I've been lurking here and the Crossfit site for quite some time. I have spent some time with a Crossfit trainer during the winter of 2006 and spring of 2007 (Mike Latch at Valley CrossFit in Los Angeles - highly recommended), but never maintained the discipline and toughness to continue. I've decided enough excuses; it is time for a change.
BF%: 25-30% (estimate)
Excess weight is primarily bad diet and drinking.
When I clean up and start a program I usually drop 12-15 fast. Maintaining the lifestyle change is the higher goal.
I am planning working towards a scuba certification in August so my main focus is metcon workouts Sun-Tue-Thur with strength workouts on Mon-Wed-Fri to add some muscle mass. This is a lot but I am working into it slowly and careful not to over-train. I've done that enough times to know it will discourage me and throw me off the plan for quite some time.
Diet is Paleo-ish. I find it easy to avoid processed foods. I just need to stay away from the alcohol and the fast food runs that accompany it. I know the triggers and the pattern. Intermittent Fasting appeals to me as well, I've been doing it without knowing it for years.
Now to the log:
Sunday 06/01: 7:30AM
For Rounds, one minute rest between rounds
- One-Arm 16kg KB Swing each arm
- One-Arm 16kg KB Clean each arm
- One-Arm 16kg KB High Pull each arm
- One-Arm 16kg KB Snatch each arm
I was hoping for 10 rounds, but only managed 5. Will push through additional rounds! I really enjoy kettlebells for some reason. I own a pair of 16kg and a single 24kg and 32kg.
Biggest mistake was ignoring PWO meal and having a large cup of black coffee an hour later. My heart was pounding and my head felt tight and spinning until I ate around 12:30pm.
Monday 06/02: 6:00PM
Strength Routine. Basics
Squat 5 x 5 x 135
Bench 5 x 5 x 135
Deadlift 5 x 5 x 135
I can lift heavier but was focusing on form. Squats were below parallel.