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.
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?
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.
__________________ Just because your mother thinks you're special doesn't mean I do
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!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
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!
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
__________________ Just because your mother thinks you're special doesn't mean I do
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.
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.
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.
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.
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!!
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.
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.
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.
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.
Deadlift: 95lbs - 3/8
Dumbbell shoulder press: 20lbs - 3/8
Lat pulldown: 92.5lbs, 3/8
Lunge:15lbs DB, 3/8
Yeah..finally got a new ball for the swiss ball crunch. I did the variation of holding a 15lb DB over my head. 3/15
I've calculated my body fat and from Feb.1st to March 1st have gone from 27.86% to 26.86%. I've stayed steady at 134 lbs though. I am noticing a difference in how my clothes fit and my husband is noticing a difference in how I look. I've lost everything I had in my chest though!! I don't mind but I might have to get a few dresses and summer tops tailored...either that or wear a padded bra to fill out the sundress tops!!
My diet: I'm basically still following the Zone and keeping all my meals balanced. I've added a post-workout protein shake but I know I'm not eating enough calories (not what Cassandra ordered, anyway). I have to get on top of that more....
Deadlift: 1/8 at 95 lbs, 1/8 at 105 lbs, 1/8 at 115 lbs
Dumbbell shoulder press: 20lbs - 3/8
Lat pulldown: 95 lbs, 3/8
Lunge:20 lbs DB, 3/8
Yeah..finally got a new ball for the swiss ball crunch. I did the variation of holding a 15lb DB over my head. 3/15
Woohoo, I went up in the deadlifts and they felt great. I wasn't having a big problem with the grip this time. I only have the special workouts then I'm off to Stage 2!!!
Squats: 65lb, 32 reps
Push-ups: Regular, 30 reps
Seated Row:65lbs, 57 reps
Step-Ups: 15lbs, 30L, 27R
Prone Jackknife: did not complete
I was spent, couldn't do the jackknives, I would have puked.
Deadlift: 65lbs, 86 reps
DB Shoulder Press: 15lbs, 20 reps
Wide-grip lat pulldown: 50lbs (on nautilus machine): 32 reps
Lunge:15lbs, 26 reps
Swiss-ball Crunch: 50reps
OK, these "Special" workouts are brutal man!!! I thought I'd just knock these off then move on to Stage 2 but holy cow, I'm totally pooped. It was obvious I started off with weights that were too light on some exercises (ie: deadlifts) but some were OK, (ie: shoulder press)
I'll start Stage 2 on Monday, excited about that and moving on. I need the weekend to recover now, I'm going to go rest. (oh shoot, I can't, I have three kids pulling at me and a husband who is 'ill' right now, great!)
Steer: I just decided to try something new for a bit and will likely go back to cross-fit after completing this program. I was getting a bit nervous with the Olympic lifts in crossfit. I was building strength but not the confidence to do the big lifts....I was becoming afraid of the bar and of the possibility of getting injured so stepped back from it a for a while. It did make me realize how important good form is though which helped with Stage 1 of NROL4W. My husband is still doing cross-fit, it's an awesome program overall. Good luck with it!
_____ OK, ON TO STAGE 2!_______
STAGE 2, WORKOUT A, MAR.17, 2008
FRONT SQUAT/PUSH PRESS: 1/10 @ 55lbs, 1/9 @ 55lbs
STEP-UPS: 2/10 @ 15lbs
DB ONE POINT ROW: 2/10 @ 10lbs
STATIC LUNGE: 2/10 @ 12.5lbs
PUSH-UPS: T-pushups with 5lb weights in each hand, 1/10, 1/9
PLANK: 2/60 seconds
CABLE WOOD CHOP: 2/10 (weight was at 1 on powerlift equip)
First off, this was a longer workout than I'm used to and looks like B will be even longer. Second, I'm impressed that I found a variation of a push-up that I found challenging and had trouble completing it. Third, this is harder than it looks on paper. The 1point row requires a ton of balance and I can't see much of an increase in weight over the next few workouts. Fourth: Planks are hard dude!!!
I don't know why we're to go up on our toes with the squat/ push-press. Is that for a calf workout? I'll ask about that. It doesn't seem safe to me.....
I asked about the going up on your toes and was told that the picture shown in the book is probably "exaggerated" so you note the going up. Here's a link to the thread: Front Squat Push Press. The thread also contains some video links.
The point of going up is to put power into the press portion of the lift. This is so you are able to push up more than you would be able to in a normal overhead press.
Tracey
__________________ Just because your mother thinks you're special doesn't mean I do
Ah ha!! Thanks for that link Dance Diva. I tend to do a little hop to get the bar up anyway, guess that classifies as getting up onto my toes. Thank you!
From Crossfit to NROL4W - my NEW training log
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