Time crunched workout

Time crunched workout

Thrusters x 7reps
Bent over rows x 7
dumbbell swingsx 7
double snatches x 7

Complete as many rounds as you can in 12 mins

When your in a rush for a good workout these full body movements are perfect for burning calories and packing on muscle.

Back to the ole school!

Back to Body building

Last week I thought I would change up my focus for a little while and get to breaking my workouts into body parts again like I use to do. Plus my job finally slacked off for a little bit as well so I had more energy to be able to pull it off. It felt good to get back to what I was use to because this is the way I started training years ago. Over time you find different ways to train and of course you switch things up so you won't get bored but at times you need to just get back to the basics. This is a peek at how my workouts went:

Monday Chest/back day

Flat bench press 4 sets of 10...my last set I did a burn out set and actually did 225lbs. for 21 reps!!
I super set that with Cable rows 4 sets of 10..still pretty heavy on the weight

Incline bench press on the smith machine /super set with hammer strength rows single arm
4 sets of 10

Tricep push downs/ with rear flys

tricep push downs with a rope

Once again I forgot just how fun this type of training can be when you have extra time on your hands that is:) Well have at it and keep it fun

My trip with "Cindy"

My trip with "Cindy"

Here's another crossfit workout for you especically if your pressed for time. This one is based totally on body weight movements which makes it perfect for training anywhere and you don't have to waste time with set up and things like that.

Cindy: 5 pull-ups

10 push-ups

15 squats

This is as many rounds as possible in 10 mins!!!! I did dips on the pull up bar instead of doing push up to make it harder on myself....believe that or not:) I did 16 rounds!!!!!!! I'm aiming for 20 rounds or more the next time around. Give cindy a try and come back to tell me how many rounds you got. Go get'em!!!!

Nate!!

NATE!!!

Yes yes another crossfit workout. This one I couldn't wait to do because as of late Muscle-ups are my favorite movement on the planet:):) Here's how it goes:

2 muscle-ups
4 handstand push-ups
8 Kettelbell swings(45lbs)

of course that's all one round and you have to complete as many rounds as you can in 20 mins. I ended up getting 10 rounds in. It was my 1st time doing it but I think I could get atleast 13 or 14 rounds in next time. Have it and have fun

Get shapely calves now!!

Shake a Leg!

MACHINE CALF PRESS

Set Up: Place your feet about shoulder-width apart low on the foot plate so that your heels are hanging off (A).

Action: Keeping your legs straight, but not locked, lower the foot plate towards you by stretching your calves. Then press the foot plate away from you with your toes. Hold for a second (B), lower and repeat.

Tip: Avoid bending your knees.

Of course you want the kind of calves that POP out from the bottom of your dress when your out on the town. try this move at the end of your leg workouts to really pump the blood into your calves

Angie

ANGIE!!!!!!!!!

My lastest run in with a new crossfit workout. This one consist of :

100 pull-ups
100 push-ups
100 sit-ups
100 squats for time

I finished in 25mins!!!!! that's sounds like a good time to the average person but I know in my heart I could've finished in much better time. Atleast 20 mins. I was tired from a long long day at work and I was hurting from doing Fran like the day before but I knew that going into it and I won't make excuses for my performance. I just look forward to hitting it next time. Until then....Have at it


Bless

Do your Home work

Do your home work!!

Just like anything else in life to get "good" at working out or performing certain lifts and movements you have to pratice them. Notice I say practice and not workout doing them. For example if you want to get better at handstands. Try doing them in the morning...only a few, not until your tired. Then try doing them around lunch time or so and then again at night. Also this is something that I do when I take my monthly off week. I don't weight train at all during this week so my body and mind can recharge from the pounding that I give it all month but what I do is I pick one movement or lift and I practice it for about 15-20 mins. Before you know it you will be good at things you never thought you would be able to do. Have at it and have fun:)

Bless