Today marks the first official post of the Weekly Wednesday Workout Series.
Over the course of the past few months, I’ve noticed my workout-related posts getting quite a bit of hits, which has been a great thing because I absolutely love blogging about fitness. I appreciate the feedback that many of you have given me through your comments on Facebook, retweets on Twitter, and through your direct comments on the blog. There is nothing more useful to a blogger than audience feedback! You guys are the reason that I am continuing to write…
Since soccer ended three years ago, I’ve been a regular worker-outer, doing some sort of fitness activity at least 4 days a week. I know what it’s like to get stuck in the rut of boring routines, runs that never seems to end, or the worst of all, repeated workouts that still seems to leave you with pesky cellulite and an unwanted stomach.
I’ve created the Weekly Wednesday Workout Series as a way to help combat these very frustrations and as a way to provide you all with something consistent that you can rely on each week – because let’s just be honest, up to this point my blog has been a “smorgasbord” of random posts. (A Smorgasbord is actually a Swedish word that means “a meal served buffet-style with multiple cold dishes of various foods on a table” – pretty cool huh?!).
The first official workout in this series is called “Wood You Do it?”
For those of you avid Crossfitters, you’ll know that “Wood” is actually a WOD and you might find this workout incredibly similar (with some slight modifications of course!) This workout took 30 minutes to complete (this will vary depending upon how fast you run and how long you take your breaks – I ran at an average speed of 8.5). Each round goes by super quick because the reps are few and go by fast, and each exercise is something completely new. As I expected, the most challenging part for me was probably the Burpee Box-Jumps. By round 3, I was doing 7 reps of them, and then stopping and taking a break before finishing the last 3. They are tough and by the end of the third round, your muscles really start to feel fatigued. It’s definitely worth giving this workout a try!
What I’ve found through my own experiences working out is that muscle activation is key – by this, I just mean making sure you’re not only using your muscles, but that you actually feel your muscles being used. There is a difference here.
Think about being on an elliptical machine at a very low resistance, walking slowly on the treadmill, or doing a bicep curl that you could complete 50 more reps of. While you’re technically using your muscles, you might not actually feel them being used. The movement almost feels natural. This is NOT what we are aiming for. Being able to feel your muscles being used will be obvious: your quads may start to burn, your arms may start to shake, and your heart rate will increase. (Remember, the heart is a muscle too!)
99% of my workouts will make you feel like you’re using your muscles. They may be challenging and they may leave you sore, but they WILL be fun and they WILL leave you feeling great. My workouts aim to incorporate cardio as a form of muscular strength and endurance – so if you’re getting your cardio through doing burpees, you’re also getting a total body muscle workout (your shoulders, squads, butt, etc.), OR if you’re getting your cardio through jumprope, you’re also working your calves, biceps and forearms. We all know that muscle burns fat, so it’s a win-win situation.
Making sure that you feel your muscles when your working out doesn’t necessarily mean you have to use weights, you just need to add a little bit of something that will require greater exertion, like turning up the resistance on the elliptical, increasing the treadmill incline, or incorporating sprints into your bike workout, etc.
Hope that you enjoy this workout & look forward to next week! Would love to hear feedback from any takers….
Not gonna lie, this workout is insane! I joined a cross fit gym recently and love the challenge. Combined with Swim Masters twice a week, a plyometrics class and a couple triathlon practices, my body is screamin for mercy.
Adam
That’s awesome you joined a CF gym – I hope you are enjoying it. There aren’t that many in my area but I’d definitely like to get in and try one. I’m jealous that you get in such a wide variety of workouts – it’s the best thing from your body. I’m sure the swim classes are a good mix up for your muscles – just a completely different range of motion! We should try and coordinate a half-marathon or a mini-triath with John and some others
There is a sprint Tri in Chicago on August 25th we should do! http://www.chicagotriathlon.com/
I am Totally Down… I honestly have not swam since I was about 5 years old though – but something I am so open to. Do you recommend a good training source for beginners?
I’ve been doing CrossFit inspired workouts from Greatist.com because going to an actual CrossFit gym TERRIFIES me. My husband used to do these WOD’s in his basement and swears by them.
It’s so nice to hear feedback from another girl who is doing them, because I think most girls just get turned off because they think they workouts will make them hug.
I am COMPLETELY with you in regards to feeling TERRIFIED to go to a CrossFit Gym. Despite having been doing them for the past few months, I am worried I will look lost or amateur. Plus, they are really expensive! Where do you do your workouts at now?
Another good source to use for workouts if you’re making them up on your own is WodShop.Org. It generates a ton of workouts to do.
thanks for the resource! amazing.
i work out at the gym at my office a lot, actually. it’s usually empty, so i can do my crazy burpees uninterrupted
Hahaha that’s funny! Burpees are like, the one move that I feel like a complete lunatic doing. It’s one of those exercises where you know people are thinking like, “Whoa – that girl’s intense.” I bet it’s nice to have the privacy though; probably helps you stay focused too.
By the way, loving the blog. I am thinking I have to try the sweet potato cheesecake… mmm!
ah, thank you! trying to figure out ways to spice it up, so if you have any feedback, things that would make you more likely to read it, etc. lemme know!
I suppose cross fit gyms can be intimidating but it really depends. Most the of the WODs I do have a few ladies in each group and they perform right along side the guys. There are prescribed weights for the heavy stuff for the ladies too. It is expensive though, but the coaching on the lifting is huge and I love seeing my name on the board alongside the rest of the cross fitters. I started going on the free days and fell in love, so it cant hurt to try!
Tomorrow’s work out is insane:
WOD – 5 rounds for time of:
12 deadlift (225/155)
14 KB swing (70/55)
16 pull up
18 box jump (24/18)
Adam –
So funny. I have this Android App called WODBOX Pro – it syncs feeds from gyms across the country, and the first workout that popped up on my feed this morning was the workout you posted, from the one and only source “Crossfit Cleveland”. I will do this tomorrow! Let me know your thoughts
My thoughts are I dead lifted too much weight and now Im walking around funny. Took my 28 minutes to get through 5 rounds and I did the 55lb kb swings and used a band to assist on the pull ups. Hands down one of the toughest I’ve ever done.
In regards to your swimming comment that I just now looked back over, I think I can suggest a few steps for getting back into it. Swimming is a sport that you see progress very quickly but its important not to try to do too much at once or you’ll just get discouraged and frustrated. The first time I swam (during finals of my first semester in law school back in 2010) I made it one length and had to stop. The next time I did 3 or 4 lengths without stopping and built from there. Then I signed up for a beginners lessons of sorts, meant to teach long distance swimming. We did so many drills which was different than what I was doing on my own (basically just swimming for 30-45 continuously). I learned a lot from my first coach, including that your technique is more important than in running or biking.
Then in the summer I found some open water swims. You go with a group of people because you can’t see anything and the first time is a huge thrill/rush so it can be dangerous. Open water there are no turn arounds and swimming straight is important so it takes a little practice as well. Over the course of the next winter I didn’t swim as much as I should have but took to the open water in the summer. This fall I signed up for Swim Masters (should have done this sooner: http://www.usms.org/), which is a group swim multiple times throughout the week at pools accross the country. Many of the members participate in swim meets, but I just hope to practice and hone my skills. There are a ton of drills and sets over the 90 minutes swim. Its amazing how much better you get when you go a few times per week. Start slow and the progress comes fast… it feels great!
Here are a few of my recent workouts (sorry in advance for the lingo!):
700 warm up: 300 swim, 200 kick, 100 bk pull and 100 catchup drill. 5 X 100 swim @ 2:10,8 x 25 bk @ :40, 3 x 200 pull @ 4:15, 8 X 25 kick @:40, 5 x 100 swim @ 2:10, 8 x 25 1-2 breath sprints, 3 X 200 pull, 8 x 25 kick, 100 cool down (3800 yards)
800 warm up: 300 swim, 200 pull, 300 kick. 2 sets, 1st swimming 4X250 @4:50, 3X150 @2:55, 2X50 @ 1:10 and 2nd set pull. 100 bk EZ and 2X50 ez (4100 yards)
800 warm up: 300 swim, 200 pull, 100 kick, 100 skull. 12X75 swim, 16X25 kick, 4X100 pull, 12X50 swim, 16X25 kick. 100 swim cool down (3600 yards)
Holy shmokes… you killed it. I am doing KB swings with a 15-20lb weight depending on the day and how many reps are involved, and they are still tough. The gym I go to doesn’t have the pull-up assist bands, so I suppose I could buy some straps – but in the meanwhile, I’ve been using the machine that lowers the resistance I guess.
I appreciate the advice on swimming. I’m actually very pleased to hear that it is a sport you can see quick progress in. I think this is especially important when you’re starting from ground zero – otherwise, I know my personality and I might get too defeated. I can probably do one lap across the pool, if that, so it’s nice to hear from someone whose started at the same exact place, and who has accomplished so much since then.
We have a Master’s Swim Team at our Y – so when I am ready, I think it will be the perfect plunge. There is a Tri-Group, but I am too intimidated to go, especially with the little experience that I have.
As far as the workouts go, Yes – I am a little confused by the Lingo, but apology accepted! As a beginner, say I “try-out” my first workout this week – I can probably manage to swim one lap across the pool at a time (so sad!). Should I just take it from there? Maybe do 30 of these?
Lastly – how far in advance did you start training before you did your first tri? Had you been swimming for a year or two prior before signing up?
Thanks! Paying for it now, but I’ll be back at it tomorrow.
I started swimming in the winter before my first summer tri. I was more than prepared! Swim on your own for a few times so that you are able to make it a bunch times there and back without stopping (maybe a couple weeks) and then I’d approach someone at the pool about lessons. Technique is important so you don’t want to develop any bad habits on your own! My first instructor was youtube… so I started by watching videos of Olympic swimmers. Here is one of the best: http://www.youtube.com/watch?v=T5FlDy3YmDQ&feature=player_embedded