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    RUNNER4LIFE08   132,130
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Wednesday Workout - Crossfit

Wednesday, June 26, 2013

I decided I needed to shake up my workouts and try something new. It is always good to do that from time to time and with all the running I have been doing, now was that time. The last few weeks I have been getting to the weight room more which I love. I used to hate weights but then saw all the benefits and LOVE feeling strong!

In trying to shake things up I went to Crossfit. Crossfit is an intense workout that includes both cardio and strength. They have some insane workouts but it will get you fit! I have never been to a crossfit gym but I do have a friend that has and her body has transformed so much from these workouts. The nice thing is that their website gives free workout plans daily so I started following some of these workouts (somewhat modified) and here is what I did today:

Four Rounds of the below workout -

Run 400 meters
24 reps of back squats (185 pounds)
24 reps of jerk (135 pounds)

I went to the gym early hoping to get on one of the squat rack machines. No dice.... other members must have had the same plan and both were in use. Well I didn't want to waste time so I went and grabbed a free weight bar. I was hoping to get close to the 185 for squats (probably would have done 135) but without the rack I had to go lower in weight. So I decided to do the 55 pound bar and see how that felt after the first round through the workout.

(This ended up being a good weight... whew! emoticon )

I started my first set by running 400 meters on the track. I ran this sprinting to get the heart rate up. Then I went to my bar, got it on my back, and started the 24 squats. Hmmmm.... I am thinking to myself, this is not so bad. Got the bar off and then started the 24 reps of jerk. If you don't know what a jerk is, here is a video example. I did straight jerks and not split jerks like in the video. Straight jerks are just jumping up and not splitting your legs.

Whoa... was all I can say about the jerks. I got through all 24 reps but I would NOT have been able to do more weight than 55 pounds. Maybe once I get stronger I will but not yet.

I was already dripping with sweat and breathing really heavy. Took a small break and then I was at it again with my second set. Run 400 meters, do 24 reps of 55 pound back squats, and 24 reps of 55 pound jerks. Although my second set of jerks I had to do 12 reps, rest for a few seconds and then finish my other 12 reps. Those jerks were killing me! I had to rest for the jerks again for my third and fourth time.

I repeated this 4 times through and when I was finally done, I was drenched in sweat. For my cool down I decided to jump on a stationary bike and do 15 minutes. Then I was beat and ready to stretch and shower.

All in all it was a fantastic workout! I can't wait to do more Crossfit workouts. Have you ever tried Crossfit? If you have, what are your thoughts?

Member Comments About This Blog Post:
ORCHIDLADY56 6/28/2013 5:38PM

    Watch the site, as sometimes the weights posted are for male rather than female. It never hurts to play it safe and scale the weight down if you need to.l
Way to go!

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ELECTRICITY3699 6/27/2013 2:11PM

    LOVE IT! I absolutely love Crossfit! It is intense and you can do most of them at home. Downside - sometimes I push so hard that I am too sore to workout the next day :( If you must go lighter to get form down, do it. Some of the jerks, clean & jerk, turkish getups, etc. really need proper form so you don't get injured.

Keep at it girl!

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JESSICAWALKS 6/27/2013 8:45AM

    Wow! That sounds intense! Great job changing it up. emoticon

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FORBANDE 6/26/2013 10:48PM

    What a great workout! I've not done a CrossFit workout but have read many blogs about those that have. I watched the CrossFit games on TV once and WOW!!

I love the way you change up your workouts!!! You are amazing!

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TKOVACH1 6/26/2013 6:03PM

    Wow! You are awesome! I've never tried crossfit, but I do now love bootcamp. I will live it all vicariously thru you :)
emoticon emoticon emoticon

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OSTERA15 6/26/2013 3:41PM

    Way to go! Those jerks look killer!

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FITFOODIE806 6/26/2013 3:08PM

    Sounds awesome! I am too much of a Y girl to join Crossfit, but I know I'd love it if I had endless $ and endless hours to workout!

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WORTHEYMOM 6/26/2013 1:51PM

    I am soooo wanting to go to a crossfit to try their workouts! I get the giggles when I watch the videos on FB and youtube. I always loved lifting weights in school bc I was the only girl that could. I contacted our local box (20 miles away but that's the closet I got) to see what the cost is. So excited - sounds you had a great workout - I can't wait!

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VALYNN26 6/26/2013 1:49PM

    Wow! Way to go! emoticon

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