Family Workout of the DAY (WOD)

Trying to do my hand stands

Like Mama, like son. Trying to do our hand stands

Like most of you know, I CrossFit. Enough Said. Some people get it and some people think it is strange but I love how much stronger I have become over the last 9 months. Because of Cross Fit, I can do pull-ups. Because of Cross Fit, I can climb a rope. Because of Cross Fit, I can deadlight massive amounts of weight. And because of Cross Fit, I can do pistols (one leg squat). The list goes on, all of which I could not have done before CrossFit. Now I am not bragging by any means because I have a long way to go. The point is in just 9 months I feel stronger and I look stronger. My goal is not to look like a professional body builder but to be more toned and slowly but surely I am working my way to my goal. CrossFit has been a great challenge and I am enjoying every minute of it. I love the comradery (and the bruises and calluses that come with it) but it takes TIME. Be patient if you try it, I hated it at first but I stuck with it. I am not here to convince you CrossFit is the only way to work out. Whatever your form of exercise is, just do it and find someone to do it with you. Challenge yourself every day. Push yourself. And above all enjoy it! I am lucky that I have not only my friends to push me but my family too.

When I started this blog my fitness goal was to “be strong.” Well that is too vague. I need to be more specific so you all can help me achieve my goals. Keep me accountable as the New Years starts TOMORROW.

My new 2013 Fitness Goals:

1. Do 20 pull-ups consecutively.

2. Do a muscle up.

3. Run a sub 2 hour half marathon.

So, like many, the holidays were crazy and it was difficult trying to squeeze a workout in between stuffing my face with Christmas cookies (and no they were not Paleo).  During the holidays, Ben and I decided to get in a mini WOD at home and Jackson (my 3 year old son) decided to join us. This is a great workout that requires minimum equipment (only a mat) and can be done when all you have is 20 minutes to get a workout in. Try it.

 

WOD (Workout of the Day):

Instructions: It is for time so mark your time when complete (running clock includes rest). That is your “score.”

20 Rounds of:
5 push ups
5 squats
5 sit ups

Rest 3 minutes

21-15-9
Lunges (ea. Leg ½ rep)
Reverse Sit ups
Burpees

Rest 3 minutes

10 Rounds of:
10 Second Handstand (these are hard and practice up against wall)
10 Air squats

Push ups with Jackson

Push ups with Jackson

Squatting with Jax

Squatting with Jax…clearly he needs some “squat-tology” with his rounded back. He looks more like Mr. Miyagi than a CrossFitter

Ben hand standing it up

Ben showing how you can use a wall to help you brace yourself when you practice your hand stands. When you get centered, try to balance off the wall. Goal is to keep your core tight and stand unsupported for up to 10 seconds. If you fall you have the wall to brake your fall 🙂

 

What are your fitness goals for 2013? Saying them aloud (or on the internet) is half the battle. You can do it!

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One Response to “Family Workout of the DAY (WOD)”

  1. AmyJanuary 1, 2013 at 5:51 am #

    You are the same fantabulous person you were before, but your body really HAS changed. You look amazing. And I always love the family pictures:)

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