- Air squats
- Push ups
- Pull ups
- Sit ups
- Ring dips
- Clean and jerk
- Bench press
- Box jumps
- Jump rope
- Muscle Ups
- Rope climb
- Kettle bell work
- Wall balls
Each is uniquely challenging but when used in intense combination with other exercises in the workout your muscles are totally in for it!
Many people would claim that CrossFit isn’t for everyone and that you need to be some sort of super athlete to participate in it. Nothing is further from the truth! It’s a welcoming, open community and you can always start at your own pace. You’re certainly encouraged to push your limits, but you should always exercise care and caution and listen to your body when embarking out on any new exercise program. To find out more information including a CrossFit gym near you click here!
Also there are a lot of people who are under the misconception that you need to belong to a CrossFit gym in order to take part in their workouts. This is also a fallacy. I will admit all the CrossFit gyms I’ve been to welcome you like family and everyone encourages each other and helps each other to reach new amazing results, but most of the workouts can be done in any gym and even at home. Click here for a list of some of the most popular CrossFit workouts.
If you have tried CrossFit before or if you regularly attend now, you know that some of these activities can be pretty brutal on your shoes. Rope climbs, Box jumps, and handstand push-ups can all take their toll if you aren’t sporting the right footwear. If CrossFit is something that you’re considering getting into seriously you have to check out the new Reebok Nano 4.0!
These shoes weren’t just thought up to look cool (although they definitely fulfill that role, too). They weren’t just designed to be rugged and durable. These shoes were engineered to the exact specifications of CrossFit athletes to be hands-down the best shoes for the workouts. Here are a few of the things I love that CrossFit athletes everywhere should be aware of…
Reebok has made amazing improvements to the front of the shoe (referred to as the “duracage”). It’s made of a lightweight mesh that makes the shoe super light (9.7 oz) and incredibly breathable (more breathable than previous models of the shoe), but it’s also wrapped in the protective outer rubber that makes it incredibly durable. Light enough to sprint and box jump to your highest level, but durable enough to handle your weight lifting and row machine.
The duracage is also very flexible for maximum motion in the toe and forefoot. You can really feel these bad boys gripping during sprinting and sled dragging. The toe wrap is ideal for protection and durability.
I’m also a huge fan of the “ropepro” features on the inside (medial) part of the shoe. They’ve got a special rubber feature that’s right over the inner part of the shoe that enhances grip while on the ropes. Fly up the rope without losing grip!
By Jared Beckstrand
Have a great day!
1. “What is an interval workout?” – Interval training is a type of workout that involves alternating series of low-to-high intensity exercise interspersed with periods of rest/recovery. The
high-intensity periods are typically close to maximum intensity and the recovery periods are at a lower (<50%) activity level. Basically short periods of work followed by rest with the main goal being increasing speed and cardiovascular fitness. For example: jog for 60 seconds and then sprint for 30 seconds repeated 5 times. If you’re not up to jog:sprint you could utilize walk:run instead! The idea is to be comfortable with the “low” phase and push yourself with the “high” phase.
popular with DVD series such as P90X and Insanity. The idea is after warming up, you perform 3-10 repetitions of high intensity (near-maximum intensity) exercise separated by intermittent medium-intensity (~50% intensity) exercises. The difference between regular intervals and H.I.I.T. intervals is the ratio of high intensity:medium intensity activity. Regular intervals are typically 2:1, low:high intensity. HIIT is the exact inverse: 2:1 high:low intensity. For example following a warm-up period you could sprint for 60 seconds then jog for 30; repeated 10 times. If that’s too intense maybe you could jog for 30 seconds and walk for 15 repeated 5 times. Because of this type of intensity these workouts typically last from 8-30 minutes; perfect for those limited on time! There is no specific formula, just whatever works for you! Check out some of our great H.I.I.T. style workouts right here!
Or if you have any questions about the information I’ve presented please feel free to email me at TonenandTightenFitness@gmail.com
By Jared Beckstrand
Have a great day!
Are you ready for a killer total body workout?
My wife texted me the other day for an intense workout that would push her to the limit and be done in less than 25 minutes and this is what I shared with her.
Each of these exercises can be modified, the important part is that you just keep moving!
Want to really push yourself? Try to do 3 rounds in about 30 minutes. I dare you!