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Old 05-25-2009, 02:45 PM   #1
Jane MacArthur
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Jane's log...maybe the impossible IS possible

Hello, newbie to crossfit here. Took out gym membership 18 months ago, and been building a level of fitness from pretty much nothing. Guilty of falling into 'routine' workouts that probably weren't doing much for me, mixed with swimming, yoga classes and salsa dancing. I can now run for 40 minutes rather than the 8 minutes that exhausted me back then, so some of it must have done something. Still a total weakling when it comes to any sort of lifting, don't think the isolation machines did anything.

I've spent considerable time dipping into the website over the last couple of months attempting to "learn the language", and with a new crossfit gym just opened at London Bridge running a Foundations course, it seemed time to get started. I had no idea of any of the lifts, and little idea of a vast number of the other exercises.

Stats: 31, 5'6'' (1.68m), 119lbs (54kg), body fat 23.9%, bone mass 4.6lbs, muscle mass 86lbs.

13th May
I tried the WOD, Cindy, scaled to puppy (3-4-7), and managed 14 rounds in 12 minutes. My pullups had 48lbs of assistance, and the pushups were against the wall because of space in the gym (probably should have found a box, they were a bit too easy).

18th May
1st CF foundation session, learning the squat.
5 minute Cindy (1-2-3), using resistance bands for the pullups and windowsill for pushups. Was either 7 or 8 rounds in 5 minutes, but paying far more attention to squat-form than previously.

20th May
2nd CF foundation session - learning press, push-press, push-jerk.
15 minute Cindy (3-6-9), 11 rounds (resistance bands & windowsill).

22nd May
3rd CF foundation session - learning deadlift, sumo deadlift highpull.
15 minutes of: 10 pressups (windowsill), 6 deadlifts(20kg), 10 situps, 6 push-press(10kg) - managed 6 rounds. Practicing new lifts for form rather than weight.

23rd May
Ran 5km in 26m15s. First time I have run full distance outside, amazed to smash 30 minutes by such a margin, probably helped by running with a friend for motivation. Maybe all these impossible fitness things that people do really ARE possible....
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Old 05-29-2009, 04:14 PM   #2
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

27th May
4th CF foundation session - learning medicine ball clean and power clean.
20 minute Cindy (5-10-15), 9 rounds+5pullups+10pressups (resistance bands & windowsill).

29th May
Final foundation session - reviewing everything, pullup & handstand progressions.
Fight gone bad - order was row, push press(10kg), SDLHP, box jump(19''), wall ball(8). Total 204.
Round 1: 14, 16, 17, 10, 16
Round 2: 12, 11, 16, 8, 18
Round 3: 13, 12, 13, 10, 18
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Old 06-05-2009, 12:22 PM   #3
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

3rd June
Practiced front squat - 20kg.
WO (Erin): 3 rounds of: 15 squat cleans (10kg), 10 pullups (jumping) - 8 mins25ish.

5th June
Practiced clean & jerk - 15kg.
WO: 3 rounds of: 400m run, 10 pullups (jumping) - 11:30
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Old 06-08-2009, 02:37 PM   #4
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

8th June
Back squat: 3x25kg, 4x30kg, 1x35kg, failed 2nd, 2x30kg.

WOD: 3 RFT of: 21 thrusters (15kg), 21 double unders (subbed 42 singles).
Took 13 minutes something. Must start remembering times.
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Old 06-10-2009, 09:00 AM   #5
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

(8th June WOD was 13min33)

10th June
Cindy - 10 rounds in 20 minutes 5-10-15 (pullups with 52lbs assistance, knee pushups)
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Old 06-11-2009, 02:04 PM   #6
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

11th June
5km - 26 min 29 sec
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Old 06-15-2009, 02:23 PM   #7
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

12th June
6 rounds:
1 minute each of hang squat clean (15kg), ring dips (assisted with band), situps.
Scored 202.

14th June:
120lbs, 22.8% bodyfat, 4.6lbs bone, 88lbs muscle. Not much change. Still managing to mostly shun sugar (except fruit).

15th June
3 RFT of: 50 squats, 7 muscle-ups (worked basic movement with toes on floor for support), 10 hang power cleans (20kg)
10 minutes something.
Jogged 1km to local track and did gentle lap whilst a friend did CFE.
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Old 06-16-2009, 05:17 PM   #8
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

(15th June was 10:21)

16th June
10:03 mins taken to do:
100' walking lunge, 21 pullups, 21 situps
100' walking lunge, 18 pullups, 18 situps
15 pullups, 15 situps
12 pullups, 12 situps
9 pullups, 9 situps
6 pullups, 6 situps
(all jumping pullups)
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Old 06-21-2009, 03:59 AM   #9
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

16th June - 60 minute yoga class

17th June
30 Hang power snatch (25x10kg, 5x15kg). 9:54 but done for form and sharing bar with someone.

19th June
Ran 3km - 17:03 (15 min break)
Ran 3km - 16:50
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Old 06-23-2009, 06:23 AM   #10
Jane MacArthur
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Re: Jane's log...maybe the impossible IS possible

22nd June
Clean and jerk - 25kg
WOD: 5 rounds of
3 pullups (red assistance band)
5 pullups (blue assistance band)
7 jumping pullups
Time - 8:22

23rd June
"Michael"
3 RFT of
800m (running machine, 12.2 km/hr, 11.5km/hr, 11.5km/hr)
50 back extensions (subbed 25 supermans, 25 good mornings)
50 situps
Time - 30:15

Yoga class - 45 min
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