Friday Fitness: CrossFit

Happy Friday everyone! I'm rounding out the week on a good note: with CrossFit of course.

And, as usual, I'm sharing my workout with you. I've mentioned my trainer Shaun before - he trained me again this time (usually on Wednesdays). Shaun is a committed CrossFit-er; he competes in a lot of CrossFit competitions, so he definitely knows what he is doing.

If you check out my workout below, the hardest part for me was definitely the running portion of the workout. It really doesn't help that the run is outside on black asphalt in 100 degree heat! Haha...anything to be stronger and fitter!  


What are you doing to get active before the weekend starts? 

Another CrossFit Day!

Today was another CrossFit day - I told you I was addicted to it!
Gene was my trainer today and helped me a lot with my form, especially on bench press. I'm actually a little under the weather right now, so unfortunately I couldn't push myself as much as I would have wanted to. But I will say, the tabatas surely kicked my butt! For those of you who don't know, a CrossFit tabata is performing as many reps of the assigned exercise as you can in 20 seconds - then resting for 10 seconds, repeating again and again for a total of eight intervals, or 4 minutes of exercise. The hardest tabata sets for me to do were definitely the strict pull-ups and bar dips. Doing them made me realize that I'm a little out of shape right now! But it also makes me excited to watch myself improve and get stronger. That's what fitness is all about, right?

What's your current fitness addiction? Mine is definitely CrossFit! 

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

4x:

• 4x50 (non free drill) 1:00

• 100 free 1:30

• 4x25 (1 fast/1 easy) :40

1x:

• 8x100 pull (descend 1-4 and 5-8) 1:20

1x:

• 8x100 kick (descend 1-4 and 5-8) 1:40

1x:

• 20x25 (all fast - finish with a flip turn) :40

WARM DOWN

• 400 easy

TOTAL: 5,100 yd

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

• 200 i.m.

WORKOUT

1x:

• 16x100 kick (descend groups of 4) 1:40

4x:

• 3x100 free 1:10

• 1x100 breast 1:30

• 1x100 i.m. 1:20

• 100 easy

1x:

• 20x25 (odd laps no breath) :40

WARM-DOWN

• 300 easy

TOTAL: 6,000 yd

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Advanced Swim Workout

WARM-UP

400 swim

400 kick

400 pull

WORKOUT

4x:

200 pull 3:00

8x25 swim :40

1x:

400 i.m. (50 drill/50 swim)

4x:

100 pull 1:30

4x25 swim:40

1x:

400 i.m. (50 drill/50 swim)

4x:

50 pull :50

2x25 swim :40

1x:

400 i.m. (50 drill/50 swim)

WARM-DOWN

300 easy

TOTAL: 5,500 yd

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

WORKOUT

1x:

• 10x75 (25 kick/25 drill/25 swim) 1:20

• 10x50 (25 underwater/25 swim) 1:00

• 10x25 (20 yd FAST/5 yd easy) :40

• 10x200 (100 FAST kick/100 swim) 3:00

4x:

• 3x50 FAST swim :35

• 50 easy

WARM DOWN

• 400 easy

TOTAL: 5,700 yd

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

• 300 swim

WORKOUT

• 20x25 strong :20

• 6x200 pull (100 free/100 non free) 2:50

• 20x25 strong :20

• 6x200 kick (100 free/100 non free) 3:10

• 20x25 strong :20

• 100 FAST off the block!

WARM-DOWN

400 easy

TOTAL: 5,700 yd

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

-Amanda

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

1x:

• 10x100 (25 kick/25 drill/50 swim) 1:30

6X:

• 4x25 fast :20

• 2x50 fast :45

• 100 easy 2:00

1X:

• 4x200 pull (50 free/50 breast) 2:45

• 16x25 (1 easy/1 no breath) :45

WARM-DOWN

• 300 easy

TOTAL: 5,500 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Swim Workout

WARM-UP

• 400 swim

• 400 kick

• 400 pull

WORKOUT

• 100 i.m. 1:30

• 200 i.m. 3:00

• 300 i.m. 4:30

• 400 i.m. 6:00

• 400 i.m. 6:00

• 300 i.m. 4:30

• 200 i.m. 3:00

• 100 i.m. 1:30

• 16x100 kick 1:45 (1 fast/1 easy)

• 16x50 kick 1:00 (1 fast/1 easy)

• 8x25 undewater kick no breath :45

WARM-DOWN

• 400 easy

TOTAL: 5,600 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 swim

WORKOUT

• 16x50 (1 kick/1 drill/1 swim/1 fast) :50

• 6x200 i.m. (descend 1-3/descend 4-6) 2:45

• 6x100 breast (50 easy/50 fast) 1:45

• 40x25 (10 of each stroke)(work on technique) :35

• 2x400 i.m. (1 perfect stroke/1 fast) 6:00

WARM-DOWN

• 300 easy

TOTAL: 5,700 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 200 pull

• 100 i.m.

WORKOUT

• 6x150 (50 scull/50 drill/50swim) 2:30

• 6x100 kick fast 1:35

• 6x50 kick fast :50

• 400 pull

• 4x75 fly descend 1-4 1:15

• 4x75 back descend 1-4 1:10

• 4x75 breast descend 1-4 1:15

• 4x75 free descend 1-4 1:05

• 400 pull

• 4x50 fly descend 1-4 :50

• 4x50 back descend 1-4 :45

• 4x50 breast descend 1-4 :50

• 4x50 free descend 1-4 :40

WARM-DOWN

• 400 easy

TOTAL: 6,000 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!

Advanced Workout

WARM-UP

400 swim

400 kick

400 pull

400 swim

WORKOUT

5x100 1:15 free - interval dictates speed

5x100 1:10 free - interval dictates speed

5x100 1:05 free - interval dictates speed

100 easy

16x75 1:10 - 4 of each stroke

100 easy

20x25 :40 - no breath every other lap

WARM-DOWN

400 easy

Total: 5,400 yd.

If you have any questions please ask in the comment section below and remember THIS IS ONLY AN EXAMPLE! If you attempt to follow it you are doing so AT YOUR OWN RISK! When making any changes to your fitness routine ALWAYS take your personal limits into serious consideration and ABSOLUTELY MAKE SURE you obtain prior approval from a licensed and board certified physician!