Posts Tagged ‘weight loss’
Programming for Strength Training – Jim Wendler's 5.3.1 Methodology
Strength 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.
CrossFit Legs & Abs Work for Thursday Workout
We really worked the legs and abs today in CrossFit. The strength training was the Front Squat and the conditioning was a combination of Squat Cleans, Stiff Legged Dead Lifts (SLDL), and Knees-to-Elbows (K2E). I’m really happy with my ab strength progress (been practicing every week), since I was able to knock out 15 K2E with proper form very quickly today. Practice, practice, practice to overcome exercises that challenge you!
First CrossFit Workout of the New Year – Dead Lift, Thrusters, L-Pull-ups and Run
Ah, the first CrossFit workout of the year today and it was a good one! It was the first time that we’ve introduced L-Pull-ups into the workout and they are not easy to do. I was able to do a pretty good number of them, but not the full number in the WOD (had to fall back to regular pull-ups). So, I have some work to do!
New Year's Eve CrossFit Team Workout – Pull-ups, Push-ups, Sit-ups, and Squats
Today we did the “Trevor” workout in CrossFit. The first time I did this I was in a team of 3, which was pretty darn hard. Today I had a team of 5, which wasn’t bad at all. So, yeah, we won. 😉
CrossFit Tabata Workout of C2 Row, Burpees, Pull-ups & Kettlebell Swings
This morning in my CrossFit class we did a form of High-intensity Interval Training (HIIT) called the Tabata Method. HIIT is an intense cardio exercise method that really improves performance with short training sessions and burns a lot of fat in a short and intense workout. Tabata uses 20 seconds of ultra-intense exercise followed by 10 seconds of rest for 8 cycles repeated continuously for 4 minutes.
The CrossFit Prowler Sled Workout Kicked My Butt Today (Literally)
Wow. Today in my morning CrossFit class we tried out our new Prowler weighted sled. The Prowler is one of the best ways to develop strength in your legs, hips and arms. You can add weight plates for increased resistance. After today’s workout, I definitely feel it in my glutes, quads, and hamstrings. Nothing quite like it!
12 Days of Christmas Workout at CrossFit this Morning
We did the “12 Days of Christmas” Workout at CrossFit this Morning. Performed like the song, you start with 1 Burpee, then you do 2 DU’s and 1 Burpee, then 3 KTE and 2 DU and 1 Burpee, and so on. A great way to kick off the holidays and feel less guilty about the Christmas dinner that I know is coming up.
CrossFit Monkey Workout of the Day (WOD) for Friday – Bench Press, Rope Climb, Row & Burpees
Today was fun, since we did rope climbing. I often end up bleeding and bruised, but it is kind of fun to climb like a monkey. I mean, who doesn’t want to be a monkey for a day? 😉
CrossFit Workout of the Day (WOD) for Thursday – Front Squat & Squat Clean AMRAP
CrossFit Workout today was a good but tough one for me. Leg work always gets me and today we did squat cleans and front squats. Warmup: Roller Stretching A few pull-ups Mobility: The usual hip and shoulder stretches Also did a new hip stretch today with a band Strength Training: 5.3.1 Front Squat (see video…
Read MoreWomen and CrossFit – Time to Kill the Weightlifting Myths
I 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.