Lead a Fit and Healthy Life
Posts tagged exercise
Define your own fitness program
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My workout this morning was the kind that kicked you to the curb right off the bat. I even said out loud during the first set of 50 ring dips — ’50 of these eh?’. You know it’s going to be tough when that is how I start off. I could feel the burn in the arms after each rep and I tried as hard as I could to squeak out 10 at a time — yeah, that didn’t go so well.
So, why do I do this — work out so hard and do things that many people think are crazy? Well here are 2 stories that really highlight the benefits that come from doing CrossFit.
Over the weekend we bought a new chaise lounge couch for our family room. It’s like a couch with no arms. Scott brought it home but unfortunately, while he was trying to get it out of the box and not waiting for me — he threw his back out. So I took on the challenge of getting that darn thing in the house. I did see if the neighbor teens were home, but they weren’t. So yes I did get that thing in the house — and although it was awkwardly shaped and I had to fiddle with it, I got that thing in the house with very little problem. I thank my intense workouts for that –
And this morning, I was talking with my friend James who started CrossFit around the end of the winter. He shared with me how he was in Florida this weekend and he and his cousins went kayaking for 4 hours. Later that evening, all of his cousins were super sore but not him. He was fine. He said he thanks CrossFit for that.
So as you can see — High Intensity Interval training and CrossFit workouts prepare you for LIFE. Life is all about unexpected challenges – whether that means picking up your baby and carrying her around everywhere, moving chaise lounges, or kayaking. Constantly varied, high- intensity, functional movements is what life is all about. And it’s also the overall approach that defines Crossfit.
I don’t want this blog to seem like I am all about selling CrossFit. I am totally into it obviously, but I want everyone out there to be inspired to get active and fit. You don’t have to do what I do –but do SOMETHING. The reason that this program works for me is that it’s never boring – each day brings a new workout, you get to workout with a great group of people, you are challenged on a regular basis by a great group of coaches and you get to feel success regularly. If that is not what we all are looking for in a workout program, I don’t know what is. But if by chance it’s not and you are searching for a program that works for you — stop and think about what defines a great fitness program for YOU.
If you could create a fitness program that is tailored towards you – what would it be?
Would it be solo or in a group?
Do you need coaching? or time with a trainer?
Inside/Outside?
AM or PM
Music or no music?
travel time to get to your ‘gym’
If you choose a program that doesn’t meet most of your criteria, I can guarantee that it won’t work long-term. This is about making a change in your life — so that’s why I think CrossFit works. It combines a bunch of stuff and constantly varies it. We do gymnastics, strength training, endurance, mobility, mental conditioning and I meet the most amazing people – who support, cheer and party with you.
Deadlifts and Double Unders – Oh my!
010 months ago
I am one sore lady this AM. Not over sore, where I can’t move but I can definitely feel the workouts this week. It feels good tho. The good mornings we did on Tues are still reminding my hamstrings who is boss! I’m not sure if I mentioned but this weekend, I am going to get my CrossFit certification by attending 2 all day sessions along with a test. I have been studying and you know what — I find the info fascinating and I am eating it up. It’s so funny when you find your passion or have a serious interest, it doesn’t feel like work. It’s true what they say – do something you love, and you will never work another day in your life…
Warmup
800m run
x2
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Hollow Rocks
10 Seated Hamstring Stretches
10 Standing Hamstring Stretches
Skill
Back Bendovers
Dead Lifts
WOD
Deadlift
5-5-5-5-5 reps
95-135-185-205-215
5m AMRAP of Double Unders = 71
Image Flip Book: The Women of the CrossFit Games 2011
Getting to the core of what kids love
010 months ago
N.J. fathers create toys that combine old-fashioned play, online excitement
Love this idea. Combining real outside exercise with what many kids love – unlocking game benefits.
Now a trio of New Jersey fathers has developed an online interactive game with a real-world component in which leaving the tangible toy behind is not an option.
It’s only by going outside and kicking a ball around that kids can advance through this new online destination.
Called FunGoPlay, the sports-themed website provides kids with actual toys — soccer balls and Frisbee-like flying discs — after they subscribe online. Both the site and the toys are designed to make sure the sports equipment is taken outside and put to use.
As children horse around with the equipment, sensors in the toys track how many minutes are spent playing and how many times the soccer balls are kicked. After about seven minutes of play, the equipment generates a code. That code unlocks a cache of points and rewards online, which kids can use to enhance their virtual athletic abilities.
Exercise works
010 months ago
by Stephy
in Fitness/Exercise
Why Exercise Makes Us Feel Good
Why does exercise make us happy and calm? Almost everyone agrees that it generally does, a conclusion supported by research. A survey by Norwegian researchers published this month, for instance, found that those who engaged in any exercise, even a small amount, reported improved mental health compared with Norwegians who, despite the tempting nearness of mountains and fjords, never got out and exercised. A separate study, presented last month at the annual meeting of the American College of Sports Medicine, showed that six weeks of bicycle riding or weight training eased symptoms in women who’d received a diagnosis of anxiety disorder. The weight training was especially effective at reducing feelings of irritability, perhaps (and this is my own interpretation) because the women felt capable now of pounding whomever or whatever was irritating them.
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High School Students need to MOVE!
211 months ago
CDC: High school students don’t exercise enough
High school students aren’t doing much running – and when they do run, there’s a good chance it’s to a vending machine.
Roughly one-third of high school students in the U.S. drink two or more sodas, sports drinks, or other sugary beverages per day, but only 15% get the one hour of daily aerobic exercise that health officials recommend, according to the results of a nationwide survey released today by the Centers for Disease Control and Prevention.
Although 51% of students do engage in muscle-strengthening exercise (such as push-ups or weight lifting) at least three days a week, as guidelines recommend, the overall picture is less than ideal.
“Regular physical activity has so many benefits to kids,” says CDC researcher MinKyoung Song, Ph.D., who coauthored a report analyzing the survey results. “Not doing enough can lead to numerous problems later in life, like heart disease, high blood pressure and diabetes.”
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11 months ago
Today is the last day of school for the kiddos. What a crazy year this has been for us – but that’s life. We had a bit of extra time this morning because our internet is out at the house, so I decided to walk the kids to school. Here is the pic I took as they headed on their way. You realize how fast time goes by when you look at a pic like this.
Today’s workout was even more torturous to me based on the workout yesterday. Doing 50m lunges are super painful and then having to do squats the following day –well that’s mean.
Warmup
Sampson Stretch
Hollow Rocks
Whirly Birds Stretches
Whirly Bended Birds
30 DUs
5 Pull Ups
10 OHS
10 Pass thrus
Skill
HSPU
WOD
4 RFT
400m run
50 air squats
time: 14:38
Double Unders
0I realized on my way to a Girl Scout bridging ceremony how freakin tired I was yesterday. Little miss ‘Kelly’ took all the energy I had so by the end of the day, all i wanted to do is go to bed. But as fellow parents know – when you work full time during the day at your ‘professional’ job, coming home is really starting your other job. Granted, its rewarding, loving, etc — but you can’t ignore that it’s another job – and in many ways, even harder. With that in mind, there are days when all I want to do after work is get under some covers and go to sleep. But family time is next, then dinner, activities – baths, prepping for tomorrow. Sleep comes many many hours later. I am positive I am not alone in this — and on most days, I’m cool with it. It’s my life and totally worth it. Last night was just an ‘off’ night —
Well that off night also caused an off morning and for a brief moment I thought to myself — stay in bed. But I am glad I didn’t listen to the sleep monster and I got up and headed out. Coach Jerry has been one of my biggest supporters and I love his training mixed with gymnastics, so if I am wanting to take a rest day — not on one of his coaching days.
Warmupx2
25 Jumping Jacks
5 Head Rotations
5 Trunk Rotations
5 Cherry Pickers
5 Hip Rotations
5 Shoulder Rotations
Skill
Handstands
Ring Work
WOD
5 RFT
10 Push Ups
10 Ring Dips
25 Double Unders
Guess what? I did Rx’d and finished in 18:26. My DU’s weren’t perfect but they are getting better!!
CrossFit Girl: Kelly
01 year ago
Those girls of CrossFit are Nasty. The last time I met Kelly was in February — and for some reason today’s meeting did not go as well as our last – by 40seconds. That’s not acceptable! But holy hotdog – this WOD was tough. 5 rounds – keep moving – don’t stop – go go go. If I had not mentioned this before – the longer workouts give you a mental workout as well as a hard body beating. At the end, we were all drenched in sweat, lying on the floor. My arms were screaming during the last round of wall ball shots — you know what? It was GREAT!
Warmupx2
10 Pass Thrus
10 Push Ups
10 Sit ups
10 OH Squats
5 Pull Ups
Skill
Goblet Squat (Kettlebell held like a goblet, squat)
WOD
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump - 20 inch box
30 Wall ball shots 10lb
Time: 32:23
Thrusters make the heart grow fonder
01 year ago
Scott & I had an unexpected date night last night when our neighbor babysitter said Hey I can sit tonite if you want — so we went out to a steakhouse. I had grilled chicken and a sweet potato and — I
also had some of their fresh baked bread. Not sure what the heck is up with me. Seems every time I take a step forward – I take a step back. I know it’s only bread — but I know that it is going to make me feel like crap. Why do something if you know it will make you feel crappy? Who knows how the mind works — it seemed worth it at the time. And sure enough – I didn’t sleep well at all, I had some odd dreams and my stomach was a bit upset when I woke up this morning. Let’s see how the rest of the day goes —
My hands still hurt — from Saturday’s pull up practice. In a way I am proud of them- it’s a sign of hard work. I will conquer these kipping pull ups. The swing is down pat – now it’s timing. And Timing is something that has had the upper hand on me for a very long time — so practice makes better!
Warmupx2
50 single jump rope
10 Pass Thrus
10 Good Mornings
10 Head Rotations
10 Hip Rotations
10 Cherry Pickers
Skill
Front Squat
Push Press
WOD
20m AMRAP
7 65lb Thrusters
15 L Sit Pull ups
total: 7+ (i was halfway into the pull ups)
Notice the warm up — lots of hip and shoulder/head stretching. Those all are to prep for the WOD. There was only 1 guy today who could do the L Sit Pull up. It’s basically a dead hang p/up but you pike your lower half. Let’s make a dead hang even harder. I used a blue assistance band and was able to do them with the chin up grip. This was a super long WOD today — halfway through I was like man, we still have 10 mins!!!
As Coach Conan said to me one day – I know you love it when I hear you complain! I love that he ‘gets’ me!
The this ‘looks’ easy WOD
11 year ago
CrossFit has these workouts named after girls — yesterday’s workout at CFI was ‘Angie’. 100 pullups, 100 push ups, 100 squats, 100 situps — no scaling, no splitting them up. Just get through it — I was bummed that yesterday was a rest day. You know you are hooked when you are sad you missed a workout like that. For a moment, I thought about going — but since my husband was out of town, the kids would have to come with me and that wasn’t very appealing after the last 2 times they came.
That’s a great thing about CrossFit in general — if you look back at the workouts this week, they were all different. Mon was strength, Tues was endurance/running, Weds was sheer will & determination, and today, as you will see — was quickness/agility. Each day helps develop different skills to make a well rounded athlete.
Hard but great workout today –
Warmupx2
20 Single Jump Ropes
10 Pass Thrus
10 Good Mornings
10 Pull Ups
10 Cobras
Skill
Double Unders
WOD
20 AMRAP
15 Double Unders
15 Box Jumps
15 Burpees
total = 4 rounds
Coach Jerry decided we were not allowed to scale, so Double Unders or attempts were the only acceptable thing you could do during the workout. It’s good though because the only way to get good at DUs is to do DUs. I have really noticed a marked improvement in so many skills the past few weeks — my handstands are moving along. I can now hold them for more than a few seconds, my kip swing is in full glory and now i have to figure out how to move on to the actual pulling towards the bar, and I even can string up to 3 DUs together in one try. All huge gains for me!
