Tuesday TRAINING -CrossfitWarrior@Home - Day2Legs

Slept 10 hours. First thought of the day:

"I want to workout. What should I do?"

"Legs?"

"Ok!"

And then half way through the workout I was thinking, "Why is this soooooo hard, I can barely catch my breath?!?!"

And then I added up my time and I was like "Oooh!"

Anyways,

The Crossfit Warrior@Home Workout

Firstly, you can do the whole thing or just do 1-3 of the different sections. 

Like, you could just do the Strength Start-Up and the WOD Start-Up 

OR just do the Strength Start-Up and the Strength On-Fire 

OR just do WOD On-Fire 

OR do WOD Start-Up, Strength On-Fire, and WOD On-Fire

OR do them all!

Whatever you can do, on whatever time you have! Just do it!

The Strength Start-Up and the WOD Start-Up (took me about 12:30min). (The WOD On-Fire and the Strength On-Fire parts - including rest in between - took me 21min). And then of course there is the cool down of stretching at the end (did 6:30min).

Day2Legs:

Strength Start-Up:

                             8-5-3-5-8

                                               Jump Squat Toe Touch

                                               Push-Ups

                                               Lunge Jumps (each side)

Rest&Stretch for 2min

WOD Start-Up:

                           Triple Twelve (3rounds with 12 reps each exercise)

                                                 12 Froggy Jump Squats 

                                                 12 Pull-Ups or Reverse Push-ups 

                                                 12 Push-Up Jumps

Rest&Stretch for 2min

Strength On-Fire:

                              2 Rounds:

                                                  20 Sumo Squats

                                                  20 Leg Raises

                                                  20 Romanian Lunge Jump or Elevated Leg Lunge Jump (10each side) 

                                                  20 Jack Squats

Rest 4min

WOD On-Fire

                        Tabata: 40sec Hard, 20sec Rest

                                                  10 Mountain Climbers finish with Plank

                                                  Push-Up Kick-Thru

                                                  Half Burpees FAST

                                                  Lunges

                                                  Mountain Climbers

                                                  Push-Up Kick-Thru

                                                  Half Burpees FAST

                                                  Lunges

                                             

Yoga&Stretch for 6:30min

My Time = 40:30min

Here are some of the lesser known exercises that are harder to find examples of when you look up the exercises....

Jump Squat Toe Touch:

See Push-Up Kick Through here at 4:30 min mark of Zuzkalight's http://youtu.be/NW4g8JhHemE

Yes, she calls it "Kick Through Push Up"

Romanian Lunge Jump or as some say "Elevated Leg Lunge Jump"

Monday MUSINGS - Why Sleep is more important than staying awake

I struggle with making myself go to bed because sleeping seems unproductive.

I feel like I get more stuff done, which is true, but in the long run I find a lack of balance productivity in my life.

Because feeling tired, sluggish and having a lack of energy makes waking hours a battle to stay healthy and be at the top of my game and be at my best functioning abilities.

So, I know I need to get good sleep. But how do I do than when my brain doesn't want to shut up?

Right, so maybe I need a reality check into making myself get more sleep and thinking to myself all the reasons why to "sleep!"

Kind of like scaring or threatening myself with the realities of what happens to the body on lack of sleep.

What are the risks for lack of sleep?

Hungry more often, especially for starchy carbs (so more unhealthy food cravings)

Greater risk of developing diabetes

Unsteady Metabolic Rate

Yep, I am definitely craving the unhealthy things in life with this lack of sleep business I'm running. Definitely NOT good!

So what are benefits of sleeping 7-8+ hours a night?

Muscle Recovery, especially after exercise (so as to re-build muscle tissue)

Boosts Metabolism (healthy working)

Energy Filled (especially for better exercise)

Think clearer

Tips for keeping a decent sleep schedule:

Therefore, I need to remind myself that sleeping means I'm a better person. But more importantly I need to remind myself that my projects are not going anywhere and just go to sleep! Cause it's great to be busy, seeing as it keeps the mind from depressing thoughts and what have you.

What drives you to get enough sleep?

Sources:

http://www.bodybuilding.com/fun/sleep-unsung-hero-fat-loss.htm

HEART RACING Sunday SESSION - Jump It Tabata

Want sore calves?

8min Tabata Jump Rope: 50sec Hard 10sec Rest

1st Round - Jump Rope.                                5th Round - Jumping Jacks

2nd Round - Jump Rope.                               6th Round - Jack Squats

3rd Round - High Jump Rope.                       7th Round - Jump Rope 

4th Round - High Knee-Jog Jump Rope        8th Round - Jump Rope Cross-Switch

 

And to make it burn more, repeat the 8mim Tabata Jump Rope

Maybe try and change up the jump rope tricks? Like Double-Unders?