Worked out thursday, saturday, sunday.
Usual work outs. Squats, Bench/dips, DL/(pull ups rather than machine)/practicing snatch. Weight was similar to last week, but intensity was higher.
Two noticeable additions are the dips and pull ups and also practicing the snatch. We also pushed our cardio harder with a greater emphasis on interval training. Also did some work on decreasing rest time between sets. Strange (or maybe not so much) is that we were definitely a bit more sore but had maybe 10-15% more energy this weekend than usual.
Been reading a fair amount about crossfit lately and used this weekend to introduce a few new lifts into our routine replaced a few others. My wife was fairly excited about the increase in intensity (which is unusual for her lol). So it was nice to have someone on board. I think she also likes the idea of being strong relative to your body weight rather than just mindlessly lifting weights.
Overall,
There is such a great wealth of information on the crossfit site.. Pretty exciting:)
Goals for this month are
1. to learn how to do the snatch
2. to decrease the amount of time doing cardio from 20 minutes down to 15 and incorporate a higher intensity to the lifts we do.
Good stuff. Do you work out at a standard "globo-gym" type place or Crossfit affiliate or at home?
ReplyDeleteAlso, huge fan of the snatch--oly lift and otherwise.
ReplyDeleteSome of my favorite WODs are:
(Isabel I think) 30 snatches for time (rx 135)
For time:
1-2-3-4-5-4-3-2-1
Squat clean, split jerk
Squat snatch
(not sure what's rx but anything in 75-115lb range is sure to kick anyones ass)
Hey JC, work out at a "globo-gym". ya that second one looks pretty brutal ! Currently we only work out 3 times a week (and that likely won't change any time soon). So one of my challenges will be to incorporate as many of the crossfit ideas as possible into our somewhat different routine. Specifically how to incorporate what we currently have squats, bench/dips, deadlifts/pull ups focused days with some semblance of WOD with snatch/clean/jerk.
ReplyDelete