{Day 27} Crossfit

{Day 27}

New here? Make sure to check out day 1  and my introduction to my 

31 day of Health and Exercise series for the month of October

Thank you for reading and coming along with journey with me

I hope to inspire and motivate you through this series  

 Today I am going to talk about The new craze

Crossfit

So what exactly is Crossfit?

“CrossFit is the principal strength and conditioning program for many police academies, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit training delivers a fitness that is by design, broad and inclusive. The specialty is not specializing. Combat, survival, sports, and life reward this kind of fitness and on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same routines for are used for elderly individuals with heart disease and top athletes. We scale load and intensity; we don’t change programs.”

 crossfit.com 

CrossFit is like a cross between all forms of fitness training:
Military style training, weight lifting, power lifting, running, 

rowing, gymnastics, and everything else.

Unlike most workout programs it’s not just about getting bigger muscles or losing weight.
CrossFit is about comprehensive fitness: increasing your strength, endurance, flexibility, power, speed, balance, and coordination.
If you want to get stronger you will. If you want to lose weight you will.

CrossFit workouts focus on functional movements using multiple muscle groups
and they employ nearly every compound exercise on the planet:
Pushups, pull-ups, dips, sit-ups, sprints, hurdles, box jumps, bench press, squat, snatch, power cleans, dead lift, kettle bells, and a bunch of other ones with names you may not recognize like: Turkish get-ups, burpees, pistols, and deadbugs.

They have got crossfit gyms everywhere now it seems like 

to find one near you just search on the Internet 

they are everywhere here in Utah

Although I really really want to join a crossfit gym

being a law school wife it just isn't in the budget right now

our budget included a $10 membership to planet fitness

which is pretty awesome 

So I am going to share a few Crossfit WOD (workout of the day) 

adaptations that you can do at your gym or from home  

Warm up Example

Do each of these twice through before starting you WOD (Workout of the Day)

Walking lunge

 Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor (as shown). Return to standing for 1 rep; repeat on opposite side, traveling forward. Continue, alternating sides. Do 20 reps.

Scorpion Kick

 Lie face down with arms extended out to sides, palms down, legs together, toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand for 1 rep. Return to start; repeat on opposite side. Do 10 reps.

Hand walk

 Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands (as shown) to return to standing. Do 5 reps.

Example WOD #1

Squats
 perform as many body weight, "air" squats as possible for 20 seconds followed by 10 seconds of rest for four rounds. Try to perform the same number of squats you did in the first round throughout each round. To make it even more difficult, try the bottom-to-bottom version which means you hold the bottom of an air squat during the 10 seconds of rest

Burpees

 To do a burpee, start in a standing position, jump into the top of a plank position, bend your elbows to bring your chest to the floor. Jump your feet forward to your arms and stand up, adding a jump once you're upright. Perform as many burpees as possible for 20 seconds followed by 10 seconds of rest for four rounds.

Knees to Elbows (modified)

typically when you're at a CrossFit gym and the WOD calls for knees to elbows (KTE), you'll be dangling off a pull up bar and literally bring your knees to your elbows (hello, six-pack abs). But since we might be at home we modified the KTE: stand upright with arms extended at each side, bent to 90 degrees so the palms are facing forward, fingers point upwards. Raise your right knee to 90 degrees while simultaneously twisting your torso so that your left elbow meets your right knee and switch sides. Perform as many KTE twists as possible for 20 seconds followed by 10 seconds of rest for four rounds. if you are at a gym do this on their pull up bar 

Suicide Runs

 Just like high school gym class, suicide runs are a great way to tax the cardiovascular system while working on agility. Run as fast as you can for a set distance (we used about 20 feet) and touch the ground when you reach the mark. Run back to your starting position and touch the ground. Repeat for as many times as possible in 20 seconds followed by 10 seconds of rest for four rounds

Example WOD #2

 Deadlifts

Time priority: 10 minutes; do AMRAP (as many reps as possible)
Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight (as shown). Stand; return weight to floor for 1 rep. Do 5 reps.

Burpees

Time priority: 10 minutes; do AMRAP
Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead (as shown), to return to standing. Do 10 reps.

Butterfly Sit up
 Time priority: 10 minutes; do AMRAP
 Lie faceup with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor (as shown). Sit up, touching fingers to toes. Return to start. Do 15 reps.

Example WOD #3
Squat

Task priority: do 3 rounds
Stand with feet hip-width apart, toes pointed out slightly, body weight in heels; hold a weight with both hands, arms extended at eye level. With chest lifted, sink down until hips are below knees (as shown). Return to start. Do 30 reps.

Wall Drill

Task priority: do 3 rounds
Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run (as shown). Continue for 1 minute.

Example WOD #4
Pushup
 Time priority: 7 minutes; do AMRAP

Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart (as shown). Bend arms to lower body until chest and thighs touch floor, then push back up to start. Do 5 reps.

Hollow Body Rock

Time priority: 7 minutes; do AMRAP
Lie face up with legs together, toes pointed, arms extended overhead on floor, palms facing in. Engage abs and lift shoulders and feet off floor, creating a banana shape with your body (as shown). Rock back and forth for 1 rep. Do 10 reps.

Example WOD #5
 Complete as many rounds in 25 minutes as you can of:

7 Push-ups
Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart (as shown). Bend arms to lower body until chest and thighs touch floor, then push back up to start

11 Thrusters, 20 lbs 
 Using a bar with weights or dumbbells
hold the weights in your hands up at a 90 degree angle by your head
Then you are going to squat and thrust the weights up above your head until
your arms are straight go back to starting position and repeat

14 Knees to elbows

typically when you're at a CrossFit gym and the WOD calls for knees to elbows (KTE), you'll be dangling off a pull up bar and literally bring your knees to your elbows (hello, six-pack abs). But since we might be at home we modified the KTE: stand upright with arms extended at each side, bent to 90 degrees so the palms are facing forward, fingers point upwards. Raise your right knee to 90 degrees while simultaneously twisting your torso so that your left elbow meets your right knee and switch sides. If you are at a gym do this on their pull up bar 

Example WOD #6

 For time:
100 girly push-ups
100 kettle bell swings (15lbs)
100 jump rope
100 squats

 For each set of 100, don't automatically break them up. The exercise is set up this way to burn out each muscle group which will build more muscle. Keep going until you hit 100. Take small breaks if you need to. The more often you do all 100 consecutively, the more endurance and strength you will build up for the next time you do 100.

Example WOD #7

 3 rounds for time of:

15 Front squats, 30lbs

Hold 30 lbs in your arms with your elbows bent palms facing forward and the weight up by your shoulders then do your squats

this helps with good straight back posture and adds the extra weight

15 Push-ups 

 Start in push-up position with arms slightly wider than shoulder-width apart, legs extended behind you with feet hip-width apart (as shown). Bend arms to lower body until chest and thighs touch floor, then push back up to start

 
15 Jump lunges 

 Lunges while jumping and switching legs in the middle of your jump

 
15 Knees to elbows 

typically when you're at a CrossFit gym and the WOD calls for knees to elbows (KTE), you'll be dangling off a pull up bar and literally bring your knees to your elbows (hello, six-pack abs). But since we might be at home we modified the KTE: stand upright with arms extended at each side, bent to 90 degrees so the palms are facing forward, fingers point upwards. Raise your right knee to 90 degrees while simultaneously twisting your torso so that your left elbow meets your right knee and switch sides. If you are at a gym do this on their pull up bar 

 
15 Hang clean, 20-30lbs 

hold weights in hand arms straight down and pull up to 

shoulders with arms bent 

 
15 Back extensions modified

Lay on your stomach lags together arms on your head

then you are going to roll up until your back is extended

I think you get the idea about crossfit 

To find more WOD go HERE or for modified versions for at home or at your gym 

go HERE or join a crossfit gym near you

I hope to one day :)

 Come back tomorrow for another Health and Exercise Tip

And make sure to check out the previous posts of this series HERE

You don't want to miss anything :)