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! 

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.

Intermediate Swim Workou

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

4x: (a round of each stroke)

• 1x50 (medium speed) 1:00

• 2x25 (15 fast/10 easy) :45

1x:

• 5x100 kick (descend 1-5) 2:00

1x:

• 400 pull ( mix up your strokes)

3x:

• 4x50 (descend 1-4) 1:00

• 4x25 (1 easy/1fast) :45

• 50 easy

WARM DOWN

• 300 easy

TOTAL: 3,350 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

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

• 100 i.m.

WORKOUT

4x:

• 2x100 i.m. (1st 100 perfect stroke/2nd 100 fast) 1:40

• 2x50 free (1st 50 perfect stroke/2nd 50 fast) 1:00

• 2x25 breast (1st 25 perfect stroke/2nd 25 fast) :40

1x:

• 400 pull (breathe every 3rd stroke)

1x:

• 8x100 kick (even laps fast) 1:50

1x:

• 400 pull (breathe every 5th stroke)

WARM DOWN

• 300 easy

TOTAL: 4,100 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

Intermediate Swim Workout

WARM-UP

• 400 swim

• 300 kick

• 300 pull

WORKOUT

• 4x100 free 1:30

• 3x100 (even laps free/odd laps breast) 1:40

• 2x100 (even laps free/odd laps back) 1:40

• 1x100 (even laps free/odd laps fly) 1:40

• 4x200 (pull/descend 1-4) 2:40

• 16x50 (best stroke/odd laps FAST) 1:00

• 20x25 (every other no breath) :40

WARM-DOWN

• 300 easy

TOTAL: 4,400 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!

-Amanda

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

4x: (1 round of each stroke)

• 2x50 drill 1:00

• 2x100 kick 1:50

• 2x25 swim :40

1x:

• 4x200 i.m. (descend 1-4) 3:30

• 20x25 free :25

• 4x100 i.m. (descend 1-4) 1:45

WARM-DOWN

• 300 easy

TOTAL: 3,700 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

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

4x: (1 round of each stroke)

• 6x50 (2 kick/2 drill/2 swim) 1:00

1x:

• 4x100 kick (no board) 2:00

• 4x100 kick (with board) 2:00

4x: (descend rounds 1-4)

• 25 swim mix up strokes :30

• 50 swim mix up strokes :45

• 75 swim mix up strokes 1:10

• 100 swim mix up strokes 1:45

WARM-DOWN

• 300 easy

TOTAL: 4,000 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

 

Intermediate Swim Workout

WARM-UP

• 300 swim

• 200 kick

• 200 pull

WORKOUT

• 20x100 (50 kick/50 swim) 1:45

• 3x100 swim 1:20

• 3x100 swim 1:15

• 3x100 swim 1:10

• 16x25 (4 of each stroke) :40

WARM DOWN

• 300 easy

TOTAL: 4,300 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!

Intermediate Swim Workout

WARM-UP

• 300 swim

• 300 kick

• 300 pull

WORKOUT

4x:

• 2x25 fly :40

• 2x75 (fly/back/breast) 1:20

• 2x100 free 1:40

1x:

• 400 pull

• 20x50 kick (each set of 5 gets faster) 1:00

• 400 pull

WARM-DOWN

• 200 easy

TOTAL: 4,500 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!

Intermediate Swim Workout

WARM-UP

• 200 swim

• 200 kick

• 200 pull

• 200 swim

WORKOUT

• 10x75 mixed stroke (25 scull/25 drill/25 swim) 1:30

• 4x200 pull (descend 1-4) 3:00

• 16x25 (1 fast/1 easy) :40

WARM-DOWN

• 300 easy

TOTAL: 3,250 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!

Intermediate Workout

WARM-UP

300 swim

300 kick

300 pull

WORKOUT

200 kick 4:00

4x100 pull 1:30

200 kick 4:00

3x100 pull 1:30

200 kick 4:00

2x100 pull 1:30

200 kick 4:00

1x100 pull 1:30

8x25 (1fly/1no breath) :50

WARM-DOWN

200 easy

TOTAL: 3,100 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!