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Today: an hour of martial arts (mostly just getting my punches straighter so my wrists won't hurt and so I can be stronger and more explosive) followed by the Crossfit warmup followed by a very scaled-down version of their workout of the day with substitutes: 3 rounds of 400m rowing followed by 20 lb dumbbell thrusters (total of 1200m rowing and 60 thrusters). Took 23 minutes.
Now here's another plug for crossfit:
In three months of doing crossfit, I've gotten my 5K run time (on a treadmill) from 39:56 to 28:00. I started out being able to do only 28 situps in a row and I can now do 38. I started being barely able to do a 10-second L-sit and now I can do 30 seconds. I started only being able to do 10 pushups and last PT test I had, I pumped out 24 in one minute. When I started doing pullups on the Gravitron I needed 65% of my bodyweight assist, and now I only need about 30-35% (I do 30% for as long as I can and then I switch to 35). My muscles are much more defined and even though I weigh around the same, I've lost fat in all the right places and my clothes fit me a lot better (as well as having to give away clothes that no longer fit and being able to keep clothes that do.) My flexibility has increased. My hips are more flexible and stronger from doing body weight squats and my martial arts ability is much more explosive. I started out deadlifting only 24 lbs and now I can deadlift 80 lbs. My back, arms, legs, etc. feel strong. My knees feel a little off, and I'd like to get them looked at, but my back and shoulder pain is pretty much gone. My stamina has also improved.
I just really really highly recommend Crossfit's daily (free) workouts of the day. You can go to brandxmartialarts.com for scaled down versions or scale the WODs yourself. They are available at www.crossfit.com. Also check out the FAQs and the "getting started" link.
Now here's another plug for crossfit:
In three months of doing crossfit, I've gotten my 5K run time (on a treadmill) from 39:56 to 28:00. I started out being able to do only 28 situps in a row and I can now do 38. I started being barely able to do a 10-second L-sit and now I can do 30 seconds. I started only being able to do 10 pushups and last PT test I had, I pumped out 24 in one minute. When I started doing pullups on the Gravitron I needed 65% of my bodyweight assist, and now I only need about 30-35% (I do 30% for as long as I can and then I switch to 35). My muscles are much more defined and even though I weigh around the same, I've lost fat in all the right places and my clothes fit me a lot better (as well as having to give away clothes that no longer fit and being able to keep clothes that do.) My flexibility has increased. My hips are more flexible and stronger from doing body weight squats and my martial arts ability is much more explosive. I started out deadlifting only 24 lbs and now I can deadlift 80 lbs. My back, arms, legs, etc. feel strong. My knees feel a little off, and I'd like to get them looked at, but my back and shoulder pain is pretty much gone. My stamina has also improved.
I just really really highly recommend Crossfit's daily (free) workouts of the day. You can go to brandxmartialarts.com for scaled down versions or scale the WODs yourself. They are available at www.crossfit.com. Also check out the FAQs and the "getting started" link.
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