Linda's southwest garage adventure

[Linda Kardos]

Hi all,

I'd like to join in and log my workouts here. I've been over at the Crossfit "over 50" thread and on another general fitness forum before tracking workouts, but I'm not spending much time at either online community now. Just before the holidays I was following the CA workouts and bought Greg's book, but really pure O-lifing is not the right fit for me since I have no competition aspirations or access to coaching.

Stats and Bit of History

F /52y.o. /123-125# /5'4" (I may have shrunk to 5'3" )
Easily stay within 19-20% bodyfat whether I workout or not. Have probably followed every eating protocol and diet for healthy living ever promoted, from the perricone prescription to juicing to fasting to food combining to vegetarian to paleo. Now I just eat what I feel like which works out to 15-20%P, 20-30% C and 50-60% fat (<2500kcals when not working out hard, up to 3500kcals when going hard) Not opposed to alcohol, but I do watch it since it affects my energy/performance level more than any other dietary component. Spent a lot of money on supplements in the past and settled on none in the long run.

Have a home gym with woman's O-bar, bumpers and tech plates, kettlebells, rings, 12# med.ball, skipping rope... Plans for this year are to build a pullup bar, get a C2 rower, insulation from the cold winters and maybe a tire. Running outside is only available at the college track during limited daytime hours (not a safe neighbourhood )

Since my late teens I've been active but not competitive (except for a couple of years in bodybuilding) in recreational sports and strength training mostly on my own. 3 years ago I started doing Crossfit "a la" programming at Piere Auge's gym in Ottawa. That was a very good fit for my interests. I supplemented that with some personal training on squats, deadlifts and bench press from Willie Albert (Canadian PL competitor and record holder).

Last year I moved to the southwest (NM) and knew that I would in no way be able to have the same access to coaching or strength and conditioning community that I previously enjoyed. So here I am trying to do it on my own. Crossfit mainsite WODs were a let down compared to the affiliate I was at and O-lifting WODs on CA are too specialized.

Goal
My goal for this year is to recaputure the PRs in strength lifts (including O-lifts with better technique) that I had when I left Ottawa last year and to be able to perform crossfit style WODs(under 20 min) with the same intensity. I plan to come up with a program for myself that covers the whole year. Any help or input that you folks have I welcome with open arms. (I'm likely to try and do too much)

A cyber fitness pal once wrote that "the fitness activity has to match the personality" and in my case that is true. I have never been "naturally athletic", but I do enjoy working at high intensity, perfecting good form and of course making PRs no matter how small. (I'm probably the only person who works hard, eats welll and does NOT want to live to be 100!)


Looking forward to joining you!

[Linda Kardos]

Warm Up (this week)
2 min run
10 PU
10 SQ
10 SU
joint mobility drills

SP 5X5
40,45,50,55,60 (4+1PP)

PP 65 #
Reps - 4, 5,5

For time: (9:14)
50 Squats
40 Push-Ups ( 18 were mod)
30 Sit-Ups
20 Vertical Jumps
10 TOWEL PLU ( mod: on toes)

15 min stretch & foam roll
----------------------------------------------------------------------
Finally I put together my plan. I'm trying to keep it simple by basing it on what has worked for me before and incorporating structure (5/3/1) from from what I've been reading here and in other resources. Today was pretty good, but did not expect to be starting out so far back.

[Linda Kardos]

Warm Up (same)

Skills
HSPU – HS holds 20sec/40/30
- several reps breaking hold then PU
Pistols – LS & RS x 8 (to med ball w/assist)

WOD : 4 rounds (16 min.)

1min BXJ – 14,9,10,9
1min KBS 35# - 21,20,20,17
1min HR (hollow rock) – 20,17,16,16
1min sit 2 stand (no push-off) – 10,10,9,10

20 min stretch & foam roll
------------------------------------------
Ouch! I hate starting up after time off.

[Linda Kardos]

Warm Up (same)

BSQ 5x5
75, 90, 100, 110, 110

SLDL
35#KB 3 sets x8

REV HypEx
3 x 20

20 min stretch & foam roll

(I always use pound weights unless otherwise noted)

[Linda Kardos]

Warm Up

TABATA sprints

30 min+ stretching, icing and foam rolling

[Derek Simonds]

Welcome aboard Linda. There is truly a lot of great stuff going on in these training logs. It looks like you are comfortable with where you are and what you want to do and that is the most important thing in my view.

I will pop in and out and take a look at your training, if you ever have any questions you are always welcome to ask.

Derek

[Linda Kardos]

Thanks for the welcome Derek. I suppose I am posting here mostly for community at the moment so I won't necessarily be asking questions frequently. I don't mind the critiques or comments at all, feel free.

Warm Up

HPSN + OHS 5x5 45#

5+ min. of SN BAL - BAR ONLY

3 x L-sit holds on weight stacks (subbed for paralettes), one knee up

Evil wheel: 3x8

15 min stretch & foam roll

[Linda Kardos]

Rest
20 min stretching

------------------------------------

DL 5x5
85#, 105, 125, 140, 155

Good Mornings: 3x8, 45#

Stretch & foam roll

-----------------------------------

That ends the first week of my 4 week plan to try and find the fight amount of work per day. I am being conservative since I had a rather long lay off. I'm still feeling sore from a couple of days ago (but that is normal and I expect it to get better as I stay consistent). I really have to avoid my back and legs "tightening-up" from doing too much, too long, too soon. So far, so good.

[Linda Kardos]

Warm Up x2
•5 BXJ (22”)
•5 jumping PLU
•5 Burpees
•30 sec plank hold

joint mobility drills

SP 5X3
45#,50,55,60, 65 (2 + 1PP)

PP 3x3
70#, 75,80

For time: (7:30)
12 -8- 6
•Cleans 55#
•JKPU (jackknife) - feet up 9 1/2”

stretch & foam roll

[Linda Kardos]

Mar 18/10

Warm Up (same)
rest
(stretch & foam roll)

Mar 19/10
rest

Mar 20/10

Warm Up (same)

BSQ 5x3
85, 100, 110, 115, 120

For time: (7:13)
3 rounds
•10 KB SN 15# (5L, 5R)
•10 KBS 35#
•10 burpees

stretch & foam roll