Well I have been for a little over a year now. Now I haven’t really committed 100%. I have had stretches of up to six weeks where I have made it to the box at least 4-5 times a week. Then as life sometimes gets in the way, something comes up and I would miss a day here and a day there. This then turns into a week or more of missed classes and so on. I have really enjoyed my CrossFit experience so far. Now it’s time to take it to the next level.
I am embarking on a twelve month journey to get myself to a level of fitness required to make a serious attempt at qualifying for regionals in 2014. My coach Rich will attempt to transform this 35 yer old dad into a regionals bound machine. Stay tuned as I will document the entire journey here.
The first session started with a warm up consisting of:
5 Minutes Working with a foam roller to loosen up any tight areas then light stretching and mobility work.
Then 2 rounds of:
15 GHD Sit Ups
25 Kettle Bell Swings (35lbs)
The WOD was back to the basics. Worked technique work for back squat and shoulder press.
A few sets of 5 to find a comfortable weight.
5/5/5 Low weight 110lbs focus on 100% form.
A few sets of 5 to find a comfortable weight
5/5/5 low weight 95lbs focusing on 100% form.
Finished up with a 5min row
then 5 min with the foam roller.
Felt pretty good after, man I can feel it in my core.
Here are some of my numbers I have to date. These should all be destroyed after this program is completed.
Thruster 1 Rep Max : 195lbs
4×10 Deadlift : 305lbs
Back Squat 1 Rep Max : 320lbs
Clean & Jerk 1 Rep Max : 195lbs
DeadLift 1 Rep Max : 405lbs
Diane : 9:09 (modified HSPU’s)
Fran : 8:04 Rx’d
Cindy : 17 Rounds Rx’d
800m Run : 4:58
100 Thrusters (95lbs) : 20:42 Rx’d
1 Mile Run : 10:58