Christine

3X

500m Row
12 Deadlift #185/#115
21 Box Jumps

This is a staple crossfit workout called Christine, 3 rounds for time.  I post my results using my age/sex/height/weight/time.  This gives people the opportunity to see how we all measure up.  I am slightly larger build than average, key word is slightly.

38/M/5'10"/187/13:58

This was my first Christine.  I will need to improve my row to shave time off this workout.  I did the other movements unbroken, so there isn't a lot of time to find there.  A great time is sub 10 min.

In addition to this workout I am continuing my effort to become good at double unders.

Over Training v. Training for Performance

I have taken on an athletic endeavor 34 out of the last 35 days. Google overtraining and you might see my picture. But before I jump off into my theory, I want to state that this entry is just to broaden the conversation. Everyone's truth may not have anything to do with my reality. (Enter stupid disclaimer language here). I do not recommend that anyone with a heart condition that is 200 lbs over weight set out on a marathon on day one. This would be stupid over training. The over training I'm interested in is doing more work than prescribed on more continuos days without days off for rest. My argument is that my machine can take it, enjoy it, and be conditioned to function well with it.  Would I perform better on any given day with rest the day before, I'm guessing yes, but my questions is "Is it needed?"  So far, the answer is no.  The fact is that my day off has become a light workout day where I just do some heavy front squats or go for a run.  I attribute my ability to perform property under these conditions largely to my diet and building into it.  I have cut out 95% of the bad processed, full of sugar and salt foods.  I also built up to working out like this.  I went from 3 days a week to 4 then 5 and finally 7 days a week.  My birthday is March 8, and on that day I am hoping to start multiple workouts 3 days a week.  Gradually, I will work into 2 or 3 workouts 7 days of the week.  I conceed that this may crash and burn, but I enjoy the experimentation aspects to the endevor.  I will keep you posted.

2/20/2012

PR challenge,
600m row
30 Thrusters @ 85 lbs
40 sit-ups
400m run

Time: 10:22

The PR Challenge is a competition at Gym Fed wherein you set your best time on the workout above and then retest in 6 weeks with prizes going to fastest times and most improved. Everyone did awesome today with full effort beginning to end. My trainer Beau knocked out a 7:05, gives me something to aspire to.

GOALS!!!!
Have 2 at all times. One short and one long. If you want to run a mile, you start with a few steps.
Short goal: PR Challenge. I did well overall, but my rowing needs to increase as well as my overall strength. I row @ 4:00 500m. I want to row a 3:50 without destroying myself for the rest of the workout. I plan to row 500m 3x a week at a 3:40 pace, this should allow me to row the desired time without fatigue. A thruster is a front squat with overhead press, and thirty is a taxing number. Much like the row, I'm going to train at a harder pace to make the competition easier. I will train once a week at my near max of 135 lbs for a total of 40. It might take me 30 min to finish, but in 6 weeks the 85 lbs will feel like a bodyweight squat. Sit-ups work will be building up to an unbroken sting as many as possible. This will be more about speed. Finally the 400m run is a gut check for me. I'm not a good runner. Through the use of a heart rate monitor (bio feedback) I plan to train a faster pace over a mile run. I have found that for anything more than a solo sprint, your body will run the pace it has been taught, I.e. To run a faster 400m at the end of a tough workout I need to pick up my mile pace. I'm running just over a 9 min mile. I know I can get this down to 7 min. I will start with a 1:45 quarter mile. Once I have learned this pace, I will push it out a little further each day until I can maintain for a mile. Even if I don't reach a mile by the retest, the important thing is to teach my body a new pace and expectation. 400m is about 1/4 of a mile, so even if I'm only at a half mile in 6 weeks, I believe my cardio will be ready to fly on this last 400. Wish me luck.

Long Goal: Qualify for the Crossfit Games when I turn 45. Hopefully I will still be kicking :)

Mission Statement

M/38/187

In 1984 my father passed away due to a heart attack. He was forty. I will turn 39 in a few days, and I have decided to dedicate the next year to my body (my machine)to find out how far I can push my fitness through exercise, nutrition, and faith.
I have been doing crossfit for @ 7 months, so a base level of fitness has been achieved. If you are near Tyler come find out what working out in a box is all about drop by Gym Fed. This is not a whim for me, but a continued personal challenge to act purposefully toward my physical goals.
I am an every man. I have walls holding me back. While not heavy, I am a smoker (this must change). When not strictly following a diet and exercise regiment I have hypertension. I remain 10 lbs overweight. A herniated disc in my neck restricts my movement and causes substantial pain at times.
I'm a researcher by nature, with 20 years of information gathering. I belief I have an experience worth sharing and an educated opinion that isn't motivated by a desire to sale a product. Let the fun begin!