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)

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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!

 

 

 

Glutes Gone Wild @ T-Nation…

I have been looking for some ways to spruce up my glute focused workout, but nothing has seemed to work exactly the way I want it.  I love the site T-Nation and found some good ways to change up exercises I already do now on their site.  I will perform this workout next week, so I will let you know how it went.  I have not had sore glutes in about 6 months and I truly miss that can’t-sit-down-on-the-toilet-for-2-days feeling!

T-Nation Glutes Gone Wild

Have you been paying attention to your Abs?…

I’ve been looking around for some new abdominal workouts and I’ve found one that I really enjoy doing and it kicks my butt at the same time.  It’s a fairly long ab workout, which I was trying to avoid, but it incorporates a good variety of moves targeting all areas of the abdominal muscles.  So far I have been doing this workout twice a week and because it is a longer circuit, I have decided to perform the circuit on days where my lift workout is not quite as long in duration as others. One day of which is strictly my cardio day, so I focus on just this routine before hitting the pavement.  The other day is strictly a lift day without cardio, so I will perform this ab circuit after completing my lift routine for the day.

It does require some equipment, although there are definite ways to modify.  An olympic bar, stability ball, weight stack, and abdominal bench are needed.  If you do not have access to these pieces of equipment, still read on and watch the video.  You can modify the olympic bar with any heavy piece of equipment that you can hold in both hands.  A stability ball is no more than $20 at Target.  The weight stack you can replace with either heavy ankle weights or placing a dumbbell between both ankles while performing a laying leg raise.  And you don’t absolutely have to have a bench.  You can perform that particular exercise on the floor, or on the stability ball which will allow your body to decline almost as much as the abdominal bench…you may need something to secure your feet under if holding a heavy weight.

Here is the video for HD Abs and I will also post this on My Workout page under Abdominal Exercises.

Quick Fruits & Veggies…

Here’s a quick one for you!  It can be very difficult to try and get in all of the fruits, veggies, protein, and carbs needed in a day.  Here is a fast and efficient way to add some fruit and veggies to your life without spending too much time preparing them.

My postworkout protein shake is a combination of Gaspari Protein, almondmilk, kale, and half an avocado.  As long as you have a decent blender, it comes out smooth and tasty!  I also have another shake during the day and that shake I make a little bit different.  I use blueberries, blackberries, strawberries, and raspberries mixed with Greek Yogurt (which packs double the amount of protein than regular yogurt!), orange and cranberry juice, a small scoop of vanilla protein powder, and a little cinnamon.

These are just a few fast ways to add fruits and veggies to your diet without all of the prep work.  I buy my fruit in giant frozen bags so they last longer and are easier to grab and mix in the mornings.

 

Robert Kennedy 1938-2012…

It is a very sad day in the fitness industry, as Robert Kennedy has passed away.  Robert Kennedy was such a driving, powerful force in the fitness world.  He was a positive influence and inspiration for many.  His monthly motivators could be found within the first few pages of Oxygen Magazine, which RKP (Robert Kennedy Publishing) publishes.  His wife, Tosca Reno, is also the author of the Eat-Clean Diet books, and the two of them together were a force in the fitness world.  As I did not know Mr. Kennedy personally, only a huge fan of his writings and influences in fitness, his spirit will live on through many.

Robert Kennedy 1938-2012

Another In-Your-House-Cardio-Circuit…

Here is another In-Your-House-Workout.  No equipment is needed.  It’s a great cardio circuit created by fitness celebrity Lindsay Messina.

Metabolism with Alicia Marie…

This is hilarious and super informative in a very humorous way.  The woman in the video is Alicia Marie.  She is a fitness supermodel and you can find her in Oxygen Magazine every month.

 

 

HIIT Glute Circuit…

I have uploaded the workout I described in my post “Bring it up a notch with a different approach to HIIT…” to My Workouts page titled: LOWER BODY HIIT w/ HEAVY WEIGHTS & CARDIO.

Like I’ve said before, when doing the side jumps on the plyo box, you should really push off your foot and spring up into the air, but because my plyo box is in my basement (dang winter keeping it indoors) I don’t push off as high as I should or I’d crack my head on the ceiling.

And pardon my lip syncing at the end. Thank goodness for mute!

5 minute warm-up

10 reps squat, deadlift, walking lunge, squat jumps, side plyo jumps, 1-2 minutes fast cardio…rest and repeat total of 3 times.

 

The Endorphin Rush is saving the day…

I’ve been completely exhausted lately.  Going on a month of complete and utter fatigue.  It’s exhausting being this exhausted.  To add to this complete fatigue, other issues requiring plenty of thought and life changing decisions have added to the stress of being this flat-out tired, sluggish, and lifeless.

My workouts have suffered this past month.  If I’m not getting out of bed to workout, there is a definite problem.  Then that adds to my stress, because the feeling of completing a workout always makes me feel amazing, and now I’m not getting that.

Saturday morning it took hours for me to finally get downstairs and workout…I mean hours!  I finally dragged myself off the couch, with plenty of help from my husband.  I decided to go with something a little different for me and did an Insanity dvd.  It took about 4 minutes and I was already feeling better and when I finally completed the workout I felt amazing.  And the feeling lasted for hours.  It’s that feeling of the endorphin rush that always saves me.

I live for this feeling!  Exercise, mainly cardio or very high intensity workouts, create this endorphin rush or feeling of euphoria.  If you hear people who run (and actually enjoy it) talk about “runners’ high”, this is what they are talking about.  It feels as if you can go on forever.  Your mood becomes enhanced, you are invincible, and you become ready to take on the day and anything that is thrown at you.  You feel less stressful and your sleep becomes better.  All of this can be attributed to that endorphin rush.

Endorphins are hormones made and produced in the brain. They are a natural painkiller or feel-good hormone made by the body and released during exercise.  These hormones have actually been proven to help people with depression and anxiety.  Why do you think doctors encourage exercise to their patients?  It helps us on so many different levels. Marathon runners have continued to run on some serious injuries, but the release of endorphins during their run actually masked their pain.  Endorphins also act as that second-wind you feel during a workout.  It may take as quickly as 10 minutes for some to feel this, and sometimes up to 30 minutes for others.

The hard part for me the past month is getting my workout started.  But, missing my workout does even more damage.  I know how amazing and fearless I feel after a great workout and what that release of endorphins does for my body, brain, and overall mood.  The endorphin rush is helping me make it through the day.

 

Here are a few bodyweight endorphin rush workouts you can do in your home, no equipment.

Just found this one…remember to be creative if you don’t have equipment…jumprope, jog in place, run stairs.

Crazy 8 Body Weight– yep, still love this one

Or, try something like this….

Do a 5 minute warm-up of cardio, your choice.  Follow this by 30 seconds of the following, no break in between exercises.

Jog in place

High Knees

Fast-paced Jumping jacks

Burpees

Split-Squat jumps

Squat jumps

rest a minute and repeat 2 to 3 times

 

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