Yep, another journal. This time it's something entirely different. I am going to be doing the W.O.D. (workout of the day) that can be found on www.crossfit.com. I am currently cutting and looking into following something similar to the Paleolithic Diet. Essentially if you can't pick it, or kill it...DON'T EAT IT!

Current Stats
Age-20
Weight-185 lbs
Heigh- 5'8"
Bodfat- 17ish%

This Weeks at A Glance (I started on Tuesday)

Tuesday- 10 100m sprints

Wednesday- rest

Thursday- will be 7x3 squats up to a max

I will get back to you guys with the results of today's squattage later on. I am going to give this a shot for at least a month and see what my results are. Will probably post up some before pictures when I wake up.

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Squats 45, 95, 115, 135, 185, 225 lbs x3 245x1

Notes- I did ATG squats for the first true time (I laid a punching bag on it's side so I knew how low to go) was still quite sore all over from the sprints.

Tomorrows Liftage Will Be:

For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters


I will post my time, and try and beat it next time. All this will be done without rest, if possible...the goal is to complete to above as fast as possible.

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yep, i'm still fat!








but as compared to 7/15/2005 when I started getting serious

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For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

Time: Approx 28-30 minutes

I was doing this on a high school running track, and some kid picked up my phone (my stopwatch) and closed it shutting off my timer...jackass!, bet he was going to steal it. Good thing I was wearing my MMA Team shirt that reads "Skip Hall's Extreme Fight Team" with a big fist on the back...lmao

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Today's workout was TOUGH!!!

3 Rounds of:
Bench-135 lbs x30 (was supposed to use 185!!!)(all broken sets)
Sumo Deadlift to an Upright Row-45 lbs x50 (last 2 broken sets)

Get done as fast as possible!

Time: 30:56

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5k Cross Country Run (butt-load of steep hills)

This is the farthest I ever attempted to run. I pretty much speed walked most of it, and ran as best I could the last 1/4 mile. Had a ton of interruptions though. My dog decided to crap in front of neighbors house (3-4 minutes), he (an 80 lb Aeirdale) got attacked by a 6 lb Bichon Freize (had to save him), almost got hit by a car about 3 times, and to top it all off I left my timer sitting at my starting point so I didn't have to worry about accidentally resetting it, and when I got done running to the finish line, my timer was gone! Turns out a Mexican landscaper that didn't speak a word of English picked it up and figured it was mine when he saw me staring blankly at the spot where it used to be. Estimated time, 35 minutes.

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Front Squat: 45,95,115,135,155,185,195x3

Meant to go for at least 225 but I think I pulled my left groin on 185. First time I have done these in about 3 years, now if only I could do it without choking myself.

Legs still a bit sore from the running.

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also, according to my calipers, I am at 14% bf now. Down from 19% last month. All I have really done is increase my fats (lots of nuts and olives and fish) and don't eat much bread at all anymore...try and get my carbs from fruits and veggies as much as possible.

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Todays workout was a toughie!

Pullups, Pushups, Jumping Jacks : x50, 30, 20

Time: about 42 mins

Notes: All my callouses turned into blood blisters, then burst. Had blood running down my forearms. Looked awful, especially in a public park. Sets of pullups were all broken, very very broken.

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Nicole

three rounds of:
run 400m
55 lbs db swing x21
pullups x12

Note: don't think my hands will ever heal!

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my calipers must be lying to me! They say I am at 12.5% bf which I think is much much to low. Even so it at least allows me to measure my progress. If that is true, I am at:

5'8"
185 lbs
Illiac Skinfold: 12.3
BF %: 12.5%
23.125 lbs FAT
Lean Body Mass: 161.875

I am going to start tracking these measurements over the next 12 weeks to chart my progress.

Also, I have been reading Tom Venutos Burn the Fat, Feed the Muscle and concluded that my stagnant fat loss was due to too little carbs and too little calories. I am going to aim for around 2600 calories (split 50/35/15 carbs/protein/healthy fat) for the next week and keep my activity levels high like I am now (at least 30 minutes of intense excercise daily!). Going to do some calorie tapering as well making breakfast my highest and and last meal lowest in calories respectively. If nothing else this book is helping me set my goals better and giving me new found faith in the fact that I can be as lean as I want. Made me set my goal to 8% bf instead of 10% I WANT ABS FINALLY! I created a chart for my progress based on all the measurements above to I can tell if what I am doing is actually working. Todays workout is going to be quite a marathon session, will get back to you in a few hours on that.

Also, TALK TO ME DAMNIT! I NEED SOME FEEDBACK!

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O.K., so my strength and endurance aren't quite what I thought they were.

Supposed to do three rounds of:
95 lb Thrusters x21
45 lb Sumo Deadlift High Pulls x100

Turned out as:
95 lb Thrusters: 1x21, 2 x10 (all sets broken)
45 lb Sumo Deadlift High Pulls x50 (all sets broken)

Time: 24:30

Hell, I am broken. But I had to scale the workout down to complete it at a fast enough pace with my current fitness level.

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hello mate glad to see its all going to plan keep up th effort

ORIGINAL: *Tommy_H*

hello mate glad to see its all going to plan keep up th effort

Thanks for the encouragement. It's almost as if I am "willing" my belly away! Though it is probably due to these killer workouts.

5 Rounds off:
50' Walking Overhead Lunges @45 lbs
21 Burpees

Time: 21:30

Note- First time doing either exercise, fairly happy with my time. Had to lay down after the last Burpee for about 5 minutes...GOOD STUFF!!!

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Thanks for coming by my Journ i remember those dreaded burpees when i played rugby they really do take it out of you. good stuff

yeah they do, won't mind if I don't have to do them again for a while.

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Jack-Knife Pushups-30
Pullups- 10
Jack-Knife Pushups- 20
Pullups- 20
Jack-Knife Pusupsx 10
Pullups- 30

Time: 13:17

Notes- First time doing these type of pushups. Was supposed to do handstand pushups, but am not quite ready for those just yet. All sets were broken except for first set of Jack-Knife Pushups. Overall pretty happy with myself today. GOOD EFFORT!

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"Cindy"

As many rounds in 20 mins of:

5 Pullups
10 Pushups
15 "Air" Squats

Rounds: 10

Note- Pullups are still the bane of my existence. Seems this crossfit stuff is really whipping me into shape though. I will find out on Tuesday when I re-measure my bodyfat and calculate my LBM.

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Man, I am terrible at running

4 1/4 Runs with 2 minutes rest between

1:30
1:36
1:50
1:53

Note- I am not a very good runner at all. Legs still sore after previous workout. Also, down 1% bodfat since last week. YAY CROSSFIT!

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well done on the loss mate. keep up the good work