With all the traveling I do, I don’t always have a great place to workout. The hotel I’m staying at now has a pretty weak exercise room, although at least they have dumbbells up to 50 lbs. I am tailoring my workouts of the day to work with what I’ve got. Luckily, with some forethought and creativity, I can get my Crossfit on!
Today’s WOD was:
4 rounds
400m run
10x dumbbell swings (50#)
10x man-makers (10#)
MMMM Grape CellMass
I initially was going to do this WOD with increasing reps for each round, but I realized after the first round that it just wasn’t going to happen. So I wisely modified my plan and kept the same number of reps for each round. The man-makers really challenged me tonight. Beyond the first round, I couldn’t do all ten reps without a couple of pauses. It took me about 30 minutes total and I headed back to my room for some BSN grape flavored CellMass for my post workout supplement.
Posted by Chris | Posted in Cardio, Crossfit | Posted on 24-01-2012-05-2008
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I had a long travel day today so I didn’t have a lot of time. I chose a Met Con (Metabolic Conditioning) Workout of the Day (WOD) for my Crossfit workout.
For time 30x Push-ups Run 300m 30x Squats Run 200m 30x Burpees Run 100m 30x Sit-ups Run 50m 30x Jumping jacks
It took me a few seconds to figure to double check the conversion from tenths of a mile to meters (160 meters = approximately 1/10 of a mile). This was the first time I did this WOD, but it fit well with my hotel facilities at hand and my time restraint ( I had to be done quickly to be ready to video chat with the family).
My time for today's WOD was 16:36
I did well on everything but the 30 Burpees. There’s no doubt that I spent the most time on Burpees during the workout. Overall, though I was pretty happy, I had a total time of 16:36, including the few seconds of math that I had to do.
Posted by Chris | Posted in Crossfit | Posted on 21-01-2012-05-2008
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For today’s Crossfit Workout of the Day (WOD) I decided to modify a kettle bell workout that I had seen on a WOD site and replace the weight with my homemade Bulgarian Bag. I made the bag out of a truck inner tube that I bought at Tractor Supply and 46 pounds of gravel that I picked up from Home Depot. Total cost was about $28 with tax.
My Homemade Bulgarian Sandbag that I made for Crossfit workouts. 46 Pounds.
I cut the valve stem off. Rolled up one end, zip tied it about eight inches up the rolled handle and then wrapped it with duct tape. I filled the remaining tube, until I had about eight inches left on the other end. Then I rolled up the open end and zip tied it, which I then duct taped wrapped.
I took a kettlebell WOD and instead of the kettlebells, I used the Bulgarian Bag. It was a cool, but clear morning and it felt great to be outside in the sun.
18 rounds (1-2-3-2-3-4-3-4-5-5-5-6-5-6-7-6-7-8) Power Clean Overhead Squats
I followed it up with one solitary rope climb up my 15 foot rope in the backyard.
I’ll know in the morning whether or not I need to make a smaller Bulgarian Bag. 46 pounds was pretty heavy and I was really feeling the burn by the end of the workout.
Posted by Chris | Posted in Crossfit | Posted on 19-01-2012-05-2008
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Thursdays are usually a travel day for me, so I don’t have the luxury of working out in the evening.
I went to WOD Shop and found a bodyweight WOD that wouldn’t take too much time.
So I set my timer for 20 minutes got going:
Anderson Max rounds in 20 minutes 5x Burpees 10x Push-ups 15x Sit-ups 20x Squats
It was a good quick workout and was perfect for my limited time this morning. I had to mix up the push-ups with different hand positions (staggered, regular, military) because I was really feeling it by the third round.
After 20 minutes, I finished 5 rounds. Since this was just my second week of trying to get back in shape and first week of Crossfit , I was okay with that. I look forward to trying to improve my time.
5 rounds in 20 minutes of the Crossfit Anderson WOD
I picked the Japandroids “Heart Sweats” for my music and just put it on repeat.
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A panel of experts discusses current controversies surrounding the most popular supplements being offered today and makes recommendations about those that are best to take and those to avoid.
Posted by | Posted in Cardio | Posted on 26-12-2011-05-2008
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www.TheAventurous 500.com – On Day 59 of 500 Ryan visits D3 Energy Labs and Interviews The University of Colorado Triathlon Team on behalf of his sponsor, Max Muscle Boulder. Today is sponsored by Max Muscle Sports Nutrition, based in Boulder, Colorado. At Max Muscle Sports Nutrition you can find supplements, education, passion and motivation to help you be the best that you be. The staff brings a level of high expertise to the table to help challenge you and provide you with the support and knowledge needed to meet your goals. After consulting with the Max Muscle Sports Nutrition you will be fully equipped to go out and live up to the Boulder standard of an active lifestyle! They can be found online at www.MaxMuscleBoulder.com
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Posted by | Posted in Strength Training | Posted on 26-12-2011-05-2008
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Lauren Brooks from www.OnTheEdgeFitness.com, teaches you step by step the Front Squat with a kettlebell. Squats will strengthen and tone your legs, butt, thighs, and core muscles. This clip is taken from the Kettlebell DVD “The Ultimate Body Sculpt and Conditioning with Kettlebells.”
Posted by | Posted in Cardio | Posted on 25-12-2011-05-2008
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