Wednesday, October 14, 2009
Blogging Again
I'll start posting my workouts here again when I get the chance. I've been consistent now for about three months and have gotten into better shape. My workout routine is scaled Crossfit programming that has a different workout every day for three weeks (5 days a week) and then repeats the three week cycle again. I'm on round two or three right now so I'll post my workout along with the time/load and the results form the last time I did it for comparison.
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Todays workout=
ReplyDeleteAs Many Rounds As Possible (AMRAP) in 20 minutes of:
Run 400M, 10 pushups, 10 deadlifts with 40 lb DB's
today= 5 rounds and 300M of the next round's run.
last time= 5 rounds exactly
1-Arm Dumbbell Clean and Press (from Floor) 55lbs
ReplyDelete3 Reps per arm (alternating)
4 Sets 90 seconds of rest
1-Arm Snatch 60lbs
4 Reps per arm (alternating)
4 Sets 90 seconds of rest
Pullups and Pushups
5 Pullups 15 Pushups
4 Sets 45 Seconds Rest
KettleBell swings 35lb
4 sets of 15 30 seconds rest
Core Training
Kneeling Wheel Rollouts x5
V-ups x15
Russian Twists x10 per side 20lbs
Back Extensions x12
High Rep Set of Chinniesx30
Repeated this circuit 3 times
Finished with Plank hold for time (2:16)
This was tough today, but I'm eyeing Lee's 400m runs...those are absolutely killer when mixed in with the pushups and deadlifts. I'm going to have to pick things up a bit. :-)
And let me clarify...I only repeated the Core Training section 3 times. ;-)
ReplyDeleteNice job. I think John did Swiss ball pilates today so...you know.
ReplyDeleteyou can do a lot with that swiss ball
ReplyDelete