Tuesday, April 1, 2008

Trying to get a friend to Crossfit!!

Hello to my small, but loyal readership. Yes - I know it's been a while since I've updated ::ducks and hides::

So - right now, I'm trying to get a friend into working out more. He's in Philly, so I can't help him in person. I've decided to put together 3 simple X-Fit workouts to get him started with. I know he has treadmills available, I'm going to find out if he has any dumbbells. I put these together assuming he doesn't. It's been a while since he's worked out.

Let me know what you think of what I wrote - and if you would've suggested anything different! I'd love feedback! I tried to take these straight from Jerry's playbook:

I want you to do these three workouts - complete them before you go to bed next Monday. Best to do them every other day. Having a stop-watch will be very useful. Bring water. Try not to rest too much during the exersices. If you need a break - try not to take more than 3-4 breathes. Try to keep the intensity high. These are short, but effective.

Before you start off any work out, you want to warm up.

20 seconds Jumping Jacks
20 seconds shuffle splits (jump with one foot in front and one behind, then switch)
20 second hops
20 second side to side (feet together, jumping side to side)
Do this 1-2 times, then stretch in a lunge or squat, and maybe do some arm circles

Workout #1:
5 push-ups
10 sit-ups
15 squats (watch your form, below 90 degrees, torso UP)*
As many rounds as you can do in 20 minutes

Workout #2:
Run 0.5 miles
21-15-9 of Lunges (each leg), push-ups, sit-ups
Run 0.5 miles
For time
(so - you do 21 lunges for each leg, 21 push-ups, 21 sit-ups, then 15 of each, then 9 of each)

Workout #3:
10 Burpees
15 lunges (each leg)
20 sit-ups
25 squats
20 sit-ups
15 jumping lunges (total - not each leg)**
10 push-ups
Once through for time.

Once you've done each work-out, email me and let me know how many rounds you got in for the first work-out (partial rounds count), and how long it took you to do the other two work outs. Make sure to push yourself. Based on that, I'll modify work-outs better suited to you.

If you have dumbbells to work with, let me know - there are tons more variety I can work in with those.

* For squats- movement comes from the hips. You do NOT want to lean far forward, if you haven't done proper squats before, let me know.

** If you don't have a soft surface to touch your knees to with the jumping lunges, do regular lunges instead - but 15 for each leg.


georgia said...

Hey Cara,

In workout #2 is it straight through the 21-15-9 or do you run between each grouping? Either way...looks like an awesome afternoon workout for those days we can't make it to CFOT in the morning.

Cara said...

It's straight through. It would be an awesome work out for us to run between each set, but this guy is a beginner and as he says, his "lungs are shot".

Yeah - the nice thing about these is that you don't need any equipment!

georgia said...

So...I almost went out to do this workout on Tuesday night as an excuse to be outside and have some fun. Thankfully (!) I thought twice and had a premonition that Wednesday morning's WOD would involve running. Glad I enjoyed my salmon and wine on the deck instead of showing off at the track! However, these are totally going to be my weekend workouts since I can't make the early morning ones. Thanks, Cara!

Jerry Hill said...

Way to program, motivate, and inspire!

Love em'!


Cara said...

Thanks Jerry! Georgia - I'm glad I can help!