My de-crossfitization

[Knight_Errant]

It's happened again. I've just stopped being able to do crossfit every day. The problem is, I have to miss out workouts because I'm doing manual labour and then I don't get a sensible mix as I always get the heavy lifting 3 workout days in a row or something ridiculous like that.
So I'm 'cooking my own' as it were. I am doing:
1 workout of heavy deadlifting per week. I switched to this from GTG because of time constraints
2 runs per week on the four-mile track workout. This consists of:
1 mile
3x400m repeats with jog/walk back
6x200m repeats with jog/walk back
and circuits consisting of dumbell swings, turkish getups, pullups, thrusters, etc. on other days when I'm working out.
Comments/tips/suggestions please?

[Bigmikey]

Damn, I was going to send you some workout stuff we talked about last week but I got so caught up in prepping for my tourney I completely forgot. I'm sorry man.

I've never been a fan of the TGU simply because of the risk of injury that exists at certain points within the overall movement-namely the point at which you move from lying down to a kneeling position. I say simply break that out into two moves. One being an abdominal side crunch and the second being a walking lunge/military press combo. It would go: Kneel/press-up, return followed by stand/press-up, return -- repeat.

You could even take that and alternate between dumbell military presses and lateral raises. Thats actually a dumbell series I've employed with clients in the past that gets brutal real fast.

[Knight_Errant]

OK cool. I'd appreciate the workout stuff :)

[Bigmikey]

OK cool. I'd appreciate the workout stuff :)

You got it. I PROMISE I wont forget you this time *hangs head in shame*... if I do you can punch me - but not in the face! That thing is messed up enough as it is brother, lol!

[Knight_Errant]

heh cool :D

[flaming]

Why not just do 2 sets of 5 reps of the deadlift 5 days a week? Like pavels power to the people.

Do you need cardio if your doing a manual job?

[Knight_Errant]

yeah, I do. The job doesn't always give me enough cardio to raise my heart rate by very much. Besides, work has been slow lately :( I may have to go back on the dole if this goes on.

[icefield]

what are your actual goals, weaknesses and strenghts?

Without knowing these its hard to comment on what you wrote

[Knight_Errant]

well, I want to be generally fit, my weaknesses are definetly presses and running, and my strengths? err....
Crossfit, how could I ever have doubted you? I'm going back on it tomorrow, I've decided...