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Old 04-03-2012, 08:34 PM   #1
Chris T Johnson
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Location: Russiaville  IN
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A Daily Fight

I started weightlifting and strength training when I picked up wrestling three years ago and since then I have been addicted to fitness. I decided to join the Marines and have put some thought into special forces. Therefore, I have been training ferociously for basic training. I have been writing workouts and studying fitness on my own for awhile. I just would like some input and advice on my workouts. Anything that could improve. Much time goes into writing these workouts and each workout and lift is for a specific body part or goal. I am a big fan of super sets and put my own twist of Crossfit into each workout.

Tuesday 4/3/12
Perform each 'b' immediately after 'a' with 1-2min break after each set.
1a)Handstand Push-ups 3x6-10
1b)Push-ups 3x20-25

Pyramid Set 10-9-8-7-6-5-4-3-2-1 (Perform hanging from gymnastic rings)
a)High Pull-ups
b)20sec Hand (regardless of pyramid progress)
c)Hanging Leg Raises

2a)Chin-ups 3xMax
2b)Inverted Rows 3x15
3a)Tire Throws 3x6/side
3b)Rope Tire Pull 3x100' (I workout at home, Rope Sled Pull would substitute)
3c)Overhead Tire Throws 3x12
4a)Ring Flys 2x10 (Toes on ground, body at 45 degrees)
4b)Ring Push-ups (Toes on ground, body at 45 degrees)

My extra sets for mma:
1a)2minutes left jab
1b)2minutes right cross
1c)Combo of 'a' & 'b'
2a)2minutes right jab
2b)2minutes left cross
2c)Combo of 'a' & 'b'
3)3minutes right elbow
4)3minutes left elbow

That's it! Sorry it's so long. Im not claiming that im a professional and I certainly can improve. Thanks!

p.s. Don't try this if you are not use to regular intense exercise.
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Old 04-04-2012, 11:53 AM   #2
Chris T Johnson
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Re: A Daily Fight

I understand it is not your typical timed Crossfiy workout... i will do timed exercises but that doesnt cut it for me for a days exercise. I prefer to workout an hour to two hours a day.
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Old 04-05-2012, 02:49 PM   #3
Chris T Johnson
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Re: A Daily Fight

Will post yesterday's workout later. Today's...

1a)Ring High Chin-ups(no kipping) 3x10-12
1b)45degree Decline Push-ups 3x15
2a)Explosive Push-ups 4x15
2b)Ring Shoulder Lifts 4x20
3a)Ring Flys 4x15
3b)Ring Slow Push-ups 4x15
4)Punching Bag Combo Burst 5x20seconds
5)Punching Bag Southpaw Combo Burst 5x20seconds
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Old 04-09-2012, 07:38 PM   #4
Chris T Johnson
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Re: A Daily Fight

5rounds for time:
25push-ups
15burpees
5Alt Chin-ups

14:14
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Old 04-12-2012, 03:11 PM   #5
Chris T Johnson
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Re: A Daily Fight

Today's
1) Snatch + Overhead Squat 9-8-7-6-5-4-3-2-1
2a)DL 5-4-3-2-1
2b)Box Jumps 5-4-3-2-1
3a)Hanging Leg Raises 9-8-7-6-5-4-3-2-1
3b)Thai Crunch x30
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Old 04-16-2012, 04:44 PM   #6
Chris T Johnson
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Re: A Daily Fight

Im going to start doing the WOD and a random WOD workout everyday(such as fran or cindy,etc.)
todays time on the WOD

run 800m
10rounds:
HSPU x10
1-legged squats x10

run 800m

Time: 18:07

"Cindy"
Max sets in 20min
5Pull-ups(deadhang)
10 push-ups
15 squats(with 9lb med ball)

sets: 17
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Old 04-17-2012, 08:09 PM   #7
Chris T Johnson
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Re: A Daily Fight

Did "Isabel" today.

30 snatches @ 115#

Time: 3:14
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Old 04-22-2012, 09:56 AM   #8
Chris T Johnson
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Re: A Daily Fight

Been forgetting to post. Friday i did the WOD

15' rope climb
15 push-ups
max rounds in 12 min : 15 rounds
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