Blog Archives
The Workout That Set My Mind Straight!
Saturday morning workout warriors!
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!
Kicking off the New Season with a Kick-Butt Workout
Still standing after the first Autumn of 2012 Central Park workout!
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:
- Push-ups
- Squats
- Sit-ups
- 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!
Mix-It-Up Monday
The leaves will soon change color, and it’s also the perfect time of year to make some changes to your fitness routine.
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!
Another Killer Outdoor Workout Wednesday
With CrossFit UWS Co-Owners Roberto & Ashleigh
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:
Round one
- 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!
The Last Hoorah!
Here’s to a sun-and-fun-filled Labor Day weekend!
TGIF!
For lots of people, including me, it’s getaway day for the last long holiday weekend of the summer of 2012.
Like many other summer weekends, we can look forward to kicking back at the beach or pool, maybe packing a picnic for the park or heading to a backyard barbecue. Whatever’s on your agenda this weekend, be sure to make make the most of every minute and enjoy the downtime!
Wherever you’re headed, I thought I’d offer some timely reminders on how to fit some fitness into the holiday weekend and make some smart food choices.
Click on these links for:
- Some beach workout ideas
- Other exercises you can get done outdoors
- A barbecue game plan
- Alternatives to high-calorie cocktails
Here’s to a Happy Labor Day weekend filled with plenty of reasons to have fun, be fit and feel fabulous! See you in September!
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:
- 400 m run
- 40 squats
- 30 sit ups
- 20 push ups
- 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!
lauralovesfitness 