Missed the edit window: Male, 32.
Male, 35. I have two workouts:
A is squats, bench, and rows.
B is squats, overhead press, and deadlifts.
All exercises are 3 warm-up sets then 5 work sets.
I work out 3 times per week (MWF) switching between A and B. I started with the bare bar (except for rows and deadlifts), and I increase the weight 5 pounds each workout on each exercise (except 10 for deadlifts) until I can’t get 5x5 for 3 workouts (or my form gets really bad, or it just feels really wrong), in which case I drop about 10% of the weight and continue.
Male, 37. I only get to work out about 2–4 days a week, depending on work. I’d really like to be more consistent, but my schedule varies and I don’t have much control over the work load.
I’ve moved away from doing CrossFit main site workouts on a regular basis, but I do use them as starting points quite often. I like a lot of the workouts on CrossFit Football, but I have to scale loads significantly. Those guys are monsters. I like to bias toward increased strength, though, so I do prefer the emphasis on heavier loading relative to CF-main site.
Because I’m always doing something different, there’s no real routine. Common splits are 7x1, 5x3, 5x5, on straight strength days, with loads respectively being max efforts on the last 3 sets for the singles, 80–90% for triples, and 60–80% for fives.
Circuit-type workouts vary wildly. I’ll either use something off one of those sites, or if I put together my own I just try to hit different muscle groups or movements.
Squats, in various forms, are ever-present. I deadlift often too. Permutations of the clean and snatch, press, push press, jerk. Pull ups (of course) rope climbs, rings, rock rings. Gymnastics ground work; handstands, balance movements, working back to being able to do planches and flips again, after 20-odd years out of it. I very occasionally do bench presses. I probably should do that more since it’s one of my weaker lifts.
I run sometimes. Mostly it will be explosive sprints followed by calisthenics or gymnastics work. CF-type stuff is usually 200, 400, or 800 m repeats with something else interspersed. I do occasional longer runs too, around 5–7 km.
I’ve done a couple of runs around 10 km. What I learned from those mostly is that while I can run that far even without putting in the miles that dedicated runners do, running sucks. I vastly prefer shorter runs and have done the longer ones mostly to prove that I can. I honestly don’t like running at all, and definitely don’t want to run something like a half or full marathon unless I have to. Maybe if zombies were chasing me…
Well, yes. That was a necessity to train for the Leadville Trail 100 Run, which I completed last August. I’ve backed off a bit on the mileage over the winter, but am picking it up again as the weather turns nice for the summer.
My favorite training run over the last season was a 44+ mile round trip from the front door of my house to the summit of Pikes Peak and back in about 10 hours.
Well damn, I feel like a slacker now. That’s impressive!
I used to do a lift in the morning at 6 A.M., go to wrestling practice for 2 hours at 3:30 and do 500 pull ups throughout the day. 5 days a week.
I think working out twice a day is the best way to get in shape.