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WOD = "Workout OF (the) Day"
by LN's WOD

previous entry: Crossfit Open (week 1)

next entry: 20 steps

simple workouts

02/29/2012

Happy Leap day!

how about we leap?

here are some easy (but very effective!) workouts:
3 rounds of the following:

30 situps
30 jump onto a box*
30 double-unders. (or 90 single-under jumping ropes)



re: box jumps = 24" (for women) is your goal. but to start out you can use a milk-crate or a aerobic platform or a bunch of text-books. doesn't matter, as long as you get up/down. make sure to open up your hip (do the micheal jackson move! POP! then back down)

---------------------------------------------
Other workouts that I've done:

"BASELINE"
run/walk 500 meters
40 squats
30 situps
20 pushups
10 pullups (if you don't have a bar, just practice jumping so your knees come above your waist and hit them with your hands.... these are called "tuck jumps" if you wanted to google them).

-----------------------------------------

Deck of Death:

  • Hearts = situps
  • Clubs = pushups
  • Spades = squats
  • Diamonds = box jumps (or mountain climbers)
  • Aces = 15
  • face cards = 10
  • Jokers = 15 burpees

    pick a card from the deck and do that number of whatever. Ex:
    5 of diamonds = 5 box jumps
    2 of hearts = 2 situps.

    play 52 card pickup.

    ^^^^ favorite wod

  • previous entry: Crossfit Open (week 1)

    next entry: 20 steps

    0 likes, 2 comments

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    wow!

    I have an question for you - i am working over time for who knows how long, i thought it was gonna be till tomorrow but it turns out till further notice, and i am gone from 6 - 630 - bad enough i dont have that two hours after eating... i crash... any ideas how to keep active? when one is gone for over 12 hours a day - i try to do housework in the morning

    [The Dreaming Wife |0 likes] [|reply]

    actually- i was just telling my team this! (cause we're in crunch as well)

    some suggestions:
    If you have a (semi-flexible) job where you can take 5-15 min breaks, this is ideal:

    -everytime you get angry/mad, do plank for as long as you can. Surprisingly, this will take all the stress out of whatever you were angry about and put it to your core (at least this is what it feels like) and make your tummy tighter, too

    -every hour, on the hour, do _____. (situps? pushups? burpees? take a walk? whatever.) Be consistant. encourage others to do it too!

    -every 2 hours, take a walk. (because working OT will kill/stress you out to NO END!!! I worked 90 hour workweeks for 6-7 months straight and ended up in the ER 2x.... so yea. not something i take lightly.)

    -If you have an hour-long lunch break, go out walking/running for 30 min and then eat a light lunch casually.

    --------------
    Diet suggestions:
    -try to limit your sugars and carbs. (this is key.... sugars will make you crash quick and carbs just get turned into sugar).

    -eat lots of protein!

    -have nuts (almonds = best) at your desk and just grab a handful when you get munchy.

    -chew gum. (some people don't recommend this because it fills your stomach with air, but i find it necessary because i like chewing. Freud says i have an oral fixation

    [LN's WOD|0 likes] [|reply]

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