January 22, 201313 yr did 5/3/1 chest this morning, it's my deload week, added dips and incline bench as assistance. Can't do crossfit this afternoon, my daughter has the flu so I'm home with her. Anyone who uses a jump rope in their routines here's a good quick work out. Rep scheme of 50-40-30-30-20-10 of Double Unders and situps for time. You do 50 DU then 50 situps, then 40 and 40, and so on. If you do single unders you do double the amount of single.
January 22, 201313 yr For those that enjoy the turkish getup here's a video of Jason Kahlipa doing it with a 155lb barbell. Jason won the crossfit games in 2008 and finished 5th last year.
January 22, 201313 yr I thought it was 1g for every pound of lean muscle mass. I was going to post this but actually did continue to read on before I did to make sure someone else hasn't already. Great minds my friend.
January 22, 201313 yr For those that enjoy the turkish getup here's a video of Jason Kahlipa doing it with a 155lb barbell. Jason won the crossfit games in 2008 and finished 5th last year. That's why my right shoulder has been sore for a week. Premeditated sympathy pains.
January 23, 201313 yr I wasn't feeling it tonight but I'm happy I pushed through. I usually work out around 3, getting started at 6 made me feel sluggish.
January 23, 201313 yr Author I wasn't feeling it tonight but I'm happy I pushed through. I usually work out around 3, getting started at 6 made me feel sluggish. I hear ya! Pushed through a mediocre workout performance. Feeling crummy, fighting something. Normally I would use that as a reason to skip a day. But I'm on a roll and afraid if I skip a day it will become 2, then 3, etc.
January 23, 201313 yr You guys keep pushing and eventually your feel like crap when you miss a day. I hate days off even though I know my body needs it.
January 23, 201313 yr I hear ya! Pushed through a mediocre workout performance. Feeling crummy, fighting something. Normally I would use that as a reason to skip a day. But I'm on a roll and afraid if I skip a day it will become 2, then 3, etc. Exactly why I went! I did finish strong with some sprints. I start a men's league next month so I'm getting my cardio on.
January 23, 201313 yr I hear ya! Pushed through a mediocre workout performance. Feeling crummy, fighting something. Normally I would use that as a reason to skip a day. But I'm on a roll and afraid if I skip a day it will become 2, then 3, etc. Make sure that you aren't going over 3 days in a row. You need a day off to avoid fatigue. I can't go over 5 days a week or the next week I feel like garbage. Strength training/speed or agilities four days a week w/ a day of endurance (for me anyway, i.e. yoga, jogging, or indoor soccer) is the sweet spot.
January 23, 201313 yr I am in the 1st week of 5 day training. Sun. Chest and shoulders Mon. Off Tues. Legs and Abs Wed. Bis and Tris Thur. Back and traps Fri. Off Sat. Chest and Shoulders. Cardio after every workout. Well see how this goes. Between full time job, part time trainer nights, and my workouts, not much time left to get into trouble.:lol:
January 23, 201313 yr I am in the 1st week of 5 day training. Sun. Chest and shoulders Mon. Off Tues. Legs and Abs Wed. Bis and Tris Thur. Back and traps Fri. Off Sat. Chest and Shoulders. Cardio after every workout. Well see how this goes. Between full time job, part time trainer nights, and my workouts, not much time left to get into trouble.:lol: That looks like the days that I train. Tuesday Agility/Squat day Wed Endurance Thurs Sprint/Bench day Friday off Saturday Deadlift Day/Swim Sunday Shoulder Press Day/Soccer or sprints Monday nothing, but thanks to Bugatti's advice, I've used it as a deep stretching day and feel fantastic after it.
January 23, 201313 yr Author Make sure that you aren't going over 3 days in a row. You need a day off to avoid fatigue. I appreciate the info. I'm a rookie. I need to stick with it for 30 days straight so it becomes a habit. On Day 14. I'm not strong enough mentally to take a day off, that would leave the door open to continue the slide.
January 23, 201313 yr I appreciate the info. I'm a rookie. I need to stick with it for 30 days straight so it becomes a habit. On Day 14. I'm not strong enough mentally to take a day off, that would leave the door open to continue the slide. If you "schedule" it, you may feel that you have more control. Then again, you know your body way better than I do. Just be on the look out for any signs of overtraining. That will derail you.
January 23, 201313 yr I am in the 1st week of 5 day training. Sun. Chest and shoulders Mon. Off Tues. Legs and Abs Wed. Bis and Tris Thur. Back and traps Fri. Off Sat. Chest and Shoulders. Cardio after every workout. Well see how this goes. Between full time job, part time trainer nights, and my workouts, not much time left to get into trouble.:lol: Chest and shoulder on both Saturday and Sunday? You may wanna flip your order around a little.
January 24, 201313 yr Did cleans tonight, trying to find a 1RM. Got 175 and called it quits. I've power cleaned 175 before but never squat cleaned it. Was hoping to to get at least 185 but my form needs some work. After the cleans I did a wod from the crossfit mainsite. 30 Hand Stand Push Ups 40 Pull Ups 50 Kettlebell Swings (53# KB) 60 Situps 70 Burpees
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