Apr 30 2008
April 30, 2008
Wednesday 080430
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to responses.
This Friday’s 5:30pm and 6:30pm classes will be canceled and instead we would like everyone to participate in the Cinco de Mayo 5km race at Veterans Park (near 18th and main), 7:00pm. Register early all week at Fleet Feet (61st and Yale).
CrossFit Journal
“Angie”
Broke it up into 5 rounds of 20 reps of each exercise.
Time 25:01
52/m/193
Did CFWUx3
Did main Crossfit WOD: Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps and 10 Pull-ups
My back muscle strain was a little tender, but I did 6 full rounds. I modified the 65lbs. to 60lbs. on the thrusters.
I ran 1 mile on treadmill at 0% incline.
I forgot to mention that I did my first unassisted dips today. I got 2 during my warm-up. I have only been trying to do an unassisted dip my whole life.
Other notable facts:
I have now been Crossfitting for 7 months Oct. ’07 thru Apr. ’08
That is 159 WODs and 53 “Rest Days” according to my record-keeping.
I completed 135 of 159 WODs during that time.
Of 24 WODs I missed, I still worked out in some manner on 10 of those days.
I also worked out on 25 of 53 Rest Days. I did that a lot early on, but have come to value the REST of Rest Days more so in the past few months. I think the rest is needed for genuine recovery.
Biggest changes and accomplishments since starting Crossfit:
Lost 20 lbs.
4 minute improvement in 5K time
Have done a 300lb. Deadlift
Went from 0 pull-ups to now can do 8 unbroken pull-ups and 1 with 55lbs. added weight.
My wife can’t keep her hands off me.
I have only had 3-4 minor muscle strains over the 7 months, and no other injuries. Despite having significant scoliosis, I have had no spine problems doing as much as 125lb. clean and jerk.
Crossfit has made the most dramatic physical changes in my physique of any activity that I have ever participated in.
I wake up in the morning, and for the first 10 minutes, I feel like I am 90 years old. Then I start spinning my arms around, do a couple of Samson stretches, a few squats, and I am ready to start working on some core, or pull-ups, or whatever.
Breck, thanks for changing my life.
Congrats Mark on all your fitness accomplishments!!! That is awesome, keep up the good work and don’t forget that we’d love to see you sometime this summer!!
Ran 5K on mohawk park loop.
time: 31:04 / even 10:00 pace the whole time.
(tracked w/ garmin)
Mark, all I can say is “dedication”. That’s one hell of a schedule. You are a true Crossfit Soldier!
Great job Mark on all your progress! I can concur that I’ve seen more results in the 8 months that I’ve been Crossfitting than in the whole time I’ve ever worked out in a typical gym. Just think what we’ll look like in a year or two! LOL
‘Angie’
as Rx
19:27
“Angie”
For time:
100 Pull-ups (jumping)
100 Push-ups
100 Sit-ups
100 Squats
Broke into 4×25
Time: 25:03
Great job to Brandon on the outstanding time and to Jennifer and Jessie on the outstanding workout!! This was a good one! I hope to see EVERYONE at the run this Friday night!!