Cipe’s log

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  • #105073
    Cipe
    Participant

    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

    #107261
    imported_Admin
    Participant

    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-System-Training.html

    #107262
    Cipe
    Participant

    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-System-Training.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.

    #107263
    Cipe
    Participant

    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.

    #107264
    Cipe
    Participant

    Wed – 5 rounds Level 4 3:52

    Didnt feel as sore as last week.

    #107265
    imported_Admin
    Participant

    Outstanding work

    #107266
    Cipe
    Participant

    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.

    #107267
    Cipe
    Participant

    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.

    #107268
    Cipe
    Participant

    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.

    #107269
    imported_Admin
    Participant

    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!

    #107270
    Cipe
    Participant

    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.

    #107271
    Cipe
    Participant

    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.

    #107272
    imported_Admin
    Participant

    Better to rest and recover that to hurt it more, good luck.

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