Crossfit

My Goal

Well I was going to blog about why spammers would be more successful if they didn’t post comments like “Hi, very nice post. I have been wonder’n bout this issue, so thanks for posting” or why a Twitter user named @ghtiyjklksjd would have trouble being followed. Instead though, I am going to tell you what my personal physical fitness goal is.

The goal: to be able to do the CrossFit workout named “Fran” in firefighting gear and on air (I don’t care how many cylinders or minutes it takes either).

My current state of fitness can be explained by two words “Big Boy.” I am actually thinner than I was but I could do much better. Before, I began any working out I weighted in at 275 and my poor size 40’s were saying “excuse me but don’t you think we are a bit small.” It seemed 275 kind of snuck up on me. I just got on the scale and bam that number was looking at me. Something about that number seemed way to close to 300 and then 400 and then next thing you know the piano sized coffin. I don’t eat right and I don’t want to. I now do Crossfit on and off. The first time I did the “Fran” workout I really had trouble walking for a week. Now I can do it in roughly 15 minutes (with assistance on the pull-ups). I am adjusting the EA Active squats to be like Thrusters. I may even start Weight Watchers! Arghhhh! It does work. My wife is down 60 pounds because of it. Bottom line I need to get on the ball.

Up the Challenge! Pimp your EA Active!

The Wii EA Active is great but not quite awesome. I find many of the exercises that use the bands are not as good as they could be. The reason is those bands are just pitiful. Maybe mine were already stretched out before I got them. I really doubt that I would be considered to be in good shape so we can rule that out.  I have slowly been building my home gym up to become a Crossfit Home Gym. Crossfit is a whole different level of pain but like #wiimoms it has an awesome community of people. So now I am totally off topic. Topic On.  I have done 3 workouts and they have made me sweat like crazy but I have only been a tad sore and it’s more from stuff I haven’t done before like the side lunges. Have you been thinking the same thing? If so read on cause I got a way to make it brutal. (Disclaimer: I haven’t a clue about what I am talking about. Maybe you should ask your doctor before you have a heart attack doing something some idiot posted on a blog).

Exhibit A

Exhibit A

First thing’s first those bands have to be upgraded. I went out and found this set of bands that came as a pack of 3. Each has a different resistance. They are a little shorter then the band that came with the EA Active.  I had some web strapping from my personal fire gear for rope rescue but this stuff only cost $1-2 per foot and I used about 4 foot of a 20 foot length I had. You can find something much cheaper then this or consider it an upgrade. I got the webbing from REI. Exhibit A: bands and webbing.

Exhibit B

Exhibit B

I went ahead and since I am doing medium workouts I thought I would pick the medium band which happened to be the blue one. I used the same method to tie the webbing to the bands as the EA Active ones. Exhibit B: on left is original EA Active band and on the right is the medium band. Even the “red” band that came in the set of 3 is harder to work with than the EA Active one. Now go work out (and don’t even think about setting it up on easy).

40 Pound Weight Vest

40 Pound Weight Vest

I figured you were thinking that… switching bands? That’s it? Heck no lets get that heart rate going on all the leg exercises too. Next, we are going to add a weight vest to the workout. For me I chose the 40 lb variety. I had one sitting around when I decided I would train for the CPAT firefighter test that I failed on a major level. For the CPAT the vest is 50lbs and they add an additional 25 lbs to that when you are doing stairs so the 40lb vest is light. In fact, mow the yard with the vest on and now you can tack that on to your extra activity with a higher intensity level.

That’s all I got for now. Maybe if that isn’t brutal enough you can add some ankle weights but I think this should do you for a while.

Crossfit Fran

It has been a while since I have done a crossfit workout…that’s the bad thing. The good thing…I am doing it again! Today I did a modified Fran. Why you may ask did I do a modified Fran? From experience I can say that most Crossfit workouts will leave you incapacitated in some fashion. The very first time I did one I was working out pretty regularly and thought I was in decent shape. To make a long story short…I could barely walk for a week. Instead of 21-15-9 sets, I did 15-9-6 sets. Thusters were done as prescribed. Pull ups with 80 pound assist (should have done 60 since I powered through all of them with no breaks).  I am down ~25lbs from my heavist weight of 277 and am pushing to be down another 60.