Posts Tagged ‘muscle’

Jump and Pull and Push and Push to Work Your Whole Body

Jumping Jacks at SunriseMy CrossFit workout this morning really hit my overall body with a variety of exercises that worked the core, arms, and legs. I felt it all over! Made me also realize that my forearms were more sore than I anticipated from the 32 Kg kettleball farmers walk and hammers yesterday. I really felt it on the pull-ups and performed a bit weaker than I had hoped. Oh well. Every day can’t be the best day for a given exercise. We did this same workout back in November 2010, so I was able to compare my performance. This is so critical for your motivation!). I took 17 seconds off my time and did much better on my pull-ups this time. Now my goal for the next time I do this WOD is to do everything unbroken. No breaks!

Read More

Pushed a Jeep 220 Yards for a CrossFit Workout Today

Elephant pushing a jeepToday’s CrossFit workout was kind of fun! In addition to the usual strength training, we did some conditioning work that included pushing a Jeep. I don’t think I’ve pushed a car or truck since high school, when we either got stuck in the mud or ran out of gas. Who would think that I would do that again someday as a workout that I pay for? Life is funny…

Read More

Training for Tough Mudder with Trail Running in the Mountains

Tough Mudder logoEver heard of Tough Mudder? It’s an intense teamwork-focused endurance race designed by the British Special Forces. Maybe I’m crazy, but I just signed up for the Tough Mudder event in NorCal with a team. At least I have 7 more months to prepare for it. But, after looking at the videos and reviewing the course map, I’m not sure how to prepare myself for running through fire and 10,000 volt electrical wires!

Read More

Best C2 Rowing Time Yet at CrossFit. Guess How I Did It?

Photo of woman on a C2 Rowing MachineYou know it’s going to be a good day at CrossFit when your warmup looks like a full-on conditioning WOD. One of the warmup exercises was a 250 M row on the C2 rower. That was just to get us all warmed up and excited for the 2000 meter row that was coming up. Today ended up being my best row yet for the 2000 and I’ll tell you how I did it.

Read More

Pre & Post Workout Protein Recovery Drink that is Paleo!

Photo of Coconut and Coconut WaterAfter many months of researching, shopping, and trial and error; I have finally found a solid pre-workout and post-workout protein recovery drink that works with the Paleo Challenge! You have no idea how hard it is to find a paleo-friendly powdered protein source that doesn’t add sugars (real or fake), soy, dairy products, artificial flavors, etc. But, I finally found a source of pure powdered egg whites with nothing else added. Nothing! I mentioned my new protein powder source yesterday. It has a pretty neutral, blah taste. So, I add it to coconut water to give it a better, sweeter taste and get the health benefits too. Coconut is a great food source when you’re on Paleo!

Read More

Go Dog Go! CrossFit Workout for Tuesday – As Many Rounds as Possible

Photo of Woman Doing Pull-upsI actually like all of the exercises that we did for our CrossFit workout of the day today (WOD): Push-ups, Chin-ups, and Dips. I’ve been practicing the kipping pull-up and chin-up, so it was a good day to put it to the test. This WOD is a great way to work on your chest, triceps, and biceps. The chin-ups, in particular, also help you perform better on rope climbing.

Read More

CrossFit Workout for Monday – Get Those Toes up to the Bar!

Photo of Guy Doing Toe to Bar CrossFit ExerciseWith all of the core strength training and ab work over the past few months, my abs have definitely become much stronger (see photo). For example, today in my CrossFit workout we did Toes-to-Bar for part of our conditioning WOD (see the photo on the right). It isn’t easy to do, but I can do it now! Can I do 45 of them? Ummm, no. But, I did my best to get toes to the bar on the first 21 and more like a Knees-to-Elbow (K2E) on the rest of the reps.

Read More

Killed it Today in my CrossFit Workout for Friday

Photo of Lady Doing CrossFit Wall BallThere are very few things that have the motivational impact of progress. Today in my CrossFit workout I felt stronger and faster than I have in awhile and boy does that feel good! A nice affirmation for choosing this new fitness lifestyle. Pace yourself, stay committed, be consistent, and you will see progress. That progress will drive you on and keep you going! It is probably too early to really attribute this to the Paleo diet that I’ve been following, since I only started it this week. But, I do think that cutting out sugars and simple carbohydrates (e.g., bread) has already made me feel better and improved my energy levels. Simple carbs give you a spike of energy, but it drops off fast and you crash.

Read More

Programming for Strength Training – Jim Wendler's 5.3.1 Methodology

Guineapig lifting barbellStrength training using Olympic-style weightlifting was something I avoided until just a few months ago. For the last 30 years, I have primarily done bodyweight training (e.g., push-ups) and some lighter lifting with dumbbells (e.g., bicep curls). That’s about it. But, when I joined my CrossFit gym a little over 5 months ago, weightlifting was a core component of the training. I dreaded it at first. But, now I have come to realize how much the increases in strength have improved my overall fitness, my cardio performance (e.g., long trail runs), and the muscle tone of my body. It is worth the investment of your time and energy.

Read More

Women and CrossFit – Time to Kill the Weightlifting Myths

Photo of CrossFit WomanI read this great article yesterday titled “Dispelling some myths: Women in Crossfit“, so I thought it was a great topic to share. There are just too many misconceptions and poor role models for women who want to be fit. It isn’t about becoming “skinny” and looking like some supermodel who pretends to be a fitness expert. I won’t name any names. It is about being healthy, strong, and achieving a level of fitness that is right for you and sustainable for your lifestyle. It’s one of the reasons that I love CrossFit.

Read More