Since I've spent the last week and a half being inducted into the CrossFit world, I figured it was only appropriate for me to bring you a CrossFit-inspired workout this morning. Many CrossFit workouts feature two or three exercises performed in a repeating circuit for time. While bicycle crunches and tricep dips aren't necessarily a main part of the CrossFit repertoire, the workout I've laid out below should make you feel very accomplished (and sweaty!) by the time that you're done.
Do five rounds for time of:
15 reps deadlift
20 reps bicycle crunches
15 reps tricep dips
Deadlifts - I know I say this all the time, but it is essential that you use a heavy bar for this exercise. The bar I have in the top picture is not heavy enough. For reference, I recently did a workout in which I deadlifted 95 lbs. in sets of five reps for seven rounds. You can do at least half of that. Give it a shot, focus on keeping good form, and you won't regret it!
Bicycle crunches - this workout is for time, meaning that you should be doing all of the exercises quickly. However, you need to be especially careful that speeding up your bicycle crunches doesn't destroy your good form, which is a frequent occurrence in ab exercises. One rep is turning to the right once and the left once. You should be counting "left, right - 1." "Left, right - 2." Hopefully that makes sense. Do not let your legs start to flail or your elbows start collapsing in around your head. If that happens, slow down - doing these crunches slowly with good form will be far better for you than doing them quickly with bad form.
Tricep dips - you guys can do these no problem. Again, don't get tired and let your technique slip! You're better than that.
As always, remember to jog or bike or a few minutes in order to warm up. And don't forget to stretch!
Guys, it's starting to feel like it just isn't my week. Yesterday morning a light came in on my car warning of an exhaust system malfunction - just what you want to hear when you're about to go get some cavities filled! So I will likely be spending a sizable portion of today bringing my car into the auto repair shop and trying not to have a heart attack when they tell me how much it will cost to fix. I did, however, get my car stereo replaced yesterday, which was probably the most exciting thing to happen to me this week. I can now use my iPhone to play music (and podcasts, and driving directions) through my car stereo. And yes, it does feel nice to have finally entered the 2010s. Things are fancy here.