Stretch
Crossfit Travel WOD
Stay on Track
10/2, 9/4, 8/6, 7/8, 6/10, 5/12, 4/14, 3/16, 2/18, 1/20
- Burpees
- Sit-Ups
Oh, come on... I've given you plenty of time without a single Burpee. You can do this!!
Be sure and post your times/scales
Friday, April 24, 2020
Thursday, April 23, 2020
Thursday, April 23, 2020
Stretch
5 RFT
- 10 Jumping Squats
- 10 Push-Ups
Check out the following link:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Post your times/scales below. Hope to workout together soon!
5 RFT
- 10 Jumping Squats
- 10 Push-Ups
Check out the following link:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Post your times/scales below. Hope to workout together soon!
Wednesday, April 22, 2020
Wednesday, April 22, 2020
Stretch
Crossfit Travel WOD
Blast Off
-Sit-Ups 10-9-8-7-6-5-4-3-2-1
-100m Sprint BTW Rounds
Crossfit Travel WOD
Blast Off
-Sit-Ups 10-9-8-7-6-5-4-3-2-1
-100m Sprint BTW Rounds
Tuesday, April 21, 2020
Tuesday, April 21, 2020
Stretch
Crossfit Travel WOD
Suck It Up
1-2-3-4-5-6-7-8-9-10
-Squats
Do 1 squat, take a 1 breath break
Do 2 squats, take a 2 breath break
Do 3 squats, take a 3 breath break
Continue this pattern until you...
Complete 10 squats
Crossfit Travel WOD
Suck It Up
1-2-3-4-5-6-7-8-9-10
-Squats
Do 1 squat, take a 1 breath break
Do 2 squats, take a 2 breath break
Do 3 squats, take a 3 breath break
Continue this pattern until you...
Complete 10 squats
Monday, April 20, 2020
Monday,, April 20, 2020
Stretch
TABATA Sprints
8 Rounds
- Sprint 20 seconds
- Rest 10 seconds
Take a quick moment and read the following excerpt from https://breakingmuscle.com/fitness/the-tabata-revolution-explained-what-why-and-how-to-tabata
A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.
The name Tabata comes from the man who invented it - Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.
Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.
Be prepared to sweat! It’s effective, as Dr. Tabata’s study showed, and ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear. One of the greatest benefits of anaerobic training is that your body keeps burning fat for 24 hours after your workout. So the amount of fat that can be burned using Tabata training is what draws many people to using it. As a weight loss tactic, Tabata is a great tool.
Make sure to add a sound nutritional program into your Tabata routine for the best and fastest results possible if losing weight is your goal. Nutrition is an important component of stay fit and being active. If you have poor nutrition, then your fitness goals will not be achieved. You will also not have the energy needed to workout at this level and intensity.
TABATA Sprints
8 Rounds
- Sprint 20 seconds
- Rest 10 seconds
Take a quick moment and read the following excerpt from https://breakingmuscle.com/fitness/the-tabata-revolution-explained-what-why-and-how-to-tabata
A Tabata is a high-intensity workout protocol that has fitness and weight-loss benefits. It is also a very short workout. Is it like CrossFit? Is it like circuit training? It is a bit of both. Tabata training is attractive because it saves a lot of time for people. It offers the maximum benefit with the least amount of time used to get those results.
The name Tabata comes from the man who invented it - Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of all-out exercise followed by 10 seconds of rest. This adds up to four minutes total.
Dr. Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. The other group did the high-intensity Tabata-style training. That adds up to 1,800 minutes of training for the control group versus 120 minutes of training for the Tabata group over the six-week period. The results speak for themselves. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level increased 28%.
Interval training is not new, but it has gained popularity in recent years. Intervals were originally designed for running. An example of Tabata training for runners is 20-second sprints and 10 seconds of rest. This will improve cardiovascular fitness. The Tabata protocol can be used for core strength as well as weight training.
Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well. This means that your body will be burning fat for hours after.
Be prepared to sweat! It’s effective, as Dr. Tabata’s study showed, and ultimately improves endurance. It teaches your body to tolerate lactic acid. When you train in a high-intensity zone, your threshold becomes higher. It also keeps your metabolism running on high gear. One of the greatest benefits of anaerobic training is that your body keeps burning fat for 24 hours after your workout. So the amount of fat that can be burned using Tabata training is what draws many people to using it. As a weight loss tactic, Tabata is a great tool.
Make sure to add a sound nutritional program into your Tabata routine for the best and fastest results possible if losing weight is your goal. Nutrition is an important component of stay fit and being active. If you have poor nutrition, then your fitness goals will not be achieved. You will also not have the energy needed to workout at this level and intensity.
Friday, April 17, 2020
Friday, April 17, 2020
STRETCH
(That may have been my out loud voice...)
Crossfit Travel WOD
Give Me Ten
10 RFT
- 10 Lunges
- 10 Push-Ups
Remember to post your workout times and scales. Consider posting your food logs too.
(That may have been my out loud voice...)
Crossfit Travel WOD
Give Me Ten
10 RFT
- 10 Lunges
- 10 Push-Ups
Remember to post your workout times and scales. Consider posting your food logs too.
Thursday, April 16, 2020
Thursday, April 16, 2020
Please read this short blog on some of the benefits and cautions of stretching. Workout posted below.
/ MONDAY, 30 SEPTEMBER 2019 / PUBLISHED IN ACCESSORIES, FITNESS EQUIPMENT, FLEXIBILITY & STRENGTH EQUIPMENT
Stretching makes up an important part of an exercise routine. However, not all people stretch before exercise, so you may be wondering if stretching is important. Here’s the reasons why it’s important to stretch before and after a workout.
When it comes to pre-workout stretching, stretching before a workout helps your body to become more pliable, which decreases your risk for injury. You want to stretch the main muscle groups that you plan on working during that exercise session. For example, if you’re going to be running, or doing lower body strength exercises, you probably want to stretch your hamstrings, quads, glutes, and calves.
You’d want to do these leg stretches standing, and holding each position for about 10 seconds. You want to keep your heart rate elevated to around the same level – slightly elevated, so that you’re pushing more blood into your muscles during your stretching program.
If you’re pressed for time, it may be beneficial to skip the pre-workout stretches, especially if you’re already in good shape. You should do warm up exercises, though, to still get some blood flow going to your targeted muscle groups, as this along with any stretching that is part of your warm up, can help loosen muscles prior to your main workout session.
Post stretches or maintenance stretches are just as or if not more important than stretching prior to your workout, after your warm up. The main muscles groups used during the session are the ones that need to stretch. Post workout stretches are great for helping your body to move excess lactic acid out of your muscles, which can help you avoid post workout soreness. Post workout stretches also help get the muscle back to their original length.
A maintenance stretch is usually held for between 10-15 seconds.
Reasons for Stretching:
- Reduce muscle tension, and increase relaxation
- Increase your range of motion
- Avoid muscle strains
- Avoid joint strains
- Reduce the risk of back problems
- Prepare your body for strenuous exercise
- Improve circulation
- Reduce muscular soreness
Reasons to avoid Stretching:
- If you’ve had a recent bone fracture, sprain or strain
- If you suffer from any limited range-of-motion issues
- If you’re suffering from any joint or bone infection or inflammation
- If you suffer from osteoporosis
Crossfit Travel WOD
Shake The Walls
10 RFT (rounds for time)
- 10 second Handstand Holds
- 10 Squats
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Wednesday, April 15, 2020
Wednesday, April 15, 2020
Hello GTX Athletes!
For some of us, this quarantine has been a long extended break from focused/purposed physical strength and conditioning and more about taking a "break." OK, OK, OK...!!! Maybe I am only talking about myself... (SMH)
I will be posting every weekday, quick daily workouts, that you can do from home or your yard that require either no equipment or using items you have readily available around your home.
If you need help scaling, text me for ideas. Please make sure you post daily your times and any scales. And, you may also post your food logs for additional accountability.
Perhaps, you have already created some "at-home" workouts that you have found to be profitable. Send them to me and I will post to the blog.
Looking forward to our GTX family time! Even if we are apart...
Can't wait until we meet again in person.
Sending lots of love and virtual hugs,
Jessica
Crossfit Travel WOD
Room Service
10 RFT (rounds for time)
- 9 Push-Ups
- 5 Squats
- 5 Sit-Ups
GO all out. This is a quick workout and should be done unbroken.
For some of us, this quarantine has been a long extended break from focused/purposed physical strength and conditioning and more about taking a "break." OK, OK, OK...!!! Maybe I am only talking about myself... (SMH)
I will be posting every weekday, quick daily workouts, that you can do from home or your yard that require either no equipment or using items you have readily available around your home.
If you need help scaling, text me for ideas. Please make sure you post daily your times and any scales. And, you may also post your food logs for additional accountability.
Perhaps, you have already created some "at-home" workouts that you have found to be profitable. Send them to me and I will post to the blog.
Looking forward to our GTX family time! Even if we are apart...
Can't wait until we meet again in person.
Sending lots of love and virtual hugs,
Jessica
Crossfit Travel WOD
Room Service
10 RFT (rounds for time)
- 9 Push-Ups
- 5 Squats
- 5 Sit-Ups
GO all out. This is a quick workout and should be done unbroken.
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