Globo-Gym Time

Just a quick update on a few things…

So I re-joined my old Globo-Gym. The place has gone through a management change since I was a member before. They have added many more group classes (though most are still fundamentally a waste of time), but more importantly they have created a large, dedicated CrossFit area. Today I checked it out and did some work in that area. I’d been keeping my eye on the whiteboard to see the WODs they’ve been prescribing, and I have been pleasantly surprised – the WODs have been relatively easy compared to the stuff at the dedicated CrossFit box. Not that I want to go and do them all that often, but I think once or twice per week as a quick HIIT/”Sprint” type session is ideal. An example: today was a 21-15-9 triplet for only 2 rounds of a few movements. I’m used to doing that same type of WOD but for min 4 or 5 rounds. I’ll give it a go next week, as my focus this week is on the Starting Strength beginner’s protocol, which I started Wednesday.

So yesterday’s Starting Strength workout was:
3×5 Squats
3×5 Bench Press
3×5 Deadlifts

Tomorrow’s workout will be:

3×5 squats
3×5 Press (i.e., shoulder press I believe but will be checking for sure before-hand)
5×3 Power Cleans

I’ve already screwed up the program – today, after doing some light cardio, I went over to the CrossFit area of the gym to check out what the WOD was. While there I noticed some olympic lifting bars…but no plates. A quick scan around and there they were – some bumper plates! But there were a total of only four plates: two 10lb and two 25lbers.

I think the theory is that so long as you have a single bumper on each side, then you can load up with the standard hard rubber plates they have there, with the bumpers, being ‘taller’, making the contact on the ground (the hard plates are all smaller in width).

So, seeing that, I couldn’t help myself – I loaded up the bar and focused on some Power Cleans! Love that movement, though I think I’m still not there with the form as I feel like the bar is getting too far from my body during the clean portion. I’ll keep at it though.

All in all – so far so good. I’ve got no regrets about quitting the CrossFit box, especially not after seeing that there is a WOD available to me at my gym if I want to partake, and the prescribed WOD is short.

Most important thing: so it’s been a week since my last WOD. And yesterday was the first day in a while where I FELT FRICKIN FANTASTIC. Great energy, no pain/soreness*, and just very energetic. I hadn’t felt that good since starting CrossFit. And today was even better. I also had a great, slight soreness/DOMS from the Starting Strength routine yesterday. Just enough to know I’m doing it right.

When I quit CrossFit I weighed 193lbs. I will be VERY curious to see in a week or two (and beyond) how my weight/bodyfat responds to the sharp reduction in HIIT/’chronic cardio’. Going from 45 to 60 minute metcons/high-heartrate sessions 3x per week, to doing a typical Primal approach of a single ~15min HIIT/”Sprint” session, lots of “Moving Slowly” (for me that is walking), and “Lifting Heavy Things” 3x per week. So far so good. I’ll be sure to keep blogging as I progress.

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