First Post
June 18, 2008
Intro
Ok, since I was challenged by Brad, I better get to it. I really need to get back into training after a five-month layoff. I’ll be using this blog to document myself, and to hold myself accountable.
Status
Current weight is 97Kg, which is a bit high. I’ve lost a bit of muscle all over the place, particularily legs and back. This needs to be rectified rather quickly. There’s also a bit of flab going on around the midsection, but experience tells me that’ll go away by itself 
In short, there are a lot of little things that need to be fixed
Goals
These are a work-in progress of course.
Short-term
- Lose some weight. Target is 93Kg
- Gain muscle. I know, not very specific, but it’ll have to do for now.
Mid-term
- Stabilise weight just above 90 Kg.
- 100 burpees in 10 minutes
- 50 consecutive push-ups
Long-term
- Live to see my great-grandchildren!
Plan
Working on it. For now what I need to do is get out of the house and hit the bike every night. Some more stuff coming up. I won’t be doing straight Crossfit, as I don’t have the necessary gear, nor the time to hit the gym. Some adaption of the simplefit protocol with sprinklings of other stuff I guess. Suggestions will of course be treated with respect and extreme suspicion
Oh, first part of the plan is to set up this blog, that’s done. That was the easy part, wasn’t it?
Trivia
Currently playing: Hurts So Good – John Mellencamp : Perfect song for the final ten burpees….
June 18, 2008 at 4:01 pm
Last thing first. I saw John Mellencamp (was actually still “John Cougar”) on that tour – 1981? He was the opening act for Heart. Great show.
Got an oly bar? Get one. Your weight is just under mine. How tall are you? I don’t remember. I’d like to get you into the powerlifting mode so we can compete. My first target is to out deadlift splint. He keeps advancing just when I can see catching him….
Glad you are starting back “taifun!”
June 18, 2008 at 6:19 pm
Might get a bar later, but I think I need a few lessons to get the lifts correct, haven’t lifted for years. I’m 194 (about 6′4?)
Oh, and just as I was planning a bike ride, here comes a thunderstorm. It’s a conspiracy I say. Oh well, rower it is then.
June 18, 2008 at 6:22 pm
Cool – I’m 6′4.
Order a copy of staring strength.
How are the kids?
June 18, 2008 at 6:31 pm
Yeah, have starting strength on my amazon wishlist. Still think I need som tutoring though. I know the local gym owner, so might try to trick him into a few lessons
Kids are having the time of their life, it’s the summer holidays! Can’t beat them over the head with textbooks for months, what am I to do…
June 19, 2008 at 2:39 pm
Lars, these are great goals and a good start. The beauty of CrossFit is that you can kick your own a double s with a bunch of simple bodyweight circuits that require NO weights at all. Obviously involving the oly lifts would greatly increase your repertoire, but to start, just use your body weight. Believe me when I say it is enough. I would then buy a few simple toys. This is my list… a kettlebell, a med ball, a set of medium weight dumbells (15/20ish), and a dynamax ball.
With just bodyweight you can do tons of great things. And since you already have a pull up bar, you are set to start some great CF circuits. You can hit (without weight) lunges, push ups (DO TO STANDARD! Chest, hips, chin to deck), burpees, air squats, sit ups, chins, running, hallow rocks. With the few toys… oh boy, you can learn snatches, Turkish get ups, weighted lunges, weighted sit ups, goblet squats, front squats, farmers walk, wall ball, jumping slamball, kettlebell swings, and high pulls.
Just from that list I hope you can see that you don’t need a lot. The other thing I’ll say… is don’t fret about learning the oly lifts. Go to Crossfit.com and there are tons of tutorials etc on the movements and on the lifts. You will be fine.
Welcome to the club. Get drinkin’ the Kool-aid. 
June 19, 2008 at 3:47 pm
Yeah, I know all about the Crossfit stuff
I will most probably go for a basic plan based on “Infinite Intensity” (Ross E.) while picking some crossfit wods where suitable. Otherwise thanks for the suggestions 