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!