After nearly a half-dozen flights and too many hours sitting in an edit suite for too many days in a row, I was beyond grateful to be able to make it to my Central Park workout this past Saturday.
As always, CrossFit UWS head coach Roberto Murichi designed a kick-butt proram for his Saturday morning warriors. Here’s how it all went down:
- Static/Active Stretching: We all addressed our trouble spots. For me, as always, that included the hip flexors and calves.
- Warm up: Involved two exercises – single-unders (jump rope) and sit-ups – for a total of three rounds.
Round one: 250 single-unders followed by 50 sit-ups
Round two: 150 single-unders followed by 30 sit-ups
Round three: 50 single-unders followed by 10 sit-ups
- Workout: Team Relay: What a great way to feel like a kid again! The goal was to get through the following four-station circuit as many times as possible in 15 minutes:
- 150 meter kettlebell walk
- Rest station
- Burpee/box jump: This involved doing a burpee immediately followed by a box jump. We used the park benches as a “launch pad.”
- Push-Ups: The park benches served as our “prop” for this station, too.
Before I spell out the specifics, here’s a two-minute glimpse of what Roberto captured on my iPhone. I’m at the burpee/box jump station at the beginning.
- How we “ran” the race: My fellow workout warriors and I each started at a different station. (Somehow I managed to start in the rest station!) Whoever started with the kettlebell walk set the pace for the burpee/box jump and push-up station. While one person walked the 150 meters, I hung out in the rest station while teammate number three teammate banged out as many reps as possible at the burpee / box jump combo station and teammate four pushed through the push-ups. When the teammate finished made it back to the starting line for the kettlebell walk, each of us moved to the next station. So, after the kettlebell walk, you always got to rest before moving on to the burpees/box jumps and push-ups.
- The final piece to this relay puzzle: We kept a tally of how many reps of the burpees/box jumps and push-ups we completed as a team. So when I moved from the rest station to the burpee/box jump, I added my reps to the number my teammate finished at. When time was up, our team had gotten through 200 burpees/box jumps and 305 push-ups. Needless to say, it was a pretty intense 15-minutes!
Now that the cooler autumn days have settled in here in New York City, these outdoor workouts are extra exhilerating! If you’re interested in getting in on the fun, click here for more information on the workouts and when they’re held.
Here’s to enjoying the heart of the fall season and all the opportunities to have fun, be fit and feel fabulous!