5K times

Last night the workout was a 15K run.  We scaled to 5K since this was our first one.  Here are our times……

Greg – 33 min 53 sec

Kristie – 38 min 6 sec

CrossFit Total

Last night we did CrossFit Total for the first time.  Here’s what we ended up with

Greg  -         Dead Lift – 281.5

        Back Squat  – 265

        Shoulder Press – 133

Total – 679.5

Kristie -       Dead Lift – 177

        Back Squat – 144

        Shoulder Press – 67

Total – 388

Jeremy

This last Saturday we did a couple of workouts.  First we started the day with a fitness class at TKD which included 6 different exercises.  We did five rounds where the number of reps decremented each round starting with 5 reps in the first round.

 

Then later that evening we did our crossfit workout.  This workout was dedicated to a little boy named Jeremy. 

 

Three sets ( 15,11, and 7 reps ) each of overhead squats and burpies.

 

Times:  Greg – 7:14, Kristie – 6:10

 

I thought I would sprint...

During todays workout I found out that my legs don't really work all that well after doing squats. I mean I tried to get my self to run down the street as fast as possible but that turned out to be a slow jog at best.

The workout (watered down), 4 rounds of:

• Run 200 meters
• Do 25 Squats

My wife Kristie seemed to have little problem completing this workout. She finished in 8:36 and it seemed that she breezed through the squats. I on the other hand finished just about a minute later at 9:46 but I was hurtin'. Not being used to running, my throat was burning and I could barely talk without coughing. We'll have to see if we can improve on our times the next time this one comes around.

Busy Weekend

Sunday was a girls day out for my wife, our daughter Kori, Kerry and her daughter Whitley. We first went out to breakfast and surprised Kori and Whitley with Jonas Brother concert tickets. They all spent the day shopping, getting pedicures, eating, and finally the concert. Needless to say they didn't workout that day. Bob and I did get together Sunday evening and I was introduced to Fran. Of course it was a watered down version for me and still, two days later, I am having trouble straightening my arms without wincing in pain. It just baffles my mind that people can do that workout in less than 4 minutes! I can't even fathom that at this point. Anyway, I performed the rounds doing doing 15, 11, and then 7 reps. I forget my time but I remember feeling it.

TKD Workout

Over the weekend we continued with the watered down workouts. Our friend Bob has started teaching some fitness classes on Saturdays for our Tae Kwon Do class. They aren't full fledged crossfit workouts but they do include exercises that crossfitters do. We did 3 rounds of 7 different exercises each for 30 seconds with a 1 minute break between rounds. Of course it was harder than we expected it to be and I think our Tae Kwon Do instructor was pretty impressed with the workout also. He was breathing pretty hard.

The exercises:

• Push ups
• Walking lunges
• Burpies
• Round Kicks
• Squats
• Sit ups
• Punching

Fight Gone Bad

Our official "Welcome to Crossfit" workout was fight gone bad. With some suggestions from veterans about beginners and this workout we decided to scale the workout considerably. The original workout is 3 rounds, 1 minute for each exercise:

• Wall Ball
• Sumo Deadlift
• Box Jump
• Push Press

You get a 1 minute break between rounds. We wanted to be gently introduced so that we weren't too mangled for our second workout. We took the advice of the veterans and went with 30 seconds for each exercise plus a 30 second rest between exercises. At first, I have to admit that I thought that might be a little too scaled but then after a couple of rounds I changed my mind.

Our numbers for each exercise per round are listed:

Kristie:

• Sumo Dead Lift 17, 17, 17
• Box Jump 13, 15, 17
• Push Press 22, 19, 18
• Wall Ball 13, 14, 15

Greg:

• Sumo Dead Lift 10, 13, 12
• Box Jump 14, 18, 11
• Push Press 19, 19, 14
• Wall Ball 12, 14, 14

Crossfit Intro

Yesterday was our introduction to a few of the crossfit exercises plus a quick little workout at the end that I didn't even come close to finishing. That will change though... in time.

First we learned how to do a correct push up by starting in the plank position and keeping correct body posture throughout the exercise. Next were situps and squats then... we had to do burpies. I learned real quick that I hate burpies!

We tried to finish a nice little workout where we were supposed to to 7 rounds of 7 squats and 7 burpies. I finished 4 rounds before the session ended and felt like I was close to puking. Not a good feeling!

And so it begins...

Self motivation has always been ONE of my biggest weaknesses. I need some external form... so today my wife and I agreed to start crossfitting with a couple of friends of ours ( Bob and Kerry ). You can check out their blog at http://bobscrossfitblog.blogspot.com

Hopefully their experience with this kind of stuff will alleviate the steep learning curve usually associated with new training programs such as crossfit.

A little about my wife and I...

My wife, Kristie, is in pretty good shape but she complains that she is no where near the shape she was in a couple of years ago. She used to work out religiously every morning before work until she sustained a pretty serious injury to her upper hamstring. Yes, it's healed now and has been for a while but you know how that goes.

Me, I've been a fat @ss for a while now... probably about 10 years or so. Working with computers doesn't help me any. I pretty much just sit around all day at work and exercise my fingers but that's about it. I guess that's probably the story for a lot of people these days. I'm just finally to the point where I NEED to do something to get myself healthy. I have high blood pressure and have been taking medication for that for the last 10 years or so of my life. My last visit to the doctor just last week didn't produce any good news for my future. I now have high cholesterol and my doctor wants me to start taking medication for that if I can't get control of it myself. More blood tests in 6 months. My goal is to become healthy enough that I can keep from taking the cholesterol medication and hopefully get off the high blood pressure medication.

Wish me luck.