More often than not

I just wrote my first legit programming cycle for myself. While I'm only one day in, I'm kind of impressed with myself. Well only slightly.

I haven't been doing traditional CF classes for a while now. I was originally stealing WODs from other gyms sites or doing PDCF wods on my own without the class. I promise I'm not anti-social! Then I decided I wanted to focus more on strength and form in the last four weeks doing a similar a rep scheme every day I went into the gym. But that started to get stale.

So last Friday afternoon I spent a few hours playing in Google docs coming up with a five week plan. I started by listing about 20 movements I wanted to incorporate. I came up with the rep schemes I wanted to do on certain days then started filling in the movements.

Here's what week one looks like...

Day	Workout	Movement	Reps/Time	Weight
Monday		Kipping Pull-ups	5 minutes
	EMOM 10 min O/E	Power cleans	5	65 lbs
		Med Ball Sit-Ups	10	10 lb
	Reps for Time	KB Swing	15-9-6	1 pood
		Wall Balls	15-9-6	10 lb
Tuesday	EMOM 10 min O/E	OH Squat	3	45 lb
		Walking Lunge	5 yd	70 lb
	Tabata	Burpee
		Row
Thursday	EMOM 10 min O/E	Back Squat	5	100
		Dips	3
	EMOM 10 min O/E	Press	3	55 lb
		Deadlift	3	135 lb
Saturday	WOD	TBD

I went week by week, making sure to alternate between upper and lower body within one workout. And tried to stagger the movements so it wouldn't become repetitive. Can't have any boredom, right?

Last night officially started the program and from judging at how sore I am today I think I planned it pretty well. I'm excited to see if I can progress over the next five weeks. Maybe see if I can hit a new PR on a select few lifts when its all said and done. 

P.S. After talking about soreness this weekend with the boyfriend, I've realized I've been sore more days than not over the past 12+ months. Thanks CrossFit!