Fitness/Weightloss 2013

[HouseofWool]

I have a few hand weights, up to 10 pounds each and one of those tube thingies with the handles for resistance work, but otherwise it needs to be body weight work.

[diggitydot]

Cool beans. I'll see what I can do.

[diggitydot]

Do you guys have the ability to do box jumps on something? Old step aerobics step thingy, maybe?

[HouseofWool]

I don't have anything right now, but I can keep my eyes open and post on freecycle for one...

[Ginge]

Can you post in the forum? I'd like to see the workouts too. Thanks!

[Curegirl]

I'm not a mom but this kicked my ass: https://www.youtube.com/watch?v=vwXzXpmwFG4
Confirmed that I am a complete wuss when it comes to cardio.

[diggitydot]

My Yesterday CrossFit:

Warm up - 2 rounds of:
7 ea. GHD (you can do Supermans, instead)
7 ea. kettle bell swings (I use a 12 kilo KB, but you can use dumb bells if you don't have any KBs)
7 ea. sit-ups

Strength training;
Squats (I did 3 sets of 5 reps at 40 kilos -- start low and work into weights. Hell, even body weight squats are a good start.)

Work out:
10-9-8-7-6-5-4-3-2-1 pull-ups
1-2-3-4-5-6-7-8-9-10 box jumps

You do 10 pull-ups, go over and do 1 box jump. 9 pull-ups and then 2 box jumps, and so on down the line. Should be able to do it in less than 10 minutes. All CF workouts are timed and you try to beat your last time.

Finish up with 10 burpees. And burpees can fuck off.

Adjust as necessary. If you don't have somewhere to so pull-ups, use tension bands. If you don't have something to do box jumps, use your stairs.

CrossFit workouts are short, but INTENSE. You will sweat and you will be a little sore the next day. If you're crazy sore, adjust the workouts. If you don't feel like it's enough, adjust. All WODs are designed to adjust up or down for fitness level. My work outs are obvs for a fat chick nearing 40.

[Curegirl]

DD, that's hella fierce. Hats off to you!

[HouseofWool]

GHD? Superman? Gawd I'm an idiot.

[Phoebe]

DD, that's hella fierce. Hats off to you!

this.

[diggitydot]

GHD? Superman? Gawd I'm an idiot.

GHD = glute/ham developer

Superman = lying on the floor on your stomach and then arching your back while lifting both your arms and legs off the floor.

[HouseofWool]

Ah, I've done those before. They aren't too bad. Much kinder than burpees. Burpees are the devil incarnate.

[diggitydot]

CF workouts are deceptively simple. You start out thinking, "Oh, no problem." Halfway through, you're like, "Um, shit." Towards the end, you're all, "Kill. Me. Now."

[v-girl]

I can't do burpees.

I can't either! My friend who is a personal trainer said my asthma is too severe. I do one and gasp. Do two and have to sit until the lightheadedness goes away. She actually stopped me once because she could see me going white. Eek!

[diggitydot]

Some CrossFit workout info:

http://visual.ly/meet-girls-crossfit-infographic