Finally back at CrossFit Markham

I'm finally back at CrossFit Markham :) It's hard to describe the feeling of being back after being away for so long (since March 2013). Here's a brain dump for those interested -- mainly for me to look back on.

Why the hiatus? In short, excuses. The longer answer looks something like this:

- Paid off car, felt poor

- Saving money (though spending elsewhere :p)

- Travelling for work in the summer

- Tried to stay fit working out on my own, doing CrossFit with friends, and going to a globo gym when I could make it out

Why am I back? In short, I feel alive and happy doing CrossFit. Back in my element (though definitely rusty :p). The longer answer looks something like this:

- Sick and tired of being sick and tired (work, long commutes, worrying about money, etc.)

- I enjoy the atmosphere of the CrossFit gyms I've been too (CFM is like home)

- It's really fun coaching others and being coached by such talented trainers 

- I joined with Carmelina! We're both pretty motivated to live healthier and God-honoring lives. And working out with my girlfriend?? How cool is that!! 

Here are a few things I need to keep in mind for myself as I get back into things:

- I will remember that CrossFit is a tool to help myself become fitter and able to live life fuller. CrossFit is not my profession (at least not yet :p). Just as there needs to be a work-life separation, there also needs to be a gym-life separation :)

- I will detach my identity from my performance in the gym. Whether I smashed the workout or got smashed, I am no hulk nor a weakling. I am "fearfully and wonderfully made" (Psalm 139:14) 

- I will give my best each class. No more of this half-hearted business.

- I will remember that my body is a "temple of the Holy Spirit" (1 Corinthians 6:19-20). God is to be worshiped, not my body nor the pursuit of the physical ideal. It has been easy in the past to make physical fitness an "idol" in my life. While working out isn't "worship", I will do my best to make it worshipful and keep my focus on Jesus Christ.

Here are the workouts I did since joining CFM*:

(But what about Starting Strength, and getting stronger? I've temporarily paused that to give my body time to recondition. Over the next month, I'll find a way to incorporate a consistent strength training regimen to get stronger.)

Mon Dec 23 2013 @ CFM

Strength: 

Front squat 5x5 (175 lb)

Met-con: 

21-15-9 No-push-up burpee, hang clean (95 lb)

2 min rest

15-12-9 Burpee, hang clean (95 lb)

Tue Dec 24 2013 @ CFM

Met-con:

The 12 Days of Barbells (115/75lbs)

1 Muscle up (5 pullups)

2 Power Snatch

3 Burpees over bar

4 Deadlifts

5 wall balls

6 Back Squats

7 Push ups

8 Push Jerk

9 box jumps 24/20'

10 Front Squats

11 Handstand Pushups

12 Power Cleans

(Time: ~58:00)

Fri Dec 27 2013 @ CFM

Oly: 

10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk (145 lb)

Met-con:

"Nasty girls" (scaled, no muscle-ups -- sore elbows)

3 Rounds for Time: 50 air squats, 14 pull-ups, 14 dips, 10 hang power cleans (135 lb)

(Time: forgot ... just remember that I was dead last :p)

Sat Dec 28 2013 @ CFM

Met-con:

Teams of 2 (with Jason)

Row 1200m 

20 hspu 

30 power snatch 95/65lbs 

40 wall balls 

50 box jumps 30/24"

60 double unders each 

70 burpees 

80 ft overhead walking lunge 95/65 from the end of the rig to to front of the gym 

Row 1200m 

(Time: around 28 min; while we finished first, there was a team of 2 girls doing it at 95 lb and 2 guys doing it at 135 lb!!)

Mon Dec 30 2013 @ CFM

Strength:

Front squat 5x7 (worked up to 1 x 7 @ 185 lb)

Met-con:

"Mary"

20 min AMRAP

5 HSPU

10 alternating pistols

(12 rounds + 8 pistols, Rx!)

Thu Jan 2 2013 @ CFM

Oly:

Squat snatch (touch and go): 5 x 5 (got 95 lb, 3 reps at 115 lb)

Met-con:
12 min AMRAP

7 push-ups

14 deadlifts (155 lb)

21 toes-to-bar

(2 rounds + 16 T2B)

Fri Jan 3 2013 @ CFM

Oly:

Establish 1 RM C&J

1 x 45 lb, 1 x 95 lb, 1 x 145 lb, 1 x 195 lb (missed the jerk)

Met-con:

3 Rounds for Time

10 chest-to-bar pull-ups

20 overhead squats (95 lb - Rx is 115 lb)

10 chest-to-bar pull-ups

(Time: 28:58 ... yup, dead last again, but had so much fun!)

.... then a couple hours later @ GoodLife with Victor (before my temp membership expires)

Strength:

Bench press 5 x 135, 5 x 155, 5 x 165, 3 x 175 (spot), 2 x 175 (spot), 1 x 185 (super spot haha!), 3 x 155, 3 x 155, 8 x 135

Leg press: 10 x 90 lb, 10 x 180 lb, 10 x 270 lb, 2 x 10 x 360 lb

Back squat: 5 x 95 lb, 5 x 135 lb, 5 x 185 lb, 5 x 225 lb

Met-con:

Partner WOD:

5 Rounds

P1 10 box jumps

P2 Accumulate double-unders

(Total: 180)

You made it this far??

Okay, if you made it this far down the blog or even just scrolled down, I want to first thank you for checking out my blog. Now ... since you're here, leave a comment below :) Share your thoughts below and/or include a goal you've set for yourself this year.

What is one goal you've set for yourself this year?