Alright Alright. I have waited long enough to talk about it. So let’s do it. Guess what? I Crossfit. And what’s the first rule of Crossfit?
Always talk about Crossfit.
And boy, oh boy, did I ever uphold that rule! I’m pretty sure people ran for the hills when they saw me coming because, “She’s gonna tell us how many pull-ups she did yesterday”
Yup….that is exactly what I would have done;) But now, I have learned the power of balance and FUN in adapting workouts to fit into the life of all that wish to have fitness be a priority in their lives.
It seems about time that I share some of my hubs’ and my favorite Crossfit Workouts. I do this so you can know that not only is Crossfit for everybody, but it can also be adapted and scaled down for every BODY.
I’ll give y’all (that’s right I am a Virginian) two versions for these adapted workouts. The first version will be the Crossfit prescribed workout. The second will be adapted for the at home motivated fitness junkie.
You should of course only do these if you know you are medically safe to do so – if you’re not sure, ask your healthcare provider. And for Pete’s sake, use good form!!!! Not sure what good form is? Invest in a few personal training sessions or CrossFit Gym sessions (you might just get hooked like me).
Kristy’s Most Favoritest Crossfit WOD Ever
“Annie”
What you’ll need: A jump rope and a yoga mat. Oh and some Chamois Butter just trust me and buy it. High Reps=hello sit-up chafe.
Oh and also if you’ve had kids……..These little life saver Poise Impressa protection things are Ah-May-ZZZING protection for those 150 reps of jumping. And yes, you will probably pee on yourself if you aren’t using them, let’s all just be real.
The point: We do these repetitions on a metabolic conditioning scale. The way it works is the clock starts, and you want to get in 50 reps of double unders then sit-ups. Then, you do 40 and 40, 30 and 30, and so on…..FOR TIME.
Don’t have double unders? No problem, just triple the amount of single unders (standard jumping rope) you have to do.
50-40-30-20-10 reps of
Double unders
and sit-ups
“Annie at home”
What you’ll need: Your body and a yoga mat
50-40-30-20-10 repetitions of:
and Sit-ups
Record your time. And repeat in a couple of months and see if you can can get a faster time!
My Husband’s Choice
“Nancy”
We are back into the METCON here, but this sort of run/weight training is amazingly efficient in reaching your anaerobic thresholds. Threshold meaning the point when you “feel the burn” but you keep moving through anyway, fighting the urge to quit!
5 Rounds for Time:
400-meter run (roughly a quarter mile)
15 overhead squats
Men: 95 lb (with weight plates and a barbell)
Women: 65 lb (weight plates and barbell)
Crossfit.com explains this workout of the day, or WOD, perfectly.
“This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats
Men: 65 lb.
Women: 45 lb.
Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats
Men: 45 lb.
Women: 35 lb.”
“Nancy at home”
What you’ll need: A 1/2 mile route and free weights (you choose the load)
NO weights?
Find a heavy object in your house or use your baby/toddler for Mom/Dad-ercise!
5 rounds for time of:
1/2 mile run
15 air squats
OR
15 squats with free weights resting on shoulders
OR 15 baby thrusters (shown below)
These are some fun ways to “dip your toe” into the world of High Intensity Interval Training to see if it is for you. But trust me, it is.
Enjoy rocking out and sweating massive amounts of High Intensity Awesomeness!
Published by