Fitness/Beginners:
Warm up:
Stretch/Leg work, leg mobility
Make sure legs are nice and warm
Metcon:
Find a hill or stairs
Use 20-30 stairs for all out sprint up
Rest on walk back down
or...
20 meter sprint up hill
Rest on walk back down
Complete 15 total sprints
If you want an after burner, scroll down...
note- I want you to push yourself on these sprints. There's no reason to go half-ass. This is going to help you out a lot. So GO BEAST... and if you still have some left in the tank. Then afterburner. But I don't want you to feel that you have to do it.
Performance/Intermediate:
Warm up:
Stretch/50-100 single unders (jump rope)
Work on shoulder mobility
Strength:
Power Cleans
5 Sets of 3
Work to a heavy load, but not 3RM
http://www.youtube.com/watch?v=6TlbDQUWs0s
Metcon:
4 Rounds of:
60 seconds of push press (moderate weight)
60 seconds of box jumps (20-24" box)
60 seconds of rest
After Burner:
2 minutes of:
Plank to push up x max reps
(Start in push up, then go down to the plank then back up. That's one)
http://www.youtube.com/watch?v=TlVWsLdbZMQ
If you want to do the push up you can
note- don't go too heavy on the push press. I'm looking for reps opposed to using heavy weight and doing 5 in a minute. Pick a weight that you can shoot for around 10. Box jumps-extend all the way up on the box, or stand up. No jump on jump right off without hip extension.
Post weights and times.
I know that you guys are following and not sure whether or not to post. That's fine. I followed a workout online for 4 or 5 months before posting. But I would like to know if anyone has any suggestions or would like me to program certain workouts or muscles that you feel would be beneficial. I'm open for suggestions, this is new to me to, and i'm trying to do the best I can. Make up a fake name if you have to..
ReplyDeleteI'm loving the workouts Fonz, keep it up. Appreciate the reference videos to make it easier for the newbies to a more crossfit workout vs traditional workout approach. Any supps you are taking that you recommend right now? Still trying to drop more pounds without sacrificing too much muscle. I am taking the new hydroxycut if anyone is curious about stims. It is pretty good, very potent ( I would compare it to d4 thermal shock ). I plan to try the Cellucore Super HD after I run out of these. Been taking the Muscle Pharm Assault on off cycles from the stims. Has some caffeine but more of a pre workout and it helps a lot with recovery. All good stuff, keep it up dude!
ReplyDeleteHey Jake, first off, I want to say thanks for following and trying some of my workouts. I'll look forward to seeing your progress. Right now all I take is just a post workout supplement. I take about 30-45 grams of protein (whey) immediately afterwards. The amount usually varies upon the workout. Whether a max out day or a workout that's long and strenuous. I just try to feed my body depending on what I do in the gym.
ReplyDeleteThe main thing is just to watch what you eat. If you eat right, then you wont have to worry too much about your supplements. If you eat right and take the supplements, then all the better. If you overdose on protein, that's fine too. It'll just digest instead of restoring. You'll get what your body needs from the food. Probably the main reason I stopped taking a pre-workout supplement. Becuase I stopped noticing the boost. Also you'll need to switch up what you take just because your body will get used to taking the same thing over and over. I felt the caffine was making my face burn off. Not good.
A few pre-workout supplements that I jumped back and forth with were Cellucore c4, jacked, 1rm. Stuff like that. But again, once I get stretched out and start doing my strength, my body is just itching to go nuts. I try to eat about an hour to hour and half before I workout, so that's where my energy comes from. Peanut butter, honey, fruit... Look for natural sweetners if you don't want to rely on supplements.
Also after I take my post supplement if I take on, I'll try to eat as soon as possible. Drink some chocolate milk, or just milk(whole).