Category Archives for Crossfit

Hey Girls, Lift Weights!

Yesterday’s workout of the day was an awesome heavy lifting, crossfit style session in my home garage gym.

It was hot and sweaty, even in the shade of my garage, and I loved every second of it!

My Workout of the Day went a little something like this:

  • Warm Up with a 10-15 minute jog and some mobility/stretching exercises.
  • Functional Compounded 5 part Movement Weight Lifting Sequence:  Dead lift, Dead Row, Clean, Press, Front Squat. x10 reps
  • Then sprint 100 meters.
  • Repeat the lift & run x 3 sets.
  • Cool Down with some push ups, sit ups, and stretching.

All you need for this workout at home is your own two feet and either a heavy weight bar or two heavy dumbbells. I used a 45lb Olympic bar with 2x10lb plates for a total of 65lbs. It doesn’t sound like much, until you start that second set!  So yes, you do the Dead lift, Dead Row, Clean, Press, and Front Squat all in a row; that counts as one rep. Ten of those, then run, and then repeat. Its brutal, but its a total body workout that will keep your heart rate up. Pace yourself but try not to rest for too long!

I love lifting weights! Ladies, do yourself a favor and start lifting. And no, those little 5 pound dumbbells don’t count! Lift heavy! No, you won’t get bulky. Yes, you will accelerate your weight loss and tone your skin and totally reshape your body! Plus you’ll reap the added benefits of increased bone strength, endurance, and metabolism!  

Nutrition is always the most important aspect of having a healthy body, but in my opinion, weight lifting and consistent exercise comes in a very close second place!

I’m still in shock sometimes when I see current pictures of myself. I’ve lost more than 100 pounds over the past few years, but I still see progress and changes every day with every workout! Who the heck is this skinny girl with quads!? 

Do you lift weights? Have you noticed a change in your body composition since lifting that you never achieved before with just diet and cardio? What are the challenges you see keeping you from lifting weights?

If I can get it done in my garage in the middle of my busy schedule, you can too! Remember: You never regret a workout!

How Not to Suck as a Crossfit Newbie

So you want to do Crossfit, awesome. You saw the Games on ESPN or found a great Groupon online or hear your friends ranting and raving about their new obsession.  I was a newbie once, totally intimidated and scared and wishing someone had given me a heads up of what to expect. So I can’t in good conscious let you get yourself into my favorite sport without a little bit of advice…

1. Be in decent shape before you go

If you are so out of shape that the idea of going for a jog around the block sounds impossible, you aren’t ready for crossfit. Seriously, for the amount of money, time and dedication required to call yourself a person who does crossfit, you better be prepared to make the investment. If you’ve lifted weights before, have a decent gym routine already in place, or play a sport, you’ll be fine.  Not to say that a completely out of shape person doesn’t stand a chance, but you will have to have a very strong mental character and the self determination to push through the hard stuff, because crossfit will kick your ass. Crossfit workouts are designed to be competitive and it can be discouraging to come in last all the time. I mean, come on, with a tagline like “forging elite fitness” it’s clearly not a walk in the park.

2. Go to a legitimate box with good reviews

There are crossfit gyms, called “boxes”, popping up everywhere. Do your research. Read the reviews. Look at pictures. Don’t just compare prices or go to the closest location. The value is in the people running the show, not the stuff in the room. Give bonus points to a box that offers an “on ramp” or beginners course. You’ll know what you like and don’t like, and if something doesn’t seem right or makes you uncomfortable, run the other way. Not every box is created equal.  You can find your legitimate local affiliates through the Crossfit main website here – I really enjoyed Crossfit BNI in here Brandon, on the corner of Causeway and Faulkenburg.

Want to do crossfit at home like me? Go to a box first and learn the basics. Then continue to do your homework, watch the how-to videos and invest in some decent equipment. I use an app on my iPhone that gives me the Crossfit Main Site Work Outs of the Day and then I use those as a starting point to make a WOD that will work for me.

3. Have Realistic expectations

Let’s be honest here. You’re not going to look like this, probably ever:

Yes, Crossfit will help you get in shape, lose some weight, build muscle and improve your physical endurance, but it will not chisel you into a world class athlete. Well, maybe it will, in a few years. Don’t expect to be able to do everything all the time and don’t expect to be the strongest, fastest, or most competitive person in the room.

4. Wear comfy clothes

Don’t be an idiot and try and get cute. You’re there to work, not flirt. Girls – you need a good sports bra, shorts that stay on and cover your ass, and shirt you’re not going to be uncomfortably tugging at while you work out. Crossfit puts you upside down, on the ground, and twisted inside out – the last thing you want to be is self-conscious.

And please, don’t think its ok to show up as a newbie in crossfit tank tops you found on the internet, brightly colored tube socks and bootylicious spandex shorts, especially if you’re not in shape or confident enough to pull it off. Those girls look silly, well, unless you’re her – then it’s hot.

When it comes to shoes a general cross training shoe will be fine.  Running shoes, shapeup shoes, and anything with a high heel is a bad idea. If you get serious about crossfit, there are great shoes designed specifically for the sport, but they are pricey.

5. Don’t try and be the best (and know your limits)

Know that you are going to a place full of amazing athletes – people who have probably been doing crossfit for years, many of whom may be police officers, military, firefighters or professional athletes. Of course they are fast and strong and talented. And it’s ok if you aren’t that yet.  Don’t push yourself beyond what you are capable of. Take comfort in knowing that all of these people were once newbies too. It takes time to be that good.

6.  Listen to the coaches (and make sure the coaches listen to you)

If a coach corrects your form or gives you instruction, listen. Don’t think that you know better.  Good coaches will try their hardest to give you feedback, keep an eye on you, and help you improve, but please realize that crossfit is done in a group setting.  You have to look out for yourself and speak up if you need help. Tell the coaches about any injuries, weaknesses or medical conditions BEFORE your first workout.  And if you ask for help and you don’t get it, you need to find a new box.

7. Don’t quit or say I can’t

You would think this goes without saying, but don’t quit in the middle of a workout. Always finish, even if it’s slowed or modified. A lot of crossfit WODs are team or partner events and, take it from personal experience, it sucks to be quit on.  You also never want to say “I can’t do that.” Well of course you can’t if you never try.

8.  Take nutrition information with a grain of salt

This is where the crossfit world and I tend to dislike each other.  Know that the people who are your coaches are certified crossfit trainers but they are not (in most cases) certified nutritionists.  Crossfit culture usually implies that you will be following a “Paleo” diet; if you haven’t heard of it, think Atkins with leaner protein, no dairy, and lots of veggies. Clearly, as a person who believes in a vegan diet as optimal for health, I’m not a fan of all that animal protein or eliminating legumes and whole grains from a diet and calling it healthy. Sure, the Paleo diet might make for nice looking muscles, but in 20 years you’ll care more about your arteries than your abs.

9. Know  that there will be times you’ll have to do some things you will hate

Not every day at the gym is fun. Some things suck. You’ll find favorite exercises you wish you could do every day and others you wish were never invented. It’s the variety that challenges your body to become a better athlete. Embrace the process of learning new skills and try not to let one bad workout keep you from going back!

10.   And finally, don’t become a douche about it

The last thing all of your non-athletic friends want to hear about is how awesome you are becoming at the clean and jerk. This took me a while to realize, but posting everything you did at crossfit every single day on Facebook does not result in very many likes.  Unsolicited bragging makes you seem like “one of those crossfit douche bags” and seriously, there are plenty of those out there already.

So if you aren’t totally intimidated yet and you still want to go punish your body with some crossfit, go hunt the internets, find a box near you, and give it a try. I love the saying “you never regret a workout” and I promise you, you will never regret trying crossfit. It’s ok if it’s not for you, no judgment here, but if you love it, you’ll wish you had started sooner! 

Crossfit Work Out of the Day

Today’s workout went a little something like this:

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Maybe one day iPhone will recognize crossfit as a correctly spelled word! I did this workout outside and in my garage and it took a little under an hour to complete in the heat. Word the wise: wear bug repellent if you plan on working out outside in Florida at dusk before a thunderstorm rolls through.

In other news, I am very excited to be seeing weight loss progress again! I don’t know if it’s the motivation of this blog, things I’m learning in class, or just my body adjusting and breaking trough my latest plateau. I figure it’s only fair to share a progress picture with all of you.

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Finally down to 175 pounds! I haven’t been this weight since junior year of high school!

Big thank you to everyone who has been reading this blog! The support and positive feedback has been overwhelmingly sweet!

As always, leave comments, send me questions, and let me know if there is anything you’d like me I write about! Email me at SummerVBlankenship@gmail.com, tweet me @SummerRD2b or find me on Facebook!

How to Set SMART Goals

Want to lose weight? Get healthy? Run a race? Learn to cook?

Those goals are great, but you know what could make them even better? Make them SMART.  You’ve probably heard these before in meetings at work or business classes or seminars, they apply to all aspects of life, but I think these rules for goal setting are especially applicable to personal health.

S. Specific, Significant, Simple

So you want to get skinny. Wanting to lose weight is a great place to start, but that’s not very specific. Pick a number that is significant to you. You want to be able to run? Cool. But for how long and how fast? Setting a goal to be able to run a 10 minute mile without stopping is much more specific.

M. Measurable, Meaningful, Manageable

Have you set a goal that allows you to measure your progress? Evaluate the reasons behind setting your goals and make sure they are meaningful enough to remember when you start to waver. “I want to look good in clothes” is great reason to lose weight as long as you know that you won’t be satisfied and lose focus once you buy pair of Spanx.  “I don’t want to develop diabetes like my mother” is a much more emotionally meaningful reason to get healthy.  And please remember not to overwhelm yourself. Keep it manageable. Pace yourself.

A. Attainable, Achievable, Actionable

Set goals that are attainable. Setting smaller more achievable goals that will add up to a larger goal will be easier to accomplish. “I want to lose 5 pounds this month” sounds much more doable than “I want to lose 60 pounds this year”. Phrase your goals in a way which makes them actionable. In other words, say “I want to lose 5 pounds this month by eating more fruits and vegetables and less dairy” and actually do it!

R. Relevant, Realistic, Results Oriented

Set goals that are relevant to your life. A goal to run a marathon is awesome, but not really realistic for someone who cannot yet run a mile. Do you even like to run? If the answer is No, then that’s not really a relevant goal. And look for results. “I want to get healthy” is a hard goal to allow you to say “look y’all, I did it!” but, “I want to run a 5K” and then coming in 5th in your age group at your first race, those are results.

T. Time-bound, Tangible, Trackable

Your goal to lose 5 pounds should have a time limit. A Week, month, year? You choose. But set it. Goals without end dates get pushed to the side and forgotten about. Pick tangible goals you can physically see when you accomplish them; 5 pounds less on the scale, 2 inches gone around the waist, a minute off your mile pace. Put those numbers on paper (or the internet if that’s your style). Keep track of your accomplishments. You have no idea how inspiring it is to be able to look back on your progress in order to regain focus for your future goals.  You’ve lost 5 pounds before, you can do it again.

My goals are SMART:

  • My specific goal is to lose 20 more pounds so that I am in the “normal” range on the BMI scale and can finally breakthrough this plateau I’ve been stuck at for a few months.
  • In doing so I will be able to run a 9 minute mile without stopping, increase my weight on the bar at Crossfit by 10 pounds on every lift, and wear a size 12 jeans. This is meaningful to me to be able to improve my fitness in order to stay healthy and impress my brain surgeon.
  • I will do so by losing 1 pound per week by exercising consistently and limiting cheats in my diet.
  • I have lost a significant amount of weight already, so I know this is possible. My fitness goals are relevant to my lifestyle and current activities. My weight goal is not too low for my body and I will be able to measure my progress.
  •  I would like to accomplish these goals by Christmas of this year (7 months from now) so that I can buy smaller jeans and cute workout clothes with my extra gift money.

Everyone has something they wish to accomplish.  So take these SMART goals and put them into action! Nothing is impossible.

“What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capability. It is more likely a function of our beliefs about who we are.  – Tony Robbins”

Crossfit Workout of the Day: Wednesday 5.9.12

Today’s workout was from home in my fairly new garage gym! I am beyond excited to have my very own Crossfit Box at home!

Why Crossfit? 

Because in all my years of sports and working out (and trust me, I’ve done it all), I find Crossfit to be the most comprehensive, effective, intense, and fun workout I have ever tried!  Olympic Lifts, Gymnastics, Functional Movements, Running, Rowing… every day is different and every day is difficult. I got a great introduction to the sport thanks to a Groupon from Crossfit BNI in Brandon, FL. Those guys are great and I highly recommend that beginners get a solid education before trying it out on their own. Its certainly not for everyone, but if you are looking for a workout that will push you past what you thought was possible, this is it. And the best advice I ever got: Scale it down to your level!

You can learn more about Crossfit and find a box near you by clicking here. 

Ok, cool stuff, so why at home and not a local box? 

  1. I am over scheduled. Between work and school I was having a very hard time figuring out when I would ever get to a Box. I now have everything I need at home.
  2. It’s an investment. Crossfit is expensive. Upwards of $200 a month to workout on someone else’s equipment. I may have spent some cash up front, but in less than a year I will be saving money.
  3. I don’t like to be told I need to follow the Paleo Diet (and that being vegan was flat out wrong) by people who are not nutritionists. I’ve done my research and I don’t think its healthy. I could go on, but I’ll save all that for a different post some other day.
  4. I like to work out alone. I don’t like to chit chat. I don’t like to have to be nice to people I don’t care for. A crossfit box is a great place for people who love to be social and be motivated by others. It’s just not for me. Seriously, I live in Florida. I want to be able to wear a sports bra and no t-shirt and not have to jiggle around in front of others. This may be the #1 motivation for my home gym. The old lady across the street will just have to deal.

So with that visual in your head, here is today’s Work Out of the Day… 

Warm up: Stretch, 800m Run
Skill: Snatch 65lbs x 20 reps
WOD:  [Push Press (65lbs) x10, Kettle Bell Swings (25lbs)x 10, Run 100m] x3 Rounds for Time (12:16)
Endurance: Row 2000m for time (11:18)
Cool Down:  SitUps x100, PushUps x100, Stretch

This took me about an hour to complete. I was drenched in sweat and I feel great.

Have you ever tried Crossfit? What was your experience? Were you intimidated at first? If you have any questions, please just ask! Leave a comment or email me at SummerVBlankenship@gmail.com. I hope to hear from you soon!