This Workout Wednesday marks a first for me. I’m spending it in Iowa City! While you read this post, I’m either on one of two flights or in my rental car heading to my hotel. I plan on hitting the fitness center soon after checking in so I can get the blood pumping after sitting on the plane.
So, while I can’t give this past weekend’s killer CrossFit UWS workout another go today, I wanted to share it with you in case you have the desire and opportunity to kick things up a notch in the great outdoors!
Seriously, this workout was tough and NOT one I’d recommend for any beginner. However, if you’ve got solid core strength and good form while performing the following exercises, then well, I’d love to hear what you think of what Roberto Murichi cooked up for his latest and greatest Saturday morning class in Central Park.
- Static stretching: Each of us focused on static stretching our tight areas, holding each stretch for 30 seconds. For me, that meant paying special attention to my calves and hips.
- Warm up: The concept was to complete three exercises within 90 seconds for a total of five rounds. Here’s what each round looked like:
- 20-second plank, 100m sprint, three squat thrusts
- 20-second plank, 100m sprint, six squat thrusts
- 20-second plank, 100m sprint, nine squat thrusts
- 20-second plan, 100m sprint, 12 squat thrusts
- 20-second plan, 100m spring, 15 squat thrusts
What made this warm-up deceptively “easy” was the fact that if we completed the exercises before the 90-seconds were up, we could rest before the “ding” sounded on Roberto’s iPad alerting us to the start of the next round. So, for the first round, getting through the plank, spring and three squat thrusts left me with nearly 30 seconds of rest time before round two. However, as the squat thrusts reps got higher, the rest time got shorter. Needless to say after the seven-and-a-half minute warm up, I was a little scared of moving on to the killer workout!
- Workout: For the purpose of this post, I’ll call it “30…20…drop!” It was “only” two rounds, but we were timed on how long it took us to complete them. For round one, we had to perform 30 reps of each exercise. For round two, we “only” had to get through 20. Oh, and each of the two rounds started with a 200m sprint. Now for the exercises:
- Walking lunges (30/20 total, so 15/10 for each leg)
- Bicycles (double count)
- Back extension (which some people call the “Superman”)
- Double-unders (I admit, I’m not coordinated enough to do double-unders, the jump rope always gets caught up on my feet! So for us single-under warriors, the reps broke down to 150/100 for each round)
- Burpees (UGH!)
- Box jumps (using the bend.) As a regression, we could do step ups/step downs
Well, someone in the group has to finish last and that was me. I wrapped the workout in 22:20. After I finally caught my breath, I couldn’t believe the rush I felt from the workout. Again, covered in dirt, sweat and grass with the echo of Roberto’s coaching us through lingering in my ears, I felt amazingly exhilarated!
So, I’m definitely following my own advice and mixing it up with the start of the new season. Maybe I’ll see some of you in the park one of these weekends. Click here if you’d like more information about the classes and CrossFit UWS.
If you’ve got a killer workout you’d like to share, please don’t be shy! Sharing information about new and exciting fitness routines is a great way to help everyone have fun, be fit and feel fabulous!
They say variety is the spice of life. That’s definitely true when it comes to making fitness a part of your daily routine. The trick is making sure your program doesn’t become too routine.
So on this Monday I offer another simple motivational tip to not only help you get moving, but make sure you stay in motion: be sure to mix things up! The beginning of a new season is the perfect time to look for some new activities to freshen up your workout routine.
Many health clubs change their group exercise schedule in the fall. If you’re a gym rat like me, be sure to check the latest schedule and see if there’s a new class that sparks your interest. Maybe you’ve always wanted to give Zumba a try or take out your stress on a heavy bag during a non-contact boxing class. Of course, just make sure the classes are convenient for your schedule. That way you’ll be sure to add it to your calendar for a set time each week. Before you know it, getting to that class will be as routine as brushing your teeth. If you’re more of a workout-on-your-own type, this could be the time to treat yourself to a personal training session or two and get some new exercise programs from a pro.
If you don’t like being confined by four walls and you’re wondering what to do now that your days walking along the beach are coming to an end, don’t sweat it! Mother Nature makes this a wonderful season to be outside for some great workouts. I’ve been writing about the Saturday morning CrossFit UWS class in Central Park that has added a serious punch to my exercise routine. Wherever you live, chances are there are outdoor “boot-camp”-style classes or maybe a soccer, kickball or dodgeball club that you can join. Check your local paper or just do an online search. These options offer the added benefit of being social. Join with a friend or two and turn the workout into an opportunity for a weekly or bi-weekly catch-up afterward. If you sign up solo, it’ll be hard not to make a few new friends while you’re getting your heart rate up and moving your muscles.
If you sign up for a club or make a commitment to get to a new class, why not reward yourself with a new piece of fall fitness gear. Even something as simple as having a new hoodie or pair of kicks to “show off” can motivate you to get out and get moving!
Whatever your fitness level, mixing things up is one of the best ways to kick boredom to the curb and stay on track with your goals to have fun, be fit and feel fabulous!
Happy Workout Wednesday!
For this week’s installment, I gladly share another kick-butt workout courtesy of CrossFit UWS head coach Roberto Murichi.
I survived..I mean enjoyed…this workout with seven other Saturday morning warriors in Central Park. Here’s what we did:
- Active stretching: included walking lunges, reverse walking lunges, side hops and knee-up hops.
- Warm up: 200 m run followed by the maximum number of push ups we could do before having to drop to our knees. The alternative was to hold a plank as long as possible before dropping. Three rounds total.
- Workout: Roberto put together another heart-pounding combination of exercises. This time, each of us was timed upon completion of the following three rounds:
- 100 m run
- 21 burpees
- 21 squats
- 21 push ups
- 21 box jumps (using park benches)
- 21 sit ups
For rounds two and three, we again started with the 100 meter run and moved on to the exercises in the same order. The only thing that changed was the number of reps. For round two, we dropped to 18 reps for each exercise and for our final round, we were down to 15.
Honestly, after 21 burpees, I had no idea how I’d make it through the rest of the exercises in the first round, let alone get through all three.Yet, thanks to the positive coaching from Roberto, shout-outs and high fives from the rest of the group, I somehow made it to the last sit up and heard myself shouting “Time!” I finished in 17:05.
Workout completed, I found myself covered in sweat, grass and dirt, feeling completely spent and exhilarated at the same time. Then, the heavens opened and we all welcomed the soaking rain as we sprinted out of the park to get to our next Saturday morning destinations.
It’s been great adding this outdoor workout to my weekly fitness routine. Being in the park offers a break from the ordinary, and having Roberto cheering us through the reps and rounds while keeping an eye on our form offers some great motivation. If anyone lives in the city and wants to give the workout a try, click here for more information about CrossFit UWS.
If you’re beyond the beginner level and looking to kick things up a notch, this kind of workout won’t let you down! Regardless of your fitness level, mixing up your exercise routine by venturing into the great outdoors is a wonderful way to have fun, be fit and feel fabulous!