The "WORKOUT TIME" Song

This was my pre-workout song and dance.  I used to get so pumped before our workouts, I have since toned it down a little bit (but not much).  Enjoy.


Thanks to Sue for being a good sport!

Chipper!

A Chipper WOD is a workout that is completed in the order of the exercises listed.  It is only one round and is completed for time.  Individual boards were handed out to each athlete with the number of reps listed in descending order starting with 100 reps, then 90 reps…all the way down to 10 reps.  What makes this chipper unique is 10 cards were handed out to each athlete and they got to choose which exercise went next to the number of reps. 

Here were the 10 exercises:

Singles

Butt kickers

Medball/KB side-to-side (core exercise)

Thrusters

V-ups

Push-ups

Tricep dips

Squats

Mountain climbers

Lunges

 

Here’s what I like about this workout:

1.       It takes the blame off the trainer for the difficulty of the workout because the athlete designed it ;)

2.       It forces the athlete to think about the movements and implement a little strategy into their workout.  (Poor Sue, if you can see her board on the left of the photo above it had 80 squats followed by 70 thrusters followed by 60 lunges, that’s a lot of leg work all in a row!  But she got through it!  Champ!)

3.       Everyone’s workout is a little bit different and personalized.   

 

They all started off with 100 singles (very smart)

 

Mid-wod, everyone in action

 

 

 

This workout was completed on 10.3.12

Wobstacle 3.0

Today's workout was one of my favorites.  It's a WOD obstacle course or Wobstacle.

Here's the workout:
5 strict pull-ups
10 super wall balls (12' target!)
15 lateral barbell jumps
1 weighted fence run (2 15# dumbells, approx. 100 meters)
50 singles

The goal: go as fast as you possibly can.

Here's what I love about these workouts:
1. One person goes at a time so everyone can cheer them on and help motivate them to push harder.
2. It's a very fast workout, averaging 2 minutes per round.
3. There is plenty of rest between rounds so the athlete can recuperate and go 100% again.
4. After the 2nd round I announced that the person who beats their fastest time by the largest amount wins a Fit-aid (it's a recovery drink, most of them love it).  Take a close look at the photo, can you tell who won?

Great work tonight ladies.  That was fun.

AGA FITNESS CREW

Workout of the Day (WOD):
Max set of strict pull ups/max hang,
then 20 double unders/attempts
3 Rounds

	ROUND 1	ROUND 2	ROUND 3
TARA	12.5	9	9
KRISTY	15 sec.	10	40
SUE	10	8	5
JESSECA	12	9	15
JUSTINE	6 sec.	14	18
DEVIN	5	5	5

Tara: 2 large bands

Kristy: 1 large band on round 3

Sue: 1 large band

Jesseca: 1 large band

Justine: 1 large band

Devin: 1 large band

Completed on October 10, 2012

Post new results in comments (below)

"J.T." @ Crossfit Miami Beach

Recently my friend Kami and I visited Crossfit Miami Beach.  We were please to see the wod posted for the day was the hero wod "J.T." which is 21-15-9 reps of: Handstand push-ups, Ring dips and Push-ups.  Both of us had never done this wod before and we thought it looked right in our wheelhouse.  We were wrong...  This was a four minute wod in our head, but turned into a 15+ minute wod in real life.  You know those workouts that look pretty easy on paper and then turn out to be one of the hardest you've ever done?  This was one of those.  We both completed the first set of 21 handstand push-ups strict and unbroken.  Then we were done.. our shoulders were shot.  By the time I got back to the second set of 15 handstand pushups I had to do singles and kip each one.  I felt like I was never going to finish.  Oh yea, and it was super humid..we pretty much never stopped sweating for the rest of our trip..

Meal Favorites

Here are some of my favorites and why:

Chipotle Grilled Chicken Salad

Why:
1. It's paleo (minus the sour cream, I can't help it)
2. It's fresh
3. It's fast

Cobb Salad

I have since started substituting the blue cheese you can see in the middle of this salad with extra egg or extra meat.  The dressing is balsamic vinaigrette.

Grain free chocolate cookies

Mei (paleoodie.blogspot.com) made these the other night.  I ate about 5 of them in a second.  I also promised a lot of people I would bring them some, but I ended up eating them all.  Now I'm indebted to many crossfitters and coworkers about 100 "paleo" cookies.  Hope Mei will make more soon!

Spicy Chicken & Bulgogi

Why I Crossfit

Do you ever feel like you are just going through the motions of "working out" when you get to the gym?  I did.  I had about 4-5 routines that I rotated through each week.  It worked for a few months, meaning I was seeing results like my shoulders getting bigger and other muscle groups getting more defined.  However, I was missing two crucial elements in my workouts:

1: A workout out partner, someone to push me harder than I would push myself.  Also someone who could spot me to help me lift weights that are heavier than I am used to and also for safety (not letting a dumbbell fall on my face).

2: Constant variation in my workouts.  Chest and shoulders were my favorite routines so I often hit those more often than others.

Both of these elements were covered when I started crossfit and in a big way.

The definition of crossfit as I remember it from my first weekend of on-ramp (the intro to crossfit classes) is "functional movements that are constantly varied and completed at a high intensity."  First off, you don't just get one workout partner when you join crossfit.. you get about 10 to 15 plus a couple of coaches each time you go in.  Every day I know that I'm pushing myself harder than I normally would if I were to attempt the same workout on my own, guaranteed!  Second, each workout is different.  There are hundreds of different movements in crossfit, some you love, some you hate and you never know what you're gonna get.  Adding these two elements back into my workout routines has  worked really well for me.  I honestly feel like I am the strongest and in the best shape of my life right now and there is always going to be room for improvements.

Here are some examples of movements I never thought I'd be able to do before crossfit forced me to challenge myself.

Muscle ups
15 meter handstand walk
Clean and jerk 215 #'s
Butterfly pullups
Double unders

If you are thinking of starting crossfit my advice is JUST DO IT! Look up crossfit gyms in your area and call them/email them right now and ask when the best time to drop into a class would be.  Then GO!  You don't not need to be in shape before you go.  No one will yell at you and make you cry or puke.  Every workout can be scaled to your level of fitness.  So stop making excuses!!  Oh yea, it's a lot of fun too and you'll meet some pretty cool people.