re: Daily CrossFit Thread: Workouts and other musings..

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Hulkklogan

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. I dropped 20lbs in one year since starting, but not much

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So hulk, reading the above and I have some questions for you

1) do you feel you should have lost more?
2) do you feel like the programming is conducive to your goals?
3) what is the reason you do CrossFit?
4) with all the added stressors in your life do you not feel like maybe something with maybe less CNS fatigue would be better for reaching your goals at the moment?
5) is CrossFit still fun?

I ask these questions because at your size, if you are watching your diet like you have posted you are, you should have lost triple that amount in one year.

I can give you tips to get your weight loss going or write you a program that you can do at the box and then do their prescribed WOD with a time cap or you could go see the brute guys at redstick and get on their brute body program.

Answer the above and I can help. Honestly I think the first option is prolly going to be the answer. And 20lbs on a year is not acceptable.

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1) do you feel you should have lost more?

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Yes. Weight loss is always a struggle for me, though. Seems like a bigger struggle for me than others my size. In order for me to drop 1lb/week, I need to eat somewhere around 2100-2200cals. That is sustainable for me and my workouts feel fine. However, when I start dropping into 1900 or 1800 cals, my workouts start feeling like arse and my strength starts going. I also start getting very lightheaded during WODs. It's a delicate balance.

It doesn't help that when I bring this up with the coach that is the 'nutrition expert' at the gym, she just pushes RP and swears I'm not eating enough.

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2) do you feel like the programming is conducive to your goals?

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The programming is mostly metcons with some heavier stuff thrown sometimes.. It should probably be conducive to weight loss, which is my primary goal. However, I much prefer lifting shite than the metcons. I would rather do 2 metcons/week and do more heavy lifting. That's personal preference, not an indictment on their programming.

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3) what is the reason you do CrossFit?

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Initially I loved it. I loved the challenge, I saw opportunities to improve my health, do things I never thought I'd do. Get my body back from a lifetime of obesity. However, over the last 6+ months I've constantly been nursing some sort of minor injury, and my love for it started waning ever since. It's hard to be enthused about something that's beating you up so much you are seeing a physical therapist once a week for months on end.

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4) with all the added stressors in your life do you not feel like maybe something with maybe less CNS fatigue would be better for reaching your goals at the moment?

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That is a line of thought I've had. I'm considering sticking with my membership and utilizing the open gym room to do Greyskull LP 3x/week and 2 metcon classes/week. Frankly, my I've gone as far as wondering if maybe given the health issues I already have, maybe intense exercise is something I need to pull back on. My only goal is to get to a healthy weight, not being an athelete. Like this past year I've been swinging a sledgehammer to hit a nail when it comes to exercise.

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5) is CrossFit still fun?

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Depends on the given WOD. Yesterday's WOD is one I would've enjoyed. However, the one before that I wanted no part of. The long, grueling 20 minute cardio sessions are the ones I'm always afraid I'm going to get hurt on, not the heavy lifting.


As for diet, I mostly counted macros this year and followed a dietitian's program. In August I did an autoimmune protocol for 4 weeks to see about my thyroid, did not lose any weight but felt better. Then moved onto RP, and after 5 weeks of that + stressors at home, I just couldn't sustain RP. I was on FL1 and it was working, but because I'm strapped for time my meal prepping was literally just cooking a bunch of meat, rice, and using frozen veggies and tossing some sort of "free" sauce on top. I'm now back to counting macros, but putting an emphasis on whole foods and not using "but it fits!" as an excuse to eat dumb shite all the time. The dietitian program was working well for me at first, I should probably go back to that and visit the dietitian again.

4 Rounds each consisting of the following:

2:00 clock
200m run
max hang squat clean w/ remaining time @ 75#

1:00 Rest

2:00 Clock
200m run
Max T2B w/ remaining time

1:00 Rest

Score is total number of squat cleans and T2B at completion

Did 5 500M row intervals with 2 min rest between each.

1:48
1:52
1:56
1:56
1:54

9:26 total row time for 2500M

Strength PR’d 205lb hang clean

Conditioning
20 mins AMRAP
20 cal row
10 overhead press at 95lb
10 toes to bar

Today:

A1: 8-10 good mornings
A2: 5-8 double KB bottoms up squats
A3: Banded Single Leg Squats 20/Leg
X3

B: Front Squats 5 reps every 3 mins across for 5 sets

A1: I showed up late so started at 75x8, 115x8 and 135x8
A2: 35lb KBs x 8
A3: Whatever thicker band was already attached to the rig

B: 225x5, 225x5, 225x5, 235x5, 235x5

25 reps at 65-70% in 12 min? That shite is cardio!

Probably shoulda have picked 235 to begin with, but moved to it my last 2 sets just to make it more difficult.

Legs have been sore this week due to the increase in volume, but I need to whip them back into shape for Miami in Jan.

arse to grass back squats for strength today

Hit those percentages again. 265lb for a triple

Conditioning

10-8-6-4-2
Bench press and power clean
5 min rest then do it again

Bench press was at 175lb, power clean was at 135lb

It was Rx’d at 225 for both, yea frick that

Eva

5 rounds:
800 m run
30 KB swins
30 Pull ups (I did pull down machine instead)

That was rough.

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16 min AMRAP

6 pull-ups
8 push press 75#
10 Front Rack Lunge 75#

11 Rounds + 14 Reps

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Serious question, how do you get that many reps in? That's less than 4 seconds a rep, not including transitions.