My Gnolava

I finally got a good night's sleep last night. The little aches and pains seem to have waned - probably a direct relationship. I am really looking forward to tomorrow's workout. I like the attitude in this approach compared to simplefit. I think the 12-wk marker is nice. I am taking one thing from simplefit, I will do an active rest week this week. I will continue to do the lifts and 400m as prescribed in the 12-wk program, but I will reduce my pullup/dip efforts in the CFWU to bodyrows and pushups. I also will keep the CFWU rounds to 1 until rest week is up. Still waiting for local hits on this site. I kinda don't mind the wait. I am constantly planning. When I get a little further along in the process, I'll start trying to sell it around town. I'm sure I can dig up some people to join me.

3min sprint on bike. (CF 12wk - W1D4) 15, 12, 9 Squats approx. 40lbs (CF 12wk - W1D5) CFWU 1 round. Lost focus on pullups - mostly arms/not enough back! WHHOOPP!

5mins hard on the stationary bike - ala the 400m run for Tuesday (W1D2 of CF beg. WO). 15, 12, 9 Push-press with approx. 40lbs 1 round of CFWU. Was careful on the form with the push-press. Threw in some pushups afterward.

Well - I'm a little sore. I definitely feel the deadlifts. Did not do the 400m today. Will make an early AM workout tomorrow - likely on bike. Do the lifts in the afternoon.

WOD CFWU (see link) 3 Rounds (10 - 15 reps) Samson Stretch 15-30 seconds Overhead Squat with broomstick Sit-up Back-extension Pull-up (3 full - 7 bodyrows) Dip (on bench) ___ CF 12wk W1D1 Deadlift 15,12,9 Warm up: Well the warm up kicked my tail - as expected. I did only 3 pullups per round and switched to bodyrows to finish with 3 rx'd, 7 bodyrows. Stuck to 10 reps on every move. Dips were done on a bench. Back extensions were supermans. 12wk program: Deadlift with 40lbs (don't know the weight of my cheapo bar + 2 10lb plates). Stuck to form - but need a lot of practice. I fling my 30+ lb each kids around without thought. I need to watch the methods with the light weight since I can do 40lbs very poorly. Nice sweat!

If you happen to be nearby and want to connect for workouts, go to my google group and send me a request to join the group.

No - not the evil weight scale! Scaled workouts are recommended by most crossfit users. I find myself reading the scaled workouts on the brandx site and see that most of them have a version which is not too difficult for me to jump in and get done. So, for now, brandx it is - well not yet really. I also found an article on crossfit which will be my re-launch pad. I will go through the 12-week program prescribed. Since I don't want to lose the work I have done with simplefit, I'll add pullups/pushups/squats. I need to mix up the moves and practice those I am not ready to do. I am very concerned about proper form for the weight lifting movements. With my copy of "Starting Strength" in hand I will learn the Olympic bar work. At the end of the 12-week beginner program, I will start with the brandx scaled workouts. I am not so proud that doing the techniques with a pvc is fine!

Hello! I am Brad Thompson. I live in Northwest Alabama. My purpose for blogging is mostly limited to keeping a record of my progress into the world of Crossfit . Around three years ago, I ran across the crossfit site. I was considering the idea of writing a program which gave me a random workout from a list of workouts. I decided that, before I reinvented the wheel, I might better see if one already existed. I found crossfit. I was excited at first - followed by huge intimidation (read a few of the workouts - 50 pullups?!?!). I turned and ran. Then I came back - and ran again. I couldn't quit watching the site. They are an amazing group of people with an amazing program. Somewhere along the way (in Spring - 2007), I found the Simplefit site. In April of 2007 I started the program there. My logs are posted in the forum there as volleyball_man (read them) . I now can do pullups! Thanks to simplefit (Kevin McKay). Simplefit helped me rev my engine! I am now at a point where what was ...