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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-23-2007, 12:17 AM   #1
Kris Becka
Member Kris Becka is offline
Join Date: Feb 2007
Location: Corpus Christi  TX
Posts: 1
Here's the deal - I work 5-5 (varying days)in a county jail, and go to the night patrol academy from 6-10, M-F. We're also on double overtime at work. So many of my weekdays are spent going straight from 0330-2300, leaving no possible time to exercise. I average about 1-3 days a week without work AND school, and as many days a month without either. These days are rarely, if ever, consecutive. Because of this, the WOD would be too spread out for me to do any good if I followed it - I need to do some kind of whole-body exercise on the days I do have available, and still take care of my dishes/laundry/grocery/sex/binge drinking/church functions for that week. I have a membership in a good gym, but it has no place to climb rope. Also, swimming is essential to me, as I am a Corpsman in a Marine Reserve unit (did 8 active duty) and do not want to get chubby. Still I see a spare tire starting to form. I eat as right as I can, mostly fruit, canned salmon, and frozen vegetables. I was thinking about taking elements from the most inclusive of the WOD's like the thrusters-and-pull-ups one, etc to make a leg and shoulders, chest and arms, rows and shrugs kinda schedule, plus one day of pack run and pool work with the brick and all that jazz... Need to do some sort of run and swim in there each day off as well. The most I can do at work is push-ups and bench dips at scattered intervals.
Any of you trainers care to hazard writing up a good plan? Let's say for and grins' sake that for 3 days in every 7-8 day period, I have 2-3 hours to give. My goals are to be a much better runner, swimmer, climber, hiker, and fighter. Work your magic, please!
So far I had paired up on different days - ( - ) denotes different days
- sit-ups and flutter kicks for longest sets possible/pack run for distance/ 500-meter swim for time,pool work (lap dashes with blouse on, treading with wrist weights up top, catching breath between laps, push-ups and in between)
- jumping jacks for max time,box jumps for a few 2-min sets for reps/bench (for weight) and flys (for reps)/ skull-crunchers, curls, forearm curls, stick-and-string (forearms)/inverted sit-ups for reps/ 2k fin (dragging pack)
- thrusters, pull-ups, sun dials, and dips for reps, weighted for as many reps as I can do/rows/shrugs/farmer's walk/weighted sit-ups, weighted side-stretches, flutter kicks, knee-to elbows/1-2k swim, any style
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