Did you set some New Year’s resolutions in January? How are they going? Give some thought to what you want to create during the last three months this year. What can you add to or subtract from your daily or weekly routines that will enhance your health and happiness?
Today’s WOD focuses on reducing stress and increasing flexibility.
Adrenal cooling meditation (5 minutes)
Yoga (10 minutes)
Constructive rest. (20 minutes)
Notice how it feels to be IN your body.
CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way. You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.
Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy. When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three). Name them and tame them.
- Aim for the time target. Keep the power in the workout by not taking too long to complete it.
- Measure your progress over time by record your results and reflecting on your progress. Consistency should yield an increase in your overall fitness level.
- Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.
Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.
3 rounds for time (target time < 15 minutes):
- Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
- 10-20 squats (target <1 min)
- push press (5-10 kg.) (10-25-lb.), 10-15 reps
*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.
Youtube scaling example.
Substitute for run: row 500 meters.
More on the Push Press:
Correcting the Finish – including a practice drill for opening shoulders
Push Press, slow motion
Three rounds. More if you feel like it. One if you want to declare victory and move on.
Jump rope – two minutes per set.
Bridge-Plank 30-60 seconds per set.
(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse. Keep your hips tucked under.)
Hollow Rock – go back and forth several times
Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail). Don’t rock up onto your butt. You can look at some progressions here.
Finish with a couple downward dog to upward dog or cobra. If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.
“Ladder” for legs & core
* Ladder means do one rep, rest, two reps, rest, etc., until you reach muscle failure, and then go back down. If you aren’t sure, stop at 6, and then go back down the ladder. (5, rest, 4,rest, 3, etc.). Then do the next exercise.
- Alternating (L/R) back lunges
- Alternating 1-Legged dead-lifts (touch right fingers to left toe, while raising right leg behind you)
- “Swimmer” (you might know this one from Pilates)
Rest day. Unless you didn’t move yesterday. If you need to move, pick something from the last few posts that you skipped.
Nothing changes until something moves.
Today ran away from me. But I got to the gym in the middle and lifted. What’s your plan for today?
One of the coaches who has taught me a lot is Neghar Fonooni. I recommend her videos and workouts, particularly because she teaches kettlebell to a very high standard.
Here is an intermediate body weight workout for you to try today.
quickie intermediate bodyweight workout
How often should I train? How often should I rest?
Your body will tell you. However, your mind might try to convince you to stay on the couch. Listen to your body.
Overhead squats, PVC or dowel
Leg lifts on floor
- Mobility moves to prepare for the overhead squat: VIDEO
- Overhead Squat demo
- Leg lifts demo
Translated this means three rounds of descending repetitions. Set the timer. Work as quickly as you can (safely): 12 overhead squats with a PVC dowel (or broom stick),12 leg lifts, then 9 overhead squats, 9 leg lifts, then 6 squats, 6 leg lifts. Stop the timer. Write down your time.
Rest is as important as movement. Pushing ourselves without rest increases the likelihood of injury and illness.
Today consider doing something playful, easy, and pleasant. How about trying some yoga? Or giving yourself a hot soak in the tub? Taking a long walk, to enjoy the changing of the seasons?
What would feel most loving towards your body?
One life, one body.
Go outside for a walk. Maintain a brisk pace.
If you enjoy running, then go for a run. Alternate fast bursts with a recovery pace.
I’m running 10k this afternoon in The Hague Peace Run.