First 3 Days of Crossfit

I should start off by saying that prior to crossfit I have been doing more or less the same workout routine since high school. A few different exercises here and there but more or less its been the more traditional workout routines. Before this past November I probably didn't work out for about a year and a half (going in a few days here and there; and at one point I went in for about a month) but nothing ever consistant enough and even since late junior year in college, I would rise a little in strength, fall a little, rise a little, fall a little...but it was always on a downward slope as my interest in lifting seemed to fade. Anyway, as of this past November I finally got around to getting back into the gym as I was feeling like crap physically/mentally/gramatically. (yeah I stole that from Pirates of the Caribbean...so what?) Seriously though, I got in and it felt really good just to get back in there...I think enough time had passed that I could start to enjoy it again. Eventually though (probably about January) I would go in and only do half a workout or part of a workout, not because I didn't want to work out, but because I would get bored.

So I'm out with a friend of mine and we run into Jason Homesly...haven't seen this guy for a few years probably (which would have been in the gym). We start talking and he mentions zone dieting and crossfit. The next day I look in my notes (I'm studying to become NASM certified) and see that one of the guys I had been talking to mentioned looking up crossfit. So I e mail Jason and we meet up at el gym for the first day of crossfit...

Day 1: (3/9/09)
20 min
5 handstand pushups
10 L pull ups
15 walking lunges

Wow. What a workout to start the crossfit routine. I'm pretty sure I couldn't stand up for more than 15 seconds at a time. I wasn't really sure what to expect. It looks a lot easier than it really is, as you are constantly doing something. I do not remember the number of rounds I got...I want to say it was 3 or 4. I'll have to get those numbers from Jason and then post an update. I should also mention that I could not yet do the handstand push ups so Jason introduced me to a couple different exercises that I could subsitute until I could work up the ability to do those. He had me sit on the ground, legs extended and perform a shoulder barbell press (with a 45 lb. bar). I actually really liked doing that as I think it helped with my stabalization muscles in my core. I don't really work on those too much.

Day 2: (3/10/09)

Squat Max - 225
Shoulder Press Max - 135
Deadlift Max - N/A

I woke up sore. I've never worked out my core as much as I did on the 9th. Shoulders hurt too. Kinda a good feeling though...like I was working out something that I never worked out before. Anyway...So the Squat Max...interesting. The form is very different to what I've been accostomed too. About the only similar thing is keep back on the heels (dorsiflexion...meh!) From the position of where the bar is to the actual squatting...very different, so it took some getting used to. I believed I maxed out at 225. I tried 230 or 235- 2x but failed on those attempts. It was close, but just a bit too heavy for me. Shoulder press surprised me a bit. I really liked that it was standing. That helps with my balance/stabalization. I had actually started doing standing dumbell shoulder press in my previous workout for that very reason. While I achieved 135 I don't think attempting anymore weight would have been logical for me. My shoulders were already dead from the previous day...and as I'm writing this (the 4th day...my shoulders are spent). Deadlifts...wasn't able to get to that as I had to cut out early for a meeting at 7.



Day 3: (3/11/09)

30 min:
5 pull ups
5 push downs (rings)
15 sit ups


I suck at pull ups and push downs. Surprisingly to me I was doing fine with the sit ups. I was dead for this exercise. Didn't do it anywhere near what I was hoping. I feel for me I had to rest too much...or just rested more than I wanted to. I wasn't expecting to come out and get 15 or 20 rounds done...but some of the rounds were shady at best. I'm not even going to put the rounds up here...I'm too upset about it. It's another day though...yesterday is done with and over...time to move on.



*On a side note...how I would love to incorporate swimming into a crossfit routine. I love swimming. I think it would be fun/insane. Could be more dangerous though as the whole drowning thing is enhanced once you get into the water and you're fatigued...but I think something could be worked out.