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Cross Fit For Mortals

Cross-fit for mortals:

Many actors, entertainers, and the fitness elite extol the virtues of a workout trend known as Cross fit.  Cross fit is a form of exercise that incorporates high intensity interval training, Olympic-style weight lifting, calisthenics, and, apparently, a lot of grunting.  At first glance, the workouts can be quite intimidating; however, with a gradual familiarization with some of the very traditional movements, the techniques can be incorporated into a fun and challenging workout for normal people, too!

I have taken the liberty of putting together some popular introductory routines that can be tried at home, on a playground, or in most standard gyms.  As always, do NOT attempt any of these workouts without express clearance from your medical provider (I don’t count!!!)

Have fun!

 

Workout #1

Standard warm up (see previous blog entry)

3 sets as fast as possible, with excellent form, of the following:

15 no-weight squats (“air squats”)

15 sit ups (or crunches)

10 pushups (knees down or traditional)

10 pull ups (machine assisted or traditional)

 

Workout #2

Standard warm up (see previous blog entry)

Set a timer for 10 minutes.  In that time, do as many circuits as possible of the following:

10 kettle bell or dumbbell swings (see internet for photos and description)

10 box jumps

10 tricep dips (on bench or traditional dip station)

 

Workout #3

Standard warm up (see previous blog entry)

3 sets as fast as possible, with excellent form, of the following:

12 Barbell front squats (see internet for photos and description)

10 pull ups (traditional or assisted)

8 Barbell push presses (use the same weight as for the front squats, so keep it light!)

 

Bonus:

Do all three workouts with a one minute rest between workouts. Try not to barf (I almost hurled when I did all three workouts this afternoon)!!