As the big burly dude at the gym looked in my direction, he watched my set and then growled at me, “Beast Mode”. As I was in the middle of a heavy set, I could only grunt in response, but I’m certain that my chest swelled with pride and a tiny little smile tickled the corners of my lips. We may not be “crossfit” devotees, but we are definitely beasts! I live in one of the few towns on the planet that does not have a “crossfit box” in the nearby vicinity, and truthfully, I really wish there was one closer as I could use some help with the form on my clean, but our workouts of late, have definitely been of the “beastly” variety, and I love it!
This week is the fourth in our lift heavy strength progression. Today we finally maxed out the weight stack on the leg press machine! Now before you go getting all holier than thou regarding free weights vs. machines, I weigh less than 1/3 the amount that we are lifting …. I have some concerns regarding safely spotting each other while squatting beneath that load. There are those who argue that if you squat within a rack, you don’t need a spotter, and maybe that is true to a degree, but I wanted the satisfaction and ease of going heavy with little or no safety risk involved. Don’t get me wrong, I love squats and complex fully body movement exercises, but I am also a little bit old school and I do like to train with machines from time to time.
In any case, here are the workouts for the week:
Splashfit Tuesday Elliptical warm up 10 minutes Elliptical ladder 5x 4 minutes Superset x 4 Leg press 15x310, 10x350, 390, 410 Stiff leg deadlifts 10x 90 One legged chair squats. X 10 each leg Wall sit x 1:00 minute Wall facing squats x 50 Squats with lateral leg lift x 50 Jumping alternating lunges x 30 One leg lateral jumps x 50 Jumping alternating lunges x 30 Superset x 4 Seated calf raise 10x 70 Straight leg calf raise 10x 230 Accordian crunches x 30 Reverse crunch with leg raise x 30 Splashfit Thursday 5 minute warm up 10 minute Bike (1 min intervals: hard / easy) 10 minute rowing (1 min " 10 minute treadmill (1 min " Superset x 3 Jumping Pullups 21, 15, 9 Barbell Power Clean, Press, Squat, Press 30 x 10 Alternating Plank / T-stand Pushups x 10 Superset x 3 Seated Cable Row 3 x 110 lb Military Press 3 x 90 lb Chest Press 3 x 130 lb Chest flye 3 x 70 lb Superset x 3 Tricep Rope press down 3 x 45 lb Cossack Bench Dips x 20 3 sets alternating front shoulder raises
I’ve posted workouts with the hope that maybe we will inspire some to join us, and/or give you some new ideas to punch up your fitness routine. I love to scour the internet and find different ways to combine exercises. One of the most important things in my overall fitness plan is to continually change things up. I would love to hear if anybody finds these posts useful. I sometimes wonder if I am writing this blog entirely for the entertainment of my mother…. (and on that note, I guess I should say, “thanks Mom, at least I know somebody is reading this!”)
Splashfit 
Excellent post. I am dealing with some of these issues as well..