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? 

My Crossfit Workout

About two and a half years ago, I started CrossFit, a core strength and conditioning program that incorporates fast spurts of intense cardio and strength moves for maximum results fast (yes, I do more than swimming!). It is amazing the results I have seen, especially after I had Blaise. I tried a lot of different exercise regimans to shed the baby weight quickly, but given my time constraint as a new mom, this was the program that worked the best! 

So, after a two-month break (I still stayed active, but with traveling, I wasn't able to commit to my usual CrossFit program), I got back in the gym - GTX in Tucson, AZ - yesterday. 

Check out my CrossFit workout below and try it for yourself. If you have any questions on the moves (they are in CrossFit lingo!) or how to effectively perform them, feel free to ask.


 
What do you think of my workout? And has CrossFit worked for you too? I want to hear from you! 

Swimsuit Season

We’re in the middle of that time of year again – where our kids beg us to spend any free afternoon at the pool. I’m sure most of you can relate. When swimsuit season rolls around, it’s gym time!

Many of us moms don’t have the time to spend hours in the gym perfecting our beach bods and six-pack abs. That’s why it’s always good to have a few 15-30 minute workouts at your disposal. These quick exercise routines are perfect for women with a hectic schedule. Whether you’re waiting for your daughter to pick out her favorite suit or for your son to find his goggles, take those few extra moments to squeeze in a workout! These will help make your body tighter and more toned in your suit.

Try my suggested dry land moves below. Let me know if they work for you too!

Legs

1. Backward lunges: 30 – In-place lunges, 15 each leg (can alternate too)
2. Frog Jumps: 15 – Squat down, jump up and bring your knees to your chest
3. Squats: 15 – Keep your legs shoulder-width apart, push your glutes out and make sure your knees do not go over your toes.
4. Wall-sit: 30 seconds
5. Repeat 3 times (or for as long as your body allows)

Core

1. Bicycle Maneuver: 30 – While lying on your back, extend legs straight out at a 45 degree angle. Raise shoulders off the floor with your fingers slightly supporting the back of your head. Alternate reaching your right shoulder (not extending your elbow too far forward) to your left knee, and vice versa. Repeat 30 times.
2. Leg lifts: 30 seconds – While lying on the ground, lift your legs (straight and together) about 6 inches off the ground. Hold for 30 seconds.
3. Full body crunch: 15 – While lying flat on the ground, extend your arms and legs straight up in the air. Simultaneously reach your fingers to your toes, contracting your abs on the way up. Repeat 15 times.
4. Repeat 3 times. (or for as long as your body allows)

Arms

1. Modified Push-Up: 25 – Start in a plank position, lowering your knees to the floor at a 45-degree angle. Keeping your back straight, lower upper body into a push up; once your arms hit a 90 degree angle with your chest roughly an inch from the ground, extend your arms back up and repeat.
2. Bicep Curls: 20 – Stand with legs shoulder-width apart and palms facing forward, curl your wrists up to your shoulders with a 3-10 pound dumbbell in hand (weight will very depending on fitness level and goals).
3. Lateral Raises: 20 – With a 3-10 pound dumbbell, lift arms straight out to your sides, making a “T” shape with your body.
4. Repeat 3 times.

*Remember, everyone has different fitness levels. Be sure to check with your doctor before starting any fitness program.

Wake Up and Go!

If you’re trying to squeeze a workout into your already hectic schedule, always remember this:

The best time for you to get a workout in is early in the morning.

Wake up, put on your running shoes, grab your bike or swim bag and get going (without thinking about it). The snooze button is your enemy! 

Need help or motivation? Find a friend to train with and commit to each other – there is power in numbers. Working out in the morning will keep you refreshed and energized for the remainder of the day. Often, we find excuses during the day to avoid the gym. Even fitting in a workout midday can mean running on low energy, which makes it not only hard to motivate ourselves through a workout but it also often hinders how hard we can push ourselves too.

So here is my advice to you: Get up and get moving! Your life will change for the better, I promise. After a morning workout, you will be ready to conquer your day – you’ll be amazed by how much you will accomplish before the kids return home from school!

Good luck!

Dry Workout

1x:

• 10 burpees

• 10 body-weight squats

• 20 sit-ups

1x:

• 8 burpees

• 8 body-weight squats

• 16 sit-ups

1x:

• 6 burpees

• 6 body-weight squats

• 12 sit-ups

1x:

• 4 burpees

• 4 body-weight squats

• 8 sit-ups

1x: 

• 2 burpees

• 2 body-weight squats

• 4 sit-ups

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

Dry Workout

1x:

• 50 crunches

4x:

• 10 body weight squats

• 5 push-ups

• 10 v sit-ups

1x:

• 40 crunches

3x:

• 5 pull-ups

• 10 burpees

1x:

• 30 crunches

2x:

• 20 walking lunges

• 20 sit-ups

1x:

• 20 crunches

1x:

• 1:30 elbow (prone) bridge

1x:

• 10 crunches

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

Dry Workout

1x:

• 10 Burpees

3x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

1x:

• 10 Burpees

3x:

• 1 minute elbow bridge

• 30 second rest

1x:

• 10 Burpees

3x:

• 8 push-ups

• 4 pull-ups

• 10 body weight squats

1x:

• 10 Burpees

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

Dry Workout

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

4x:

• 10 burpees

• 4 push-ups

• 4 pull-ups

4x:

• 10 walking lunges

• 10 v sit-ups

• 10 body weight squats

3x:

• 1 minute elbow (prone) bridge

• 30 second rest

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

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

Dry Workout

BEFORE JUMPING IN THE POOL:

4x:

• 10 walking lunges

• 10 squats

• 4 push-ups

3x:

• 10 burpees

• 30 second (prone) elbow bridge

4x:

• 10 crunches

• 10 right side crunches

• 10 left side crunches

1x:

• 8 pull-ups

• 6 pull-ups

• 4 pull-ups

• 2 pull-ups

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

Dry Workout

BEFORE JUMPING IN THE POOL:

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

4x:

• 10 burpees

• 10 walking lunges

• 5 push-ups

3x:

• 20 sit-ups

• 5 pull-ups

• 10 body weight squats

1x:

• 25 crunches

• 25 right side crunches

• 25 left side crunches

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

Dry Workout

BEFORE JUMPING IN THE POOL:

1x:

• 50 crunches

3x:

• 10 burpees

• 20 walking lunges

• 10 sit-ups

1x:

• 50 crunches

3x:

• 1 minute elbow (prone) bridge

• 8 v sit-ups

1x:

• 50 crunches

3x:

• 8 push-ups

• 6 pull-ups

1x:

• 50 crunches

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

Dry Workout

BEFORE JUMPING IN THE POOL:

1x:

• 20 Burpees

4x:

• 10 squats

• 10 sit-ups

• 4 push-ups

1x:

• 20 burpees

3x:

• 10 right side crunches

• 10 left side crunches

• 10 crunches

1x:

• 20 burpees

3x:

• 30 second elbow (prone) bridge

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!