 41
Upper Abs 35.75
Belly/Love Handles 37
Shoulders 44.75
Right Upper Arm 14.5
Left Upper Arm 14.5
Neck 16

[photo]19950[/photo]

Progress Graph :slight_smile:

What has been the most challenging session you’ve done so far? I’d like to add an HIIT session on Wednesdays so maybe a CF day will work?

I’d say Tabata Something Else, or Squats and Muscle ups, The 15minute or less workout are difficult too…

It’s hard to say, I can’t do more than 5 deadhang pullups in a row (used to be 2) so if you pick a pullup heavy workout, you’ll be dying…

If you already have a routine and don’t want to fry your shoulders, arms, etc. You may want to try something like “Michael”… Running, Situps, and Back extensions…

Again, I can’t really say for sure, if you really push yourself to complete the workout as fast as possible, ie you’re huffing and puffing the whole thing and breaking because you are gonna fall over or drop the weight or something then any CF workout might hinder your performance the next day…

I just realize that 1 month of Zone+Crossfit I dropped 10lbs… That’s pretty good…

I’m a big believer that this has nothign to do with the Zone or Crossfit specifically, more the fact that I chagned my routine again.

Everytime I change routines I lose ~10lbs, assuming it requires equally as much effort as the other routines… and diet stays macronutrient consistent.

Shoulders
As RX’D

Shoulder Press
1-1-1-1-1 Reps
Push Press
3-3-3-3-3 Reps
Push Jerk
5-5-5-5-5 Reps

SP: 95-115-125-135F-135F – Failures but push pressed to get it up anyway and did negatives to punish myself… really can’t get over 135 on Shoulder Press

PP: 115-135-145-155F-155F – Failures got 2 out of 3 reps

PJ: 105-115-125-135-145 – Success on all…

Fight Gone Bad
as RX?d with 1 mod

Three rounds of:
Wall-ball, 11 pound ball, 20 ft target (Reps): 30, 28, 24
Sumo deadlift high-pull, 75 pounds (Reps): 8, 13, 12
Box Jump, 20? box (Reps): 38, 35, 35
Push-press, 75 pounds (Reps): 16, 17, 8
Row (Calories): 13, 10, 14

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ?rotate?, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total: 301

11lbs or 5kg ball is the heaviest my gym has, so I just aimed for 2x height to compensate… right?

DDAY: This is the hardest yet.

I’ve been following your log. Nice job, you’re killing it. 10lbs in a month is a huge.

Do you train at a crossfit gym or do it on your own?

[quote]Blazin wrote:
Fight Gone Bad
as RX?d with 1 mod

Three rounds of:
Wall-ball, 11 pound ball, 20 ft target (Reps): 30, 28, 24
Sumo deadlift high-pull, 75 pounds (Reps): 8, 13, 12
Box Jump, 20? box (Reps): 38, 35, 35
Push-press, 75 pounds (Reps): 16, 17, 8
Row (Calories): 13, 10, 14

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ?rotate?, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total: 301

11lbs or 5kg ball is the heaviest my gym has, so I just aimed for 2x height to compensate… right?

DDAY: This is the hardest yet.[/quote]

This one interest me a lot. Sounds like a bieoch.
So you did each exercise for a minute at a time then move to the next one with a one minute break. Wednesday next week, I’ll give this a try.

[quote]theuofh wrote:
I’ve been following your log. Nice job, you’re killing it. 10lbs in a month is a huge.

Do you train at a crossfit gym or do it on your own?
[/quote]

I do it on my own, Crossfit Boston charges $200/mo for Unlimited CF Classes… or $125/mo for 2 classes a week, well I’m hitting CF 5x a week so I’d need to shell out an additional $185/mo to do it in a gym…

Fuck that…

Do I have all the “right” equipment? No
Are there subs for every movement? Yes

Thanks for following, I’ve been slacking in terms of pictures… I don’t know why I have a DSLR on a Tripod setup in my room at all times… guess I’m just letting the measurements speak for themselves…

Actually…

It goes like

minute 1: Wall Ball
minute 2: Sumo Deadlift High Pulls
minute 3: Box Jumps
minute 4: Push Press
minute 5: Row
minute 6: REST

REPEAT

Yea, only rest you take is after 5 minutes of all out, now of course my numbers decreased in some areas because I was huffing and puffing and dying after lets say 35 Box jumps, so I wasted a good 15-20 seconds of the Push Press minute recooping… Hard to pump out 15 reps in 40 seconds…

Yea… death. Good luck :slight_smile:

Smile moment of the week:

(How gay does that sound annnnyway)

Yesterday and Today, two female coworkers asked me if I’m losing weight… never mentioned it before, and sure I did lose 10lbs in the last month, but I’ve lost 30lbs since I started this job in may…

Oh and… Happy Anniversary…

I started this Journey 1/14/08 at 275lbs
Today’s BW: 215.0 lbs

60 lbs in 12 months… hell fucking yes.

“Murph”
Pack Scale

Run 1/2 Mile
50 Pullups
100 Pushup
150 Squats
Run 1/2 Mile

30:27 – Eff my life

Oh and more good news, someone reminded me that Blue Cross Blue Shield offers Fitness Benefit, up to $150 in reimbursement for gym membership costs…

I called and checked it out, oh I get that, great… so my gym membership for 2008 was $279 + 29 for a late fee… and… $180 is applicable to their reimbursement funds… soooo I’m getting $150 for losing weight :slight_smile: Hell yes.

[quote]Blazin wrote:

This one interest me a lot. Sounds like a bieoch.
So you did each exercise for a minute at a time then move to the next one with a one minute break. Wednesday next week, I’ll give this a try.

Actually…

It goes like

minute 1: Wall Ball
minute 2: Sumo Deadlift High Pulls
minute 3: Box Jumps
minute 4: Push Press
minute 5: Row
minute 6: REST

REPEAT

Yea, only rest you take is after 5 minutes of all out, now of course my numbers decreased in some areas because I was huffing and puffing and dying after lets say 35 Box jumps, so I wasted a good 15-20 seconds of the Push Press minute recooping… Hard to pump out 15 reps in 40 seconds…

Yea… death. Good luck :)[/quote]

OH!!! That really sounds tough, Wednesday of next week, I’ll take my life in my own hands.

[quote]Blazin wrote:
Oh and… Happy Anniversary…

I started this Journey 1/14/08 at 275lbs
Today’s BW: 215.0 lbs

60 lbs in 12 months… hell fucking yes.[/quote]

Awesome man, 60lbs, you’ve busted a bunch of ass out there, you should be proud!