CrossFit Workout - Friday 3/22/13

Friday Fun Day

5 rounds of the following, 50 minute time cap

burpee broad jump - 75 feet
60 second max effort row sprint - for max meters
60 second L-hang, or hang tuck
double unders, max reps in 3 minutes
60 second iron chair/wall sit

Warmup:  500 meter row

DIY-Make Up Brush Holder

This project is as simple as it gets. It's one of those things you see all over Pinterest and think "Oh, that's so cute! I should do that to de-clutter my make up bag!" but you never get around to it. 

Buy a vase or jar...fill it with rocks, pebbles, coffee beans, sea shells, etc. 

Now stick your make up brushes, paint brushes, pencils, pens, scissors, art supplies, etc in it! 

The possibilities are endless with it too. You can use any kind of jar or vase that works with what you're putting in it and then use any kind of filler you want. Heck, you could get a large vase, fill it with dried pinto beans and stick your kitchen utensils in it! How cute would that be? Or maybe even colorful dried heirloom corn?

How about filling it with beads and sticking craft scissors in it! Or even for a child's play room, fill it with marbles and stick their markers in it! So many choices!

What combo would you do? What area of your house would it help to organize?

P.S. I may not get around to posting anything tomorrow as my husband and I will be celebrating our 1 year anniversary on a weekend trip!! So excited!!

Till next time,

Catherine

CrossFit Workout - Thursday 3/21/13

CrossFit Games Open WOD 13.3

12 Minute AMRAP
150 Wallball (20#-10ft/14#9ft)
90 Double-unders
30 Muscle-ups


Scaled version, complete all 150 wallball reps so you have an Rx'd "Karen" benchmark time.

Warmup: 1500 meter row, 50 pushups & 50 squats, partition any way
Cool down: double unders, max reps in 3 minutes

RESULTS:

Pinterest Failure-Elmer's Glue As a Blackhead Remover

Ok so I'm sure most of you have seen this graphic online either on Reddit or Pinterest or somewhere else.

(source)

Well it looks like it's tried and true...it MUST work!

Not.

I was so excited when I saw that picture because I figured, here they tested it and showed picture by picture. I thought it had to be worth a try. What do I have to lose...a few minutes with glue on my nose and potentially some blackheads? Can't hurt.

Let me tell you...it doesn't work. Let me rephrase that...it didn't work for me! I'll spare you any awkward and up close nose shots but my nose didn't look different at all when I was done. I can understand the concept behind it but it definitely didn't do a thing for me.

So, Mr. Reddit Character...moral of the store is still the same, but not everything is as it appears!

What's your best blackhead removing secret? Is it an expensive product or homemade remedy?

Till next time,
Catherine

**Long Course Meters**

A:
500 warm up (200 Swim/50 Kick)
5x200 Pull @ 3:00 (descend 1-5)
4x50 kick @ 1:15
6x150 Pull @ 2:30 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ :60
8x100 Swim @ 1:40 (descend 1-4, 5-8)
4x50 swim @ :60 (start in middle of pool & work on flip turns)
200 cool down
*4000 Total*

B:
500 warm up (200 Swim/50 Kick)
4x200 Pull @ 4:00 (descend 1-4)
4x50 kick @ 1:40
4x150 Pull @ 3:00 (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill @ 1:20
6x100 Swim @ 2:00 (descend 1-3, 4-6)
4x50 swim @ 1:20 (start in middle of pool & work on flip turns)
200 cool down
*3300 Total*

C:
500 warm up (200 Swim/50 Kick)
3x200 Pull w/:20 rest (descend 1-3)
4x50 kick w/:20 rest
4x150 Pull w/:20 rest (50 easy/50 medium/50 FAST!)
4x50 Catch-up drill w/:15 rest
200 cool down
*2300 Total*

CrossFit Workout - Wednesday 3/20/13

Deadlift 3-3-3-3-3

Find your 3 rep max deadlift.  Start with a light bar, approximately 30-35% of your expected max.  Increase weight each set until you reach your max.  Rest 1-3 minutes between sets.

If you are validating your Open 13.3 WOD Thursday of this week, take this as a rest day.

RESULTS:

DIY CrossFit Workout: Round Two

I got a lot of great feedback from the first CrossFit workout blog post (posted in January- check it out!) so I figured I�d post this workout as well to give you same variety! Like I said, I only attended 2 CrossFit classes that were bootcamp-style (not geared towards heavy-lifting) and I absolutely loved them! I set up these workouts on my own� for FREE with equipment found at my gym (or found at home if you have a few weights)- and you should too!! This is an awesome total-body workout that will target all of your problem areas. You'll work up a sweat, trust me!

Ready to tackle at At-Home Workout!

The concept of this workout is to perform workouts A through G, completing 3 SETS of �1 & 2�, then RUNNING 3 LAPS to complete each workout. (When I do this workout at home, my "3 Laps" consist of burpees, jumping jacks, high knees, and butt kicks. Anything to get your heart going!)

 For example with Group A: after doing 50 mountain climbers, 15 dead lifts, 50 mountain climbers, 15 dead lifts, 50 mountain climbers, 15 dead lifts, then 3 laps� you have completed Group �A�! Get it? The goal of the workout is to complete it as fast as you can. Try recording your times and work on cutting a few seconds off each time!

CrossFit Workout

WARM UP

Get your heart rate going! Run a few laps, do a few series of burpees, jumping jacks, high knees, butt kicks, squat jumps... whatever your little heart desires. Just get WARM.

GROUP A

1.      50 Mountain Climbers

2.     15 Dead Lifts

 I do my mountain climbers right next to a barbell so that the transition time is quick. Each time you drive a knee in towards your stomach, it counts for "1". Right, Left would be "2". Do 50! For Dead Lifts: Depending on your level, add weight the the bar. Lifting the bar alone is enough for me! Keep a slight bend in your knees and target your glutes. If you're doing this at home, use a kettlebell or free weights- same idea!

GROUP B

1.       50 Bicycle Crunches

2.       15 KB Goblet Squats

 ...You better know what a bicycle crunch is. :) "KB" is for kettlebell: hold the bell part with the handle sticking out away from your body- squat normally like you are going to sit in a chair! Increase the weight of the kettlebell as possible. We used 25lbs at CrossFit- start where you can.

GROUP C

1.       10 & 10 Side Planks/Hip Lifts

 2.      15 Pull-Ups

 Do 10 side-planks on each side (lowering your hip to the ground and back up in line with your body), then 15 Pull-Ups or as many as you can! I use a weighted assist of 100 lbs. because I clearly cannot do them on my own. Make it work and make adjustments for yourself! ... Not to mention you repeat this circuit 3 times...

GROUP D

1.       10 TRX Knee Tucks

2.       10 & 10 DB Arm Row

 If you don't have TRX bands (I don't!) you can modify this by using a yoga ball, as pictured in the January post of CrossFit workout #1.  With your feet on the ball and your hands in push-up position, drive your knees into your chest. Arm rows are best done with a slight bend in the knee. With one hand rowing a dumbbell up and back, put your other hand on your knee to stabilize yourself

.

GROUP E

1.       20 Sit-Ups

2.       10 & 10 Arm DB Pass/ Shoulder Pass

 Standard sit-ups for this circuit! All the way up, all the way down. Don't forget to breathe! The Dumbbell pass goes like this: Holding it in your right hand, press it up to the ceiling, then bring it back down to shoulder level and pass the dumbbell to your left hand, pressing it again towards the ceiling on your left side. Complete 10 on each side for 20 total, once again using a weight you can tolerate.

GROUP F

1.       15 Bosu Supermans

2.       20 KB Swings

The supermans can be done on a Bosu ball (the "cut-in-half" yoga balls) or simply on the floor. Kettlebell swings are done by squatting with the kettlebell between your legs, and swinging it up to shoulder level as you stand up. You'll feel this puppy in your back!

GROUP G

1.       20 Band Skiers

2.       10 Hand-Release Push-Ups

Use a band secured around anything stable... a bar of the weight rack, a railing, etc. As you squat, pull the band down and back past your butt, as if you were cross country skiing.Hand-release push-ups are done by doing a standard push-up but instead of pressing back up, stop at the bottom, release your hands off the ground, then place them back in push-up position to press up and complete the push up.

Finally�. You are done. 

I hope you try your best to complete it- you will be so proud of yourself! Enjoy it and sweat it out.

<3 Morgan