Workout

[hurley842002]

Started one of my old "circuit" style workouts at the end of January, working well so far.

Start weight on Jan 26th - 195lbs

Weight on Feb 24th - 185 lbs

My goal weight is 175 by the end of March for our Cali trip.

Here is a copy and paste of what I shared with others.

You will start with a mile run on the mill, I haven't done much cardio in the last couple months, so im in the 8-10 min mile range, the key is getting your mile in tho.

After your mile, you will immediately begin your strength exercise. In the beginning it will be trial and error, because you are going to pick the maximum amount of weight, in which you can complete 8 sets of 8 reps, with 30 seconds of rest between sets. This is where all the strength guys have to swallow your pride and be honest with yourselves, 8 sets is a lot, and 30 seconds goes by quick lol.

After you are done with your first strength exercise, you return immediately to the treadmill and do your next mile. Pretty simple right? 4 lifts, 4 miles. Here is what today's workout consisted of, as an example:

-Mile run.

-Dumbbell bench press: 140lbs x8 sets of 8 reps.

-Mile run.

-Seated cable flies: 90lbs x8 sets of 8 reps.

-Mile run.

-Bodyweight chest dip: 195lbs x8 sets of 8 reps.

-Mile run.

-Decline barbell bench: 135 lbs x8 sets of 8 reps.

As you progress on weight from week to week, feel free to jump up in weight for 4 set's (or however many you can complete), and then drop down to the previous weeks weight as needed, but you'll never go lower than the previous week, and don't go higher than the current week, until you can do a full 8 sets with that weight, hope that makes sense lol.

For example, this week I used 70lbs dumbells for bench, I was able to barely get my 8 sets of 8, so next week I'll use 75lbs, more than likely I'll have to drop to 70lbs half way through, but that's okay, progress is the key.

[Irving]

When it's warm I run to my workout and back. I do a casual run there, then go as fast as I can on the way back. I recommend doing this on the treadmill for your workout Hurley. Treadmill runs 1 and 3 should be relaxed, and 2 and 4 should try to beat the 1 and 3 respective times. Since you're doing 4 miles, and I'm only doing 2, I'd say don't go all out on your fast runs, just try to beat your casual runs by 20-30 seconds. It's important to push your cardio as well as the weights. With trying to beat your casual times, you'll see your average pace start to pick up.

I think a mile is a great distance to push yourself because it is longer than a sprint, but not so long that you feel like you're killing yourself, or forget what you're doing mid-run.

[hurley842002]

When it's warm I run to my workout and back. I do a casual run there, then go as fast as I can on the way back. I recommend doing this on the treadmill for your workout Hurley. Treadmill runs 1 and 3 should be relaxed, and 2 and 4 should try to beat the 1 and 3 respective times. Since you're doing 4 miles, and I'm only doing 2, I'd say don't go all out on your fast runs, just try to beat your casual runs by 20-30 seconds. It's important to push your cardio as well as the weights. With trying to beat your casual times, you'll see your average pace start to pick up.

I think a mile is a great distance to push yourself because it is longer than a sprint, but not so long that you feel like you're killing yourself, or forget what you're doing mid-run.

Great advice Irv! The whole goal of my workout (besides fat loss) is progress, so I have definitely been pushing my cardio as well as weights. I've definitely noticed my heart becoming more efficient (heart rate getting lower despite me pushing the speed).

[Tim K]

I'll bet that sucks. Ouch.

[hurley842002]

I'll bet that sucks. Ouch.

What's that Tim?

[Musashi]

So who here signed up for the Crossfit Open?

[Irving]

What am I missing in my diet if I'm craving salt all the time?

What is the Crossfit Open? Like a huge competition?

[mcantar18c]

What am I missing in my diet if I'm craving salt all the time?

What is the Crossfit Open? Like a huge competition?

... Sodium?

It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.

[Irving]

... Sodium?

It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.

I saw that coming. Considering how much sodium I must consume, I'd have a hard time believing that. I thought perhaps I wasn't drinking enough water and my body was trying to retain water.

That crossfit thing sounds exactly like I imagine. No thanks. heh

[hurley842002]

... Sodium?

It's a big event where all the Crossfitters get together and one-up each other's stories about women doing them wrong. The name of the girl in the winning story is used as the next official WOD, and the guy who tells it gets a new piece of PVC pipe to awkwardly stretch with.

You forgot the part where crossfit shoes are compared and quantities are challenged....