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Cipe's log

PostPosted: Fri Mar 23, 2007 2:13 am
by Cipe
Little bit of background, I got out of the Army in 1997 I was in pretty good shape... After basically not doing anything active for 9 years or so I started fishing again, and since I moved to Colorado I tried hiking into a lake to do some fishing (only about a mile and a half hike) after about 6 breaks I finished the hike and reliezed how bad of shape I was in. So as a starter to get back into shape I started riding the stationary bike at work during my break. I also started researching fitness stuff on the net, reliezed that one big meal a day I had been eating for the last 3 or 4 years (I work nights so it was just easier) was probably not the healthiest choice. So I started eating 5-6 times a day and smaller portions on the main 3 meals. The discovery health ran a special (body challenge) where got 8 weeks free at Bally's so I went in and weighed 173 lbs and had 28% body fat. (I'm 6ft) So after the 8 weeks of walking/running and some weight training (actually those machines) I dropped 11% body fat and 13 lbs.
The free membership is up and I had found an article on crossfit a couple years ago thought I'd give it a try... I was smoked after one round of 45lb overhead walking lunges for 50ft and 21 burpees and couldnt go on, I found this site on their messageboard. Looks like a great way to build upto crossfit. Wasnt sure where to start (level wise) since it was Wednesday I did a level 4 day 2 workout, think I will stay at this level for a couple weeks atleast, it took me a while to recover from that workout.

3-21 Day2 Level 4 5 rounds in 6:15 - very, very wore out after that workout

3-23 Day3 Level 4 2:52 - was shocked that the 41 squats really didnt hurt until 35ish

PostPosted: Fri Mar 23, 2007 7:04 am
by Admin
Great work!

Here is something you can incorporate with your stationary bike to make it more effective if you choose to continue that as well.

http://www.alwyncosgrove.com/Energy-Sys ... ining.html

PostPosted: Fri Mar 23, 2007 3:29 pm
by Cipe
Admin wrote:Great work!

Here is something you can incorporate with your stationary bike to make it more effective if you choose to continue that as well.

http://www.alwyncosgrove.com/Energy-Sys ... ining.html


I do that to atleast twice a month, I also do high intensity for the first 10 mins then 20-30 mins in the fat burning zone atleast twice a month. Suppose to have similar results. To me it can get boring riding the bike foe 30-45 mins so these help break the cycle.

PostPosted: Tue Mar 27, 2007 11:43 pm
by Cipe
Monday - 34 rounds in 20 mins Level 4

After this week I think I'll try Level 5 next week.... I felt pretty good after this work out, tired but loose.

PostPosted: Fri Mar 30, 2007 1:14 am
by Cipe
Wed - 5 rounds Level 4 3:52

Didnt feel as sore as last week.

PostPosted: Fri Mar 30, 2007 9:23 am
by Admin
Outstanding work

PostPosted: Fri Mar 30, 2007 6:25 pm
by Cipe
Fri - Level 4 2:26

This one whooped me pretty good, guess I will do this before I go play racquet ball for an hour instead of after. But its a little improvement over last weeks, which is always my goal.

PostPosted: Wed Apr 04, 2007 11:52 pm
by Cipe
First week for level 5... I suffered a little after the workout on Monday, shaky shaky blood sugar levels low. But I managed 30 sets in 20 mins.

Just finished the day 2 workout did the 5 sets in 6:25.... still cant bring myself to do that 3 min rest between rounds thing, so it took me that long with rest periods.

PostPosted: Sat Apr 07, 2007 12:48 am
by Cipe
Level 5 day 3 I did it in 4:07 The 51 push ups were definately the hardest part of that work out... I think I'm going to move up to the next level, since its suggested it should take about 15 mins to complete. I think the extra 6 pullups and extra 13 push ups are seriously going to slow me down on the last day workout.

PostPosted: Sat Apr 07, 2007 6:39 am
by Admin
on day 3 try to stay 2-3 reps under failure with rests of 1-3 min between sets and you should have no problem.

Great work!

PostPosted: Mon Apr 09, 2007 11:43 pm
by Cipe
After a lazy weekend... I usually go swimming, racquet ball, or snow shoeing, or something but didnt leave the couch this weekend weather was crappie and I just didnt feel like doing anything. Boy was that a bad move.
Level 6 Day 1 managed to push out 25 sets but pukie was pretty close to visiting during this workout. Think this level will be a good point to work at for a couple weeks.

PostPosted: Thu Apr 12, 2007 4:01 am
by Cipe
Pulled an ab muscle or something doing the first set of pullups, when I went for the 2nd set decided it hurt to much to continue... so I think I might be out of commision for the rest of this week.

PostPosted: Thu Apr 12, 2007 5:34 am
by Admin
Better to rest and recover that to hurt it more, good luck.