Holy injury, Batman!…

I just happened to come across this and found that I was sitting there with my mouth hanging open in complete shock watching some of these athletes.  Where are their trainers!???  And if they don’t have one they absolutely need one to show them proper form and to keep them safe from injury.  I’m not putting up this video to point and laugh-although at 4:18 I realized I thought I’d seen it all but I was wrong-I’m putting it up to show how important it is to know what you’re doing and if you don’t, educate yourself!

Also…I disagree with these guys that this is CrossFit and highly doubt that every clip we see here is from a CrossFit gym.  This can pertain to any type of sport or program.

Filthy 50 whaaaat?…

I’m not claiming to be a CrossFit-er. I don’t even quite understand how these CrossFit challenges even work.  But, holy-mother- of-all-workouts does this beat the crapola out of you! It’s called CrossFit Filthy 50 and it was recommended to me by Josh Passini, my husbands Jiu-Jitsu teacher at 10th Planet Chicago North. He is also a CrossFit Certified Trainer.

I was looking for new workouts that will kick my butt and incorporate new movements that my body was not used to.  Josh recommended the Filthy 50 and I’ve been hooked ever since.  The Filthy 50 takes 10 exercises performed back to back without rest.  Where does the 50 come from?  That’s how many reps are performed of each exercise…yes, you read correctly.  50 reps of 10 exercises…back to back.  Where does the Filthy come from?  Well, it’s just plain nasty!

Every time you perform the Filthy 50 you are working to beat your previous time.  Now, like I said, I’m not claiming to be a CrossFit-er but, I have been incorporating CrossFit workouts into my regular training program and I’m seeing results.  My strength is improving, and my endurance, which was great to begin with, has gotten better with each workout.  I’ve read that there is no rhyme or reason to the CrossFit workouts…it takes “functional” movements performed back to back to beat the sh*t out of you, literally. I always feel amazing after completing it.

The Filthy 50 video I am posting is done in my home, so there have to be some modifications.  My time has changed dramatically from day one: 35 mins to 21 mins after my 5th time.  However, I’m sure if I went to a CrossFit gym and performed this workout with the “official equipment” my time would be a little higher.  My only huge difference in this workout is that a 14 lb medicine ball (20 for men) is to be used on wall ball shots…and mine is 8lbs, yet I can’t seem to find an exact answer on the lbs used. Also, since I’m in my basement I can’t throw it as high as the recommended setting (1o feet) .  Today I finally “mastered” (as best I could) knee-to-elbows.  There is a technique to this.

CrossFit-ers…feel free to critique and give me pointers.  I know some of these exercises I’m not doing exactly to CrossFit standards, but holy shitake mushrooms it still kicks my a**!  Those of you that are somewhat interested, but are terrified, try starting out with 20 reps of each.  Or, change the weight to fit your needs and do as many reps as you can without stopping.
My Video:

50 box jumps 24 inch height
50 jumping pull ups
50 kettlebell swings 25lbs (replaced w/ dumbbell)
50 walking lunges (knee to floor)
50 knees to elbows
50 push press (45 lbs)
50 back extensions (modified to FID bench)
50 wall ball shots (modified to 8 lb med ball…it’s all I have)
50 burpees (the death of me)
50 double unders (modified to 100 jumps on jumprope…ceiling not high enough)

Beauty in Strength…

I’m not promoting CrossFit, nor discrediting it.  I’m promoting working out and taking care of yourself.  I’m promoting being healthy and comfortable in your own skin.  I’m promoting self-confidence through personal gains and striving to be the best YOU that you can be…not what Cosmopolitan Magazine tells you to be.

 

CrossFit Circuit attempt #3…

I just love this workout I talked about in my previous post “Doesn’t even compare to a 10 Mile Run or all out 200 yard Sprint!…”!  This is the third time I’ve done it, and I am already seeing improvements.  I can last longer while performing reps, which means I will able to increase the weight very soon.

I now do 75lbs on bench, 125lbs on squats, and 45 lbs on Clean & Press.  If you’re looking for a routine that will allow you to lift heavy and kick your butt on cardio, all in a short period of time, this circuit is definitely for you.  Here is the info from my previous post on where I found this circuit and how to perform it-the video below was recorded on my last set.

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Doesn’t even compare to a 10 Mile Run or all out 200 yard Sprint!…

I’ve been looking for some new ways to incorporate cardio training into my workouts besides running and ellipticals.  I have many different circuits in my bag of cardio ideas (all of which are on my workout page), but I have really been searching for something different.

On top of that, I’ve been switching things up and making my workouts a little more intense…less rest between sets, more weight, supersets, incorporating bursts of cardio between sets, etc. But, yesterday after reading a blog from Follow the Lita, I found this little workout that kicked my ass and I loved it!

Dana Linn Bailey has started using some CrossFit workouts in her training and her video can be seen here.  She is a monster and the video is extreme motivation to get you into the gym and workout hard.

The workout consists of 3 exercises:  Bench Press, Squats, Clean & Press.   You are to do 20 reps of each exercise to utter failure with no rest in between.  A 2 minute break is given after one complete set of all 3 exercises.  Your goal is to complete this 3-5 times.

I never do bench press.  I used 65lbs.  I can and will do more weight the next time I perform this set.  I currently have a semi-neck-injury preventing me from using the Olympic bar during squats.  I used 50lb dumbbells instead.  I used the Olympic bar at 45lbs for Clean & Press, an exercise I have not performed since 2001 when I was on the Track & Field team in college.  My video was recorded on my 4th set of this CrossFit circuit.

A few things to consider…you are performing 20 reps.  This is extremely different than performing 8-12 reps.  You will use lighter weight than you are used to, but you should be completely exhausted and practically shaking (as you can see here in Dana’s video) because this is a circuit that combines great strength and cardio.  Always keep your back flat on the bench and feet planted when performing bench press.  And start out a little lighter if you need to gauge your strength on your first set.  As you can see in Dana’s video, 20 reps do not have to be completely consecutive…if you fatigued, put the weight down for a few seconds and continue as needed until you hit 20 reps.  And grab a friend, because you may need a spotter depending on the equipment you decide to use!

 

 

 

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