Begin 2016

14 Jun 16     [M]

    Row

    1,000m         (2:30/500m pace)

    Rest 1min

    1,000m

  New job now allows me to start working out again. Easier on the knees, less daily pain.

  The following is a good basic overview of the skeleton of Crossfit workouts. I've reduced the number of exercises normally used in CF, partially because I'm just starting up again, but additionally because I'm limited by the knees.

  I'm going to ease into it. Let's go!  :)

New Gym Plan

M = Metabolic (Endurance)             G = Gymnastics (Body-Weight)               W = Weightlifting

                                       (1)   (2)  (3)  (2)   (1)             [I'm using the 5-on, 2-off section]

(1)       M = Long & Slow          G = Practice Movement         W = High Weight & Low Reps

(2)       Couplet: 3-5 rounds   (High difficulty & Medium intensity)

(3)       Triplet:   AMRAP        (Medium difficulty & High intensity)

Exercises

M         (Row Machine, Recumbent Bike)

W        (Deadlift, Squat, Bench Press)

G         (Pullup, Situp, Back Extension)

Exercise Variations

Deadlift:                    Deadlift, Sumo, DB

Bench Press:            Smith, Inclined Smith, DB, Inclined DB, Machine

Squat:                       Box Smith, Leg Press Rack, Leg Press Machine

Pullup:                       PU Assisted, Chinup Assisted, Lat Pulldown

Week Structure

**         M, G, W each appear 3 days per week

**         Different M, G, W exercise per day appearing   (Each exercise once per week)

**         Switch exercise variations week-to-week           (Different variation each week)

Example Week 1

            Tue:    (M)                   Row 2,000m

            Wed:   (G, W)             5 Pullups Assisted, 10 Deadlifts          3 Rounds

            Thu:    (M, G, W)        Row 500m, 5 Situps, 10 Smith BP      AMRAP 15min

            Fri:      (M, G)              Row 300m, 5 Back Extensions           3 Rounds

            Sat:     (W)                  Leg Press Rack                                   5, 3, 3, 2, 2, 1

Food

          Meat:              Chicken Breast, Ground Beef, Eggs, Fish

          Starch:           Oatmeal, Sweet Potatoes, Rice Cakes

          Fruit:               Bananas, Berries, Avocado

          Vegs:              Lettuce, Roots, Summer Squash

          Dairy:              Whole Milk, Yogurt

          Extras:            Glutamine, Amino Acids, Creatine (3-in-1)

          Flavors:          Sauces, Spices, Seasonings, Peanut Butter