Improve my "Crossfit" regime?
All Day Workout
I have time to play with, and I think I've been a bit random with my workouts. I want all round fitness, and I'd say I'm fairly intermediate. Do you think there's anything I can add or shuffle round in my routine?
My Stats
Physique:
Weight: 12 stone/75 kg
Height: 5 foot 10
Age: 19
Weights:
Dumbbell curls: 17.5kg (4 reps)
Dumbell lateral raise: 10kg (6 reps)
Bench-Press: 25kg (4 reps)
Dead-lift: 35kg (16 reps)
Grip Strengthener: 18kg resistance (20 reps)
Kettlebell: 18kg
Running:
Half marathon(13 miles): 1:40
Routine
Everyday:
1 hour morning swim (irregular)
5 mile run/walk (sometimes again after lunch)
Kettlebell/Dumbbell/Grip Strengthener/Ab Exercises through the day
Evenings:
Monday - hour of gymnastics
Tuesday/Friday - 3 hours of Dead-lifting, Bench-pressing and Climbing
Wednesday/Thursday - hour of swimming
Saturday/Sunday- feck all
Diet
Light breakfast/dinner (veg, fruit, wheat and oats) and a heavy lunch (protein). No junk/dessert/drinking.
Problems
I struggle to keep a steady pace on my own. Yet, I ran a half-marathon in 1:40 with this kind of fools training.
Waking up to swim at 7. My diet's helped but it's not golden, and I avoid alarm clocks.
Stuck in a rut with weights. I expected my dead-lifting to suffer (went from 5 times a week to twice if that), but the dumbbells I use everyday aren't getting much easier.
What's the best way to work martial arts into this?
(1)1 Comments
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If your goal is general fitness then you're doing plenty of running, walking, and swimming, but your deadlift is quite light. Sixteen reps is also a lot for the deadlift. If it's possible to use more weight but fewer reps per set, do that. 60kg to 100kg should be entirely doable for you within a few months.
Other ways to get good use out of your limited weights are Turkish get-ups, overhead presses, and kettlebell swings and snatches. The swings are a good alternative if you don't have the equipment to deadlift heavy.
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