How should I complement my crossfit workouts with strength, cardio and plyometric training? What are some ways (templates and or forms) that you use to track your progress in the gym?
Coupled with regular crossfit and watching my diet over the last couple months, I am finally seeing results - yay me! I am doing crossfit 5 days a week in the evenings and the 30 day paleo challenge (with intermittent fasting) at my gym has really helped.
I want to take the positive reinforcement from the progress I have made and help me kick things up a notch and get back to the fitness levels I was in my 20's (I turned 30 last December).
So, how do I best complement my Crossfit training with a more structured workout plan?
I have signed up for a regular gym and can take out an hour at lunch to go workout (in addition to my evening Crossfit workouts)
My goals are as follows (strength goals listed as a multiple of body weight, with a goal body weight of 150 pounds, height 5'7''):
* Squat - 1.75*BW
* Deadlift - 2 * BW
* Benchpress - 1.5*BW
* 500m row - Sub 1:40 (current time is 1:55)
* 5K - Sub 20 minutes or faster (fastest I've run is 30 minutes)
* I am running my first mud run on Saturday (MuckFest in Boston) ( on a side note, what should I know about my first mud run? Any recommended gear that is a must have?)
* I have signed up for a Tough Mudder in September
I'd like some suggestions for organized programs (such as starting strength) where I can clearly track my progress. Ideally I'd like to alternate strength and cardio/plyometric training and I don't want to spend more than 5 days working out.
I like running, rowing, HIIT, kettlebell workouts and have access to a pool at the gym. I want to make use of as large a variety of these as possible.
How do you track your progress in the gym? Are there any templates/apps/open-source forms that you really love and that can be easily modified to track both strength and cardio exercises? Bonus points for templates that contain training progressions as well as help track progress - Here is an example of a training log/tracker I really like - courtesy of Concept2