FGs Crossfit Adventure

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I can't stress how important mobility work is. That's something I'm reminding myself of right now. If you want to get the form right for the lifts, you have to actually be able to put your body in those positions. I also would never tell someone not to do cardio, although my understanding of Cross Fit is that they kind of try to do both strength building and cardio in the same workout.
 
Thanks again Cory

This week has gone well on the food and exercise front. I finished 6/6 sessions of the Crossfit introductory classes so I can scratch that one goal off the list. Next week I have unlimited access to the gym to figure out what types of classes and sessions I'd like to attend.

Last night's session was pretty brutal:
5x5 backsquats worked up to 224 lbs so looks like my initial goal of 210lbs as a target was light.
2 sets of (2 turkish get-ups followed by 2 wall walks) - Getting into the walk walk position at 260 lbs is not a lot of fun.

Finished off with a feeble attempt at a workout of the day (WOD) that consisted of an 8 minute AMRAP (as many reps as possible) of
5 lateral bar burpees (burpee, sideways hop over the barbell)
10 thrusters (front squat + push press)
15 kettlebell swings

Even though my fitness and mobility utterly failed me on the thrusters forcing me to take breaks on the first set and the activity was intense enough that I could not complete my second run through the series I must admit that I enjoyed it after the fact. Certainly far more than I would have been able to do a month ago.


Goal refinement and review
1. Complete six introductory sessions for Crossfit to get a handle on proper technique and form. (Completed on 25 Jan 2018)
2. Complete 1 pull-up unassisted (Not even close)
3. Complete a 10k run (Not scheduled - aiming for May)
4. 260lb deadlift (should be doable next month), 210lb back squat (completed 25 Jan 2018)
5. Complete set of 5 pull-ups unassisted (See goal 2)
6. Execute set of 10 handstand push-ups from box (have a shot at this one next month)
7. Get under 30% body fat (33.2%)
8. Execute one handstand push-up against a wall (not close but completed wall walk to get into handstand position)
9. Complete the <insert name> crossfit workout (going to let class workouts decide which to attempt)
10. Complete another half marathon (not scheduled - aiming for September)

Weight loss is going to be a byproduct of chasing these other goals. This morning's weigh in was at 258.9 lbs so slightly over 10lbs down on the month.
 
You are definitely making good progress on those goals.

What classes do they offer, out of curiosity?
 
Thanks all. The gym runs a variety of classes, some focused on strength others on conditioning. Fridays they have an Oly focused session that I plan to make this week.

I survived my first group class tonight. It was a pretty brutal introduction to be honest but don't think I'm going to be overly sore tomorrow.

Warmup round was 5 minutes of 5 push-ups, 5 single leg box jumps and 20 jump rope. I was pretty gassed by the time the warm-up was done.

The main event was 20 minutes AMRAP of 10 front squats, 12 bar facing burpees, and 90 jump ropes. Only made it through 3 rounds of each and a long way from being able to manage a fourth.

Eating has not been consistent so back up a couple pounds over the weekend.
 
Quick update. The classes are going well and I'm starting to feel a difference in my ability to perform some of the core movements. Still a ways to go on the conditioning and strength fronts but that will come with time.
I've been out of town for the past two weekends with the family and the diet has suffered so attempting to make it through this weekend without derailing progress made during the week. Have booked myself for a Sunday morning CrossFit session focused on mobility and Gymnastics introduction since that's one of the key areas I need to work on and exercising helps reinforce the need to eat better.
Hope you're all having a great week
 
hmmmm, been a while since I updated this.

I've settled into a CrossFit routine of three times a week and improvements are coming along nicely. Still not able to do a pull up or handstand pushup but now able to get into the handstand push-up position against the wall and do negative push-ups.
The workouts can be pretty brutal and I am no longer used to pushing myself that hard on a regular basis so three times a week is perfect for what I am currently able to handle. Most workouts are pretty random but one workout is usually a hard cardio, one is a strength focused and the Sunday class is always focused on mobility and gymnastics type exercises.

Weight is continuing to trickle down at a reasonable pace and I was sitting at 251.9lbs this morning which is down over 18lbs since beginning of January.

Goal refinement and review
1. Complete six introductory sessions for Crossfit to get a handle on proper technique and form. (Completed on 25 Jan 2018)
2. Complete 1 pull-up unassisted (Not yet but can now get halfway up)
3. Complete a 10k run (Not scheduled - aiming for May)
4. 260lb deadlift (should be doable next month), 210lb back squat (completed 25 Jan 2018)
5. Complete set of 5 pull-ups unassisted (See goal 2)
6. Execute set of 10 handstand push-ups from box (Completed 25 February 2018 )
7. Get under 30% body fat (32.8%)
8. Execute one handstand push-up against a wall (able to get into handstand position and execute negative pushup)
9. Complete the <insert name> crossfit workout (going to let class workouts decide which to attempt)
10. Complete another half marathon (not scheduled - aiming for September)
11. Complete a rope climb (Completed 6 March with the rope burn to prove it.)
 
feelinggooder said:
Weight is continuing to trickle down at a reasonable pace and I was sitting at 251.9lbs this morning which is down over 18lbs since beginning of January.
Click to expand...
That is excellent FG. Crossfit sounds brutal to me. Thanks for checking in xo
 
Eventful few months and made progress on all my goals but did not get to strike off a set of 5 pull ups from the list yet. I will have to use that as a future goal when I come up with a new list and a new diary as my crossfit adventure has come to a close. I have learned a lot but haven't been attending classes lately so cancelled my membership in favour of a gym membership in a city program that has more variety.

Final Goal Review
1. Complete six introductory sessions for Crossfit to get a handle on proper technique and form. (Completed on 25 Jan 2018)
2. Complete 1 pull-up unassisted (Not yet but can now get halfway up) - Completed in July
3. Complete a 10k run (Not scheduled - aiming for May) - Completed 11 August as training run
4. 260lb deadlift (should be doable next month), 210lb back squat (completed 25 Jan 2018)
5. Complete set of 5 pull-ups unassisted (See goal 2) (only made it to three)
6. Execute set of 10 handstand push-ups from box (Completed 25 February 2018 )
7. Get under 30% body fat (32.8%) - Completed in June
8. Execute one handstand push-up against a wall - Completed in June
9. Complete the "Karen" crossfit workout (150 wall balls for time) - Completed in March
10. Complete another half marathon - Completed in September
11. Complete a rope climb (Completed 6 March with the rope burn to prove it.)
 
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