The Oracle of Apollo Snippets from the life of Apollo Lee

Trying CrossFit

Over the past seven weeks since the shocking weigh-in, I’ve lost 15 pounds. Starting on September 1, I’ve meticulously tracked what I eat and how much I exercise, thanks to my heart rate monitor. I’ve been doing a burpee weight workout over the last couple of weeks to prepare myself for what seems like the ultimate fitness regiment — CrossFit.

Yesterday, I decided to switch from my same-thing-every-day thing I’ve been doing recently to a scaled back version of the CrossFit program (so that I can get myself into “Ready for Anything” condition). So, that first day was this evening.

Since my recent APFT attempt, I have cut a significant amount off my two mile run time, but I haven’t completed another informal test since. So, I decided to start the CrossFit workouts in my own house with my own equipment scaled back.

How did I scale back the workout? For now, I took my APFT score over three events (in this case, 136) and averaged it. That makes my starting point 45% of the prescription. 45% of the reps and 45% of the weight.

Today’s workout was this:

For time:

1. Row 2 km (substitute 200 reps of the sumo deadlift high pull @ 45#)
2. 50 Wall Ball shots, 10 foot target, 20 pound ball (Substitute thrusters @ 40#)
3. Row 1 km (or 100 sumo deadlift high pulls)
4. 35 Wall Ball shots, 10′, 20#
5. Row 500 m
6. 20 Wall Ball shots, 10′, 20#

Applying my multiplier (45%) to the workout, it comes down to:

For time (all exercises with a pair of 10 pound dumbbells to total 20 pounds of weight):

1. 90 Sumo Deadlift High Pulls
2. 23 Thrusters (Squat to Push Press)
3. 45 Sumo Deadlift High Pulls
4. 16 Thrusters
5. 23 Sumo Deadlift High Pulls
6. 9 Thrusters

Okay, uncle. I had to stop a few times, recover a little bit, drink some water, consider the fact that I’m a weak bastard, and go for it some more. I will certainly feel this tomorrow.

My results: 13:12 (14:19 including cooling down on the floor), 4:08 in Hard Zone (147 – 164 bpm), HR: 168 avg, 184 max, 226 cal burned.

This program is totally going to obliterate me.

Yeah, I will be predating some posts coming up, particularly about a recent trip and some of my fitness stuff. Just not today. I’m exhausted.

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