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

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Old 07-20-2006, 08:46 PM   #1
daniel noriega
 
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PHASE I (conditioning)
Week 1
day 1
3 sets of each 4 pull ups, 20 push ups, 6 dips, 10 shoulder shrugs with 35lbs, 8 reps chest press
4 sets of each 5 pull ups, 30 push ups, 8 dips, 12 shoulder shrugs with 35lbs, 10 reps chest press

500 crunches, 3 sets of 20 rocky situps, 3 sets of 20 frog kicks, 3 sets of 20 decline sit ups
600 crunches, 3 sets of 30 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups

iron mike gym 1 lap, 100 calf raises
iron mike gym 2 laps, 150 calf raises

day 2
30 min run with basketball

day 3
30lbs; PT; 2 miles in 30 min; road

day 4
3 sets of each 4 pull ups, 20 push ups, 6 dips, 10 shoulder shrugs with 35lbs, 8 reps chest press
4 sets of each 5 pull ups, 30 push ups, 8 dips, 12 shoulder shrugs with 35lbs, 10 reps chest press

500 crunches, 3 sets of 20 rocky situps, 3 sets of 20 frog kicks, 3 sets of 20 decline sit ups
600 crunches, 3 sets of 30 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups

iron mike gym 1 lap, 100 calf raises
iron mike gym 2 laps, 150 calf raises

day 5
30 min run with basketball

day 6
30lbs; PT; 2 miles in 30 min; road

Week 2
day 1
3 sets of each 6 pull ups, 30 push ups, 8 dips, 14 shoulder shrugs with 40lbs, 10 reps chest press
4 sets of each 7 pull ups, 40 push ups, 10 dips, 16 shoulder shrugs with 40lbs, 12 reps chest press

700 crunches, 3 sets of 30 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
800 crunches, 3 sets of 40 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 200 calf raises
iron mike gym 2 laps, 250 calf raises

day 2
1 hr run with basketball

day 3
40lbs; PT; 3 miles in 45 min; road

day 4
3 sets of each 6 pull ups, 30 push ups, 8 dips, 14 shoulder shrugs with 40lbs, 10 reps chest press
4 sets of each 7 pull ups, 40 push ups, 10 dips, 16 shoulder shrugs with 40lbs, 12 reps chest press

700 crunches, 3 sets of 30 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
800 crunches, 3 sets of 40 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 200 calf raises
iron mike gym 2 laps, 250 calf raises

day 5
1 hr run with basketball

day 6
40lbs; PT; 3 miles in 45 min; road

Week 3
day 1
3 sets of each 8 pull ups, 40 push ups, 10 dips, 16 shoulder shrugs with 45lbs, 10 reps chest press
4 sets of each 9 pull ups, 50 push ups, 12 dips, 18 shoulder shrugs with 45lbs, 12 reps chest press

900 crunches, 3 sets of 40 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
1000 crunches, 3 sets of 50 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 300 calf raises
iron mike gym 2 laps, 350 calf raises

day 2
1 hr 15 min run with basketball

day 3
50lbs; PT; 4 miles in 1 hr; road

day 4
3 sets of each 8 pull ups, 40 push ups, 10 dips, 16 shoulder shrugs with 45lbs, 10 reps chest press
4 sets of each 9 pull ups, 50 push ups, 12 dips, 18 shoulder shrugs with 45lbs, 12 reps chest press

900 crunches, 3 sets of 40 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
1000 crunches, 3 sets of 50 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 300 calf raises
iron mike gym 2 laps, 350 calf raises

day 5
1 hr 15 min run with basketball

day 6
50lbs; PT; 4 miles in 1 hr; road


Week 4
day 1
4 sets of each 9 pull ups, 40 push ups, 12 dips, 18 shoulder shrugs with 50lbs, 12 reps chest press
5 sets of each 10 pull ups, 50 push ups, 14 dips, 20 shoulder shrugs with 50lbs, 14 reps chest press

1200 crunches, 3 sets of 40 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
1400 crunches, 3 sets of 50 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 400 calf raises
iron mike gym 2 laps, 450 calf raises

day 2
2 hr run with basketball

day 3
60lbs; PT; 5 miles in 1 hr 15 min; road

day 4
4 sets of each 9 pull ups, 40 push ups, 12 dips, 18 shoulder shrugs with 50lbs, 12 reps chest press
5 sets of each 10 pull ups, 50 push ups, 14 dips, 20 shoulder shrugs with 50lbs, 14 reps chest press

1200 crunches, 3 sets of 40 rocky situps, 3 sets of 30 frog kicks, 3 sets of 30 decline sit ups
1400 crunches, 3 sets of 50 rocky situps, 3 sets of 40 frog kicks, 3 sets of 40 decline sit ups

iron mike gym 1 lap, 400 calf raises
iron mike gym 2 laps, 450 calf raises

day 5
2 hr run with basketball

day 6
60lbs; PT; 5 miles in 1 hr 15 min; road

PHASE II (maintenance)
Week 1
day 1
5 sets of each 9 pull ups L-hold, 40 elevated push ups, 14 dips, 20 shoulder shrugs with 60lbs, 14 reps chest press
5 sets of each 10 pull ups L-hold, 50 elevated push ups, 16 dips, 25 shoulder shrugs with 60lbs, 16 reps chest press

1500 crunches, 5 sets of 40 rocky situps, 3 sets of 50 frog kicks, 3 sets of 45 decline sit ups
1600 crunches, 5 sets of 50 rocky situps, 3 sets of 60 frog kicks, 3 sets of 50 decline sit ups

iron mike gym 1 lap, 500 calf raises
iron mike gym 2 laps, 550 calf raises

day 2
35 min run

day 3
45 min run

day 4
65lbs; BDU; 6 miles in 1 hr 30 min; crosscountry

day 5
65lbs; BDU; 6 miles in 1 hr 30 min; crosscountry

Week 2
day 1
5 sets of each 10 pull ups L-hold, 40 elevated push ups, 16 dips, 20 shoulder shrugs with 65lbs, 18 reps chest press
5 sets of each 12 pull ups L-hold, 50 elevated push ups, 18 dips, 25 shoulder shrugs with 65lbs, 20 reps chest press

1700 crunches, 5 sets of 40 rocky situps, 4 sets of 50 frog kicks, 3 sets of 45 decline sit ups
1800 crunches, 5 sets of 50 rocky situps, 4 sets of 60 frog kicks, 3 sets of 50 decline sit ups

iron mike gym 1 lap, 600 calf raises
iron mike gym 2 laps, 650 calf raises

day 2
50 min run

day 3
55 min run

day 4
70lbs; BDU; 7 miles in 1 hr 45 min; crosscountry

day 5
70lbs; BDU; 7 miles in 1 hr 45 min; crosscountry

Week 3
day 1
5 sets of each 10 pull ups L-hold, 40 elevated push ups, 18 dips, 20 shoulder shrugs with 70lbs, 22 reps chest press
5 sets of each 12 pull ups L-hold, 50 elevated push ups, 20 dips, 25 shoulder shrugs with 70lbs, 24 reps chest press

1700 crunches, 5 sets of 40 rocky situps, 5 sets of 50 frog kicks, 3 sets of 45 decline sit ups
1800 crunches, 5 sets of 50 rocky situps, 5 sets of 60 frog kicks, 3 sets of 50 decline sit ups

iron mike gym 1 lap, 700 calf raises
iron mike gym 2 laps, 750 calf raises

day 2
1 hr 5 min run

day 3
1 hr 10 min run

day 4
75lbs; BDU; 8 miles in 2 hrs; crosscountry

day 5
75lbs; BDU; 8 miles in 2 hrs; crosscountry

Week 4
day 1
5 sets of each 10 pull ups L-hold, 40 elevated push ups, 20 dips, 20 shoulder shrugs with 70lbs, 26 reps chest press
5 sets of each 12 pull ups L-hold, 50 elevated push ups, 22 dips, 25 shoulder shrugs with 70lbs, 28 reps chest press

1900 crunches, 5 sets of 40 rocky situps, 5 sets of 50 frog kicks, 3 sets of 45 decline sit ups
2000 crunches, 5 sets of 50 rocky situps, 5 sets of 60 frog kicks, 3 sets of 50 decline sit ups

iron mike gym 1 lap, 800 calf raises
iron mike gym 2 laps, 850 calf raises

day 2
1 hr 15 min run

day 3
1 hr 20 min run

day 4
80lbs; BDU; 8 miles in 2 hrs; crosscountry

day 5
80lbs; BDU; 8 miles in 2 hrs; crosscountry

Week 5
day 1
5 sets of each 10 pull ups L-hold, 40 elevated push ups, 22 dips, 20 shoulder shrugs with 70lbs, 30 reps chest press
5 sets of each 12 pull ups L-hold, 50 elevated push ups, 24 dips, 25 shoulder shrugs with 70lbs, 32 reps chest press

1900 crunches, 5 sets of 40 rocky situps, 5 sets of 50 frog kicks, 3 sets of 45 decline sit ups
2000 crunches, 5 sets of 50 rocky situps, 5 sets of 60 frog kicks, 3 sets of 50 decline sit ups

iron mike gym 1 lap, 800 calf raises
iron mike gym 2 laps, 850 calf raises

day 2
1 hr 25 min run

day 3
1 hr 30 min run

day 4
85lbs; BDU; 8 miles in 2 hrs; crosscountry

day 5
85lbs; BDU; 8 miles in 2 hrs; crosscountry

Diet Plan
Breakfast: Oatmeal with orange juice and an apple.
Lunch: Tuna sandwhich with flavored water and a salad.
Dinner: Boiled chicken with water and vegetables.

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Old 07-20-2006, 10:17 PM   #2
Aaron Uhrina
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From what I understand about crossfit, crunches are looked down upon as they are an isolation exercise and generally don't transfer well into real fitness. I'll leave the experts to answer that question though.
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Old 07-20-2006, 11:07 PM   #3
Jeffrey Crawford
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Not really sure if there is a reason you are not doing the WOD or a scaled down version of the WOD but I would recommend you do that plus any other specialization or sport specific work on top of that.
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Old 07-21-2006, 12:58 AM   #4
Blair Robert Lowe
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Too many crunches and toe raisers. Find a more difficult ab or calf exercise. V ups, hollow ups or rocks. Jacknives. Small height jumps or figure 8 jump patterns.

Too much of the same thing. Burnout gonna come.

No squats or lunges. Lack of lower back ( back extensions, hug the twinkies, superman arch rocks ).

Too long of a running. Shorten up with shuttle runs while dribbling a basketball or sprints.

I'm not against the long runs if that's your thing. Is it your thing? Some of it seems like a long time running not enough distance. Slow jogs are lame...find a better use of your time.
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Old 07-21-2006, 01:27 AM   #5
John Velandra
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Too low caloric diet plan....
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Old 07-21-2006, 04:08 AM   #6
Bart Hungenaert
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Try to do the WOD and use the Zone diet ! You will get fast results !

If you want "planned variation" get the CFJ with the workout template ( not sure which one it is ... )

cheers
B
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Old 07-21-2006, 04:14 AM   #7
Larry Lindenman
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Much too much isolation...diet sucks. WOD (modified) and a Zone type diet is the way to go. Looks like your getting about 1200 calories, low protein, low fat. Your going to lose muscle and make no gains.
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Old 07-21-2006, 04:47 AM   #8
Steven Low
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Dude, just do the workout of the day on the front page, and trash what you have there. You won't be disappointed.
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Old 07-21-2006, 06:00 AM   #9
Andrew G. Greenberg
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i agree, do the workout of the day; vastly superior. have you read "what is crossfit" and so on?
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Old 07-21-2006, 07:19 AM   #10
Chris Goodrich
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Dan, That looks like a modified selection trainup plan. Is that what you're training for? If so, I will tell you that following the WOD, the zone diet, and rucking twice a week prepared me very well. To echo what others have already said, if you're going to stick with your plan, I would up your protein intake, ditch the high rep crunches for higher strength ab exercises like L-sits, and replace the shrugs with heavy deadlifts. These will build your traps for rucking while also strengthening your lower back, glutes and hammies, as well as promoting growth hormone relase to make you stronger overall. Again, though, I think you'd be better off following the WOD, and you'd probably enjoy it more as well. Good luck, Chris
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