A friend invited me to join her yesterday for a workout session with her trainer. I was totally excited because I’ve been needing a new routine.
Troy, the trainer, said we were going to do four different exercises repeating them three times from top to bottom.
First row 500 meters, keeping it under 2:15 minutes if possible, under 2 minutes is even better.
Then we would do 25 Kettle bell Swings with 20 lbs of weight. A Kettle bell Swing is what the guy to the far left is doing. You basically swing that sucker up over your head and then through your legs 25 times.
Then we were supposed to do 15 Burpees. This means you squat down, hop your legs out behind you, do a push up, hop your legs back into a squat then stand and raise your arms over your head.
And last, I was given this crazy ball that was a tad bit heavy and told to throw it up against the wall, like the lady in the green tank top is doing, and then as I catch it lower myself into a squat so my rear actually taps the bench. I think it’s called Ball Slams. Just 25 of those. 🙂 “Butt Slams” is a much more appropriate title for these.
Troy modeled all four exercises and said the point of this workout was to do these four exercises as fast as we could–three times through–in under thirty minutes. We needed to be at an aerobic heart rate which means not only are you sweating but you feel like your going to throw up. And honestly, I’m watching Troy model these four exercises and thinking, “How on earth am I going to get my heart rate up that high?” (I have the heart rate and metabolism of a snail’s grandma snail.)
Okay, can I just say that as I was half way through round two, I bent over and thought I was seriously going to hurl all my dinner from the night before! My whole body was shaking, and I couldn’t believe I had agreed to come with my friend!
I managed to finish in 22:23 time. And I would have been happy if I wasn’t fainting from total exhaustion!
This high intensity workout is all about building muscle strength while staying at a cardio level (to burn fat) and then getting it done as fast as you can. It’s called Cross Fit. But I’m thinking “Cross Sick” is more appropriate for me right now after seeing how sick I felt from 22:23 minutes of this workout. One of the highlights to Cross Fit is you are always working to lower your time and up your intesity. So instead of doing 45-60 minutes of cardio every day, you do some weight training/cardio a few times a week, and you’re done in 20 something minutes. And believe me, your body is DONE for the rest of the day after that little 20 something minute workout.
You have to check out Cross Fit’s website. It’s pretty thorough with video demos of every exercise. And supposedly, there is hope for me to have abs and be looking like this! (or maybe not, the image actually scared Brian a little :))
I had so much fun doing this that guess who I signed up for this Tuesday morning? 🙂 Okay, I’ll give you one clue. It’s the same guy I signed up to do the 5K for me in my Sprint Triathlon–and he doesn’t run. 🙂
Tell us about your suffering these days. We’re into July and I want to hear how and what people are doing to suffer! Has anyone heard of the website called Cross Fit? Is anyone trying it and seeing results? Any before and after pictures like mine above? 😉
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On a totally different note…we got so MANY, MANY, MANY entries for the Fatherhood contest!! I can’t wait to look through them and get our five finalists posted! But check back tomorrow because we’re going to announce the Photo Contest Theme for JULY! And we’ll also talk about tips and tricks for taking photos on the 4th of July!
xoxo
That workout sounds awful! There’s no way I would do that, LOL… I know I wouldn’t last that long, either.
I’ve been terrible at my suffering; I tend to not do whatever I’m supposed to if no one else is there to egg me on (especially stuff like exercise). I’ve been going to physical therapy for the last 6-8 weeks, though, because pregnancy screwed my back up pretty bad. They’ve been having me do strength training for my upper back and arms at all my appointments, so between that and lifting a 15 pound girl all the time, I’m getting workouts.
Of course, it all became moot because the girls at work introduced me to cappachinos.
PS: That picture you pasted your head onto is scary! I would love to have flat sexy abs… but that chick looks like a man in a sports bra!
You totally crack me up!
Go hard or go home…that’s my kind of workout.
Awesome job Me Ra!
Wow! Mark has been doing this workout for 3 months and I’ve seen a total transformation. He actually posted a hilarious video on our blog about his CrossFit and Bootcamp program:
http://lacourphoto.net/2008/06/some-fitness-friday-fun.html
Check it out for some big laughs 🙂
Miss you guys
Rachel
My “suffering” went REALLY well this last weekend. My mother broke her ankle right before a three day convention in Tucson – so I spent three days (eight hours a day) pushing her around in a wheelchair, carting around my two year old (strollers weren’t allowed in the building) and carrying my book bag, my moms bookbag, my diaperbag, cooler and huge water jug. I’ve never felt so exhausted! I came home after three days and weighed myself – and lost three pounds. 😛 I think those are the best workouts – doing something really tiring OTHER than just working out. Yard work, playing sports with your kids, home improvement projects, etc.
i’ve been doing some 4minute and 8 minutes workouts that are high intensity…and suck big time, but inspire me to push myself.
lots of pushups, side-to-side stuff, old school jumping jacks and more…”squat thrusts”…that sound very much like what you did up there…squat down jet your legs out and come back up…and sometimes, add a pushup in there for fun. tee hee hee.
i was amazed what power you can pack into 4 minutes. 🙂
today. i did about 45 minutes of tae bo amped…
oh yes, i’m feeling the burn! WHOO!!
happy workout!!!!!
and i get some of my inspiration at theabsexpert.com
hez been posting some decent info lately…
OMG that work out sounds awesome. I am so short on time as a working mom and basically have given up (and gained weight, YUK!).
Last summer I tried a bootcamp class. I loved it, we did similar workout moves. I felt like I was going to barf the first 3 times I did it but amazingly it got easier. Then I stopped going (money and time). I need to see if we have Cross Fit in San Diego. I can do 30 mins a few times a week. Just not 1-2 hours 3 times a week.
Sounds like a great new routine. Off to check out the website.
I’m cross sick from sitting my butt on airplanes and eating out every day…for every meal. I need to find the strength to do this kind of stuff in my hotel room…but seriously, how exciting is that?
I do know all about the cross fit stuff though…it’s crazy. My boyfriend’s brother in law teaches this stuff and is totally into it. He (the brother in law) is totally fit too…so keep it up and you may just look like that photo! 😉 (minus the boxy head)
At this point in my life, I would have totally hurled after about 7 minutes. I so want to be fit and can’t get myself to do it. Each night in my new home I look at this California rolling hill and say, I am going to go up there tomorrow. Well tomorrow never happens. I am such a fitness loser! I am so proud of you. Love the abs-ha, ha. Wish I had half of those.
My husband is an athletic trainer and has always been in good shape. However, for his work he had to go to a Cross Fit weekend seminar. He is a contract worker with the Marines in San Diego and this is the workout they do now. He is totally addicted to Cross Fit and says it’s the best shape he has ever been in. Keep it up and I think you’ll like the results. We haven’t had the time to have him get me on board with the Cross Fit schedule, but I should do hope to. I’m sticking with my boot camps twice a week and running. You do keep me inspired 🙂
So fun to hear all the different things going on in people’s lives. I’ve been looking at the Cross Fit site more and more, and I’m not sure…the idea of doing a headstand makes me panic inside!!! 🙂 We’ll see how this goes if it goes at all! But today I hit a low around 3:30pm, that’s the toughest part of my day to get through. I was proud of myself because I got on my bike and went for a long ride, and this made all the difference. But man, it’s so hard to push through those lows. I hear you Wendy and everyone else!
Rachel, the video of Mark is killing me!!! That is so stinking hilarious!!
If you haven’t seen the video that Rachel LaCour posted in her comment above, hit the link and watch it. You will die laughing!
More suffering – we had a MASSIVE storm last night and lost over 10 trees and our entire yard was a lake for a few hours. We lost power but it came back in the middle of the night.
So, my relaxing 3-day holiday weekend will now be chainsawing and wood-hauling for… well, weeks, probably! I tried to take pictures last night but it was raining sideways and it was so dark, my shutter wanted to be open for ages. Will have to take aftermath photos after work in the sunshine.
i surf. no cross sick for me….sorry.
I am EXHAUSTED at just the thought of that workout! YOU GO GIRL!!!!
Having been on the initial workout with you and Troy (sure, “we never run” your friend said) and running our interval butts off, my quads were still hurtin’ 4 days later!
I’ve been doing kettlebell workouts for about a month (who knew?)…with my teeny 9lb weight 🙂 But I will say that it makes a difference – adds balance, tone and stretch all from a funny looking piece of iron. It’s not my fave exercise but it feels good afterward and takes about 20 min.
Are you still able to walk? Can you pick up groceries without hurting? 😛
Uh yeah…a small group of folks at my church are doing the cross fit routines. I never know what day they’re gonna be. So it normally ends up being on a “bad Ali” day where I have just eaten a candy bar….ok…3 candy bars…needless to say, I end up puking because it is SO INTENSE…and I usually walk weird for about 3 days after…(lunging across a football field will do that)…you’re awesome for doing this. We’ll definitely see results if we both stay consistent 🙂
Me Ra! Crossfit is awesome. I’m starting my fourth month right now – been doing Crossfit about about 5 times a week since the beginning of April and the results are tremendous. I was in pretty good shape before I started, but am totally ripped now. It’s crazy. I have so much more energy throughout the day. I’m more focused and feel more productive. And of course my stamina and endurance has shot through the roof. You should keep it up. The first week or two is pretty rough, but once you work through that initial shock, your body will start loving you!
Hey Me Ra! My hubby (“what would you attempt to do” guy) has been doing cross fit for a few months and loves it (well, loves the results, I should say). I started doing it but only made it about 3 sessions! But I had a good reason for stopping (there’s a bun in the oven and I was scared of how intense it was). I’m hoping that I can cross fit my way to my best shape ever after this baby is born, though. For us busy moms, you just can’t beat how little time you need to put in while still getting maximum results. I think you should stick with it! Anyone can do anything for 20 minutes!!!!! Be strong!
[…] Airika and Gerald were all great sports about all the chaos. But the next morning he went to our Cross Fit training session with us. How’s he doing Rachel? He was a serious trooper and busted out the […]
I started Crossfit back in February. I’ve never been in great shape, and I could certainly still stand to lose a few pounds (maybe I should cut out the french fries and ice cream, eh?) but I’ve never felt healthier than I am now. I took two of my friends there back in April, both of whom are about nine years my junior. The guy who runs daily came in a solid five minutes after me but my other friend came in three minutes ahead of me. Of course, he had also just finished first in the Pennsylvania State Trooper’s physical fitness exam, so I didn’t feel terrible.
My point is, I feel healthier than I have at any point in my life. Sure, it’s a love/hate relationship, but I keep going back.
Weightt lifting workout routines having a sound workout program along with a good nutrition program may be the finest way to drop fat