This post is a continuation of the topic entitled:    “Intro to Crossfit”

Many people have been emailing me asking for the next workout…    I’ll detail a week’s worth here and there will be more to come as I experience and uncover the massive rewards of this new trend of workouts.

After your shoulders get worked from “Fran”,  this workout of the day is a good one to follow.

Day 2

Annie:

50-40-30-20 and10 rep rounds for time of:
Double-unders
Sit-ups

Here’s the translation:

      After warming up your heart, muscles, and joints, grab a jump rope and start jumping a little for a further warm up.  When you feel ready for mentally and physically for battle,  you do 50 consecutive double-unders back to back.  If you catch a foot, just immediately start from the number you left off at.  If you can’t do back to back double unders yet,  it’s ok to just single jump once or twice between double-unders, or just attempt the double unders and count them.   After reaching 50, you immediately start your sit-ups as shown in this “Annie” Video. These sit-ups are very different from the body building type ab workouts.  The goal is to get up and quickly repeat. You can drive arms forward for some momentum but be careful not to jerk around recklessly.  A good mental image here is to imagine yourself getting out of bed. The better you can do these functional sit-ups now, the easier it will be to get up out of bed tomorrow. 

After the sit-ups, it’s back to the double unders immediately for a count of 40.  Any breaks are just to catch your wind like you were on a soccer field backing off the ball for a moment. There are no big trips to the water fountain or to socialize.  It helps to bring a water bottle with you for this type of continuous workout.

The rounds of the rope and sit-ups go back and forth as detailed above.  No break except to catch wind. Remember, this is a timed event that can be recorded and compared to as you get more and more fit.

Safety considerations:  The sit-ups need to be fast but not jerking of the low back. Don’t pull on your neck with your hands.  Be mindful of your heart during double-unders in the beginning.

Day 2b

Although I’m enjoying the coaching of doing the exact crossfit workouts as specified, I did a homemade modification of annie today because I didn’t have a rope and didn’t want to do pull ups again. I have to share it with you because it brought amazing rewards.  It’s for anyone who either doesn’t have a rope, or is looking for a more strenuous version of “Annie”

“Annie-modified by Dr. Neal”

25 Burpees

50 sit-ups

20 Burpees

40 sit-ups

15 Burpees

30 sit-ups

10 Burpees

20 sit-ups

5  Burpees

10 sit-ups

Day 3

Now that your shoulders have had a day of rest, this next crossfit workout is pretty intense and very rewarding…

no fun name.  just a good “workout of the day”:

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

 For the squats, you can have your knees faced mostly forward. and you hands wherever you want.  (I like mine up on an imaginary straight bar on my shoulders)  Use a mirror in front of you and try to squat until you see a little bit of your lower but in the mirror.  (knees make it to the right angle.)

Here a “muscle-up” video for you. Or check out these: Muscle up 2    Muscle up 3

The muscle up is obviously not a beginner move but attempting them requires so much energy that you can count the attempts as muscle-ups for now.   I’ve been using my feet on the pull-up apparatus to “Climb” up my muscle ups.  Or you can use the pull up machine that removes some of your weight.

**Again, there are no real breaks or sets.  It’s all one set with quick rests only to catch your wind. bring a bottle of water to keep next to you if needed.

Day 4

“Filthy Fifties”     (for time)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The video link shows the moves.  Notice the small breaks for catching wind in the videos.  

For those of you who don’t have all this equipment in your gym or at home,  here’s another option for day 4