CrossFit Circuit – Breezed on Through

Typically these circuits wear me thin but today I was able to breeze through them and get them done in a timely manner – I think my muscular endurance is improving or maybe my mind is learning to allow my body to push itself OR it could be that I am just a badass, who knows! LOL

 

Circuit One: (4 rounds)

 
  • Manmaker: 5 reps, 30 lb
  • DB thruster: 5 reps, 30 lb
  • Jump squats: 5 reps

Circuit Two: (3 rounds)

  • Weighted burpee: 15 reps, 30 lb
  • Kettlebell swings: 15 reps, 10 kg
  • Medicine ball slams: 15 reps, 10 lb

Circuit Three: (5 rounds)

  • Hang clean: 5 reps, 70 lb
  • Push press: 5 reps, 70 lb
  • Kettlebell snatch: 5 reps, 10 kg
  • barbell overhead squat: 5 reps, 45 lb
 
 

Week 6|Day Two

Yesterday night, I was up to no good smashing pizza and drinking alcohol with peers, and so I figured today’s workout wouldn’t be as efficient because of my choices. I did however, found a way to work around the lack of sleep I had in order to do the load amount and meet my rep requirement and that was to take everything slow. While deadlifts and squats are meant to powerful, I had to really use a slower eccentric movement because going at my normal pace wasn’t going to happen with having alcohol in my body the previous night and not getting much sleep. While I don’t regret making my poor decisions the previous night, I knew I had to deal with the consequences and make the most of my workout no matter what it took because when you make decisions; good or bad, you learn to deal with whatever comes your way the best that you can – that’s what I did. I left the gym later than I normally would but I did the reps and met the load. 

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 10, 140 lb
  • Goodmorning: 3 x 10-12, 9 lb

Superset:

  • Barbell romanian deadlift: 3 x 10, 190 lb (1 set with the belt)
  • Standing calf raise: 3 x 10, 120 lb
 
  • DB lunge: 3 x 10, 50 lb

Superset:

  • Barbell curl: 3 x 10, 55 lb
  • Lying triceps extension: 3 x 10, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardio Workout: (4X)

  1. Body bar squats: 20/30/45 seconds
  2. kettlebell swings: 20/30/45 seconds, 10 kg
 

Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

Week Six|Day One

Today’s workout went well overall. I realized based on other days, I have increases in loads and decreases, but I have been trying to be consistent so I can see where my strengths and weaknesses lie. For example I can DB bench press 80 lb for 8 reps but today, I could not do it for 10 reps, so I went down 10 lb in order to hit 10 reps. I don’t mind lessening up the load if it means I hit my reps clean and full ROM. 

Workout:

  • Incline barbell bench press: 3 x 10, 75 lb
  • DB bench press: 3 x 10, 70 lb
  • Wide grip pull up: 3 x to failure
  • Bentover barbell row: 3 x 10, 75 lb
  • Seated DB shoulder press: 3 x 10, 50 lb
  • DB side lateral raise: 3 x 10, 30 lb
  • Sit ups: 3 x 20

Sprints:(3x)

  1. 30 seconds
  2. 45 seconds
  3. 1 minute
 
 

Have You Ever Jumped For a Squat?

Jump Squats

It is all in the name of pain that one can do Jump squats — LOL.  I remember when back when I was a spring chicken and more athletic than I am now (year or so ago) I was doing 30/40/50 reps of jump squats (and compared to some athletes now, that is nothing) but I will tell you WHAT: They definitely made you sore during and afterwards. I still implement them but not as often as I should – which will probably change now that I have mentioned them. I consider this exercise a more intermediate but can be advanced if you add weights (barbell, kettlebells, dumbbells, etc) to the mix; we won’t go to that extreme for the sake of this blog post (face it, bodyweight is a challenge)

 

The important thing to remember is form during this exercise and how to explode UP when you jump ( I posted a video for your use) typically this exercise is used as a plyometric exercise but in the shadows people call it “fuck this.. I can only manage 5” LOL — I like to think we can all do at least 10.. but if you are like me.. 50 reps makes us feel like a superhero so we go all the way to 50 and regret it later but have ego points! haha LET THE JUMPS BEGIN!

 

Step to jump squat:

 
  1. Feet will be shoulder width apart, head up and back will need to be straight
  2. Squat down until your upper thighs or parallel or lower to the floor – also don’t forget to inhale
  3. Press down with the balls of your feet, and jump straight UP as high as possible. You Exhale during this portion of the movement
  4. After touching the floor again, immediately squat down and repeat the movement

If you are aware of proper squat form then this won’t be too difficult, however, if you are unsure of squat form, go back to the basics and learn that FIRST!  Obviously be aware of your injuries/conditions that could prohibit you from completing this movement, so talk to your medical professional FIRST before conquering this exercise. 

 

What muscles:

  • Core 
  • quads
  • hamstrings
  • glutes
  • lower back

This is one of those exercises, where it can be done practically anywhere and doesn’t need any equipment, but be sure you have ample space and head room for when you jump, I don’t want you to endure any avoidable injuries. Enjoy!

 

Fitness WonderWoman

Shay-lon