Hey WARRIORS!!
I recently decided to kick my fitness up a few notches and decided to join a local CrossFit gym, or Box! I am extremely excited to be part of a great group of people. The box and its people are very encouraging and supportive. I will be posting details of the workouts as well as my blood sugar reading before and after the workouts.
I wear a Waist Band during each of my workouts. The band keeps my pump secure and out of the way now matter what Workout of Day (WOD) calls for! Whether its running, Olympic lifting, or even flipping tires, the band will keep up!
Here are some details about the workouts I have done so far. I will do a better job of keeping more detailed notes in the future!
As always feel free to reach out via e-mail, Facebook, or Twitter!
Friday, June 3, 2016
STRENGTH:
Snatch (Light) (65lbs)
4 sets X 5 reps: Deadlift
4 sets X 5 reps: Snatch Pull
4 sets X 5 reps: Snatch Balance
WOD:
12 Minute Partner AMRAP
30 Kettlebell Deadlift
30 Kettlebell Swings
30 ABMAT Situps
53 lbs
Thursday, June 2, 2016
MIDLINE:
Rope Climbs 4x
STRENGTH:
Front Squat
Warm-up: 45 lbs
Warm-ups: 75 lbs
8 reps: 125 lbs
8 reps: 155 lbs
8 reps: 175 lbs
WOD:
The 15s
15 Minute EMOM (Every Minute on the Minute)
15 Cal Row
15 Burpees
15 Wall Balls
Result: This workout was rough!!!
Wednesday, June 1, 2016
WOD:
21-15-9
Clean (95 lbs)
Box Jump (24”)
Result: 9:06
Monday, May 31, 2016
MURPH!!!
With Partner
1 Mile Run
100 Pullups
200 Pushups
300 Air squats
1 Mile Run
Result: 40:05
Friday, May 27, 2016
STRENGTH:
Front Squat
Warm-up: 45 lbs
Warm-ups: 75 lbs
10 reps: 115 lbs
10 reps: 135 lbs
10 reps: 155 lbs
Tuesday, May 24, 2016
STRENGTH:
Clean and Jerk
125 lbs max
WOD:
5 Rounds for Time
Mad Cindy
400M Run
10 pull-ups
15 pushups
20 air squats
Result: 22:07
Friday, May 20, 2016
STRENGTH:
Snatch
95 lbs
WOD:
25 Back squat (45 lbs barbell)
10 pullup
15 Overhead Shoulder (45 lbs)
25 Back squat (45 lbs barbell)
10 pullup
15 Overhead Shoulder (45 lbs)
25 Back squat (45 lbs barbell)
10 pullup
15 Overhead Shoulder (45 lbs)
Result: 8:00
Thursday, May 19, 2016
STRENGTH:
Front Squats
Warm-up: 45 lbs
Warm-ups: 75 lbs
5 reps: 115 lbs
5 reps: 145 lbs
5 reps: 175 lbs
WOD:
3 Rounds for Time
15 Burpee pullups
12 Bent over Rows (alternating arms) (35 lbs dumbbell)
9 Box split lunge (45 lbs barbell)
Result: 12:54
Wednesday, May 18, 2016
WOD:
Ran 2.5 miles
Tuesday, May 17, 2016
STRENGTH:
Back Squats
Warm-up: 45 lbs
Warm-ups: 75 lbs
5 reps: 135 lbs
5 reps: 165 lbs
5 reps: 195 lbs
WOD:
Cindy(ish)
15 minute AMRAP
5 pull-ups
10 pushups
15 air squats
Result: 12 rounds
Monday, May 16, 2016
WARM-UP:
200M Farmer Carry
2 each arm Turkish Getup
5 Handstand Kick up (I struggled majorly on this!!)
MIDLINE:
Dead Hang -- 2 minutes
STRENGTH:
10 Minute Tire Flip (With partner) – 115 Flips
WOD:
3 Rounds for Time
400M run
40 ABMAT Sit-ups
7 Deadlifts (205 pounds)
Result: 14:27
Friday, May 12, 2016
STRENGTH:
Overhead Squats
5 sets X 5 reps
WOD (Workout of the Day):
12 Minute AMRAP (As Many Rounds as Possible)
2 Overhead Squats (75 pounds)
2 Chest 2 Bar
2 Burpees
3 Overhead Squats
3 Chest 2 Bar
3 Burpees
4 Overhead Squats
4 Chest 2 Bar
4 Burpees
..
..
..
..
Result: 10 Rounds plus 15 Reps
Excited to see your results man. I recently joined crossfit as well and found that it is a tough workout to handle insulin correctly. You really need to evaluate each workout and determine an insulin game plan. Typically, I increase my basal rate between 125-150% 30 mins before my workout to mediate the glycogen released from the (excuse my lack of better terms) “high stress” workouts. Don’t get me wrong, I love crossfit and the intensity so far. But i haven’t been able to nail my insulin doses yet. Even with my boluses on a good day they wont be higher than 10mmol/L (180). Let me know if you have better luck.
Thanks for sharing,
Ed