I'm Compact.
I was told that once. Wasn't sure what to think. Insult or Complement? Does that make me economical?
I'm not sure if you noticed but I'm short. I have short legs, thick stubby hands and must hem all my pants. I’ve always been a little jealous of the gals with long, lean, sculpted legs. I carry my excess fat in my legs and posterior and have pretty much loathed my legs since I was a teenager. But a few years ago something happened to change how I felt about my leprechaun stature…. I found CrossFit.
I'm sure you've heard of CrossFit. If you haven't, find a friend who does CrossFit and they'll tell you all about it - repeatedly - at length. The joke goes, “How do you know if someone does CrossFit? Because it’s ALL they talk about!!” I will admit, as a CrossFit Coach and a gym owner, I can be one of those people because I found my passion. I'm not entirely certain how but my CrossFit journey began in my basement. I happened upon the CrossFit site and attempted the Workout of the Day. Day after day I just kept going back. Of course I had to modify the WOD's due to lack of equipment but I was hooked and got in decent shape fairly quick. The really big change started when I joined a BOX and then became a Coach.
So I am here to say that you too can get all the benefits of crossfit style training without having to sign up to class.
The main piece of equipment you'll be missing if you train at home is the barbell but as I mentioned before I will be modifying all the workouts to require only one type of strength tool - the kettlebell. Beginners, don't be afraid to drop the weight until you've developed some basic strength and endurance. Always listen to your body.
That being said they're are a few other pieces of equipment you may want to consider purchasing - speed rope and pull up bar. Both of these things are fairly inexpensive and will keep your workouts varied and intense. Essentially what makes CrossFit, CrossFit!
SO HERE IT IS. YOUR FIRST WORKOUT!!! Click the link for the tutorial video.
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
(I have modified it to use 1 kettlebell. Also, I have added a time cap for those who are new. A NANO 19. Watch the video and you'll understand)
Don't forget to LIKE * SHARE * SUBSCRIBE to my YouTube.
So, set a timer & go! Leave your result in the comments!!
If you happen to do the Nano 19, each time your complete all of the exercises, that is 1 round – how many full rounds can you get? How many reps? Your score should look something like 4 +11. That’s 4 full rounds + 11 more reps. Grab a friend, your hubby & kids. Have a competition. It’ll be fun!!
My advice to anyone who wants to “be fit” is to find what works for you. Don’t run because your friends run, or do Zumba because that's all there is around; find something that allows you to LOVE what you’re doing. It should motivate you to eat well, get lots of rest & feel proud of your body. Even the squishy bits.
My fitness isn't going to look like your fitness. I have learned to love my short legs because they allow me to accomplish things I never imagined, like toes to bar, cleaning my own bodyweight and 200 lbs deadlifts. I love pushing myself physically like I never imagined because it has taught me how very strong I am. To me, that’s what health and fitness is, becoming the best version of you!
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