Anvil or Hammer

How do I come up with them?

Posted in Uncategorized by Mike on September 20, 2008

I recently showed someone my blog, someone I know only through an online game I play. Her first question was about making up the workouts, how do I come up with them? I realized I just don’t know. This was one of those workouts. I got to the gym, changed my clothes and realized I had no plan. So I sat down on the bench with pen and paper in hand and tried to think about what I wanted to do. I wanted some snatches so I wrote that down. Then I thought, “I want to do full body so what else?”. I decided squat thrusts were in order as a pushing exercise. Then I threw in burpees just because I’ve been trying to work on them.  Then I decided that burpees and squat thrusts would use too many of the same muscles in my legs so I backed squat thrusts down to jerks.

So, I guess the methodology is to know what kind of workout you want (cardio, circuit, strength). Start out with a goal or an exercise you want to do then build your workout around it. In my case, I do a full body workout if I was doing a split, I’d need to keept the rest of my splits in mind. I just fill in the gaps for what I want to work on. Then I review it for overlaps so that I don’t limiti myself too early with some overly ambitious exercise.

Do some of you guys have a different method?

16K Snatch
2X 12K Jerk

1 minute of training followed by 30 seconds of rest for 5 rounds

Snatch 26L 25R 25L 23R 11/11
Jerk 23 24 26 22 22
Burpee 10 9 9 8 6

That made for a challenging 22:30. The burpees numbers probably look low and they are. I was going slow relative to the crossfit folks because I found them to to be pretty hard to do. The 42 reps I have here have to be a new best for most burpees done in one day for me.