Dan on Exercise and His Exercise Routine, or: Why CrossFit? Because it WORKS!

Last Updated: 2010-05-15

My Goals for 2010 Strengths and Weaknesses
Note: my body weight ("BW") currently is 185#.
  1. Overhead Squat BW 1 rep
    --> Attained on 2/12/2010
  2. Muscle-up 1 rep (stretch: 5)
  3. Double Unders 20/30/40/50
    --> 24 attained on 5/14/2010 - first milestone!
  4. Snatch BW 1 rep
    • Snatch Balance BW 1 rep
      --> Attained on 4/14/2010
  5. BackSquat 1.5 BW (~278#); at least as 1RM
    but preferably 3x5
  6. Bench Press BW 3x5
  7. Deadlift 2xBW (370ish)
 Strengths
  • AirSquats
  • Ab stuff: Advanced GHD, L-Sit, K2Es
  • Ring Dips
  • Rowing
Weaknesses
  • Pull-ups
  • Push-ups and Bench Press
  • Running

The Four Elements of My Mon-Wed-Fri Workouts:

  1. Dan Warmup - [Google doc] (takes about 20-25 mins)
  2. Jumprope - [Google doc] (takes about 8-10 mins)
  3. CrossFit Warmup Variants - [Google doc] (takes about 16-20 mins)
  4. MEBB O-lifting (or Pure CF WOD) - [Google doc] (takes about 10-30 mins)

    5. In all, this usually takes me 75-90 minutes.

And then I bicycle to work: 5.5 miles one way or 11 miles/day RT.

At work, on workout days I also usually do two "Grease the Groove" (GTG) efforts:

  • L-Sit and HSPU Practice
    • L-Sit: usually 41 seconds, but ranging from 36-51 seconds
    • HSPU: usually 11-15 on the floor, broken, no spacer, but once a week I do slow negatives on parallettes
  • Pull-up Practice
    • AM (after arrival): 3x3 (three each of pull-ups, chin-ups, and "hammer grip")
    • After lunch: 5 pull-ups
    • PM (upon arrival at home): 3 weighted chin-ups (with 20-35# depending on the season)

Tuesdays and Thursdays are rest days. I try to do my Dan Warmup (at least) on Sundays. Sometimes I will do something cardio-like on Saturday. I'm often tempted to add something to Tuesday.

[Coming Soon] View my overview of The Zone Diet, something I've been following since about April 2009. In the meantime, this is a good summary. The May 2010 PCC Sound Consumer newsletter has a great featured (front page) article, too.

View the previous version of this Exercise page.

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© Dan Charlson 2007-2010

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