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Old 10-22-2004, 12:11 PM   #1
Steve Thomas
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Hello, this is my first posting. I've done the WOD for ~10 days now and am feeling much more drained at the end of a workout than I used to. My previous workouts were sets of heavy lifting (for me!) punctuated by long rest periods. I still enjoy doing the heavy sets but don't feel that I'm receiving a complete workout unless the WOD is on the docket. Also, the time in the gym is much more productive and shortened quite a bit: 35 minutes vs. 1.25 hours.
Question: here is a personal CF workout that I use when I'm at home and can't get to the gym:

10 Kettle bell swings for each hand.
1 minute high speed jump rope.
10 shin to chin kb pulls
1 min. jump rope.
20 KB bent over rows each hand.
1 min. jump rope.
10 kb shoulder presses each hand.
1 min. jump rope.
L-Pull ups on deck in backyard to failure.
1 min. jump rope.

Repeat the above routine a second time.

Any comments from the more experienced and knowledgeable CFiters on this routine? What and how would you change?


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Old 10-22-2004, 01:17 PM   #2
Ryan Atkins
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Join Date: Feb 2003
Location: Racine  WI
Posts: 925
Hi Steve,

Welcome to Crossfit.

You're workout sounds fine. However, given the fact that you have a jump rope, kettlebells and a place to do pull-ups; I'm guessing you have the means to closely approximate at least 85% or so of the WODs. As someone has pointed out in another thread, why reinvent the wheel?

Hope this helps,

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Old 10-25-2004, 08:06 AM   #3
Robert Wolf
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Join Date: Oct 2002
Location: Chico  CA
Posts: 2,669
Hi Steve-

Your WOD looks great! As Ryan points out you can likely spice things up a bunch with your current equipment. Push-ups, handstand pushups, KB-split jerks, kb-snatch ballances...lots of variety available!

Keep us posted on your progress
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