Just finished 20 laps....bs, fs, bf. whew

 

Not terribly wide. Bosu balls are great but I really feel they're just for you to learn how to balance. I use them for pistol squats and some core but when I stand on them it's usually upside down since I find that harder. The balance pods and swiss ball are the real challenge. I would wager that is far tougher than a tire.

Crossfit probably isn't doing you any favors given your goals. I am naturally built like a string bean so I feel like I can kind of speak to this issue being that I am a hard gainer.

Try 1g protein for every lb of desired body weight.

You would do well to cut Crossfit back to 2 or even 1 day per week and take a similar program which rotates you through cycles of high reps, hypertrophy, and strength training. I took a program recommended by a member here and modified it to suit my style by cutting back to 2wk rotations from 6wks per my trainer's recommendation.

2wks 4x10-15

2wks 4x 10 8 6 4 or 8 6 6 4 increasing weight

back to 4x10-15

2wks 4x 5 3 2 1 increasing weight

You still do your exercises as a circuit (I group 3-4 exercises together usually) and I do full body exercises save for the one day/week I do arms (like I said, string bean).

Naturally I am 6'2" 160 or so. I weighed in at 204, need to get back down to 193-195.

I do one day per week with a trainer. It's not boring since we never do the same stuff - the key is finding a trainer who knows what they're doing. Hate to stereotype but if you want to add weight stay away from the trainer who looks like a twig or one who is a round mound of not muscle.

 

Would rep you of I could cs... On my phone

 

Crossfit tonight was great. Feeling amazing after it.

Warmup:
200m lap
30 jumping jacks
25 squats
20 roll outs
15 hindu squats
10 hindu push ups
x2

WOD 1:
back squats
press
tricep curls
bicept curls
shoulders crows?
good mornings

Using only the bar, no weight added
1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps

WOD 2:
hand release push ups
elbow to knee sit ups
ring dips
burpies
overhead kettlebell swings - with a step up in weight over normal (I know there is a name for this?)
double unders

1:00 minute rounds with 30 seconds of rest for reps
second set 30 second rounds and 30 seconds of rest for reps


pretty sure there was another exorcise in the second WOD but can't think of it right now.

 

My WOD today was a hard day skiing in powder at the slopes. Legs were shot by the end of the day.

 

Man I wish I was skiing again!

So today was dead lift and press day
DL
250x5
265x5
285x11
Overhead press
115x5
125x5
135x9
Kroc rows
80lbsx20
80lbsx10
Seated db press
60x10
60x10
60x10

By this time I needed to get back home so I would normally get one more accessories lift.

 

Warm up:

Two Rounds:

Run One Lap
25 Squats
20 Rollouts
15 Hindu Squats
10 Hindu Pushups
Stretch

Skill

HSPU (Pistols instead for those who did the HSPUs on wednesday), sets of:
2 - 2 - 4 - 4 - 6 - 6 - 8 - 8 - 10 - 10
WOD:

15 Minute AMRAP
3 Deadlifts (315/185)
3 Line Burpees
3 Deadlifts
6 Line Burpees
3 Deadlifts
9 Line Burpees


Pistols gave me some trouble, but the rest was solid. Tonight felt a little easy, but I kind of needed that.

 

Thanks for the advice guys. I've been considering this over the past couple days, and as of now my plan is to continue CrossFit for 5 days a week until mid-march when my schedule frees up a little, then continue 3 times a week while substituting the other two days with a personal trainer. As it stands now, CrossFit fits perfectly into my schedule. It may not be the best way for my goals, but it isn't hurting them by keeping me healthy, fit, and in as balanced life as I can be during my 22.5 credits. It really just helps me make it through the week between the WODs and the 'support' group that is my fellow Xfitters. I had a personal trainer when I was big into hockey and felt not only immediate results, but continued results throughout the season so I'm keen on the idea of enlisting a professional to help me along my goals. My true goal is to graduate (spring next year) at around 175-180. I've gained about 8-10lbs in the past two weeks from CrossFit, which I assume turned what little fat I had on my body to muscle. As of today I have about 5% body fat and weigh 160, but I am 6'1" so that' still plenty light. Like I said, I like being skinny, but would like to gain a little bulk. Basically to 'fill out' some, without any desire to become a 'huge; muscle guy.

 

Tried running in the snow, and was not pleasant! Everything felt numb. It's hard to dress just right for running. If you dress to much, then you get boiling hot; if too little, then it is feezing. However, ladies should be an exception- they should always dress in small amounts

 

A friend in my Xfit classes is running a 5mile this weekend and I can't understand how she is going to make it to the end. There is literally 4-8 inches of snow over everything here.

Called Ice foot or frozen foot or something along those lines. Sounds terrible.