From Crossfit to NROL4W - my NEW training log

[Juleslynne]

Hi,

Well, here goes I'm switching from cross-fit. I'll try to get a picture and measurements up soon.

DAY ONE, STAGE ONE of NROL4W.

Workout A Feb.6/08

Squats
45lb bar - 2/15
I used the clean to get the bar up and think it will be a bit difficult with more weight to get the bar back up from my shoulders over my head so will use the squat cage next time.

Push-ups (regular, I got used to these with CF)
2/15

Seated Row
50lbs, 2/15
My gym doesn't have small increment weights to increase, maybe I'll ask for some

Step-up
Med red step
12lbs, 2/15

Prone Jackknife
1/11, 1/8 ( I forgot that it was 2/8 and when I couldn't do more than 11, went back to double check the reps....good thing it was only 8, that's all I could manage for this one....whew!!)

Post workout shake - Slimfast with soy milk (yummmm)

Overall I feel great right now. My gym was closed for a week so I took a week off and was actually feeling quite sluggish, missing my 3day/wk CF workouts.

I do Winsor Pilates on my days off from the gym so will keep that up and I've been eating according to the Zone + keeping track of things on Sparkpeople since beginning of January.

My struggle will be to increase calories. I'm still trying to wrap my brain around that one.

[DanceDiva]

Just a quick hello as I saw your log. Welcome.

I've only read about cross-fit. Did you like it? The level of intensity lead me to think that I would need to be athletic-fit in order to enjoy it.

I did the same thing with the jackknife reps

[Juleslynne]

Hi Dance Diva,
Thanks for stopping by.

You can scale the cross-fit workouts to your level but you'll find that a lot of the exercises are ones you can do on your own. (pull-ups, push-ups, kettle bell swings, sprints, squats etc.) and with a weight that suits your level. A lot of the workouts are for time so you're doing a lot in a short amount of time. I needed help with the lifts (clean, jerk, press etc.) and had my husband there to help with those since good form is soooo important to avoid injury. I really loved cross-fit. I like how it's something new every day, I noticed a difference in fitness level and muscle tone, a huge improvement in strength....for the 3 months that I did it. I'll likely go back to cross-fit after completing NROL4W.
Are you still thinking of trying CF?

Jules

[DanceDiva]

I was contemplating trying it but put in on the back burner; your description has intrigued me enough to give it a test run when I finish NROL4W. At that point, I might be able to do a pull-up.

[Willie]

I LOVE Crossfit, but could only afford it for a couple months. I now run a similar workout for my teammates every Thursday, and it's amazing how much those workouts complement our rowing!

[Juleslynne]

Stage 1, 1st workout B
Feb.8, 2008

15 min intervals on treadmill
stretching

Deadlift - 65lbs bar, 2/15
Dumbbell shoulder press - 15lbs DB, 2/15
Lat pulldown -80lbs, 2/15
Lunge - 12lbs DB, 2/15
Ball crunch - 2/15 (I didn't find these too hard so did 15)

I was so used to using the bar for shoulder presses (from my crossfit workouts) that I forgot how different it is to use Dumbbells for this. I tried 20lbs at first but wouldn't be able to do 2/15 at 20lbs (yet) so stuck at 15. I did some warm-ups before each exercise just to get the right weights and feel for the movements. A good workout, looking forward to Monday. I'll do my pilates workout today.

It's all good so far, not too hard. From what I'm reading, it picks up during the next stage.

Kate: I can see how crossfit would be fantastic for rowing!

[DanceDiva]

Originally Posted by Juleslynne

Ball crunch - 2/15 (I didn't find these too hard so did 15)

Hi Jules,

It's been recommended in the NROL4W forum to keep the workout reps but to chose a harder crunch variation. In the book they show holding a plate at chest and holding arms overhead. You can also hold a weight in your hand with arms overhead. If none of these variations is sufficient, putting your feet on a bench or bosu ball have also been suggested as harder variations.

Personally, since I knew my core was strong, I didn't try to make these harder until my last 2 workouts, so just throwing some info your way.

Tracey

[mel]

Hi Jules, nice to have you here.

My husband does crossfit wod almost daily. It is amazing stuff. This is very different but very beneficial.

I have been working in some of the tabta stuff from xfit into my HIIT training, especially on off days.

It took me awhile on the food stuff too, but I am so happy to be eating this way, and I feel so strong.

mel

[Juleslynne]

STAGE ONE of NROL4W.

Workout A Feb.11/08

Squats
65lb - 2/15 (+20lbs since 1st workout)
Used the cage and did a lot of warm-ups to stretch and work on flexibility.

Push-ups (regular)
2/15

Seated Row
60lbs, 2/15

Step-up
Med red step
15lbs, 1/15, 1/12 (I was tiring at this point, awake at 3:30 with our baby and couldn't get back to sleep)

Prone Jackknife
2/8, the gym didn't have a med. size ball blown up so I used a large one which didn't feel quite right. Dumb gym!!! I asked them to blow one up .

Post workout shake: chocolate pro-lab with soy milk

Overall - another good day, I like this workout. I practiced a few pull-ups as well and am getting stronger at them.

Hi Dance Diva - thanks for the tips. I'll use one of the variations for the ball crunch on Wed.

Hi Mel - thanks for stopping by! Great hand-stand push-up picture!! My husband does the xfit wod still too. He's obsessed.

Have a great day!!!

Jules

[Juleslynne]

Stage 1, B2
Feb.13, 2008

15 min intervals on treadmill
stretching

Deadlift: 95lbs, 2/15
Dumbbell shoulder press: 15lbs DB, 2/15
Lat pulldown: 90lbs, 2/15
Lunge:12lbs DB, 2/15
Ball crunch - 2/15 (I tried one of the variations, arms over my head, holding a 12lb weight).

Re: Swiss Ball Crunch, I don't know what it is about the ball crunches, but I might substitute again for next week. I feel I need more of a workout than I'm getting with this particular exercise. I do pilates 3x/week which has really helped in strengthening my core.

Other than that, I really like the program so far. I went up in my weights and was especially impressed with my deadlifts this week because I'm getting more flexible in the degrees I'm bending and stronger with lifting. My form felt great. My goal is to do my bodyweight for the deadlifts someday. I couldn't go up in the DB shoulder press yet, the weights go from 15 to 20 and I couldn't do 2 sets at 20lbs. Even after two weeks on the program, I feel stronger.

It's A3 tomorrow morning, 2/12. WOO HOO!!!!


Jules

[Juleslynne]

Workout A3 Feb.15/08

Squats
85lb, 2/12

Push-ups (regular)
2/12

Seated Row
70lbs, 2/12

Step-up
Med red step
15lbs,2/12

Prone Jackknife
- once again, there is no med. size ball so I did bicycle crunches instead. The big ball is too big, the small ball too small....I feel like goldilocks!!

This was a great workout, I loved that I went up with the weights.


Jules

[Juleslynne]

Unfortunately, I've missed two days of workouts, one because my gym was closed (for the Holiday on Monday) and today because my little guy is sick. Too bad. Maybe I can get there tonight when my dh gets home, I'll see.

[Juleslynne]

Stage 1, B3
Feb.22, 2008

15 min intervals on treadmill
stretching

Deadlift: 95lbs - 1/12; 100 lbs - 1/12
Dumbbell shoulder press: 15lbs DB - 1/12, 20lbs - 1/12
Lat pulldown: 90lbs, 2/12
Lunge:15lbs DB, 2/15
No ball to use for swiss ball crunches, I did bicycle crunches and sit-ups instead. Maybe next time I'll use a bench.

It's been a week off and I'm glad to be back to where I left off, both with the weights I can lift and with my weight too. There's no change on the scale but by my calculations, I've dropped a bit of body fat already. I was able to increase the lbs for deadlift and shoulder press. I'll be back to the gym Monday morning for A4!!

[mel]

Really glad you are enjoying the program!

I made the swissball crunches more challenging by doing them with a cable tower. There are images on the web if you are interested. IT really works the abs.

mel

[Juleslynne]

Workout A4 Feb.25/08


Warm-up on elliptical and some stretches

Squats: 65lb, 2/12
Push-ups: (regular)2/12
Seated Row:80lbs, 2/12
Step-up,Med red step: 15lbs,2/12
Prone Jackknife,purple ball: 2/10

I went down in weight on the squats to concentrate on my form and I am finally (after 5 months of working on my flexibility) getting right down with good form. I had dh watching me and he said that's the first time he's seen me do a set getting so low. Watching the videos has helped, also just practicing.

[Juleslynne]

Stage 1, B4
Feb.27, 2008

15 min intervals on elliptical
stretching


Deadlift: 115lbs - 2/12
Dumbbell shoulder press: 20lbs - 2/12
Lat pulldown: 90lbs, 2/12
Lunge:15lbs DB, 2/12
Yeah..finally got a new ball for the swiss ball crunch. I did the variation of holding a 10lb DB over my head.



It felt good today, I was a bit sore for the lat pulldown so didn't increase the weight with that one. Otherwise, it was a good workout. It's fast and it feels great to be going up with the weights. The scale hasn't budged in weeks and I really have a hard time with that but I'll resort to measuring inches and fat lost instead.

[Juleslynne]

Stage 1, A7 Feb. 29/08


Warm-up on bike and stretches

Squats: 85lb, 3/8
Push-ups: (regular)3/8
Seated Row:90lbs, 3/8
did not complete
Prone Jackknife,purple ball: 3/15



I had a sore muscle in my inner thigh so did not complete the step-ups. I didn't want to push it and was having a bit of pain. I was sore for the day and day after but am fine now. Luckily it wasn't a full strain.

[Juleslynne]

Stage 1, B7, March 03'08

15 min intervals on elliptical
stretching

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