• My Favorite CrossFit Workouts
• Increase your water consumption
• My Favorite Play List

 

My favorite CrossFit Workouts

I’ve lost a few pounds since Christmas and people keep asking me what I am doing. Unfortunately the answer isn’t easy because you can’t just change one small part of your life and assume that changes will just happen on their own. So my answers consists of really four major parts…

1. I try to drink a lot of water
2. I run as often as I can
3. I lift weights
4. I maintain a positive attitude

So those four pieces have been the stepping stones to losing weight and while my commitment to those four things was and is not about losing weight but more about just living a healthy lifestyle I would share those are my “keys” to success.

Since I can’t just give you a positive attitude I thought the least I could do is give you some of my favorite CrossFit routines! Enjoy!!

Workout 1: Fight Gone Bad

1. Wall Ball
2. Sumo Deadlift high-pull
3. Box Jumps
4. Push-Press
5. Row (calories)

All of these workouts are done for 1 minutes (no rest in-between stations) with a 1 min rest in between sets… complete this 3 times around. So you will have 15 minutes of total workout with 1 min rest in between each 5 minutes intervals. Each rep (except the row which is for calories) counts as 1 point. So after 3 sounds you tally up your total points and that is your score.

This is a great workout to re-visit after a few weeks and see how much you have improved. I  have completed this a few times and I love it.

Workout 2: The Chelsea

1. 5 pull-ups
2. 10 push-ups
3. 15 squats
4. 15 dips

This workout is done each minute on the minute for 30 min. My mom and I completed this workout a few weeks back.

Workout 3: Barbara

1. 20 pull-ups
2. 30 push-ups
3. 40 sit-ups
4. 50 squats

2 min rest after completion and then back in for a total of 5 rounds. Good luck!

Workout 4

1. Burpee –> pull-ups
2. Squat –> sit –> row (on cables)
3. Plank -> V-Ups (on reformer)
4. Push-Ups
5. Farmers Walk (35 pounds)
6. Sit-Ups
7. Squats
8. Rowing

This workout is done with each workout being 20 seconds on 10 seconds off staying at each station for 3 minutes.

Workout 5

1. Row
2. Burpee Box Jump
3. Man Makers
4. Up/Down Planks
5. Kipping Pull-Ups

This workout is done the first time around doing 10 of each, then the second time doing 8 of each, and finally ending the 3rd round with 5 of each and recording your time (I completed mine in a little over 11:30min)

Of course I think it is fair to say that every workout plan and lifestyle comes with it’s unique set of pros and cons. So below are what I view as the pros and cons of CrossFit!

Pros:

• * Varied training- you never really do anything twice in a row and even though you are doing a lot of the same moves you can do them in different orders and at different intensity levels
• * Results- there is no doubt that if don’t properly, CrossFit can yield some really fantastic results
• * It’s FUN- I thoroughly enjoy going to CrossFit at my Mom’s house during her fitness classes to work out with the ladies there… they motivate me and encourage me to push myself
• * People LOVE it- you can find so many CrossFit advocates throughout the fitness community including my Mom who believe in it and have seen the results

Cons:

• * It’s TOUGH- CrossFit will certainly challenge you both mentally and physically
• * FORM is very important- so many people just want to sweat a lot or just get things done quickly but CrossFit moves are purposeful and you will want to be properly trained in the techniques before trying them on your own
• * STRENGTH isn’t as easy to see- CrossFit will make you STRONGER which means you may not lose a pant size once a month which is a lot easier to measure than you general health and strength… gotta get past that mindset

So if you want to try CrossFit or any of these workouts, GOOD LUCK! If you are able I would recommend getting a professional in your area to at least help you understand all of the moves and the safety techniques associated with each!



 

Increase Your Water Consumption

I am well-aware that this concept sounds like common sense but it’s not nearly as easy to do as it is to say! I recently realized that there is an easy way for me to remember to drink more water throughout my day…

I have had, for quite some time, a beautiful red water that sits on my desk. You know it is one of those popular cups to replace water bottles to show how environmentally friendly you are. Well it has been months and months since I first received this cup and I remember that when I first got this cup I drank A TON of water. At the time I thought maybe it was just the “fun” idea of a new cup to drink out of but I think I realized what it actually was…

It was something different on my desk. For those of you that work at a desk most of your way chances are pretty good you could draw a picture of your desk. I know I could. Red high heel tape dispenser next to my computer monitor, black purse post-it note holder next to the stapler and my “nose” to keep my glasses on (yes I like fun desk accessories), and then of course the files and pictures I have on each side. There is my cubical straight from memory.



That’s a problem.

So this week I started bringing a water bottle with me to work. A big bright green water bottle. This is like a HELLO constant reminder throughout my day to drink water because I find my eyes constantly find it on my desk since it is out of the norm.

So my suggestion to you is this… mix up your water vehicle every now and then! Don’t let yourself get so used to starting at your red sustainable cup that you can look right through it as if it just a desk accessory. Make sure your water bottle catches your attention so that while you are punching away at the keyboard you are, even for one second, startled by the weird colored thing on your desk!

“Why hello there, you startled me!”



I haven’t tested the waters yet but I have a feeling this could work for healthy snacking too. I know a lot of people that say they just don’t have time throughout their day to snack… meaning they don’t even think about snacking because they are so busy. So I am thinking if you put your snacks out on your desk in the morning then throughout the day they will actually start to “get in your way” and what better way to get rid of something than to eat it?

Sounds so logical in my mind.

 

My Favorite Play List

I pretty much love music. I love to sing at the top of my lungs in the car (something Tim and I share a love for), I love to sing at Karoke Bars (something we don’t share a love for), and I love to dance (something we generally share a love for but not in the flash mob kind of way). So for me, the right music can be key to working out…. and  it is not always the most upbeat or crazy paced song. Sometimes I like a good old inspiration song to get you through a long run (see #’s 7, 13, and 15)

So below would be my top 15 favs right now which would get me through about and hour or so run.

1. Love You like a Love Song- Selena Gomez
2. This City- Patrick Stump
3. Domino- Jessie J
4. Stereo Heats- Gym Class Heroes
5. Shots- LMFAO
6. Go Your Own Way- Glee Version
7. The World’s Greatest- R. Kelly
8. Peacock- Katy Perry
9. Stronger- Kelly Clarkson
10. Tonight Tonight- Hot Chelle Rae
11. Girls Just Wanna Have Fun- Miley Cyrus version
12. S&M- Rihanna
13. The Climb- Miley Cyrus
14. Super Bass- Nicki Minaj
15. Dont Stop Believin’- Journey OR Glee version

And no, I am not even ashamed that both Miley Cyrus and Glee made that list more than once =)

Questions for you!!

• What are you favorite songs to work out to?
• What is your favorite CrossFit workout?
• How much water do you think you consume in a day?