G’day people,

As some of you may know, I used to have a journal but I'm starting a new one to segment stuffs even more efficiently.

I’m starting a conditioning journal for one simple reason. Conditioning holds the key to most of the sports as an essential thing to excel even further. Nevertheless, it is recommended for fitness enthusiast as well. Whether you are looking to sprint faster or look physicallly better, incorporating any sort of conditioning work to your daily routine would live things up.
From a proper facility right up down to a plot of land, crossfit is versatile. All you need is the drive to push yourself forward. Leave the ego aside, and lets all make the whole fitness scene, a fun place to be in.

(I’d be posting videos from time to time, on workouts. I would also gladly post simple meals that could be executed by anyone of you out there. All you need is some very basic ingredients to whoop up your taste buds, and it still is healthy. Macros would be provided upon request)


Cheers

This post has been edited by shanecross: Dec 1 2008, 06:48 PM

I’d start of with the routines that I’m on. See, I’m on a powerlifting routine, but I decided to lay off from PL for 6 weeks for a fully conditioning programme. However, upon completion after 6 weeks, I will still be doing these form of exercise but by just limiting it to the weekends as a supplementary workout. Hey it’s a fun thing to do, never ditch out stuff like that.
I’d split the routines in two, one leans more towards speed and the other one goes way back on explosive strength.
Throughout this journal, I will certainly credit everyone that has contributed to every single routine/tips given.



Speed Training(credits to rosstraining.com)
Sequence 1

10-15burpees
50m sprint
10 pushups
Jog to start position

Sequence 2

10 Diamond Pushups
Sprint 50m
10 Knee Tucks
Jog to start position

Repeat both sequences, for a start 6-8 totals would do good. Well I personally think it’s more than enough. Time yourself. Try to aim for a faster record everytime.
The whole idea of repeating the same muscle that recruitment eg; pushups, diamond pushups is to develop the mental toughness to keep going, not only providing speed.


Strength Circuit (credits to pb + rosstraining.com)

Repeat 5 circuits and time yourself. Setting goals are the key to success.

10 DB Clean and Jerk per arm
Chinups/Pullups x 8-10
Alternate Jumping Lunges,( I’d prefer weightless)
Renegade Rows – start off with 5 per arm.


Try to explode/speed up when you are reaching the mids of your peak. This would certainly enhance not only strength, but plays quite a role in your endurance. If you enter the vomit zone or get gassed out, try to pass through it. However, if you can’t go ahead and throw out. If you do, that shows you are really training .


This post has been edited by shanecross: Dec 1 2008, 06:51 PM

Waahh....thx TS....hope this will be my guidance for future workout....FYI, my workout schedules are On & Off lately....so hope this thread will help alot....

Thx again....

No problem at all. After all training is all about having fun. Care to share your workout schedule. I might be able to get something in for ya.

This post has been edited by shanecross: Dec 1 2008, 06:55 PM

The benefits of failure

The first thing that runs through your mind when it comes to failure has to always be a negative one. Well, lets change it for once today. Attempting a better time is always an encouragement. However, if you don't , always reap the benefits of you failing. You must have gained something besides failure. Think of what you achieved rather than what you failed.



Today's Strength Circuit

10 DB CNJ@35lbs, 8 Chinups, 20 alternate lunges ( weightless, i'd prefer going faster ) and light renegade rows

Totaled after 4 sets . Timed at 39minutes32seconds. Not one of the best times to brag about. I'd probably need to figure something to hype the mood. After all, its about trial and error.

I am getting used to train at 6.30 - 7 am since its gives me flexibility and the ability to max out my schedule.

This post has been edited by shanecross: Dec 1 2008, 07:05 PM

I tink I'm gonna puke.

Did shuttle runs, lateral runs, sprints and some burpees. Damn low intensity, but I'm beat. Off to bed now.

Anything that gets the heartbeat at peak is just perfect. Did ya time yourself. Or was it some random training?

Setting realistic goals.

See, most of us are all after PRs, Rep maxes etc. Sometimes we get too carried away and neglect the realistic issues. For example, if you could pull 190kilos this week, you do not set an attempt to pull more next week. This wouldn't just tax the whole body in an inefficient way but also would result into serious injuries. Instead, set realistic goals. Opt for other movements rather than pulling to balance things up.



It was 2 days ago since I posted up anything here.

Tuesday.

I managed to complete 6 sequences of speed work @ 7:50:83 .

Its probably one of the best times I ever clocked but I'm being realistic to not aim too far up on the next few sessions. I also noticed that speed has gone a little higher compared to the past few sessions. And I'm sweating like mad which is a good thing.


Wednesday.

Completed 5 sets of strength circuit in 39:02:40. Probably one of the best as well. I really think that I need to get in some joint support supplements. Any additional supplements which will benefit the body would always be great




Recipes

I came up with a speedy meal for anyone who faces time constrain. Pretty simple stuff.

3 whole eggs
2 button mushrooms ( more if you want )
Half a fist of green pepper
Breakfast strips/ham(i'd prefer ham)
Dried tomatoes
Dash of Milk
Dash of salt and pepper
Some dried thyme for extra flavour

Mix it all up and get them on the pan ( make sure you get the pan coated with PAM spray or oil/butter so that it wouldn't stick )

I will post a video soon when I get my video cam online


Cheers people

This post has been edited by shanecross: Dec 3 2008, 12:03 PM

For you.

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Added on December 3, 2008, 12:45 pmand......why 190KG'S (Sounds like somebody's deadlift aje...MINE namely...)

This post has been edited by pizzaboy: Dec 3 2008, 12:45 PM


Attached File(s)
 Comprehensive_Bodyweight_Workout_List__v1.5.pdf ( 129.43k ) Number of downloads: 34

Dude, it was random. I'm very sure on that. Your link is broken

This post has been edited by shanecross: Dec 3 2008, 07:07 PM

I think it's working.
Anyway, something extra to add to the equation.

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Added on December 3, 2008, 10:00 pmhttp://www.mothernature.com/Library/Bookshelf/Books/43/12.cfm

Some info to make the pain lesser.

This post has been edited by pizzaboy: Dec 3 2008, 10:00 PM


Attached File(s)
 Comprehensive_Bodyweight_Workout_List__v1.5.pdf ( 129.43k ) Number of downloads: 7
 sandbag_exercises_.pdf ( 323.29k ) Number of downloads: 8

Some of you might think that simple carbs just don't do the trick for training. I believe this is one of the best combination for instant carbs and some milk, you wouldn't want to get too full prior to training.

There ya go . Some digestive biscuits , sugar free jam , jello and granola bars. Perfect for an instant pre workout.



This post has been edited by shanecross: Dec 4 2008, 09:39 PM


Attached thumbnail(s)

Today was an exceptionally okay training. I'm adding two more sequence to the speed training where I hope to find further progression there. I find training early in the morning very much tougher than latter. But it does trains your mind to stay focused and toughen you both physically and mentally.

Managed to clock just under 8 minutes of 6 sequences.


I think the best way to visualize things is to post a video. Will do very soon. Stay tuned.

Thanks for the postings here they're very useful. You can also check out pushmore.com.my - they post up their crosstraining workout-of-the-days on a daily basis.

He trained there once.
Lol!
It was hilarious seeing his reactions.