After a day of big eating on New Years Day, I was glad to get back into my gym for the first workout of the year. And, Boy, was it a real wing dinger! But, so fun!
And, guess who was out there getting dirty flipping tires!
Thankfully, the following workout was split between two people.
“2010″
100-Kb Swing 53/35
100-Pull-ups
100-Box jump 24/20
100-Yack Ball 8/6 {This is a sit up using a medicine ball thrown to the wall).
100-Hip Ext
100-Sit ups
300-Jump Rope
100-Press 45/22 or (Sumo Deadlift High Pull with a 35 pound k-bell)
100-Wall Ball 14/8
100-Tire Flips
800-Run
10-Body blasters
workout created by Cross Fit CDR.
Megan, from another Cross Fit affiliate demonstrates flipping a 520 pound tire!
My friends and I are also featured in our local paper doing a Cross Fit workout, that I just HAD to share. I am on the left in my Moving Comfort running shorts swinging a kettlebell; friends include Penny, Laurie, Anna, Angie, Misuk and Sean. (link to the entire article)
Now, on to the setting goals for 2010. Who’s ready? I’m turning 39 this year and for me it’s a time to get seriously fit so that when I’m 40, there will be something really BIG…..Any guesses?
6 responses so far ↓
1 Beckie // Jan 3, 2010 at 3:29 am
All I can say is “Wow what a workout!” Good going!
2 Michelle // Jan 4, 2010 at 12:10 am
I do not have a crossfit in my area so the way your workout is written I am having trouble understanding. By each exercies you have 100. Does that mean you did it 100 times total? What does the 53/35 mean by the kettleball swing? I am use to seeing things by how many lbs x # of reps x # of sets. Can you tell me how to read this? I always love to compare workouts.
3 Fit Mommy // Jan 4, 2010 at 3:39 am
Sure, Michelle, sorry it’s confusing. Between a partner and myself, we had to complete 100 repetitions of each exercise. So that means that I did 50 kettlebell swings, then I would check on my partner. If he wasn’t done, then, I’d split whatever was left of his repetitions. So, for example, if I got to 50 and he was on 30, I would take 10 of his repetitions. We did this for all the exercises. On the Kettlebell swing, men were using 53 pounds and women were using 35 pounds. For Wall Balls, I used an 8 pound ball for both the wall balls and the yack balls.
4 Fit Mommy // Jan 4, 2010 at 3:41 am
All the weights are listed at the end of the exercise and it was different for men and women. As for the pull-ups, I am using a blue band to complete the kipping pull-ups.
5 Fit Mommy // Jan 4, 2010 at 3:42 am
Oh, and a “body blaster” is a push-up, pull-up and knees to elbows, one after the other to be counted as 1.
6 Michelle // Jan 4, 2010 at 4:17 pm
Thanks for the explaination. Now everything is clear. Sounds like a really fun and motivational way to workout. You would never want to let your partner down. I AM IMPRESSED!
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