{"id":134,"date":"2008-05-13T06:09:34","date_gmt":"2008-05-13T06:09:34","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2008\/05\/13\/crossfit-one-year-on\/"},"modified":"2008-05-13T06:22:03","modified_gmt":"2008-05-13T06:22:03","slug":"crossfit-one-year-on","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2008\/05\/13\/crossfit-one-year-on\/","title":{"rendered":"Crossfit &#8211; One Year On &#038; Astronaut Training"},"content":{"rendered":"<p>I started writing this post 6 months ago, but never got round to finishing it due to my <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2008\/02\/25\/i-have-medial-epicondylitis-aka-golfers-elbow\/\">golfers elbow injury<\/a>.  I have basically taken the last 5 months off Crossfit to give my elbow time to heal but as <strong>I&#8217;m expecting to get back to the gym by the end of May<\/strong>, I thought I&#8217;d post this up now anyway.<\/p>\n<p>In a nutshell, 1 year after starting Crossfit and the Zone Diet:<\/p>\n<ul>\n<li>I&#8217;ve lost nearly 2st (28 lbs).<\/li>\n<li>My waist has shrunk from 43&#8243; (at the belly button) to 36&#8243;.<\/li>\n<li><a href=\"http:\/\/www.colinmcnulty.com\/blog\/2007\/09\/02\/body-fat-loss-update-now-18\/\">Body fat percentage calculation<\/a> has dropped from 30% to about 16%<\/li>\n<li>For the first time I <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2007\/05\/23\/i-ran-a-mile-today\/\">ran 1 mile<\/a>, then <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2008\/04\/05\/first-ever-2-mile-run\/\">2 miles<\/a>.<\/li>\n<li>I&#8217;m much stronger than I ever have been, e.g. a 145kg \/320lb back squat.<\/li>\n<li>For the first time in 20 years, I&#8217;ve got no knee pain and don&#8217;t worry my knees will give way.<\/li>\n<\/ul>\n<p>But more importantly, Crossfit and the Zone have given me back a functional level of fitness, to the point where <strong>I no longer see my body as a limiting factor<\/strong>.  For example, here are my current plans, all things I never would have even considered possible for me a year ago:<\/p>\n<ul>\n<li>Take up rock climbing.<\/li>\n<li>Take up Krav Maga (Israeli martial art).<\/li>\n<li>Enter next years <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2008\/03\/26\/bwla-british-masters-weightlifting-videos\/\">British Masters Weightlifting Competition<\/a><\/li>\n<li>Apply to be an <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2008\/05\/09\/friday-fun-become-an-astronaut-yes-really\/\">ESA astronaut<\/a> &#8211; oh yes baby! (see below)<\/li>\n<\/ul>\n<p>Not a bad change in outlook from a 15 year couch potato huh?  \ud83d\ude42<\/p>\n<p>On the subject of my elbow injury and returning to the gym, things are progressing nicely.  I have the least pain now of at any time in the last 6 months and am able to do some exercises on it.  I&#8217;ve been working backup to doing a full warm up, by that I mean:<\/p>\n<ul>\n<li>Short jog (I run on the spot for 2 minutes)<\/li>\n<li>Then 3 rounds of:\n<ul>\n<li>10 sit ups<\/li>\n<li>10 press ups (push ups for you Americans)<\/li>\n<li>10 air squats<\/li>\n<li>10 pull ups<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>I&#8217;m not quite there, I can do everything except the pull ups.  I have a low pull up bar at home (put up for the kid) which is only 5&#8242; off the ground so I hand with my legs out in front with heels on the floor.  However the first time I tried to do 3 x 10 pull ups my elbow was sore for 2 days after, so <strong>I&#8217;ve reverted to 3 x 5 pull ups for the moment.<\/strong><\/p>\n<p>The  plan is to get to a full warm up by the end of May and then get back down the gym.  This morning I did the warm up above (with 3 x 5 pull ups) and then went for a mile run, which I did in 11:05.  Slow I know, meh.<\/p>\n<p>And on the subject of astronaut training &#8211; I went for my <strong>Private Pilots License medical <\/strong>(AR-FCL 3 Class 2) at the weekend. It was a 2 hour thorough poking and proding.  <strong>I passed everything<\/strong>, but the Doctor wanted a report from my Doc on my old asthma, before he&#8217;d issue the certificate, so that&#8217;s been a bit delayed.  But I&#8217;m not anticipating any problems there.  Tee hee.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I started writing this post 6 months ago, but never got round to finishing it due to my golfers elbow injury. I have basically taken the last 5 months off Crossfit to give my elbow time to heal but as I&#8217;m expecting to get back to the gym by the end of May, I thought [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1,7],"tags":[],"class_list":{"0":"post-134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized","8":"category-the-zone-diet"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=134"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/134\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}