Workout of the Day #1

There's something about the last two months in a long training period. It's difficult to keep going. And with very limited exercise options here (basically nothing out-doors), it's not easy to find ways to mix it up and keep the training routine interesting. In Crossfit fashion, I've

I've decided to come up with my own Crossfit-ish workouts-of-the-day, because there's something about the last couple of months in a long training period. It's difficult to maintain interest. Beyond the gym, I have at my disposal 21 flights of stairs, a 75 pound pack and a dip/pullup stand.

This'll undergo revision, for sure. My first one (which I did today) is the following:

2 x 21 stories (running)
2 x
50 x situps
2 x pistols (each leg)
20 x dips
1 x 21 stories (running)
1 x
50 x situps
2 x pistols (each leg)
20 x dips

The running is pretty intense. I'd like to ultimately take it up to 5 sets on the stairs, but I'm dying doing 3 at the moment, so, I'll save that for later. When the time comes I was thinking I'd increase the 1x to 2x and then finish off with another 1x on the stairs ... bringing the total up to 5x.

The pistols are pretty light, but given that the majority of the time is spent running up stairs, I don't think it serves much point to increase them. Maybe just a little.

Its biggest weakness is upper-body. I need to incorporate something else. Push-ups or pull-ups or something.

My first stab at this WoD took 31 minutes. I like my knees, so I'm not willing to run down the stairs. I think I should be able to get this down to 25 minutes without sacrificing my knees.