I’ve created a workout calendar for October! If you’re up for the challenge, try out the “Awesome Arms & Abs October” challenge! This is NO DAYS OFF! You get out what you put in!
*Please note: If you cannot do a full push-up, modified pushups are acceptable with knees on the ground. Also if doing planks on your forearms is too challenging, you can plank in push-up position. Remember to keep your butt down to work those abs! Also, pay attention to how many SETS of each workout you will be doing. They gradually go up through the month!
This is my first workout calendar! Please let me know how you liked this workout and how challenging it was!
Don’t forget to share this workout with your friends and family!
As of today, I have been doing CrossFit for 6 months since my ONRAMP. I have been enjoying every bit of it so far! I have increased my weights, finishing WODs faster, and my physique has changed a lot. I’m more toned, but I still have at least 10-15 more pounds to drop.
Last year (before surgery) I had a body fat percentage of 30-31%. Today I am at 24-25%! I have also lost 4″ in measurements over the last 6 months. I am so happy with my progress and I can’t wait to see where I am next year!
I thought about doing Paleo, juicing or a meal replacement to get my weightloss going again. I haven’t decided what I want to do just yet but it definitely will be healthy. I cannot wait to get to the 150s! I’m 5 pounds away! I can do this!
Last week I finished my 2 weeks of CrossFit On-Ramp classes. These classes are designed to teach newbie Crossfitters (like me) about Olympic lifting, form, and gives you a scaled down version of what a regular CrossFit class is like. I learned a few things after these classes.
1. I LOVE weight lifting! Being able to lift a barbell over my head is a rush. I love strength training and the feeling of completing my reps is so awesome! I am even developing muscle definition on my body after only 2 weeks! Crazy.
2. CrossFit is HARD. This is no picnic ladies and gents. CrossFit pushes your body to its limits and it never gets easier. Whether you want to increase the weights you lift, do your reps faster, or increase your reps, your workouts will always be tough. ALWAYS.
3. I’m scared to take regular classes. I only got a small taste of what regular classes are like and to be completely honest, I’m terrified! I mean, doing an 18 minute AMRAP (As Many Rounds As Possible) is scary! Lifting weights over 100lbs and doing exercises I know I couldn’t even do one rep of…. I can barely do ONE pullup! I mean seriously, my upper body strength is abysmal.
I am going to my first CrossFit class tomorrow and I’m so scared. I don’t want to let myself down and I want to be able to keep up with others. But this leads me to the fourth lesson I am still in the process of learning:
4. You are only in competition with yourself! Yes there is most likely someone in your class who is stronger, faster, and overall more athletic than you. Yes you might end up being the last person to finish. But you have to remember that you are only in competition with yourself. You can’t compare yourself to others because their level of physical fitness is different than yours. Just think that finishing your WOD (Workout of the Day) dead last is still miles ahead of people who are still sitting on the couch!
I am an extremely competitive person and I am hard on myself all the time. So finishing a workout last or struggling to keep up is something that is really hard on my ego. BUT I know that with each workout I am only getting better, stronger, and faster. That’s the internal battle I am struggling with right now.
I only have 14 classes left on my Groupon for CrossFit and that will determine whether or not I signup for a membership.
Any CrossFitters out there have advice for a newbie like me? Thanks!
On Saturday I went on a bike ride with my boyfriend. We were out there for almost 4 hours and went 35 miles!!
Sunday I met up with some friends and we did a group boot camp workout!
Today… OMG my whole entire body is sore!! Quads, hamstring, triceps, back, shoulders, everything! I feel great knowing that I can workout that hard, but OMG does it hurt to move.
I’m taking a break today because frankly, I NEED it. And my 5k is in 6 days! Ahhhhh! I don’t know if I’m ready for it, but I will give it my all. Hopefully my body doesn’t feel like its been beaten by 1000 bats by then.
So I have mentioned before that my boyfriend shared some information he learned in one of his Pre-Physical Therapy classes on how to get stronger. Do 3 sets of 5 reps at 90% of your max weight. Here are my results after 8 weeks:
Bench Press: 80 lbs.
Leg Press: 320 lbs.
Bench Press: 105 lbs.
Leg Press: 360 lbs.
I went up 25 lbs. in bench and 40 lbs. in leg press! RAWR! I definitely got stronger and I am living proof that this method works! My goal is to have two 45 plates on each side when I bench, which would be 135 lbs. So I have 30lbs more to go.
Ladies, I know you’re thinking “I don’t want to get bulky, so I’m going to stick with these 5 lb. weights and do a bajillion reps…” NO. NO NO NO. You will NOT get bulky at all. You will get toned, have more defined muscles, get stronger and look like this:
I would LOVE to look like this! So get out there, pick up those weights and lift, lift, LIFT!
As I was doing my Tabata Method sprints on Monday afternoon, there was a lady walking her huge dog. So to avoid her I changed direction and in doing so I pulled my groin muscle. Owwie! What is a groin pull you may ask?
What is a groin pull?
A groin pull is an injury to the muscles of the inner thigh. The groin muscles, called the “adductor muscle” group, consists of six muscles that span the distance from the inner pelvis to the inner part of the femur (thigh bone). These muscles pull the legs together, and also help with other movements of the hip joint. The adductor muscles are important to many types of athletes including sprinters, swimmers, soccer players, and football players.
It’s funny you don’t realize how often you use your groin muscle until it is sore/in pain! Moving my leg inward is painful and doing certain things hurts, like crossing my legs for example. I’m going to continue to ice it as often as I can and I hope be back to normal soon. It wasn’t too severe of a strain and I do feel a little better. I’m going to try to do my sprints again today and if I feel any discomfort or pain then I’ll stop and rest it again.
So the bf was taught in his class that to build strength you should do 3 sets of 5 reps at 90% of your max weight. And if you do this for 12 weeks you will definitely see improvement. You should probably increase your weights every 2 weeks or when you feel that the weight you are at is getting too easy. This won’t get you HUGE and muscular, but will definitely get you stronger.
Right now my max and 90% weights are:
Max Leg Press: 335 lbs. 90% = 320 lbs.
Max Bench Press: 90 lbs. 90% = 80 lbs.
This was tough, and it gets really tiring, but I feel good today! Because of all the workouts I’ve been doing the past 2 weeks, I’ve been sore almost every day! Gotta push through though!
So my boyfriend was telling me of a great way for me to increase my V02 max, thus increasing my stamina when I workout. This is High-Intensity Interval Training (HIIT) called… The Tabata Method.
Here is the Tabata Method:
3 minute warmup
20 second sprints / 10 second walk (Repeat 8x)
I know your thinking, “Hey! That’s only 4 minutes!” Well it is only 4 minutes. 4 minutes of HELL. You don’t understand how LONG 20 seconds really is and how SHORT 10 seconds is. And you are sprinting at 100% capacity for 20 seconds with barely any rest in between. I have done the Tabata Method on Monday as well as yesterday and my body is SORE. My shoulders, lats, abs, quads, hammies, calves, Soleus muscle, and the arches of my feet… ALL sore. This is no joke.
I’m not doing this method so I can lose weight (though this method can decrease belly fat), this just so I gain muscle strength and increase my stamina for future workouts. I am going to do this for 5 weeks then try to run for distance to see how much my stamina has increased.
Has anyone else tried this method? How do you like it? Did you see results?