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March 1 2008
100 push ups
100 sit ups
100 pull ups
100 squats

13:20 sec

YEAH BUDDY!! I did it. Believe it or not, I have had difficulty sticking to a program ever since I finished University Baseball. And even then, the occasional "bender" got in the way but this past month the only thing that got in my way was a little stomach flu but I stuck to it. I'd like to thank Chris for the challenge, crossfit for the challenges, mike for chirping, and God.  I will re-evaluate
- vertical (22 inch)
- weighted chinup (25 lb 3 times).
- 5 K row 23 min

My clothes are fitting tighter up top and looser down below, and I've managed to weigh in at 194 lbs yesterday. 

I will continue to participate in crossfit, maybe not as religious as this past month because I would like to explore other workout regiments, but I can't walk away from those daily challenges forever!

 

Catalyst Fitness Inc.
498 Queen St. East, 2nd Floor
Sault Ste. Marie
(705)253-0011
www.gocatalyst.ca
www.catalystfitness.ca

Friday Feb 29, 2008

3-3-3-3-3 Back Squat

Feb 4th I recall doing the exact same workout.  This is great because I get a chance to see how much I improved.  Last time I did 255 for 5 sets of 3.  Today 255 for 3, 265 and then a 270.  I feel really powerful in the glutes and my squat flexibility has increased noticeably! Tomorrow is the last day of this one month project.....
But I may be hooked on a routine.

Thursday Feb 28

10, 95lb sumo high pull
10 ring dips
7 rounds.

6 min and 35 sec. This kind of felt like a vacation from the last workout I did.  Although those sumo high pull do a number on the old glutes!

 

Catalyst Fitness Inc.
498 Queen St. East, 2nd Floor
Sault Ste. Marie
(705)253-0011
www.gocatalyst.ca
www.catalystfitness.ca

Tuesday Feb 26, 2008

 

5 Rounds for time:

400 m

50 squats

30 back extensions

 

My time: 33 min

Now, reflecting back on just a couple days ago, I recall running 5 800m.  And here we are, Tuesday and I'm running 5 400m laps.  I didn't have access to the George Leach track today so I substituted a 1min 30 sec 15 meter shuttle run.  Basically, I took the time it would take me to run 400 m.  I felt great right up to the back extensions.  I've had trouble trying to do these in a circuit once before and once again my lower back was totally ceased after 2 sets. I spent about 10 min totally lying on the floor trying to loosen up the death grip on my lower back.  I eventuallly substituted in reverse hypers and then finished up the last two sets on the hamstring curl machine.  I feel great now though!

 

Monday Feb 25, 2008

 

1-1-1-1-1 Shoulder press  I lifted - 145

3-3-3-3-3 Push press                 - 155

5-5-5-5-5 Push jerk                    - 135

 

A nice upper body strength and power day.  I loved it.  It's a great feeling to lift heavy ass weight over your head.

 

Sunday Feb 24

 

5 Rounds

800m

30 70 lb db swing

30 pull ups

 

WHAT! The longest workout so far. (47 min...aprox)  It you have a spare hour and don't just want to go for a boring jog, try this little number.  You might want to bring a friend along....to drag you home.

 

Catalyst Fitness Inc.
498 Queen St. East, 2nd Floor
Sault Ste. Marie
(705)253-0011
www.gocatalyst.ca
www.catalystfitness.ca