Tag Archives: WOD

My Lucky Day – 300′s Designed Just for Me….

6 Oct

It was strange, because I had learned about “300’s” through Darryl at The Fitness Explorer. They are basically workouts that somehow get to 300 reps (sigh…). Coincidentally, I walked into the studio and Sonjia was planning on doing a 300 workout today. My chest and back are fairly tired from Cindy, so we quickly devised a lower-body heavy workout.

This was hard for me,  in terms of intensity and endurance (those leg exercises always ramp things up for me). This challenging but doable 300 circuit took me 30 minutes to complete.

Workout – Kris’ 300’s *wink*

Do 5 sets of 10 reps each (for lunges, that’s 10 per side) – that works out to 50 reps per exercise and 300 total reps for the workout.

  1. Squats holding the kettle bell “goblet” style  (25 lb kettle bell)
  2. Sit ups with pull over and chest press (10 lb plate)
  3. Curtsey lunges with shoulder press (8 lb medicine ball) (View Demo)
  4. Back extensions on swiss ball
  5. Kettle bell swings (20 lb kettle bell)
  6. Lunges with chop (8 lb medicine ball)

We also threw in some tabata jump rope (I’m not very good, so I don’t sprint well LOL), bird dog with oblique crunch & 5 lb weight, oblique crunches on the ball, and shoulder roll outs on the ball.

Give the 300’s a try and let me know what you think!

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Meet Cindy – A Fun CrossFit Workout

4 Oct

As you know, Sonjia has introduced me to new exercises & workouts that challenge me in various ways. She was recently certified in CrossFit, which is a really fun approach and is built on balancing 10 areas of overall fitness.

  • Cardiorespriratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance

Some of the workouts are a bit more intense than I am ready for, so I am fond of being able to modify. I modified the pull ups, others may want to modify the pushups. But this is a great one to benchmark your own abilities.

Cindy CrossFit Workout

  • 5 Pull Ups (I used the band for help because I can only do 3 – 5 on my own)
  • 10 Push Ups
  • 15 Body Weight Squats

Repeat for 20 minutes and count how many sets you do.

My Benchmark

One of the great things about this is we can repeat periodically to see how we improve. I feel like I’m getting stronger, but actually tracking this on a piece of paper proves it.

  • August 27 – 13 rounds
  • October 4 – 18 rounds

Can I hear a Woo Hoo?!?!?!

Give it a try and let me know what you think!

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21 – 18 – 15 – 12 and so on…

30 Sep

After working with my trainer for a while, I’m still amazed that she can create interesting, challenging, and fun workouts. I haven’t been sore in a while – I’m getting stronger in so many ways – but I must admit, this one got me.

This is a full body workout using functional & compound exercises. And between the moves and the reps, there is plenty of intensity to get the heart rate up. In the past I’ve declined starting at 21 reps – but I accepted the challenge, paced myself accordingly, and gave it my best. (PS I have reasons for my pacing – ever heard of syncope? That’s a topic for another post.)

I was slow – it took me 50 minutes – but I completed every repetition for every set for every exercise – so in my book – that’s great!

Workout

Seven Sets – Using the 21 – 18 – 15 – 12 – 9 – 6 – 3 Repetition Pattern
(For example, Set #1 has 21 reps of each exercise & Set #2 has 18 reps of each exercise)

  • Kettlebell swings (I used a 15 lb KB)
  • Walking lunges
  • Assisted pull ups (with the band)
  • Plank with oblique twist
  • Wall ball (I used a 6 pound ball) (see Demo)
  • Burpees with push up and step up (if you want this to be harder, you can do a box jump – if you want this to be easier, you can skip the step)

There are several cool things about these moves – they work multiple muscle groups that get your whole body, they engage the core (sans crunches), and they get your heartrate up. Another great thing about this workout is that it’s scalable – each move can be made easier or harder based on one’s strength and fitness.

Give it a try – let me know what you think!

20 Minute Cardio Quickie (So To Speak)

14 Sep

I’m not a cardio fan. I’m a wimp both mentally and physically and have a ridiculously short attention span. I like weights, gadgets and toys though. To me, they are much more interesting and less tedious. I love this type of workout because it tricks me into working harder than I normally would. Plus it requires very little counting.

In 20 minutes, I was dripping sweat – so in my book, that totally counts.

Warm Up (3 sets, 10 reps each)

  1. Push ups
  2. Old school sit ups
  3. No weight squats

Workout (3 sets, 1 min each, no rest between exercises, 1 min rest between sets – and don’t be fooled my friends, a minute is a long time)

  1. Kettlebell swings
  2. Lunges with medicine ball/chop
  3. Plank (sigh….)
  4. Single leg squats (on my back porch step) with shoulder press (switch sides after 30 seconds)
  5. Speed skaters (with medicine ball)

Final Interval – Tabata (20 seconds SPRINT, 10 seconds rest, repeat for 4 minutes total)

  1. Mountain climbers on ground

If you’ve got 20 minutes to work out, what is your favorite?

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