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. Sigh
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 stretching
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
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.
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.
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:
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.
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 jk 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
My chest day today: Bench press Incline dumbbell press Dips Tricep dumbbell extension Rope pulldown Tricep dips
Still Crossfitting Row/bodyweight exercises intervals today. Actually going pretty well -and it's quick!
I just have to say...Holy Shmoley! Ann girl you rock. Sande'd be so proud. Gee, I sure do hope you had good instruction on how to do those Get-ups and Twists. :love: Last night's workout: Warm-up: - 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. Workout: A1. Back Squat 3x12 A2. Pendlay Row 3x12 A3. Kneeling 2-DB Shoulder Press 3x12 B1. Crunch 2x15 B2. Lying Leg Arc 2x15
Yesterday: 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.