I’m not going to pretend like I love CrossFit, I also like in line roller skates too. I am not one of those people who particularly enjoys working out. However, it is necessary evil that must be done. I currently workout for 6 days a week, for 1 hour and 30 minutes per day. That type of regimen wears on the body, and I had to find a way to get flexibility, and cardio training back into my workouts. Given those circumstances, CrossFit just makes since. I typically do CrossFit two times a week: on the first and last day of my workout week, at the end of a short workout. Typically, CrossFit routines take at most 30 minutes, depending on rest time.
From the CrossFit website it is described as a “constantly varied, high intensity, functional movement” exercise program. Depending on your access to equipment a CrossFit routine (Workout of the Day, or WOD) can vary from rowing, jumping rope, rope climbing, and etc. However the best part about CrossFit is that it can be done without equipment, meaning that you can do it in the privacy of your own home. However, if you are feeling more advantageous, and really want to step up your cardio training, you should find a CrossFit gym.
The only way you can decide if CrossFit will be the right fit for your cardio training is to try it out. I do my WOD’s muscle group specific: Day 1 is Upper Body, and Day 6 is Lower Body. Here’s a quick workout tip, plan your CrossFit exercises so you can still lift the next day. The first time I did CrossFit, the next day I went to the gym. I was almost useless, because I did a full boy WOD. But that is how I knew it worked.
I’ve talked quite a bit about CrossFit, but you probably came here for a beginner’s WOD.
WOD For Upper Body
6-8 reps per exercise do the WOD a total of 4 times with only 20s of rest.
Begin standing. Drop to the pushup position, do one push up, bring your knees to your chest and explode upwards. Jumping into the air. Land. Repeat.
Use the wall, place your feet above your head as if you are doing a handstand. Lower your body down, until your elbows make a 90 degree angle and push back up.
Overhead Arm Clap (do 20 reps)
Extend your arms so they are parallel to the ground. Place your palms skyward, and raise your hands above your head until the clap. Repeat, this motion making sure your arms never drop below your shoulders.
Get into the pushup position, as slowly lower your body, until your chest touches the ground. Once your chest touches the ground, push your body up as fast as possible. So your hands leave the ground. Repeat.
Oblique Crunches (20 reps)
Begin by getting into the crunch position. Instead of going straight up, alternate sides by placing your opposite elbow on your opposite knee. Right elbow to left knee, left elbow to right knee.
This is a beginner’s WOD, it should not be too challenging. Workout tip: Do not bite off more than you can chew when starting to workout. Strength, endurance, and flexibility will come with time. Working out requires a faithful attitude, and consistent exercise to get the results you are looking for. Final workout tip: when in doubt, chillout. Take a breather if necessary, and you should always consult a physician before beginning a new exercise regimen.