Workout Wednesday: Outdoor Edition

All Smiles After a Killer Workout!

Saturday in the park…

No, this isn’t a tribute to that old Chicago classic. Instead, it’s a post sharing one of the more intense workouts I’ve had in recent memory courtesy of CrossFit UWS head coach Roberto Murichi. I cannot in good conscience recommend this workout for anyone just starting a fitness routine. However, for all you seasoned fitness enthusiasts looking to kick things up a notch, I guarantee this will do the trick!

I was one of the nine brave souls who met in Central Park at 9 am for Roberto’s workout of the day. Here’s how it broke down:

  • Active stretching: included walking lunges, reverse walking lunges and bear crawls and monkey jumps. The bear crawls got some second looks from tourists out and about in the park as we literally crawled from one end of our grassy spot to the other with our glutes high in the air
  • Warm up: 30 seconds of squats; 30 seconds of push ups; 30 seconds of rest. Six rounds total.  (Yes, this was just the warm up.) Here’s what some of that looked like. I’m the one in the gray top. (Ironically, Roberto chose “Misery” by Maroon 5 to play from his iPad for this part of the program):

  • Workout: Nothing short of killer! Our mission was to complete the following in six minutes or less:
  1. 400 m run
  2. 40 squats
  3. 30 sit ups
  4. 20 push ups
  5. 10 burpees

Afterward, we got a three-minute rest period. We then did the workout two more times for a total of three rounds.

Done!

I’m happy to report I got it all done in about 5:20 in the first round, but I won’t lie, I didn’t get through all of it for the remaining two. For the second round, I made it to through everything but the burpees. On the last round, I only made it through the sit ups.

Along with Roberto’s positive coaching, we nine Saturday morning warriors kept each other motivated with high-fives, and a mixture of grunts and laughter when we heard the 10-second warning beeps or “dings” signaling new rounds for new exercises. At the end of the hour, I felt totally spent and exhilarated at the same time. A few of us went out for a healthy breakfast afterward. (I enjoyed an amazing egg white, avocado and Swiss cheese wrap along with a lot of water and a huge iced coffee.)

If anyone lives in the city and wants to give the workout a try, they happen every Saturday at 9am and also on Thursdays at 6:30 pm. Click  here for more info. I hope maybe I’ll see a few of you other in the park sometime! Trust me, mixing up some exercise in the great outdoors is an awesome way to kick off a Saturday -or any day of the week! – and the perfect way to have fun, be fit and feel fabulous!

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About LauraLovesFitness

After spending more than 10 years in the communications industry, this lifetime fitness lover and newly certified fitness professional wants to share my passion for health and well-being with others.

Posted on August 29, 2012, in Fitness, Health and tagged , , , , , , , , , . Bookmark the permalink. 7 Comments.

  1. Laura,

    Whoa. Impressive.

    Next time I’m in the city maybe I’ll give it a go- but will need to up my training regimen to get ready for that workout.

    Sending good thoughts your way this Wednesday.

    Tom

    • Good morning, Tom!
      Yes, I agree, this kind of workout isn’t for the faint of heart! In all seriousness, it’s important to have good core strength and stability to do these exercises – poor form on things like a push up can put too much stress on the lower back and lead to injury. (Not to mention the havoc you can wreak doing burpees incorrectly!) Stay tuned for more posts as I take more of these Saturday morning classes. Have a wonderful day!

  2. Sounds like a great time Laura! Next time I’m in your neighborhood I’ll have to give this a try with you. I look forward to the next edition!

  3. SO GLAD YOU LOVED CROSSFIT! I HAVE BEEN LOOKING AT THAT PROGRAM FOR OVER FOUR YEARS AND NOW THAT LONG ISLAND IS LITERALLY SATURATED WITH THEM I FINALLY DID IT FOR A MONTH THE BEGINNING OF THE SUMMER! ABSOLUTELY LOVED IT! GREAT “WOD” YOU HAVE LISTED THERE! XO

    • Hey Amy,
      Great to hear from you! I have to say I like the CrossFit workout as a break from the ordinary, but I like it as an addition to my other cardio/weight training. I’m also still not sold that these workouts are okay for the true fitness novice, but that’s just me. Hope all is well and that you have a great weekend ahead of you! Miss ya!

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