Skip to main content

New Workout Program

No, I'm not quitting CrossFit!!

What I'm doing now is a powerlifting program, with some strength training and metabolic conditioning WODs mixed in. I'll be training 4 days a week. Here's what it looks like:

MONDAY:
Push Press- 3 sets of 3 or 5 reps(whatever week I'm on with the Wendlar program), with a certain percentage of my one rep max
Dumbbell overhead presses-5 sets of 10
Pullups-5-10 sets of 4-6 reps, either strict or kipping
10-15 minute CrossFit WOD

WEDNESDAY:
Power cleans-3 sets of 5
Deadlift-3 sets of 3 or 5 reps
Deadlift-5 sets of 10
Hanging leg raises-3-5 sets of 10-15
10-15 min CrossFit WOD

FRIDAY:
Bench Press-3 sets of 3 or 5 reps
DB chest press-5 sets of 10
DB 1 arm rows-5 sets of 10
Pullups(kipping)-5 sets of  8-10
NO WOD

SATURDAY:
Power snatches?
Squats-3 sets of 3 or 5 reps
Squats-5 sets of 10
Back Extensions-3 sets of 10
10-20 minute CrossFit WOD

So far I'm liking it. Today's workout felt so good! I didn't do a met-con, but I really fatigued my muscles with the bench press, dumbbell chest press, rows and pullups. I haven't had that feeling in a while! It was fun doing dumbbell chest presses and rows since I haven't done them in so long. I did 50lbs for my rows, and it felt awesome! I have to say that 1 arm rows are probaby my second favorite exercise, after pullups. I love them!

I felt so puny today looking in the mirrors in the gym...I just want these muscles to grow! I think that if I could get over my fear of getting "fat", then maybe they would....But I like to see my abs, and I don't want to lose that! My midsection is my weakness-that is where I store all of my fat, and I would really prefer not to look like a pregnant person. ;)

Comments

Post a Comment

Popular posts from this blog

People always said That time would heal the pain But how can that be When mine still remains? The tears still fall At just the thought of you So I know that what they say Just can't be true As the years go by I miss you so much still  No matter how much time passes I know I always will How are you not here To ease my hurting heart? Never could I have imagined We would ever be apart My world has been shattered A piece of me is gone And all I can do is pray For strength to live on I know that one day soon I will see you again I just have to try to suffer through And make it until then
5 comments
Read more

Putting My Heart Out There

Hey guys. Here's where we're at right now: Matt finished his radiation treatments last week. Did they help? I don't know. He's sleeping a lot more. Having trouble chewing and swallowing. Not eating much. Not talking much, at least not in full sentences. It's just been a slow, steady decline for the last few months. I think it was really too late for radiation....But who knows, maybe it is delaying things. We went in last Tuesday for his infusion and talked with his neuro-oncologist about everything that we've been seeing with Matt, and he decided that we're at the point now where we should discontinue treatments...I feel like it's the right decision, even though it breaks my heart knowing that there is nothing else we can do. But I feel like we've done everything. All the supplements, the diet, the chemo, the radiation... Matt has fought hard. He never gave up hope. He kept the faith. He never complained through any of this. Not once did I hea...
238 comments
Read more

Why?

Why? Why do I care so much?  Why do I make sure they brush their teeth at night so that they don't get cavities? Why do I spend my own money to buy them clothes, toys and decorate their rooms, among other things?  Why do I do 5,000 loads of laundry a week to make sure they have clothes to wear to school? Why do I make sure they go to church on Sundays so that they'll be raised to know about Jesus? Why do I try to give them chores and responsibilities so that they will turn out to be decent human beings? Why do I read them a bedtime story at night, even when I'm exhausted? Why do I clean up after them constantly and cook for them and try to always have healthy snacks and food on hand? Why do I go to their sports games and practices, just to feel like the odd man out standing there awkwardly with their bio mom? Why do I give 100% of myself and make so many sacrifices for children I didn't birth? Only to be insulted and told hurtful things? To be made to feel like I'm ...
5 comments
Read more