Another Awesome CrossFit UWS Workout!

with Ashleigh & John

Happy Thanksgiving Eve!

I’d say this is the one day you really don’t want to skip the workout this week! If you have an abbreviated work or school day, why not add an extra ten minutes to your cardio session or take that 90-minute group exercise class.

If you can get outside and take advantage of the not-yet frigid temps, you could always try the awesome workout CrossFit UWS Head Coach Roberto Murichi pushed us through this past Saturday. This was the first time I was able to get to the Central Park class in several weeks, and it felt great to be back in action!

• Static/Active Stretch – Two rounds; four areas of focus:

1. Hamstrings: 30-second static stretch followed by 30 seconds of “butt kickers” – similar to running in place, but instead of bringing your knees up toward your chest,  you bend them enough to try and kick your heels to your glutes.
2. Quads: 30-second static stretch followed by 30 seconds of “high knees”- running in place with those knees coming up as high to the chest as possible.
3. Hip flexor: 30-second static stretch followed by 30 seconds of jumping jacks.
4. Chest: 30-second static stretch (clasp hands behind back and “pull”) followed by 30 seconds of “sun gods.” That’s simply raising your arms to shoulder level, keeping them straight and moving them around in circles.

• Warm up: 100 meter sprint. 10 rounds. This was done in “relay” style with my two other classmates. With the combined effort, it took us just under 13 minutes to get through the 10 rounds.

• Workout: Roberto broke things down into one-minute intervals where we’d bang out as many reps as possible of four different exercises. We continued with as many one-minute rounds as needed to get through the total number of designated reps as follows:

1. 100 sit ups
2. 75 squats
3. 50 push ups
4. 25 burpees

• The “catches”: At the start of each minute, (which we were alerted to by a beep on Roberto’s iPad), we had to bang out five box-jumps using the park benches as our jump-on/jump-off origin. The other catch was that you had to finish all the reps designated for each exercise before moving on to the next. So, let’s say I got through 50 sit-ups in the first minute. When I heard the one-minute beep, I banged out five box jumps, then went back to sit-ups starting at #51. I couldn’t start the squats until all the sit-ups were done. It took me 12:50 to complete all the reps of all the exercises. (Which means my workout also included a total of 70 box jumps.)

Just a friendly reminder that these workouts aren’t designed for fitness novices. However, if you’re looking to take things up a notch, Roberto’s workouts are a great way to supercharge your routine! Click here for more information on the workouts and when they’re held.

Whatever you do on this Workout Wednesday, be sure to make it count! That way you can head into the Thanksgiving holiday knowing you’ve done all you can do to have fun, be fit and feel fabulous!