NC4x4 CrossFit Club

So I'm now stranger to crossfit but admit that I've been out the game for quite some time now. Had a couple of kids, back in shcool, working full time yada yada. Not an excuse but I unfortunately put working out on the back burner. I've recently been trying to get back into the swing of things and get in some consistent work outs. I have just about everything I need at home, underneath all the jeep parts in the garage. I knew going into this that my legs would blow out quick. I paced myself through 100 burpees the other day at 9:40 (def no fire breather.) I did not want to scale the weight since I liked the twist of going overhead with the lunges. So I grabbed a 45lb bar in between the rain showers and hit it. First set of lunges in and my A$$/hams were on fire. Since I have a long road trip this weekend and have to sit in the car for 12hrs one way I decided I wanted to be able to walk and move around half way decent so I decided to complete only 3 rounds. 20:08 was my final time. Again I know I'm obviously out of shape and my time was of no surprise but it was a solid workout. Guys pulling sub 10 are screaming through this. Thanks for the thread and a solid work out for the day.
 
Had to modify the work out due to a sprained wrist. Did the lunges with 25lb dumbbells down at my side and air squats. Took about 14 minutes.
 
Will Carter said:
Women's standard for this is 35lbs. Times ranging from 11:00 to 25:00 in the gym.
@trailhugger
@jeepin' jen
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Dammit you had to call me out - I guess I'm in. @Mulishajoe has been trying to convince me to go to crossfit for over a year & I've been avoiding it. I'm ok with working out in the comfort of my living room though! :D
 
@Ron stole my joke. :lol:

I also joke that having toddlers is better than crossfit... Before we moved, I was frequently carrying a 20# small person (with opinions) the 3/4 mile to the park, and then playing with them on the equipment. I more often had to carry both of them (20 and 30#) back home. Sara has me bench press her sometimes (she's gotten too big/tall to swing her like a kettle bell), we call it my "Sara strength" training. :lol:

I read a lot about functional strength and loading the body to support itself. Basically, use it or lose it.

@jeepin' jen I'm seriously planning on using Sara or Robert for my lunges. ;) Maybe I'll let them take turns...
 
Holy crap. My kid is 288 I'm not holding him over my head.
 
ManglerYJ said:
I was winded just reading all this crap and I barely did THAT in under 15 minutes. This stuff sounds like effort. Me and effort aren't the best of friends.
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When your body decides to put the exact same amount of "effort" into your life expectancy as you are with this statement are you going to be okay with that? Yes, we could all go at any time. Yes, we all want to enjoy our lives and not worry. However, I personally want to be a good example for my 3 yr old son and do everything I can to live a long, healthy existence. I want my son to grow up responsible and caring about how he impacts the world,not just living life in a fast food, tv, video game, garbage induced coma. Not picking on you specifically Matt, I have known you a long time. I just am sick of seeing the mentality that many Americans share.......:)

It took me ballooning to over 250 lbs of flab, cholesterol over 300, not being able to jog a mile for me to realize that the way I was living was not going to work for the long run with my son on the way. I picked up a mountain bike, started slow(ish),worked on my diet some, and then got in to the obstacle course racing as a fun outlet. Running came with it and now I am planning to complete a 30ish mile obstacle course race in Tahoe next year for my 40th birthday. Once you really think about what is at stake........finding 15 min a day to start is worth it. Once it becomes a way of life, it gets much easier. I am now under 200 (but a lot more muscle) routinely run 13-15 miles (or more with/without strength obstacles in the mix) and have been off any meds for over a year when they told me that I couldn't beat heredity (on the blood work)........I love my life way more now than ever before and enjoy spending time hiking, etc. with Mark as he gets into the outdoors stuff. I pick up his new Stryder balance bike Friday so a new adventure is on the horizon........

Sorry to be long winded but I hear the excuses daily as well. I like to stick with the idea "You can't use your choices as excuses".......find a bit of time to do something active. It took me a long time to figure that out.

If anyone is interested in the obstacle course racing stuff feel free to shoot me a private message and we can discuss. Spartan is coming to Carolina Adventure World next weekend and I will be there both days on the course a bunch. Also there is a great local race called the Bear Crawl 5K in Marion the 21st at Jellystone I will be at.

Will, I will be in touch about the obstacles. I have a bunch of build knowledge as well I would be happy to help with/share to help get an OCR program rolling in my "local" area.

Andy
 
zubz said:
When your body decides to put the exact same amount of "effort" into your life expectancy as you are with this statement are you going to be okay with that? Yes, we could all go at any time. Yes, we all want to enjoy our lives and not worry. However, I personally want to be a good example for my 3 yr old son and do everything I can to live a long, healthy existence. I want my son to grow up responsible and caring about how he impacts the world,not just living life in a fast food, tv, video game, garbage induced coma. Not picking on you specifically Matt, I have known you a long time. I just am sick of seeing the mentality that many Americans share.......:)

It took me ballooning to over 250 lbs of flab, cholesterol over 300, not being able to jog a mile for me to realize that the way I was living was not going to work for the long run with my son on the way. I picked up a mountain bike, started slow(ish),worked on my diet some, and then got in to the obstacle course racing as a fun outlet. Running came with it and now I am planning to complete a 30ish mile obstacle course race in Tahoe next year for my 40th birthday. Once you really think about what is at stake........finding 15 min a day to start is worth it. Once it becomes a way of life, it gets much easier. I am now under 200 (but a lot more muscle) routinely run 13-15 miles (or more with/without strength obstacles in the mix) and have been off any meds for over a year when they told me that I couldn't beat heredity (on the blood work)........I love my life way more now than ever before and enjoy spending time hiking, etc. with Mark as he gets into the outdoors stuff. I pick up his new Stryder balance bike Friday so a new adventure is on the horizon........

Sorry to be long winded but I hear the excuses daily as well. I like to stick with the idea "You can't use your choices as excuses".......find a bit of time to do something active. It took me a long time to figure that out.

If anyone is interested in the obstacle course racing stuff feel free to shoot me a private message and we can discuss. Spartan is coming to Carolina Adventure World next weekend and I will be there both days on the course a bunch. Also there is a great local race called the Bear Crawl 5K in Marion the 21st at Jellystone I will be at.

Will, I will be in touch about the obstacles. I have a bunch of build knowledge as well I would be happy to help with/share to help get an OCR program rolling in my "local" area.

Andy
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OK... challenge accepted..... but I ain't wearing no spandex..... no good would come of that.

I do need to get in better shape (hey - pear is a shape!) I will miss my fast food, tv, video game, garbage induced coma..... :)
 
ManglerYJ said:
OK... challenge accepted..... but I ain't wearing no spandex..... no good would come of that.

I do need to get in better shape (hey - pear is a shape!) I will miss my fast food, tv, video game, garbage induced coma..... :)
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That is how is starts.......good luck. If I can help with anything let me know.
 
Lol where's a good place to start if your 40# over weight and afraid of your heart exploding..... Because that's what it felt like just reading this.....
 
I dig it. See if i can get back in town tonight at a decent hour. Hell....maybe i will stop by your place on the way back from raleigh next week and have a "certified" person take my time. :smokin:

As long as its fo-free :flipoff2:
 
RobMcBee said:
Lol where's a good place to start if your 40# over weight and afraid of your heart exploding..... Because that's what it felt like just reading this.....
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Walking (and possible carrying a lighter weight with you) or a scaled light weight basic movement type deal. I started just searching the web but the #1 thing is try to cut out some of the not so healthy stuff you may be eating. Not saying cut it all, I still eat plenty of questionable stuff but it is all in moderation........that combined with light exercise to get your body moving can be very beneficial.

Beginner's Guide to Exercise
 
zubz said:
Walking (and possible carrying a lighter weight with you) or a scaled light weight basic movement type deal. I started just searching the web but the #1 thing is try to cut out some of the not so healthy stuff you may be eating. Not saying cut it all, I still eat plenty of questionable stuff but it is all in moderation........that combined with light exercise to get your body moving can be very beneficial.

Beginner's Guide to Exercise
Click to expand...


I have noticed a drastic change in my health after i found something that i actually enjoyed to do that was excercise. For me it was getting into mountainbiking. Pretty natural because alot of my friends were into it, i enjoy the outdoors and was heavily into riding dirtbikes as a kid. Not only is it healthy to do the actual "sport", but it also gives you a reason to be more healthy.

Alot of times i will plan on riding later that day and say "well shit, if i eat X then i will probably feel it later on my ride".

We would all like to think that dieing early is good motivation to not be a fatass, but in my case that never worked. FUN was a better motivator.

And yes, i am still a fatass but roughly 20-25 pounds down and closing in on 200 (which is my goal).
 
The first question when people start: What do I eat?
The go to short answer in crossfit is: Meat, vegetables, nuts and seeds, some fruit, little starch, no sugar.

Pretty simple right? Make a choice today to cut back on anything that's not on that list and eat more of things that are. If you don't know what something is use your internet phone to ask google.


Eat like a king at breakfast, a prince at lunch, and a pauper at dinner.
Eat something when you wake up. It gets the gears turning better.

I'm far from a nutritionist but the majority of us don't need one anyway if we just make a couple better decisions during the day.
 
Sooooooo. I've been watching the times from everyone, thinking I can't be that terribly slow. Rechecked the workout and saw 50 ft! Yea so I did 50 lunges with 45lbs overhead for each round, WAY more than 50ft of lunges. Still enjoyed the workout though. Next time I'll have to pay better attention
 
Good LOHRT.

I carried Robert (32#) on my back for the first and third rounds and Sara (40#-ish) for the fifth. Air squats. Hey, gotta start somewhere...

9:09

Edited to add kids' weight.
 
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