I'm totally reposting from the Punk Rope newsletter!
Today's CrossFit workout is the following: 25 Squats, 25 Push-ups, 25 Pull-ups, 25 Sit-ups, 50 Squats, 50 Push-ups, 50 Pull-ups, 50 Sit-ups, 75 Squats, 75 Push-ups, 75 Pull-ups, 75 Sit-ups. Ready, set, go!
Now I have great respect for CrossFit and I'm all for folks getting in better shape, but seriously people. To me, the above workout spells injury with a capital I, even for the super fit. Your Punk Rope alternative, which is borrowed from our 1960s class is below. If nothing else, it's a lot sexier.
Drill: The StripperSong: The Stripper by David Rose from Tease: The Beat of Burlesque (1:53)
How to do it: The drill alternates basic squats, plie squats, and squat pulses (with hip shakes). Wear something that makes you feel GOOD about yourself.
:00-:10 Basic squat
:10-:41 Alternate basic squats with plie squats (feet turned out, hips externally rotated)
:42-:56 Pulse in a basic squat and toss your hips side to side as you desire
:57-1:15 Alternate basic and plie squats as above
1:16-1:32 Pulse in a plie squat and hippy shake as above
1:33-end Alternate squats as above.
To increase the intensity: add external resistance, such as a dumbbell, body bar, or barbell, or have one of your CrossFit friends jump on your back.
Tuesday, March 2, 2010
Tuesday, February 23, 2010
Keepin it moving
Working on getting the winter weight off! I stopped running, )outdoors got yucky and crazy for me and I can't focus on a treadmill to save my life).... Then I fell into the not doing as much cardio as I should've been.
But just as I'm pushing my gals to get out there and ready for the back on the water in April, I'm pushing myself too.
Got in a decent 30 minutes on the Elliptical last night and an easy weight workout, I was still a bit sore from my weekend.
Tonight will be rowing machine! Back to weights tomorrow!
Come on spring!!
But just as I'm pushing my gals to get out there and ready for the back on the water in April, I'm pushing myself too.
Got in a decent 30 minutes on the Elliptical last night and an easy weight workout, I was still a bit sore from my weekend.
Tonight will be rowing machine! Back to weights tomorrow!
Come on spring!!
Monday, February 22, 2010
Shout out to Yoga!
Ok, so... JED513, convinced me to join her for yoga classes which are awesome. JED513 went away for a couple weeks so I did the sessions on my own. Phylinda my instructor, focused big time on my "problem areas", and wow! My hips are moving better and I'm noticing better flexibility and better control of my hips!
Rock on!! :)
Rock on!! :)
Weekend Warrior
My foundation aka core, had a beating this weekend! I went snowboarding on Saturday with Sadielicious. We started out on the magic carpet hill together, that's my speed. This was my 3rd time out on a snowboard. Then I went in to get a snack as I was bordering Hangry... and i had a private lesson scheduled for 1 pm.. So snack time it was for me.
Sadielicious went up to the big girl hill. I met my instructor Kent. Nice guy, a little older, I guess since I'm not chippie any more I get the little older instructor... We went up the lift for the beginner slop. I fell off the lift... but remembered to duck! We made it halfway down the hill, with me falling every 2 feet or so... I'm sitting in the snow and Kent asks me if I'm left handed.. Well, I do everything except write left handed. He asked if I minded if he made an adjustment to my bindings. pulled out my right boot, he set me for riding duck. I stood up and went half way down the hill, then because I've gone faster and farther than ever, I got a little anxious and bailed... but wow what a difference.. so I learned that I ride goofy.. kind of fitting eh?
Back to the top fall off the lift yet again. This time I made it 2 inches farther off the lift before I fell... worked on falling leaf, and turns. Did tons better riding goofy! Just need to work on getting my toes and heels to work independent of each other!
Sunday, alarm goes off at 7:30.. ugh.. up and at em! Headed to Wawa, for coffee and protein plate (I've no food in my house at the moment). Headed to Singular Strength for aerials with JED513. Goal is to get at least 3 moves on rope. I have a love/hate relationship with rope. I love it for the condition aspects of it, and those who are really good at ropes look great.
I hate rope, because I struggle with it. My knees and their weird hyper-extensiveness, coupled with my weird hip issues from the knees equals, knees are not fans of holding my weight...
But that's part of the challenge and fun of putting together a rope routine, right!?
After that I conditioned and I added on to my conditioning, the catchers hang, JED513 pull-up... I may have to add a weighted back pack to JED513! But I did get a round of applause! HA! My new show, lifting people/things from catchers?
But between the two days of using my core for most things, I'm a wee bit sore today! All good though.
Sadielicious went up to the big girl hill. I met my instructor Kent. Nice guy, a little older, I guess since I'm not chippie any more I get the little older instructor... We went up the lift for the beginner slop. I fell off the lift... but remembered to duck! We made it halfway down the hill, with me falling every 2 feet or so... I'm sitting in the snow and Kent asks me if I'm left handed.. Well, I do everything except write left handed. He asked if I minded if he made an adjustment to my bindings. pulled out my right boot, he set me for riding duck. I stood up and went half way down the hill, then because I've gone faster and farther than ever, I got a little anxious and bailed... but wow what a difference.. so I learned that I ride goofy.. kind of fitting eh?
Back to the top fall off the lift yet again. This time I made it 2 inches farther off the lift before I fell... worked on falling leaf, and turns. Did tons better riding goofy! Just need to work on getting my toes and heels to work independent of each other!
Sunday, alarm goes off at 7:30.. ugh.. up and at em! Headed to Wawa, for coffee and protein plate (I've no food in my house at the moment). Headed to Singular Strength for aerials with JED513. Goal is to get at least 3 moves on rope. I have a love/hate relationship with rope. I love it for the condition aspects of it, and those who are really good at ropes look great.
I hate rope, because I struggle with it. My knees and their weird hyper-extensiveness, coupled with my weird hip issues from the knees equals, knees are not fans of holding my weight...
But that's part of the challenge and fun of putting together a rope routine, right!?
After that I conditioned and I added on to my conditioning, the catchers hang, JED513 pull-up... I may have to add a weighted back pack to JED513! But I did get a round of applause! HA! My new show, lifting people/things from catchers?
But between the two days of using my core for most things, I'm a wee bit sore today! All good though.
Thursday, February 18, 2010
Focus on Foundation
This week I've been focusing on building up/back my foundation.
Between life and work, it had been 4 weeks away from Aerials. Ouch. My feet took forever to build up "toughness" and now they are all ripped up again. Not to mention I felt like an absolute beginner again! It amazes me how hard we work to make progress and how fast it diminshes. But it should come back fairly quickly.
I'm working on a rope routine. Why? Because rope is incredibly hard for me and my whacked out knees. Bring on the challenge!
So, after aerials on sunday (and did I mention I feel boarderline of cold?). Monday I hit the gym. Felt great but it was a hard 30 mins of cardio for me. Need to focus! I think I just get board but - also felt tired on Monday.
Tuesday, wowzers, I am away of my core! Between aerials and the core workout I did on Monday. Good thing it was Yoga day! Getting noticibly more flexible! Yay! And closer to an awesome handstand.
Wednesday, still working on my foundation so I hit my bike trainer while watching highlights from the Olympics. Still trying to master the trainer!
Today. Hitting the gym again. Working to keep on target for spring and boats back on the water and a kickass rope routine!
Between life and work, it had been 4 weeks away from Aerials. Ouch. My feet took forever to build up "toughness" and now they are all ripped up again. Not to mention I felt like an absolute beginner again! It amazes me how hard we work to make progress and how fast it diminshes. But it should come back fairly quickly.
I'm working on a rope routine. Why? Because rope is incredibly hard for me and my whacked out knees. Bring on the challenge!
So, after aerials on sunday (and did I mention I feel boarderline of cold?). Monday I hit the gym. Felt great but it was a hard 30 mins of cardio for me. Need to focus! I think I just get board but - also felt tired on Monday.
Tuesday, wowzers, I am away of my core! Between aerials and the core workout I did on Monday. Good thing it was Yoga day! Getting noticibly more flexible! Yay! And closer to an awesome handstand.
Wednesday, still working on my foundation so I hit my bike trainer while watching highlights from the Olympics. Still trying to master the trainer!
Today. Hitting the gym again. Working to keep on target for spring and boats back on the water and a kickass rope routine!
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