General Strength training

Lately, I've been focusing on increasing my overall strength in order to improve my times with Crossfit workouts. Each day, I run 2 miles, one in the morning and one at night (to keep the breathing up). Then, I've been going through this work-out plan every other day to increase my overall strength with heavy lifts:

(There is no more than 40 seconds rest between any of these exercises)

1. Leg curl machine
2. Leg extension machine
3. Leg-press machine
4. Straight arm pullover
5. Bench press with barbell
6. Bent over row with barbell
7. Overhead press with barbell
8. Power Cleans
9. Tricep extensions
10. Overhead squats
11. Pull-ups
12. Dips
13. GHD Sit-ups

It's amazing how much my overhead press max has gone up as well as most of the heavier lifts

XFitNY Workout

Ten rounds of:

12 burpees
12 pullups

my time: 16:15

(MOD) "Our greatest glory is not in never falling but in rising every time we fall." Confucious

XFitNY Workout

For time:
135 lb Thruster, 10 reps 50 Double-unders
135 lb Thruster, 8 reps40 Double-unders
135 lb Thruster, 6 reps30 Double-unders
135 lb Thruster, 4 reps20 Double-unders
135 lb Thruster, 2 reps10 Double-unders

Double-unders were real tough on this one, but I got through it.

1 mile run

My time:

Night workout - Bench press - until hit 1 rep max.
Squat - until hit 1 rep max.
Skull crushers - until failure
Fore-arm roll-ups - 2X

XFitNY Workout #14 -- "Cindy"

After a day off with just running a mile the last two days (life has been busy), I am getting back into the swing of things. Had some shoulder pain, but after resting the shoulders and focusing on lower body and core, I think it should be fine (ie. - today's MOD at the bottom of the post :) )

Anyways, I just constructed an outdoor pull-up bar from some huge 10' pressure treated logs laid with concrete, and a metal pipe drilled through them at the top. Now, if I can just get the rings I ordered forever ago, I'll be rolling. I'm thinking even though it's 12:45am right now, I snoozed a little today already so I should have ample energy for a workout. This means, CINDY:

As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats

My # of rounds: 25

MOD (Motivation of the Day) - "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." -Coach Glassman himself

XFitNY Workout #12 -- "Blackjack Re-discovered"

My first try at this workout yielded a time of 10:05. It's pretty hard to make much improvement in this work-out except for negating any rest in between sets. However, the new PR I set for this workout is 9:47. The workout came from Crossfit Oneworld and goes like this:

Complete the following for time:
20 push-ups / 1sit-up 19 push-ups / 2 sit-ups 18 push-ups / 3 sit-ups 17 push-ups / 4 sit-ups 16 push-ups / 5 sit-ups 15 push-ups / 6 sit-ups 14 push-ups / 7 sit-up 13 push-ups / 8 sit-ups 12 push-ups / 9 sit-ups 11 push-ups / 10 sit-ups 10 push-ups / 11 sit-ups 9 push-ups / 12 sit-ups 8 push-ups / 13 sit-up 7 push-ups / 14 sit-ups 6 push-ups / 15 sit-ups 5 push-ups / 16 sit-ups 4 push-ups / 17 sit-ups 3 push-ups / 18 sit-ups 2 push-ups / 19 sit-up 1 push-up / 20 sit-ups

MOD (Motivation of the Day) - "When you are down on your back, if you can look up, you can get up." --Les Brown

XFitNY Workout #11 -- "Attention to Detail Re-discovered"

"Attention to Detail"

For Time: 15-9-6 Reps
SDLHP (60#)
Push Press (60#)
1/2 Get Ups (each arm, 15#)
50 sit-ups

** I first completed this workout on May 7th with a time of 9:56. My new PR for this workout that I put together is 8:28! Hopefully I'll give it a try next week and get another PR, all about improving.

MOD (Motivation of the Day) - "If you aren't going all the way, why go at all?" - Joe Namath

XFitNY Workout #10

Yesterday (May 20th) I completed:
1.5 mile run (8:32)

50 burpees
50 double-unders

So I ordered my rings about a week ago and they should be here anytime -- I can't wait.
Today, I'm thinking about pursuing a little FRAN...
21-15-9reps of:
-thrusters
-pull-ups

My time:

MOD (Motivation of the Day): "The Six W's: Work will win when wishing won't." -- Todd Blackledge

XFitNY Workout #9 -- "Get Bucked"

95# overhead squats

5 sets of 3

MOD (Motivation of the Day) -- "The sterner the discipline, the greater the devotion." - Pete Carill

XFitNY Workout #8

Well, today was listed as a rest day on Crossfit, so I figured I'd mess around a little. We had a tree in the backyard that had fallen down so I figured I'd try and do some deadlifts -- let's just say I had the neighbors watching (I just wish I could get the weight of it). Also, my legs are killing me since I've been running more and more everyday, another mile today (maybe a 5k coming up??)
Also, I've been doing my homework on diet and stuff and reading up on it thanks to Crossfit Vancouver - check out that site for good nutrition ideas.

XFitNY Workout #7

So I mapped out a perfect mile and 1.5 mile run around the block today and ran a 5:48 mile.
For tonight, it looks like it's time for Grace:

30 reps of 125# clean and press

My time: 7:28

--Back was pretty sore after this--

New MOD (motivation of the day)

"Insufficient yelling in the gym causes bad form." - Mark Rippetoe

XFitNY Workout #6 -- "Blackjack"

Complete the following for time:

20 push-ups / 1 sit-up
19 push-ups / 2 sit-ups
18 push-ups / 3 sit-ups
17 push-ups / 4 sit-ups
16 push-ups / 5 sit-ups
15 push-ups / 6 sit-ups
14 push-ups / 7 sit-up
13 push-ups / 8 sit-ups
12 push-ups / 9 sit-ups
11 push-ups / 10 sit-ups
10 push-ups / 11 sit-ups
9 push-ups / 12 sit-ups
8 push-ups / 13 sit-up
7 push-ups / 14 sit-ups
6 push-ups / 15 sit-ups
5 push-ups / 16 sit-ups
4 push-ups / 17 sit-ups
3 push-ups / 18 sit-ups
2 push-ups / 19 sit-up
1 push-up / 20 sit-ups

--This great idea comes from Crossfitoneworld.com, check it out--

My time: 10:05:09

XFitNY Workout #5

7 sets of 3 reps of:

• Overhead squats
• 1st set - 3x 85#
• 2nd - 3x 95#
• 3rd - 3x 105#
• 4th - 3x 110#
• 5th - 3x 120#
• 6th - 3x 120#
• 7th - 3x 120#

XFitNY Workout #4 -- "Fran"

Back to the Crossfit basics...

This means "Fran," which comes directly from
Crossfit.com.

21-15-9 reps of:

• 95# thrusters
• Pull-ups

My time:

REST DAY

Check out the TRX Suspension Trainer:




FitnessAnywhere



This was developed by a SEAL.

XFitNY Workout #3 -- "You don't win the silver, you lose the gold"

For this workout, I completed:

5 sets of:

• 20 floor-wipers (100#bar)
• 20 push-ups

Floor wipers consist of lowering yourself under a bar (mine was 100#) and pressing and locking the bar out. Once you lock out the bar, you swing your feet to one side and then to the other, making sure to tap your feet on the ground in the middle. One left and one right is one rep.

My time: 14:07

XFitNY Workout #2 -- "Diane"

"Diane" - From Crossfit.com

For Time: 21-15-9 Reps

• Deadlifts (165#) (225# on Crossfit)
• Hand-stand Push-ups

My time: I decided to switch it up and deviate from the Crossfit routine of the day today since I wasn't feeling the deadlifts for some reason. Instead, I did the workout that's listed in the post above.

XFitNY Workout #1 -- "Attention to Detail"

1 Mile Run
------------

For Time: 15-9-6 Reps

• SDLHP (60#)
• Push Press (60#)
• 1/2 Get Ups (each arm, 15#)
• 50 sit-ups

My time: 9:56:08

First Thing's First

The beauty of this system is, that instead of doing meaningless, mythotical, repetitive, and redundant movements for the sole purpose of "getting BIG," these workouts will actually enhance your overall strength, power, agility, quickness, endurance, and anything else you can possibly imagine. In addition, generally no machines are needed for these workouts and they are never the same.
One final word on this program: it is not for the faint of heart, if you aren't willing to give your ALL, don't waste your time or mine.

With this said, lets get to work...