What is CrossFit + Intro Workout

 

Jay and I recently bought a Living Social deal to try out a local CrossFit gym. I've been wanting to try out CrossFit for a while and this was the push I needed to do it. We went to an introductory class last night and although we did 1/4 of what we normally would do when we are there, my butt was still kicked. I loved the high energy and how quick the workouts are. I left there a sweaty mess and I can't wait to go back to see what more is in store for us.

 

Not familiar with CrossFit? CrossFit is constantly varied functional movements performed at relatively high intensity. Basically, you bust your butt and work really hard in a short amount of time for an extremely effective form of exercise.

 

We practiced form for the 5 moves we would be doing later during our Workout of the Day (WOD). Our trainer had us do a 400 meter run around the building to warm up and then we got into the moves for the day. We focused on squats, push ups, sit ups, box jumps and kettle bell swings. Turns out, I was doing most of these moves incorrectly before and didn't even know it! It was nice to have someone checking on my form and letting me know what I was doing wrong so I can work to correct it. After we got our moves down it was time for our WOD. Here's what we did

 

10 minutes AMRAP (as many reps as possible)

5 Squats

5 Push ups

5 Sit ups

5 Box jumps

5 Kettle bell swings

 

 

This is a fraction of what they normally do for a workout and I was toast! It was nice to put the moves we learned into action to see how much we could push ourselves. I was able to get 8.4 reps in (almost through the squence 9 times in 10 minutes). The box jumps were killer at the end!

 

I can't wait to go back tomorrow night to learn some more moves to apply to our routine. I will keep sharing these workouts with you on the blog so you can try CrossFit out too! Just make sure to watch videos online for correct form and don't push yourself beyond what your body can handle. It takes time to work up to what the experts are doing!

 

What do you think? Have you tried CrossFit before? Would you ever give it a try?

 



Adrianne's Current Workout: Part Four

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Over the past week I’ve written about the chest/shoulder, bicep/back and tricep/forearm exercises I currently perform as part of my weight lifting routine. It’s time for part four—legs! Out of all the exercises I do, legs are definitely the most challenging for me. I feel like I’ve been improving my strength, but I have a long way to get to where I want to be.

Quads rotation

• Squats
• Leg press
• Horizontal leg press
• Squat machine
• Hack squats
• Lunges

Hamstrings

• Hamstring curls
• Hyperextension machine
• Stiff-legged deadlifts

Calves

• Seated calf raises
• Squat machine calf raises
• Horizontal leg press calf extensions

In addition to these exercises, there are a few forms of cardio that I try to do on a regular basis that help work my legs—running, elliptical machine and stair climber. I don’t work out my legs as often as I’d like, but I’m hoping to make this a bigger part of my routine over the next few weeks. 

Share with us—what exercises do you perform to keep your legs in shape? 

Adrianne's Current Workout: Part Three

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Over the past week I’ve written about the chest/shoulder and bicep/back exercises I currently perform as part of my weight lifting routine. This is part three, where I’ll share the exercises I do to work out my triceps and forearms.

Triceps

• Tricep dips (using bodyweight or assisted machine)
• Skull crushers
• Rope cable extension
• Overhead rope cable extension 
• Tricep pushdown
• Dumbbell kickbacks
• Cable one arm tricep extension 
• Push-ups

Forearms

• Dumbbell wrist curls (palms down and palms up)
• Behind the back cable wrist curls (using bar)
• Reverse grip barbell curls

For triceps, I usually do four sets of four different exercises. When I started workout out, triceps is actually the area of my body where I noticed the quickest gains. It’s one of my favorite muscle groups to work. I don’t perform my forearm routine as often as I work out other muscle groups, but it’s still important to do every so often. No one wants big, toned upper arms and scrawny forearms. :)

Stay tuned for part four! 

Adrianne's Current Workout Routine: Part Two

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Last week I wrote about the chest and shoulder exercises I currently perform as part of my weight lifting routine. This is part two, where I’ll share the exercises I do to work out my biceps and back.

Biceps

• Alternating dumbbell bicep curls
• Barbell curl
• Seated bicep preacher curl machine
• Seated incline dumbbell curls
• Rope cable curls
• Cable curls

Back

• Seated row
• Lat pulldowns
• Kneeling row
• Shrugs
• Pull-ups
• Barbell deadlifts

With both of these muscle groups I also do four sets of four different exercises. Also, pull-ups is something you can incorporate before any workout no matter which muscles group(s) you plan to lift.

Where I’ve noticed the biggest gains after upping my strength training game is my biceps. I’ve been able to double the amount of weight I lift and am able to see a lot of definition. I also used to neglect working out my back, but I’m glad it’s now a part of my routine. 

Stay tuned for part three! 

Adrianne's Current Workout Routine: Part One

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I’ve been lifting weights for quite a while now. In the past few months, particularly in training for the Warrior Dash, I’ve tried to build strength by adding more to my routine and strength training at least four times per week. I’ll share my current strength training routine. Here’s part one broken down by muscle groups:

Chest

• Barbell bench press
• Low cable chest flyes
• Chest press machine
• Cable crossover
• Push-ups

Shoulders

• Barbell shoulder press
• Bent over low-pulley side lateral
• Side deltoid (barbell) raise
• Front deltoid (barbell) raise

I typically do four sets of each exercise. Of course depending on the exercise, I use more or less weight and vary the reps. And, I usually work out one major muscle group each time I strength train. Depending on time or my workout schedule for the week I may do two muscle groups. Some combinations I’ve done are back/biceps, chest/triceps and abs/core + any other muscle group.

I’ve noticed a lot more definition in my upper body as a result of the strength training I’ve been doing. My muscles aren’t huge, but I am definitely more toned. I’m happy with my results so far and plan to keep it up.  

Stay tuned for part two! Do you work out your chest and shoulders? What strength training moves do perform?

Training for an Obstacle Race

Well, I’ve gone and signed up for my first ever obstacle race. No turning back now. This June I’ll be participating in the Warrior Dash, a 3.10 mile course that’s going to force me to run, jump, climb, crawl through the mud and more. Sound fun? Check it out here.

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Though I feel like I’m in good shape, I am definitely not a runner. Over the next few months I’m going to be training like crazy to make sure that I can complete the race and, of course, that I don’t hurt myself while trying to run this thing.

While I haven’t come up with a set training plan, there are a few things I know I’ll need to incorporate in my gym routine over the next few months:

• Running: Of course. This will be my biggest challenge with the race. My goal is to run at least three times per week on a treadmill at a jogging pace until I’m able to complete 3.10 miles, and perhaps even a bit more. Once I’m able to cover that distance, I’m planning to work on increasing my speed. As soon as the weather gets nicer, I’m going to move my training outside so I can get used to the terrain.
• Strength Training: I’ve been hitting the gym regularly and lifting weights. I’m planning to continue with my weight lifting routine with the goal of increasing the amount of weight I lift and incorporating some new moves.
• Full Body Exercises: I don’t do them now, but I’m going to incorporate exercises like burpees, mountain climbers and medicine ball slams. These exercises not only provide cardio benefits, but they work multiple muscle groups. I haven’t decided exactly which full body exercises I’m going to do or how often I’ll do them, but I’m planning to incorporate those types of activities just after running in order to help simulate running to and completing an obstacle. 
• Stretching: No matter what I do at the gym, I try to spend a few minutes stretching. And, though I sometimes skip, I try to do some stretching exercises before I go to bed each night. I want to make it a goal to continue this. I think maintaining flexibility in my body will only help me during the race since I know I’ll have to crawl, climb and do other moves I don’t regularly do. 

With this race, I see it as more of a challenge to complete rather than something I need to win. Though, I’m sure my competitive nature will help fuel me the day of the event. Not only that, I see this as a way for me to stay motivated, get to the gym more and train my heart out over the next few months. No matter how I do in the race, I’ll be putting in a lot of effort over the next four and a half months to get myself in better shape. I'll post more updates about my training over the next few months!

Another fantastic thing about this race is that the organization partners with St. Jude’s Children’s Hospital. Participants have the opportunity to sign up to be a fundraiser, which I’ve done. I’m hoping to raise at least $300 for St. Jude’s. If you feel inclined, please check out my fundraising site and donate if you are able! And please pass the word along if you can. Thanks in advance!

Have you participated in any obstacle races? Tell us how you did in the comments!

Health & Fitness: Strengthening Your Shoulders

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When I go to the gym, my shoulders aren’t one area I tend to spend a lot of time working. I usually focus on doing cardio, abs and weights for my bigger muscle groups like legs, biceps triceps, forearms and back. I occasionally get in some shoulder exercises, but it wasn’t until recently that I realized how weak my shoulders really are. 

A few months ago, I got back into playing volleyball. I’d been on a long hiatus from the sport and decided to jump back in. After a few weeks, I worked out all the kinks that come from being away from a sport. I’m currently playing twice per week for an average of two to three hours per session. It’s a great way to stay in shape – I would much rather be playing a sport than on a treadmill or lifting. The only downside is the shoulder pain I started experiencing from repeatedly serving and hitting the ball. No matter how many stretches and warm-up exercises I did before playing, by the end of the night—and often times before I was done playing—my shoulder would be in pain. 

So I decided I need to focus more attention on strengthening my shoulders so that I wouldn’t continually put myself at risk for injury and have to quit playing volleyball. And when you think about it, strong shoulders are important for everyday activities like household chores and carrying groceries.

Your shoulders are one of those areas of the body you don’t really think about until injury strikes. I’m happy to say that my shoulder has been feeling MUCH better, and it’s all thanks to sticking to a solid shoulder routine. Check out the videos if you want to learn how to do any of the moves.

Weights at the gym (no more than twice per week):

• Military/shoulder press with free weights (two 10- to- 12-pound weights) 
• Lateral raise with free weights (two 5- to 8-pound weights) 
• Front raise with free weights (two 5- to 8-pound weights) 
• Cuff internal and external rotation on cable system (two 10 pound weights) 
• Shrugs with free weights (two 15- to 20-pound weights) 

Resistance band with medium tension at home (daily):

• Front raise 
• Lateral raise 
• Upright row 
• Forward roll 
• Backward roll (I do this one standing up instead.)
• Cuff external rotation 
• Cuff internal rotation 

Much more could be added to this list, but these are the ones I’ve incorporated into my routine for now. I’m sure as my shoulders get stronger, I’ll either bump up the weight or resistance slightly or try out some new exercises. 

Have you ever had to build a workout routine to help yourself recover from an injury?

Health & Fitness: What is HIIT Anyways?

I'm sure you've seen the word HIIT before and wondered what the heck it is. I reference it a lot in my Weekly Workout Log on my personal blog but haven’t taken the time to explain it. Answer: High-Intensity Interval Training. AKA a quick, super effective workout that will get your heart pumping. It’s the most effective workout you can do to help burn fat – fast!

You want to make sure to do any interval training on non-consecutive days. Your heart is also a muscle and needs rest too. Please always check with a doctor before adding a new fitness routine and if it doesn't feel right -- DON'T DO IT!

Here’s my go-to treadmill HIIT workout that I do almost every week. You can play around with speeds and intervals to keep your body guessing and to keep from getting bored.

It's that quick and easy! The first and last 5 minutes are dedicated to a good warm up and cool down so please make sure to take the time to do these. It will make a huge difference in your recovery and prevent injury. 

If you try this workout let us know -- we'd love your feedback! Have any HIIT workouts you'd like to share?

Running: For Beginners

Remember when Amanda gave her best advice on training for a race? If you missed that post, you can check it out here.

What if you’re totally new to running, or you consider yourself a beginner (like me) and not quite ready to train for a race? Recently I’ve been trying to push myself to run more in order to get myself in better shape to play volleyball this fall. I’m definitely not a running pro and I’ve never done any running competitions or races (aside from a short-lived stint with track in junior high), so I want to pass along some tips to help get you started if you’re interested in starting a running regimen.

1. Start very slowly. In fact, don’t start out running at all. Start with a walking program. Whether it’s on a treadmill or outdoors, try walking for 20 or 30 minutes a few times per week. Walking is great exercise too and it will help get you used to moving. If you go from never running to forcing yourself to go all out, you could injure yourself.
2. Once you’re comfortable walking for 20 to 30 minutes at a time several times per week, it’s time to jog. When you head out for your next walk, make it a point to jog for a few minutes of your total time. If you’re out for a 30 minute walk, walk for five minutes and jog for one. Alternate that way until you reach your goal time. It’s important to do what you’re comfortable with, and not to push yourself too hard at first (there’s plenty of time for that later). Each time you head out to walk, slowly increase the total amount of time that you spend jogging. Another approach is to start jogging right off the bat and see how far you get. When you get tired, continue walking. Next time out, make it a goal to jog a little farther than you did last time.
3. If you have a specific distance in mind that you’re working toward, try downloading an app to help you keep track of your progress. Right now I’m using MapMyRun. It uses your phone’s GPS to track your location and the distance you’ve gone. It also keeps your time and gives you good information about your pace. You can also try a C25K (couch to 5k) program. If you’re not good at figuring out the right combination of walking/jogging during those first few stages, a C25K program will lay it all out for you and get you to your goal in a matter of weeks. Once you are comfortable with jogging for an extended period of time, try picking up the pace.

A few final tips:

1. Warm-up before each walk/run and thoroughly stretch afterward.
2. If you can incorporate a weightlifting program into your exercise routine, I highly recommend it! I’ve noticed that the more leg exercises I do, the farther I’m able to run and the better I get at it.
3. If you’re sore, take the day off.

Last thing to keep in mind – it won’t be easy. Sure, there are some people who have never run before who could go outside and run three miles. If you’re like me and that’s not possible for you, it’s going to take some work. You will inevitably get frustrated at some point, but just keep going. Good luck!

Have you recently started a running program? Let us know in the comments!

Fashion: Neon--Not Just for the Runway

Neon is all the rage in fashion lately. I've noticed that clothing at the gym has also adapted to this trend. I'm not sure how long it will stick around in every day fashion, but I have a feeling it's going to be a long lived trend in athletic gear. Being able to be clearly seen when you're working out (especially outside) is also safe. I feel much better on my runs when I'm wearing bright clothing that cars can clearly see.

Some of my favorites I've found:

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Neon I've been sporting lately:

My favorite Lululemon Neon Tank 

My neon Mizuno running shoes Jay bought me :)

What do you think of the neon trend? Love it or hate it? Any other workout gear you're loving lately?