Category: WOD / Crossfit

#HIIT with skipping, #wod, #asana

This was a good one! I really felt like doing drop backs & finishing poses, but I don’t like going to 2-hours with my workouts all that much anymore. Maybe tomorrow I’ll skip the crossfit style WOD section & do more yoga. I’ve got things roughly divided into thirds lately. It snapped me out of that recent Exercise Boredom phase, anyway.

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HIIT

  • (15/50) with skipping for a 32:30min set
  1. Burpee
  2. Bicep Curls 30lbs
  3. Around the World 20lbs
  4. Pendulum Squat 30lbs
  5. DSLL 40lbs
  6. Overhead Tricep 20lbs
  7. Up/Down Dog (Dive Bomber)
  8. Step Ups 20lbs
  9. Mat Jumps
  10. Tricep Press Back 20lbs
  11. Frogger wide feet
  12. Temple Tap Abs
  13. Swings 35lbs
  14. Leg/Hip Lift
  15. Pinca Mayurasana

VASILENA WOD 7 : RumFit Challenge: Thigh and Booty Torture, Full Body Workout

I part
Reverse pyramid. Do any subsequent exercise less reps than the previous.

Time = 17:47

  1. 1 min sprint
  2. 50 2 walking lunges + jump squat Walk forward w/ each leg & jump squat = 1 rep. Walk backward w/ each leg & jump squat = 1 rep.
  3. 40 push off + knee tuck Put belly on floor & slightly help up with knees to do it fast. Alt knees. Each push-up & knee tuck = 1 rep.
  4. 30 left knee hug – right knee hug, V sit with opened legs and arms Rock the boat style, twisting to side to hug alt knees, then V in center with arms extending up & a bit out. Both sides & V = 1 rep.
  5. 1 min sprint

II part

  • 2 rounds. Time = 5:25 for round 2. Forgot to start stopwatch before round 1, so about double that time for both.
  1. 20 ALT bird dog + knee tuck Extend leg & opp arm & tuck. Each side = 1 rep 20
  2. jump to sumo squat + touch floor Wide squat. Arms straight down, touching fingertips, 20
  3. 20 supinated grip row – both sides Lawnmower, hand rotated out, 20lbs
  4. 1 min sprint

Rumi’s time
I part – 18 min
II part – 8:36 min

Asana

  • 1min restorative poses: Virasana, Supta Virasana, Malasana, Block A (shoulders), Block B (hips)
  • Back bending intervals (15/30)

 

#HIIT #WOD & #Asana #Yoga

That was a good one! Tough though. Might have to do a yoga-only tomorrow. I’m having trouble getting up & down the stairs now, lol.

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15-Minute Per Round: Full Body Interval Workout

  • (15/50) Skipping, for a 32:30min set
  1. Overhead Squat arms stretched up straight overhead, squatting low
  2. Lunge Jump
  3. Hip Thrust (right) from table top, weight in supporting heel
  4. Hip Thrust (left)
  5. Plie Jump
  6. Shoulder Press 40lbs Changed this one from down dog push-up b/c I’ve been doing mainly pushing moves with my upper body lately & there are divebombers in the next set
  7. Dips
  8. Leaning Plank hands on either side of mat, lean into 1 arm, straightening the other & looking toward it, alt
  9. Plank Press forearms, clasped hands. Put chest on floor & bring back up
  10. Urdhva Dhanurasana
  11. Frogger (wide feet)
  12. Lateral Raise Lots of leg lifts in the next set
  13. Straight Abs Lots of leg lifts in the next set
  14. Elbow Tap Side Plank (right) Forearm side plank, tapping top elbow to floor
  15. Elbow Tap Side Plank (left)

EMILY WOD 6 : RumFit Challenge: Total Body Exercises With Extra Emphasis On The Butt And Abs

  • I part, 4 rounds
  • Rumi’s time = 13:46 min. My time = 15:24

8 Dive bomber
16 ALT pistol Can’t believe I got through 4 rounds of pistol squats. I still have to prop my heels on 10lb weights to balance tho. MY QUADS ARE GONNA HATE ME TOMORROW.
32 Abs leg drops like a leg lift, lying on back, but emphasis on the down part
64 High knees sprint

  • II part – 2 rounds
  • Rumi’s time = 9:10 min. My time = 11:38

8 Elevated renegade row – both sides one after the other, 20lbs
16 Plank elevated legs jumps jump from bench down to floor & back up
32 ALT renegade row, elevated 20lbs
64 Swing 20lbs

Asana

25min of (15/60) freestyle, quad-release-heavy intervals, not including a closing 1min savasana

 

 

mini #HIIT, #WOD & #asana #yoga

Slightly shorter than the usual. I have this somewhat neurotic fondness of going up to 90-minutes. It’s not that hard, with the easy yoga at the end. I might’ve been over training a bit though, which would be fine if it were working. But while it’s true that you can’t out train a bad diet, it’s also true that if you over eat because of some sense of entitlement due to over training, you’re not going to get anywhere (if you want to lose a little fat).

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Warm-up HIIT

*Skipping (10/50) for a 10min set

  1. Speed Skater
  2. Handstand
  3. Knee-in & Switch Lunge
  4. Pivot & Punch Out (10lbs)
  5. Jumping Jacks, swinging arms out & up / forward & up

Lady D WOD 4:RumFit Challenge: At Home Workout With No Equipment – Arms, Abs, Booty Toning

I part – body weight exercises

  • Rumi’s time = 17:17 min. My time = 28:10
  • I usually do these the day after viewing the video clip & making notes so that does slow down my time. I have to look at the list & remember the exercise.

60 deep squat hips below knees
50 RIGHT leg side-back raise bent over with hands on the ground, 50 side then 50 back
40 high knees bench tap tap hope chest, L+R=1
30 LEFT leg single leg hip thrust shoulders on hope chest, hands hanging onto back. Right leg bent, foot on floor, left leg straight. This felt awkward, probably because my hope chest is too wide for the move. I’d change this to the hip thrusts on the floor (aka Bender style) next time.
20 diamond push up legs jump out when you go down
10 high knees (4) + jumping jacks (4)
20 diamond push up Two of these sets so close together is pretty brutal! (in a good way)
30 RIGHT leg single leg hip thrust
40 high knees new style
50 LEFT leg side-back raise
60 deep squat

II part – with equipment, correction part

  • Rumi’s time = 8 min. My time =11:38

30 ALT renegade row, 20lbs
20 V sit + flip over + knee tuck Plank, tuck knee, go down, roll over & pike up, roll over & push up
10 torso raise
20 V sit + flip over + knee tuck This move is surprisingly challenging, doing so many of them, with only the short torso raise in between. 
30 ALT renegade row

Asana

1min except where otherwise noted

  • 5min sirsasana
  • bhujangasana
  • 3min sarvanda
  • hala
  • karna pidasana
  • baddha kona A
  • upavistha kona
  • reclined twist
  • savasana

 

#HIIT #WOD & #asana #yoga

Did this one after my WOD on Thursday, 6/2, and really liked it. Decided I’d start off today with it combined with skipping, for a 20-min set. (I finally got new shoes, and while they’re not “the best”, they’re highly superior to the worn out pair I’d been wearing. I was like, Ya, I can handle 10-min of skipping today.)
 *Skipping
1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Reverse Curl w/ 3lb weight bet feet
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

DIMA WOD 3

I part – body weight exercises
Do all exercises in reverse pyramid – 30 reps / 20 in the second part / 10.

  • 10:59-11:15 = 14min

1. Surfer push up push up & turn out 45-deg to opp sides
2. Single arm half burpee + knee twist Put hand down & do burpee. Jump to stand & twist same knee to opp elbow
3. Bicycle crunch with raised and opened legs, L+R=1rep
4. Abs – reverse curl & extend out (heels off floor)

II part – with equipment, correction part

  • 2 rounds, 11:17-11:33 = 16min

1. Lawnmower row RIGHT side – 20, 15lbs
2. Renegade supinated row RIGHT – 20, 20lbs Plank. Arm is rotated out so knuckles face front of mat. Messed this up 1st round & did alt which made it harder. Switched to 1 side at a time for 2nd round.
3. RIGHT leg side raise – 30, 10lbs
4.Lawnmower Row LEFT side – 20
5. Renegade supinated row LEFT – 20
6. LEFT leg side raise – 30

Asana

  • 1min: virasana, supta v, malasana, paschimo
  • back bending intervals 13:30
  • urdva d & 3 drop backs
  • ashtanga finishing

 

I may be onto something with the mix & match #workout

Writing some of my own sets, when I feel the need, is a good thing as well. And I’m happy I discovered this new YouTube channel! I don’t like her warmups & I prefer to do the working sets my own time, but the sets themselves are really challenging, and I like that feeling of hitting one body part mercilessly, over and over.

That’s the one thing about HIIT; you run the danger of always skimming the surface, because your working burn is so good. That’s one reason I was already alternating it with reps workout. The slightest change affects the workout so much! And setting your intention to go as quickly & continually as possible, as in these WOD / Crossfit style routines, makes things different as well.

Now I’ve got some rice in the rice maker & garlic greens waiting to roast. Shower time!

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Warmup

  • (15/30) Time = 13:30
  • I don’t usually warm up, but this style appears to beat me up a little more. My back is much better but my right wrist is sore! I wrote a warmup because suyras & fundamentals run longer than I wanted to spend on limbering up today.

*Skipping

  1. Down dog
  2. Updog or cobra
  3. Anjenayasana
  4. other side
  5. Hanuman
  6. Other side
  7. Ustrasana A, @ wall
  8. Ustrasana B
  9. Urdhva D, @ wall

AMBER WOD 2:RumFit Challenge: Butt, Triceps, HIIT, Saddlebags, Inner Thighs And Back

  • I part – body weight exercises Do all exercises in reverse pyramid – 50 reps, after that 40, 30, 20, 10 reps.
  • Time = 2:15-2:28

1. Switch lunge
2. Chaturanga in-out jumps This one’s a fucking killer (in a good way)! I couldn’t get through a set complete until I was on the 20s.
3. Russian kicks

Note: Do the lunges with the knee right above the floor. The elbows are near to the body in Chaturanga exercise. The strength comes from the abs in the abs kicks.

II part – with equipment

  • 2 rounds, time = 16min! 2:29-2:45 Slow, but I wasn’t following the video & forgot what exercises 2 & 4 were. Did an inner thigh lift. Also was using heavier weight than Rumi.

1. RIGHT side elevated renegade row – 10, 20lbs
2. LEFT leg raise from left side elevated side plank – 10
3. LEFT side elevated renegade row – 10, 20lbs
4. RIGHT leg raise from right side elevated side plank – 10
5. Abs diagonal arm-feet touch – 10 doubles Arms out in a T position, crossing hand to opp foot. Legs straight. L + R = 1 rep
6. LEFT leg side raise – 30 lay on the floor with 10lb weight on thigh
7. Torso raise – 10
8. Sumo squat + front lift – 10 20lbs
9. RIGHT leg side raise – 30

Rumi’s time
I part – 11 min
II part, 2 rounds – 10:40 min

my time
I part – 13 min
II part, 2 rounds – x min

 I didn’t feel done yet & wasn’t in the mood for back bending intervals like I’d been thinking, so I decided on a 10-min bender, along with the video. This was really intense, following the exercises I’d just done.
1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Stretch

About 25min deeply relaxing asana.