|12-01-2007, 07:01 AM||#1|
Johan's Workout Log
So, here I am far from fit and far from healthy. So I thought that bad a$$ motivation and some IF/Paleo/ZONE (don't know yet really) plus CrossFit would get me where I want. Today I can do one pull-up sometimes, a pistol sometimes, distance runs are quite okay, say 20-23 for a 5K (don't know how that's possible though since I haven't been working out for a year and a half except for my run last week).
Goal: Don't know really - be fit for life? But let's say a muscle-up by June next year, and a CFT of 700+ (that is if I manage to get a bar and plates to practise).
So, what will I do? I'll start with a 4on/1off program with body-weight exercises. My first investment will be gymnastic rings, and after that the main goal is to get a OL-kit. While waiting for that I'll make a sandbag, and perhaps a water-filled gym ball, a medicine ball or something like that. Cheap and effective... Yey! But I will save money for more expensive stuff of course...
Last edited by Johan Blixt Dackhammar : 12-01-2007 at 07:09 AM.
|12-01-2007, 07:09 AM||#2|
Burpees x 60s
Body rows x 60s
Air squats x 60s
Push-ups x 60s
Burpees x 45s
Body rows x 45s
Air squats x 45s
Push-ups x 45s
Burpees x 30s
Body rows x 30s
Air squats x 30s
Push-ups x 30s
Burpees x 15s
Body rows x 15s
Air squats x 15s
Push-ups x 15s
No rest between rounds.
I wasn't ready for this so I didn't manage to keep doing the movements throughout the intervals. But hey, my heart rate was in the skies and it felt great.
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