Cross fit is really some pretty good stuff. When I was doing personal training I would get people onto routines based around Cross Fit workouts.
Personally, I would not bother trying to match their workout of the day and instead maybe take a specific workout and do that one in a circuit once or twice a week.
They are also very generalized with savage intensity usually being the only common thing from week to week. I think it would be a good way to burn out if you are going to train as much as you do and try to keep up with the WOD.
Yeah, I actually started to feel a little burned out at the beginning of the week so I took a night off from boxing and tonight from mma. I did an intense but short workout yesterday and today. I like their theory on training and I’m going to incorporate some of it into my training. For the most part I’m pretty happy with what I’m doing but I like some of the exercises (knees to elbows etc.). It seems as though they strive to obtain real world/ functional strength and fitness. I’m a believer in training the body in order to making it better capable of what it was ment to do (ie. lifting objects, running, swimming, climbing, jumping, etc.). Thanks for the input.
Thursday-
Back, biceps, traps
wide grip lat pull downs- 4 sets
Hammer pull downs- 4 sets
wide grip t-bar rows 4 sets
Hammer rows -4 sets
deadlift/straight bar shrugs (superset)- 4 sets
wide upright row/diamond bar shrugs (super set)- 4 sets
dumbell curls- 4 sets (last set drop set)
preacher curls- 4 sets (last set partial reps at the top to failure)
double cable curls- 4 sets
I felt good at the gym I had very little rest between sets ( rested only as long as it took my partner to do his set). During the supersets I there was no rest. I went back and forth to each exercise. One thing I do different than a lot of people is that I do upright rows on back day instead of shoulder day. My reasoning for this is the fact that upright rows are a pulling movement and it makes more sense to me to do them on my pull day. Not only that I seem to feel them more in my traps and rear delts than I do in the medial head or the frontal head. When I perform them rather than just pulling them up, I also pull them slightly back under my chin and I squeeze my traps.
[QUOTE=franco1688;711048]One thing I do different than a lot of people is that I do upright rows on back day instead of shoulder day. My reasoning for this is the fact that upright rows are a pulling movement and it makes more sense to me to do them on my pull day.[/QUOTE]
I do this also.
[QUOTE=SevenStar;710912]chief fox was doing it at some point - not sure if he still is or not. He had good things to say about it.[/QUOTE]
Crossfit is a great workout and the online community is great but i’ve stopped doing it. I couldn’t figure it out. There wasn’t any rhyme or reason to the structure. I wasn’t sure why I was doing what i was doing.
I’ve since started doing the Never Gymless workout by Ross Enamait. It is very Crossfit-esque in it’s intensity but he encourages you to make a goal and taylor your workouts to that goal. This just makes sense. My workouts now have more meaning.
I still do some of my Crossfit favorites from time to time. Like Fight gone bad. Great workout and a great test of fitness.
I checked out the website for Never Gymless. It looks like good stuff. Today I took a much needed day of rest. As I said earlier I was feeling a little burned out. By rest day I mean from training only. I put in 8 hours at work, then I took a truckload of wood over too my dad’s house and wheel barreled it over to where he wanted it stacked. Finally, both of us had nails in our tires so I plugged both of them. Needless to say, I had a fun-filled action packed day. I still feel pretty refreshed though, and I’m ready to hit it hard tomorrow.
Friday-
Rest
Diet- I was running around a lot so I strayed from eating 5-6 meals.
meal 1- peanuts, sugar free no fear
meal 2- apple, banana, chix breast
meal 3- homemade fried rice (rice, green peppers, onions, celery, brocolli, tbs. low sodium soy sauce), green beans, chix breast
Saturday-
Cardio-
20 mins. treadmill (sprint/ jog, sprint followed by 1 min.jog to recover 1/1, 1/1, 2/1, 2/1, 3/1, 2/1, 1/2)
20 mins. elliptical
10 mins. bike
10 mins. speedbag
Performed each exercise back to back 1 hour total.
Later…
100 jumping jacks followed by 5 mins. skipping rope. Burpee/ push up/ pull up/ leg lift combo 1 mins. x 10 sets, 30 sec. rest in between.
Diet-
meal 1- (restaraunt w/ dad) Two eggs, hash browns, 8oz. chop steak, dry rye toast, black coffee
meal 2- protein bar
meal 3- two rice cakes
meal 4- rice (same as day before), chix. breast
meal 5- protein shake (myoplex)
Wasn’t really hungry once I ate breakfast today and also decided to cut back on calories the rest of the day to make up for breakfast.
Sunday-
Leg day :eek: -
4 sets squats
4 sets leg presses
4 sets leg raise/hamstring curl/ calf raises (giant set).
15 mins. speed bag
5x3 min. round heavy bag (30 sec. rest)
3 min. punch out
100 each round house (shin) (l&r), straight kicks (l&r)
100 punches each arm (straight, cross and uppercut) light weights
I felt good today (training). After training I took my dad to my buddy’s tattoo shop and he got a tattoo on the inside of his forearm from his wrist to his elbow. It’s kinda crazy (he’s 50). Out of the blue he said he wanted a tattoo and he got one. He started going to the gym with me about a month ago and the changes that he’s made, not only physically, but in his attitude towards life are great. He used to seem depressed and sort of down all the time, but now he’s excited about working out and the progress he’s made. He even got a tanning package. I don’t know if it’s a mid-life crisis or what, but whatever it is, it seems to be going good for him. It just goes to show you it’s never too late to start taking care of yourself and start living life to it’s fullest. Lately my dad has really inspired me. On the days that I barely drag myself out of the house to go to the gym I remind myself that my dad’s 50 years old (and works 50-60 hours a week) and he’s not complaining about being tired or overworked. So just remember, if your debating about whether your going to go to the gym tonight or if you should just stay home and watch Gilmore Girl’s and eat bon bon’s, somewhere out there, there just might be a fifty year-old guy who’s training harder than you are. If you do decide to stay home and see what the Gilmore chicks are going to do next, it’s ok my dad and I will train for you. Train hard and keep on keepin’ on.
monday-
I didn’t train today. I worked on a roofing job today and that was enough of a workout, about 12 hrs. worth. Tore up two layers of shingles, carried up 15 rolls of tar paper, along w/ everything else I had to carry up, picked up the scrap shingles, and did all of the other fun stuff that roofers do.
-kung fu trainings (iron vest, iron palm)
diet-
meal 1- protein shake w/oatmeal
meal 2- banana, chix breast
meal 3- two rice cakes, apple
meal 4- steak (I only eat red meat about once or twice a month), salad, baked potato w/ I can’t believe it’s not butter spray (making fabio proud)
meal 5- protein shake
meal 6- 1c. pinto beans, 4 hard boiled egg whites (I don’t think my wife appreciated this meal an hour after I ate it :eek: )
Tuesday-
Worked on the roof again today. I’ll have to say, I have nothing but respect for a man who does this day in and day out for 20+ years. Afterwards, I drank a diet turbo tea and hit the gym.
Chest, shoulders and tris. (did a lighter workout today because roofing kinda kicked my you know what.)
Chest-
Hammer bench- 4 sets
Incline bench- 4 sets
Incline flies- 3 sets (last set, flies to failure then pressed the weight until fully fatigued)
Shoulders-
Standing shoulder presses (straight bar)- 4 sets
lateral raises- 4 sets
Triceps-
Press downs - 4 sets (last set drop set to failure)
Judo class
After watching Tito and Mr. Shamrock fight, I did my iron vest and iron palm training. Although I haven’t been a big fan of Ken Shamrock lately, I’ll have to say it was kinda sad seeing him retire. Granted, it was a good choice and he was pretty old for a competitive fighter. I think its just the image of the older, tired looking fighter bowing out from what they obviously love to do, that gets me. Oh well.
wed.
45 min run treadmill
burpee combination movement 5x 2min. (30 sec. rest)
kung fu trainings
later in the evening…
boxing
diet
meal 1- two eggs, 4 pcs. turkey bacon, 1/4 c. oatmeal
meal 2- 1c. pinto beans, salad (3 c. salad mix, 2c. cauliflower, 1/2 green pepper, far free ranch), chix breast
meal 3- protein shake, banana
meal 4- 4 slices smoked turkey ham (deli), 2c. cabbage, 1/2c. penne pasta
meal 5- protein shake, rice cake
I still felt pretty hit from roofing, but I perservered. I changed up my diet a little bit today. I ran out of eggs so substituted the turkey bacon and I’ve eaten so much chicken over the past few weeks that I think I’m starting to grow feathers. The switch today wasn’t too bad. I consumed a lot more sodium than I normally would but it’s all good. I drink at least a gallon of water a day and I usually wear three sweatshirts and a t-shirt when I do cardio so I’ll sweat it out.
[QUOTE=Wood Dragon;709068]Tuesday:
Cardio Day
Warmup/Stretch
Running
4 Mile Track Workout
Run 1mile in 7:00
Three sets of:
1/4mile sprint
1/4mile run @ 1:45
Six sets of:
1/8mile sprint
1/8mile run @ 1:00
Swimming:
Hypoxic Pyramid
100m set
Strokes-per-breath (pyramid): 2-4-6-8-10-8-6-4-2
Total swim distance: 900m
Cool down and stretch.
Evening: 30 minutes of kihon (technique) work
30 minutes of bag work (~25 mins, after I chased away some friends)
10 minute run through of several kata
Note: I am on a 52 week program (I’m a Staff Officer now, so I can do that), and don’t really use weights a lot until the dead of Winter. 90% of my strength training come from calisthenics and task-oriented training (rope climbs, etc). We didnt have to fight barbells in OIF.[/QUOTE]
Somebody got Stew Smith’s book… 
He has some great material out there. Although I no longer have access to a pool, I still do hypoxic pyramids on a rowing ergometer.
[QUOTE=Ford Prefect;712189]Somebody got Stew Smith’s book…
.[/QUOTE]
Utilize it religiously.
Short of some of the CrossFit stuff (I’m living in BOQ, so I don’t have space for a custom gym or tractor tires), it’s the best workout template I’ve seen.
His workouts are usually <60 minutes as well, which is worth major points to me.
Since I’ve been following the Max Fitness cycles, I’ve never scored less than a 300 on the APFT.
Could you guys explain the hypoxic pyramid? I’m not really familiar with it, but I’ll try anything once. Who’s Stew Smith? I’m always interested in checking out new stuff. I like the crossfit program (I should say I like their exercises). I think it’s cool that they post a daily workout for free. I think I’m just a trainaholic, I feel I need to do a little bit more than what they post as a daily workout.
Training-
Back/bis/traps
back-
hammer strength pull downs- 3 sets
hammer rows (wide grip)- 3 sets
close grip pully rows- 3 sets
neutral grip pull downs- 3 sets
traps/bis-
upright rows- 3 sets
dumbell curls/shrugs superset- 3 sets
preacher curls (machine varying intesity low/middle/high)- 4 sets (3rd set to failure then partial reps, 4th set partial reps to failure)
cardio- run treadmill (8 min. mile pace)
mma
kung fu trainings
diet- didn’t get my 5 meals in today I was out running around. I’ve been in the bar/nightclub business for about 8 or 9 years and I recently decided it was time to pursue my own business. My partner and I put our business plan together and checked out some potential locations today. Anyway:
meal 1- lean pocket
meal 2- big veggie salad, chicken and bean soup (my own concoction and Id have to say it wasn’t too bad.)
meal 3- protein shake
Hypoxic pyramid: By limiting your breathing, you imitate training at high altitudes. So, while swimming, you ration the number of breaths you take, via a certain # of strokes per breath.
IOW:
Hypoxic Pyramid
100m set
Strokes-per-breath (pyramid): 2-4-6-8-10-8-6-4-2
Total swim distance: 900m
100m per set, 9 sets.
On set 1 of the pyramid, you would do 2 strokes per breath. On set 2 (2nd 100m), you would do 4 strokes, then breath. On up to 10 strokes per breath, then back down the other side of the pyramid to 2 strokes per breath.
NOTICE: NOT NOT NOT to be practiced or employed outside of a Lifeguard-rich environment. You can push your system too hard and black out in the middle of a stroke, underwater. I’ve come close.
Stew Smith: Former Navy SEAL Officer. Designed the Physical Training regimen for BUD/S and the Naval Academy. Any book or program by him is worth it’s weight in platinum. Especially MAXIMUM FITNESS.
http://www.stewsmith.com/
I’d just like to reiterate the need to do those in a lifeguard rich environment. You can black out before you know it.
Wood Dragon,
I agree. I initially got his 12 Weeks to BUD/S book, and then I got his Maximum Fitness book. Definately some of the best workouts I’ve seen. I incorporate elements from them into my workouts year round.
friday- i took a bye. I had a lot of running around to do.
saturday-
training
-100 crunches
-skip rope 5 mins.
-heavy bag- 100 jabs, 100 straight rights, 100 hooks each arm high and low, drilled combinations for 15 mins., 100 punches each arm punching out
-speed bag 15 mins.
-treadmill run 30 mins. total jog/sprint
-speed bag 10 mins.
*started new kung fu traing cycle, tiger trainings- 24 tigers (weights), tiger tension training, keur wong training (developes speed, breath control, and short distance striking power)
diet-
meal1- 1/4c. oatmeal, banana, 4 egg whites
meal2- protein shake, 2 rice cakes w/ light peanut butter
meal3- 1c. pinto beans, chix salad (lettuce mix, green pepper, chix, fat free italian)
meal4- protein shake
I hate the cold weather season. I need to move somewhere where it’s warm all year.
sunday-
-elliptical 20 mins.
-treadmill run 5.5 pace 15 incline for ten mins.
-100 crunches
-10 mins. speed bag
kung fu trainings (tiger)
Something must be going around I’ve been feeling sick the last couple days. It feels like I have the flu or something. It sucks, but for right now I’m trying to train through it. I’ve noticed, in the past, that if I sit around and relax when I’m sick I seem to not only feel sicker but it seems to last longer.
monday-
run 2 miles (outside w/hills)
burpee combination
tiger trainings
boxing
meal 1- oatmeal w/ banana, chix breast
meal 2- cashews
meal 3- chili
meal 4- protein shake, 2 rice cakes
Tuesday-
Still feeling under the weather. I did my kung fu trainings and the elliptical and called it quits for today.
Wednesday-
Earlier in the day…
Tiger trainings (24 tigers 576 total reps, tension training, keur wong speed and short power training)
Burpee combination (burpee, knuckle push up, legs in, jump grab bar, pull up, then leg lift) 3 sets of ten
Iron palm, iron arm, and elbow conditioning and power drills
Later…
Chest/ Back supersets
Bench press/ Hammer pull down 4 sets
decline bench/ Hammer rows 3 sets
incline bench/ wide grip pull downs 3 sets
incline flies 3 sets
pec dec 3 sets
100 crunches
15 mins. speed bag
elliptical 15 mins.
didn’t go to boxing tonight
diet-
meal 1- whole grain waffles, 3 egg whites
meal 2- protein shake w/coffee instead of water
meal 3- salad, steak, baked potato, glass of milk
meal 4- protein shake
meal 5- chix salad