P90X / Insanity / CrossFit / Weights – Round 4 Tentative Schedule

I am going to try to work in some Crossfit type WOD workouts in with my Beachbody stuff. Not only that, I have incorporated Gym days as well as P90X days to give me the best of both worlds. Since I have a bench for chest and shoulders I may as well get it used, not only that, it will help me to maintain my strength as well as the flexibility and bodyweight work from the DVDs. I find that having done this for a while that I miss the heavy weights of bench and shoulder press. I miss the massive pump that I get from doing free weights and since I have the ability to work it in, I am going to schedule it as part of Round 4. Having said that, here is the tentative schedule for the next 90 days. You will notice that I have opted to do a 4 on 1 off rotation. I find that doing these workouts is extremely hard on the body and you really do need to schedule more than one day a week off if you are mixing up the workouts together. I find that if I don’t I will get to around 8 or 10 days and suddenly be unable to do the workout and end up taking 2 days off or more. That is not productive in any way so I will try to get the rest I need while still maintaining the work rate. I hace also scheduled a “rest week” to give me a break from the monotony. This is subject to change, obviously, but for now, I think this looks like a fun way to get me to Christmas.

ROUND 4 – P90X / Insanity / WOD /Freeweight  Mix

(Modified after day 28 – Too Much Chest In Phase 2)

1P90X Chest & Back, Ab Ripper
2Plyometric Cardio Circuit
3P90X Shoulders & Arms, Ab Ripper X
4WOD with Pullups
6GYM Chest & Back, Ab Ripper X
8GYM Shoulders & Arms, Ab Ripper X
9WOD with Pullups
11P90X Chest & Back, Ab Ripper
12Pure Cardio
13P90X Shoulders & Arms, Ab Ripper X
14WOD with Pullups
16GYM Chest & Back, Ab Ripper X
17Plyometric Cardio Circuit
18GYM Shoulders & Arms, Ab Ripper X
19WOD with Pullups
21P90X Chest & Back, Ab Ripper
22Cardio Power and Resistance
23P90X Shoulders & Arms, Ab Ripper X
24WOD with Pullups
26Core Cardio and Balance
27Core Synergistics
28Core Cardio and Balance
29P90X Chest & Triceps, Ab Ripper X
30Max Interval Plyo
31P90X Back & Biceps, Ab Ripper X
32WOD with Pullups
33GYM Shoulders Traps and Ab Ripper X
34Pure Cardio
36GYM  Chest and Triceps
37WOD with Pullups
38GYM Back & Biceps
39Pure Cardio
40GYM Shoulders Traps and Ab Ripper X
41WOD with Pullups
43P90X Chest & Triceps, Ab Ripper X
44Pure Cardio
45P90X Back & Biceps, Ab Ripper X
46WOD with Pullups
47GYM Shoulders Traps and Ab Ripper X
48Max Interval Plyo
50FOY Yoga
51Core Cardio and Balance
52Core Synergistics
53FOY Yoga
55WOD with Pullups
56Chest & Back, Ab Ripper X
57Max Cardio
58Shoulders & Arms, Ab Ripper X
60WOD with Pullups
61Back & Biceps, Ab Ripper X
62Max Interval Plyo
63Chest, Shoulders & Triceps, Ab Ripper X
65WOD with Pullups
66Chest & Back, Ab Ripper X
67Max Interval Circuit
68Shoulders & Arms, Ab Ripper X
70WOD with Pullups
71Back & Biceps, Ab Ripper X
72Max Cardio
73Chest, Shoulders & Triceps, Ab Ripper X
75WOD with Pullups
76Chest & Back, Ab Ripper X
77Max Interval Circuit
78Shoulders & Arms, Ab Ripper X
80P90X Fit Test & Insanity Fit Test
81Max Rep Pullups 10 min max
825K Timed Run
83Max Rep Bench 10 min max

What’s Next? Round 4 Spitballing

September 7 2010

So I am starting to think about Round 4 and what it will entail. Since I am a big fan of Fitbomb I have taken a shine to the Crossfit methodology and even though I wouldn’t be able to do some of the movements due to my back surgery I still think that I could hit 2 out of 7. That is all I would need to get me started on something like this:

Day 1: P90X Workout
Day 2: Crossfit WOW (workout of the week choice)
Day 3: Insanity Workout
Day 4: P90X Workout
Day 5: Crossfit WOW
Day 6:  Insanity Workout
Day 7: Rest

There will have to be some kind of adjustment to the bodyparts I would work, part of me thinks that I can skip the leg workouts from P90 if I am doing both Insanity and CF. I would need to work Chest, Back, Shoulders and Arms over the 2 day split realizing that the WOW would probably then have to work something different if possible. I would still try to break it down into a 90 day session which given occasional days off (Thanksgiving weekends, parents visiting etc.) should run me well into the Christmas season. I still have almost 2 weeks of Round 3 to go and it is my mission to get this Fitness Melange organized in time to start right at the end of Round 3.

What is the philosophy behind round 4? Well, I think the ability to incorporate some running is the main focus. Also, being able to avoid burning out on Tony and Shaun is critical. The more I work out with them, the more I want to get out and see how fit I am doing other things after all, what is the point in getting fit if you aren’t going to test yourself once you get there? I think that a large part of doing a WOW will be to show off the shape I am in from doing P90X and Insanity. Plus there is something visceral about working out outside, lifting things that aren’t dumbbells or barbells and getting to grip with yourself without the aid of a TV personality.