Well folks, I'm a bit bored of training over the holidays, so I've decided to inject a bit of variety and intensity into my triathlon training plan. Specifically, I'm going to begin combining the popular intensity of CrossFit training, straight from http://www.crossfit.com with just barely enough triathlon training to keep me fit enough to do the indoor YMCA triathlons over the winter, as well as a bit of detail work to keep me injury-free.
So are you curious what a weekly fitness routine that combines CrossFit and Triathlon Training actually looks like? Here's what I'll be doing (only doing the weekend workouts if I'm not snowshoeing or skate skiing):
5-10 minute elliptical or bicycle warm-up before each workout:
Day 1: - (Saturday for me):
-Rotator Cuff Detailing 1 (4x25 reps elastic band or cable internal rotation, external rotation, standing rows)
-Cross Fit (whatever appears at CrossFit.com for that day*)
-5K run OR 45-60 minutes sport of your choice
Day 2: - (Sunday for me):
-Gluteus Medius Detailing 1 (4x25 reps hip hikes, fire hydrants, elastic band or cable external rotation)
-Cross Fit (whatever appears at CrossFit.com for that day)
-Swim or Bike Workout of Choice
Day 3: - (Monday for me):
-Core Detailing 1 (4x20 reps side plank rotations, front plank reaches, bridges)
-Cross Fit (whatever appears at CrossFit.com for that day)
-5K run OR 45-60 minutes sport of your choice
Day 4: - (Tuesday for me):
-Rotator Cuff Detailing 2 (4x15 reps dumbbell front raises, side raises, empty cans, upper-cuts)
-Cross Fit (whatever appears at CrossFit.com for that day)
-Swim or Bike Workout of Choice
Day 5: - (Wednesday for me):
-Gluteus Medius Detailing 2 (4x25 reps elastic band front walks, side walks, backward walks)
-Cross Fit (whatever appears at CrossFit.com for that day)
-5K run OR 45-60 minutes sport of your choice
Day 6: - (Thursday for me):
-Core Detailing 2 (4x20 reps cable torso twists, bicycle crunches, low back extensions)
-Cross Fit (whatever appears at CrossFit.com for that day)
-Swim or Bike Workout of Choice
Day 7 - (Friday for me):
-Workout Make-Up Day, Off Day, or Play
*If no workout appears at CrossFit.com on any of these days, then you get to do 1 hour of aerobic, fat-burning cardio in it's place.
I'm going to be posting some more workouts like this over at http://www.rockstartriathlete.com , so stay tuned to that website, and heck yes, that's my tattoo!
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