Spontaneous Workout Check-In

Discussion in 'Health and Fitness' started by Colucci, Mar 23, 2006.

  1. Nick K

    Nick K Sometimes a Valued Member

    Have started Crossfit - so yesterday was 3 rounds of 800m run, 50 glut-ham raises, 50 sit ups for time. Subbed Xtrainer for run - 15.38 in total.

    Today is 10 X 3 minutes on the bag.

  2. TheCount

    TheCount Happiness is a mindset

    My last workout was a couple of days ago but I shant mention it because mods will make rude comments
  3. Mandras

    Mandras Eats Ninjas For Breakfast

    Couldn't you at least tell us sets/reps?
  4. Ad McG

    Ad McG Troll-killer Supporter

    Guilty conscience? :Angel: :D
  5. harhar

    harhar I hate semaphores

    You should squat.
  6. kmguy8

    kmguy8 Not Sin Binned

    12 minutes intervals
    Deadlift 8,8,1,8
    Squat 8,6,5,5
    Lunges 4x8
    Hip abductors 3x10
    Hip aductors 3x10
    Calf raises 4x15
    4x20 cable crunches
  7. Nick K

    Nick K Sometimes a Valued Member

    Crossfit workout today - 30 muscle ups ( I can't do one yet, mainly because I haven't got any rings - oh, and the fact Im not strong enough) or - get this - 120 pull ups and 120 dips. Oh that is so NOT going to happen. My arms are still lying on the floor from the 96 pull ups (8 x 12) I did on Thursday.

    Yesterday was 400meter/50 squat intervals.

    Overtraining, here we come.

    How much cross over does this programme have? Someone please give me an excuse to stop it............

    Trouble is - I love the pain
  8. flaming

    flaming Valued Member

    I would do Dips and Pullups GTG. Maybe False grip L pullups. And replace these Dip and Pull up heavy WODs with some olympic lifting.

    GTG 75% of you max morning evening night for the three WOD days. Increase a rep roughly every 2 weeks. Once you get to 20 of each the muscle up should come prety soon after.

    Read up on recovery and try to follow it as close as possible, but stick with it. Time yourself when doing the CFWU if you take alot longer than usual have a rest. Oh and measuring you heart rate in the morning is good too. 5-10 beats higher than normal means take it easy, i think.
  9. Nick K

    Nick K Sometimes a Valued Member

    Good post - thanks. Will do that, I think.

    Did 5X5 sumo DLs, bench and bent over row instead
  10. iamraisen

    iamraisen Valued Member

    Best shoulder/trap workout of my life yesterday

    1 arm DB snatches
    4 sets of 6

    Clean and Jerks
    3 doubles and 2 singles- max weight

    Floor Press
    4 sets of 8

    thats it. very simple but the weights were high and i really mixed it up the strength styles.
  11. Sever

    Sever Valued Member

    Today I did 4x4 of:
    Bent over dumbell rows
    Full contact twists
    Military press
    Pull ups
    and 1 set of 20 deadlifts, then a set of 15, followed by a set of ten. I got the idea from Bulking Up. My legs hate me so much right now :cry:
  12. Jamo2

    Jamo2 The Louie Vitton Don

    Just did some sprint interval training (yes at this time of night)
    Trained for 40 minutes, burnt 400 calories. Max heart rate was 182 my average was 149. Now im fooked, gona have a glass of milk and kip.
  13. cxw

    cxw Valued Member


    PR Zone 1
    Sumo Deadlift
    Clapping pushups

    PR Zone 2
    Dumbbell push press
  14. blessed_samurai

    blessed_samurai Valued Member

    I did-
    A1)preacher curls: 2X15
    *super slow method w/ static pause and squeeze at top and 15 degrees from full extension
    A2)db flyes:2X20
    *full stretch and static pause at mid-point, 6-2-8 tempo
    B)alt. db hammer curl+press:5X8

    A)PC[1]+f squat/zercher advantage:185X12/8, 205X9/6X2
    B)alt front 2 back military press:130X10X2
    C1)1 arm db press:70X14X2
    C2)db curl:30X15X2
    C3)L-lateral raise w/ext rotation:30X10X2
    C4)rear delt fly:30X10X2
    D)double crunchX15X2, 1 leg+1 arm up plank:30 secX2
  15. Jamo2

    Jamo2 The Louie Vitton Don

    My chest day today:

    Bench press
    Incline dumbbell press

    Tricep dumbbell extension
    Rope pulldown
    Tricep dips
  16. TheCount

    TheCount Happiness is a mindset

    Last Workout:
    Dumbell Rows 5*5
    Dumbell Press 3*5
    Dummbell Flyes 2*5
    Shoulder Press 3*5 (failed)
  17. Nick K

    Nick K Sometimes a Valued Member

    Still Crossfitting

    Row/bodyweight exercises intervals today.

    Actually going pretty well -and it's quick!
  18. Colucci

    Colucci My buddies call me Chris.

    I just have to say...Holy Shmoley! Ann girl you rock. Sande'd be so proud. :D Gee, I sure do hope you had good instruction on how to do those Get-ups and Twists. :love:

    Last night's workout:
    - Neutral Grip Pull-up 3x3 (I haven't done suetral grips in a while and...wow do I suck at them.)
    - Push-up 3x8
    - Overhead Squat 3x8 (using a bo staff)
    - Carrying Medley (waiter's walk, rock carry, farmer's walk) 1x150' each.
    - Plank Circuit (plank, side plank, reverse plank) 15 count each position.

    A1. Back Squat 3x12
    A2. Pendlay Row 3x12
    A3. Kneeling 2-DB Shoulder Press 3x12

    B1. Crunch 2x15
    B2. Lying Leg Arc 2x15
  19. CraigLeeJKD

    CraigLeeJKD formerly 'into_the_abyss'


    5 minutes warming up (sprinting on the spot, star jumps etc) followed by 15 minutes of stretching.

    Press ups (4 sets)
    Hand stand push ups (4 sets)
    Wide grip pull ups (4 sets)
    Squats (4 sets)
    Crunches and variations (3 sets)
    Supermans (3 sets)

    Ten minutes of stretching.
  20. cxw

    cxw Valued Member

    By neutral grip, do you mean semi-supinated? I.e. your palms are facing opposite direction?

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