This year I've started going back to the gym on a regular basis. I've been lifting weights off and on since I was a teenager and the trouble is, 'on' always turns into 'off' after a little while because I inevitably get bored. I've always preferred just playing sports or practicing martial arts. Trouble is now, with my ankle still not full recovered, I am limited in the activities I can do. So my goal was to come up with a routine that I wouldn't get bored of after a couple months.
I think I found it in CrossFit. They promote the development of functional strength as opposed to the very specific strength bodybuilders develop (specific to the action of lifting a weight). Crossfit routines are designed to translate well outside of the gym, to the field, the playground, or even the outdoors when running, hiking, and climbing.
On both the CrossFit site and the local CrossFit NYC site are posted "Workouts of the Day" or WODs and that's where I've been pulling my workouts from.
So far I've done the following routines:
Tabata Sumo Deadlift High Pulls
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Squats
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For time:
30 Barbell Thrusters
10 Burpees
20 Barbell Thrusters
20 Burpees
10 Barbell Thrusters
30 Burpees
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"Diane"
For time: 21, 15, 9 reps
225 pound Deadlift
Handstand push-ups
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3 rounds of
8 Power Cleans (from the floor)
8 Front Squats
8 Push Jerks
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Every one of these had me aching all over for the following few days - and the best part, each one took less than 20 minutes to complete. They are the perfect combination of strength and endurance. Your muscles get worked and so do your heart and lungs.
Hopefully, as long as the ankle holds up anyways, I'll be sticking with this un-routine. I'll periodically post updates but in the meantime, keep an eye on this link where I will be collecting all my bookmarks related to training and exercise.
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