I have been continuing Crossfit workouts for the past few months, but at a lower intensity after some Achilles tendon soreness and a few weeks of taking strong antibiotics. In the spirit of experimentation, I tried some “ladder” workouts (AKA “Death By X”) workouts. I adapted this from a Crossfit workout known as “Death By Pull-up”:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
I have applied this idea to other exercises, including kettlebell swings, ring dips, push-ups, air squats, box jumps, etc. In every case it has turned into a good workout. In some cases I might only get through 6 or 8 minutes (ring dips, pull-ups), but in other cases I get 23 to 25 minutes (box jumps, squats.)So tonight I made a list of 17 exercises that can be chosen randomly. If I roll a D20, there are 3 chances of rest, with 17 chances of a workout. By randomizing it like this, I hope to avoid routine and boredom. I’m going to start doing this in the morning. I have all the equipment I need at home, and if I combine it with a bit of stretching, I’ll see if this is a good way to start the day.
I’m not sure if I’ll start tomorrow, though. I did the box jumps tonight, and at the end of it, I felt a spasm in my right Achilles Tendon. This is the same one that has been bothering me the last 2 times I tried running. I’ll see how painful it is in the morning.