Tuesday, January 15, 2013

DIY CrossFit Workout

As I mentioned in my last post, it is time for a CrossFit workout... and YES, you can do it on your own! I'm about to show you how. A few weeks ago, I had the opportunity to attend 2 CrossFit classes as you may have seen on my blog! I got SO much out of this (best workouts of my life) that I decided to take pictures of the whiteboard where the workout is listed... and I have been doing them on my own.
This workout is divided into groups of 4, with a warm up to begin. Before you get started, I suggest setting up all 4 of your stations. This will prevent you from having to interrupt your workout between each set.

You will need:
-jump rope              -dumbbells                       -10lb. plate
-25lb. plate              -TRX ropes or yoga ball   -pull up bar
-box to jump on      -10lb medicine ball           -MOTIVATION

Grab dumbbells according to your fitness level- I am not a huge, buff, muscle machine so I chose 12-15 pounds. You'll be using these for bicep curls, so plan accordingly. "Plates" are the round weights you'd typically put on bars. Use a higher weight if you're more advanced; same goes for the medicine ball!  Most of this can be found in the "studio" of your gym. I honestly gathered all of this stuff from throughout the weight room in my own corner (don't be ashamed... there are plenty of weights to go around, and you're about to dominate. so who cares) to facilitate my workout!
everything you need!
After you have your supplies, you are ready to go! This is how the workout goes: You will repeat each exercise group as many times you can within 9 MINUTES. Set a timer for 9 minutes and repeat the circuit until the timer goes off (timers can be found on your iPod, iPhone, stop watch). It is tough, but allow yourself a few minutes between each set to breatheeee. I'm about to demo/explain each exercise for you. Here we go!

WARM UP
Run 2 Laps (400m total)
10 push-ups
10 sit-ups
10 squats
***Repeat this 4 times***

Alternative to running 2 "laps": run for 1-2 minutes on the treadmill, jumping jacks, high knees, anything to get your heart pumping.
Now begin your 9-Minute rotations:

GROUP A
50 jump ropes
9 Dumbbell Squat Curls
9 & 9 Plate Chops
DB Squat Curls:  1. Squat    2. Bicep curl.  Simple!
Plate Chop: 1. Squat with 10lb. plate on one side
Plate Chop: 2. Stand and 'chop' across body. 
9 Plate chops on EACH side. 18 total. After you have finished the jump rope, DB squat curls, and 18 plate chops.... REPEAT all until the timer goes off. Let the sweat begin. After that timer goes off, breathe, and reset it for Group B!

GROUP B
5 Clapping Push-Ups
9 TRX Rows
9 TRX Atomic Push-Ups
9 Box Jumps
My clapping push-ups turned into normal push-ups after the first round. Don't let yourself stop, if you can't handle it all, modify the workout so that you can! Since I didn't have TRX ropes, I did the "rows" as standing wall push-ups, and used a ball for the atomic push-ups, as shown below.
Atomic Push-Ups: 1. Steady feet on the ball
Atomic Push-Ups: 2. Do a Push-Up
Atomic Push-Ups: 3. Raise your rear as high in the air as you can! Feel the burn in your core!
Complete the circuit with 9 Box Jumps- simply jump up and down on the box 9 times. Repeat all four exercises until your 9-Minute timer goes off!
GROUP C
5 Medicine Ball Volcanos
9 Medicine Ball Burpees
9 & 9 Lateral Lunges
9 Medicine Ball Push-Ups
Volcano: 1. Sit with medicine ball, lean back to lay on ground
Volcano: 2. Bring medicine ball overhead.
Volcano: 3. Sit back up, prepare to stand. Crossing your feet helps!
Volcano: 4. Stand with medicine ball overhead. Sit back down to repeat
 Medicine Ball Burpees:
MB Burpees: 1. Jump with MB overhead
MB Burpees: Complete Burpee as you normally would
Lateral Lunges: Lunge to each side 9 times with Medicine Ball
Lateral Lunges: 9 on each side
And lastly, Medicine Ball Push-Ups... (on the ball... ouch)
MB Push-Ups: 1. Steady yourself on the ball
MB Push-Ups: 2. Push-Up.... Hate these.
YAY! Repeat that until your 9 minutes is up. ONLY ONE CIRCUIT LEFT!!!

GROUP D
Bear Crawl
30 Overhead Plate Lunges
9 Pull-Ups
Bear Crawl up and down the studio or weight room.. whatever you prefer! The plate lunges are demonstrated below, and the pull-ups can be done with assistance. I'll be the first to admit I cannot do a pull-up (yet) so I use the pull-up machine where you can have weighted-assistance. At CrossFit, we used extra thick "rubber-bands" to help us.
Overhead Plate Lunges: Keep the 25lb. plate overhead, alternate legs
Repeat for 9 minutes........ AND YOU ARE DONE!! Toughest 36 minute workout ever? I think yes... but just wait for the next CrossFit workout I post! If you truly plan to attempt this at the gym, I commend you. After all, I wouldn't have spent time coercing my bestie Lisa into taking awkward pictures of me if I didn't hope that at least ONE person would try this! So let me know what you think, PLEASE! I know you can do it.

Thanks for taking the time to read! Check out my Instagram for some daily health motivation: morganberg14

Stay tuned... because I will post the other CrossFit workout eventually! After my delicious-healthy-snack post... SO much to blog about!! :)
Morgan

38 comments:

  1. look at you...you look great :)

    ReplyDelete
  2. Thank you for sharing!, I will try this and let you know how it goes!

    ReplyDelete
  3. I have never made a corss fit workout, but I like this. Thanks for the info and I AM going to try it today :-)

    ReplyDelete
  4. wanted something to get me started. thanks for this was a great bases!

    ReplyDelete
  5. The men and women who have a great fascination over crossfit and its accessories are gonna love the site and the collection of best shoes for crossfit in this site. Here're huge collection of various crossfit shoes.

    ReplyDelete
  6. Hello! I'm a newer reader to your blog, so here I am commenting on an older post.

    I've worked at running specialty stores since 1996, so running shoes are near and dear to my heart. When you say that in the mid 90s, running shoes were not really a thing it's probably got more to do with the internet. Someone just getting started with running pretty much only had the phone book to go off of in the 90s, that and talking to friends or family. Running shoes and running stores have been around as a specialty since the 70s, although there were only 3 or 4 models, none came sized for women, and they were pretty basic, but they've been around! I'm so glad for the internet, we are all able to connect, find one another and offer support.

    As someone who loves running shoes, selling them and helping others find a great fit, I also get mad when I hear people have negative experiences in run specialty stores. It's not about how much someone weighs or how fast or slow they run, or if they walk or if they use their fancy new shoes to sit around watching TV on the couch. It's about welcoming someone to a community and helping them find the tool (shoes) they are looking for. If someone has a bad experience, please do contact the store owner/manager.

    I'm also wondering if you are implying that people go get fit at a run specialty store and then try to find the same shoes for cheaper on line. You don't flat out say it, but the hint is there. This can be really hard on run specialty stores and the person who just spent a bunch of time helping you. Plenty of running stores discount prior season models right in the store, or might have a selection of clearance shoes. If you want good service, and want to save some money, just tell your sales person that you can't spend over a certain amount - at a good store, they will work with you! I've helped tons of people find the shoes they love, at or under budget - you've just got to find great store, and be willing to work with them!

    All the best, and happy running! best women’s CrossFit shoes reviews

    ReplyDelete
  7. Dan Shauger is the Master instructor of the a perfect swing golf method. He is Maximum Power XL assisted up by many accredited instructors both here in the USA and in many countries around the world. He has written 2 books, How to Kill the Ball, and The 21st. Century Golf Swing as well as 27 DVDs on the golf swing with another Book soon to be released. He also does seminars and clinics. Dan was trained over 25 years by the legendary Mike Austin.
    https://goldencondor.org/maximum-power-xl/

    ReplyDelete
  8. Fitness is the best goal in my life I strive to achieve it in any cost what so ever Visit over here

    ReplyDelete
  9. We're not setting goals for our health (well, wait, some of you are), we're ... we want to become better versions of ourselves or we want to upgrade our life experiences. ... There's a reason you want to accomplish these things, so respect that ... (awesome name, right?) for some fitness and health inspiration.
    918kiss online gaming malaysia

    ReplyDelete
  10. best jump rope shoes If you are looking for the perfect pair of women’s CrossFit shoes, it can be difficult to choose from the wide selection on the market today.

    ReplyDelete
  11. It's nearly impossible to talk instarect about fitness trends without CrossFit entering the conversation. This high-intensity type workout program of .
    https://goldencondor.org/instarect-male-enhancement/

    ReplyDelete
  12. hese fat-burning, muscle-building WODs will leave you feeling exhausted and accomplished at the same time—without leaving your living room or backyard.
    Surge RX

    ReplyDelete
  13. hese fat-burning, muscle-building WODs will leave you feeling exhausted and accomplished at the same time—without leaving your living room or backyard.
    paltroxt

    ReplyDelete
  14. You can still get a great Crossfit workout in if you don't belong to a box or can't make it. We have 20 of them listed from easiest to hardest.
    Alpha Rise

    ReplyDelete
  15. This travel-friendly, CrossFit-inspired workout will blast fat and sculpt muscle in minutes without equipment!
    Viralis RX

    ReplyDelete
  16. Trialix For people searching for an enhancement technique for retaining erection, intake of natural male enhancement pill is a best recommended remedy. People suffering from erectile troubles are advised to intake enhancement pills twice per day for achieving fine results. Trialix Intake of natural pill boosts stamina and gives you maximum sexual pleasure.

    https://fitose.com/trialix/

    ReplyDelete
  17. Keto Burn Xtreme Review The concept of California weight loss clinics is basically to lead to a life style change. They don't force you to eat less or work out more, but inculcate in you the spirit of living a healthier life. You are given a very simple yet effective diet plan that will suit your body. The diet would be such that it includes all the nutrients necessary and not devoid you of nutrition at all.

    https://fitose.com/keto-burn-xtreme/

    ReplyDelete
  18. vital progenix reviews I'll get straight to the point and tell you why you need this all important mineral, especially if your an Active, Athletic male.

    ReplyDelete
  19. Slim Quick Keto wrapper sans bun, but that doesn't sound appealing. I have no info on what the carb count would be for each bunless sub, but you can probably figure it out - chicken or pepperoni is fine, but is "sweet onion" chicken okay? No idea. Stick to the salads, but realize you'll only get iceberg lettuce (4g).
    https://fitose.com/slim-quick-keto/

    ReplyDelete
  20. It is a ketofirm forskolin herbal compound that is extracted from the Indian Coleus plant. It is popular for its athletic and weight loss boosting uses.
    https://fitose.com/ketofirm-forskolin/

    ReplyDelete
  21. overnight lean keto reviews Organic/Somatic are associated with a worse prognosis; being atherosclerosis, now, recognized as a "sentinel event" in cardiovascular disease, metabolic syndrome and diabetes mellitus.
    https://fitose.com/overnight-lean-keto-pills-reviews/

    ReplyDelete
  22. 10 men that the ovitolast reviews product does not work for, most makers offer a 30 day money back guarantee that states that you simply return the unused product and they will refund your money.
    https://fitose.com/vitolast-reviews/

    ReplyDelete
  23. Vialift XL This is the period when the ovum is released from the uterus and is ripe for fertilization. In fertility, energy promotes adequate blood.
    https://fitose.com/vialift-xl/Sent

    ReplyDelete
  24. Vialift XL This is the period when the ovum is released from the uterus and is ripe for fertilization. In fertility, energy promotes adequate blood.
    https://fitose.com/vialift-xl/

    ReplyDelete
  25. vital progenix reviews is a new male enhancement supplement which is firstly available in Australia. I have also seen the review on youtube on the provided link, Vital Progenix is the male enhancement system that works naturally on your body. It helps you to succeed in both the gym as well as in the bedroom.

    ReplyDelete
  26. L-carnitine may be a type of protein that increases the level of your by launching the essential harmful acid and amendment it into fuel. Pros and Cons Perfect keto max Pros: It could be a organic and herbal complement that does not cause any damage to your individual body. It decreases your appetite It increases your metabolism It boosts efficiency by improving endurance. It increases your degree of your. It stabilizes sugar level. It decreases cholesterol It removes fat Perfect keto max cells and but also decreases the risk more manufacturing of fat cells. It decreases your desires. Cons: The results will vary from one individual to another. The only restricted stock is there, and a few individual could discover it expensive. Is There Any Side Effect of Using Perfect keto max? Absolutely Not!! There is not any facet impact on your individual body with this weight loss supplement. This one hundredpercent organic weight loss supplement positively heals a persons body and will not offer any aspect result on anyone. You have got study within the on top of collections that how its 100 % organic components perform make a totally without any fat look. You ought to but also grasp .

    http://www.gethealthyfreedom.com/perfect-keto-max-uk/

    ReplyDelete
  27. Quick Beauty Tips For Every Women Every girl needs to feel stunning. Makeup will facilitate thereupon. Cosmetics area unit a multi-billion dollar market which is as a result of most girls worldwide uses makeup to enhance their appearance yet as their shallowness. the subsequent area unit makeup beauty tips which will facilitate add slightly of youth to your everyday complexion

    ReplyDelete
  28. Unimportant you fall off Are you thinking about consuming less carbohydrates but do not recognize in which to start Then study our article about the low- carbohydrate weight loss plan crucial be Try With PopChips aware Do you clearly feel horrific and do the plaints affect your day by day sports or happiness or do the signs final longer than two weeks Then we strongly remend to go to your health practitioner for example in case you sense very faint dizzy or mild-headed or suffer from continuous complications i'm frequently worn-out it can properly be that you're feeling tired .

    https://trywithpopchips.com/

    ReplyDelete
  29. Obesity is a common problem among people and there are many related problems as well. Alkatone Keto Losing weight is not only good for having an attractive figure but it is also good for your health. In this article I will give you a fast weight loss diet plan that can help you to lose 15 to 20 pounds in 1 month.

    ReplyDelete
  30. Because once you start gaining fat, it is not easy to resume your previous body structure. Individuals especially women who often do not get enough time to pay attention towards their health due to super busy work schedule, get victims of excessive fat gain easily. Excessive accumulation Diamond Keto of fat causes many problems; it can make you feel inactive and low at confidence. As a result, you start feeling hesitated to come out of closet and discuss your problem in public.

    ReplyDelete
  31. An unusual title. Makes you wonder what is it all about? Corporate fight is an organization that encourages your passion and hobby volleyball shoes reviews in boxing field. Any armature boxers are welcome but through the corporate. This is one of a kind which strongly believes in promoting and running of corporate boxing events in Sydney.

    ReplyDelete
  32. The reason I don't believe all the doomsday prophets when it comes to fast weight loss is because fasting is normal and accepted for medical, cultural, and religious reasons. I'm not even promoting a fast. Ketofirm Forskolin WebMD defines a low calorie diet as one made up of 800 to 1500 calories; a very low calorie diet (VLCD) is 800 calories or less.

    ReplyDelete
  33. The player faces a video screen that has arrows scrolling upward to the beat of a song, and the player steps on the correlating arrow. Tempted to try it but not in a public place? The home version 918kiss Apk costs about $80 for the game and plastic dance pad and it includes a "workout mode" that actually will track how many calories you are burning.

    ReplyDelete
  34. Broadcasting Rightscbs Fox will be supported long term invented by John Scr888 Download and start streaming. The Elder Scrolls Skyrim had better news to report on my personal list here because I. Better to play almost all matches around the world among the day’s intriguing offerings so.

    ReplyDelete
  35. 74 per month in short it allows you to save a lot of reasons. Since software mega888 Free Download are able merely check and know what the involvement will actually. Sling TV Playstation Vue you’ll be earning experience that will let you watch sports. Wake of other sports and their eighth full season under head coach Jason Garrett.

    ReplyDelete
  36. There's also the Steam factor: so far, Valve's download 918kiss free credit service appears to be holding up okay, but the game is also in stores now for the same price for those of you (like me) who like having a box and a disc. (For the record, Episode One is a standalone title that doesn't require Half-Life 2 to play, and includes access to the previously released Half-Life 2 deathmatch.)

    ReplyDelete