workouts

Be FFAB! Workout of the Week II

100 Burpees for Time I know.

This is insane.

It really is.

And, even if you don't already despise burpees (which, chances are you do!), you will likely despise them after this. That's what happened to me... This exact workout was on the programming at my box a few months ago and I walked in excited and walked out totally whooped! I vividly remember feeling winded at 30, and panicking a little thinking "I'm not going to make it!" Of course I did but two days later I could hardly move my arms! Sign of a good workout, or insanity? You be the judge! :)

Yesterday, Karlye and had a similar reaction to this workout we did yesterday (another one from the programming at my box):

10 Thrusters 10 Over-the-bar burpees 8 Thrusters 8 Over-the-bar burpees 6 Thrusters 6 Over-the-bar burpees 4 Thrusters 4 Over-the-bar burpees 2 Thrusters 2 Over-the-bar burpees

Of course neither of "enjoyed" the burpees, but we did enjoy getting in a really good workout in less than 10 minutes! That's the beauty of burpees, right? No equipment needed, explosive and the perfect OMG-my-heart-rate-is-up movement, to make even the shortest workout feel tough!

So, how about giving it a try? If 100 seems way out of your league, try just 50 or 25. Don't forget to time yourself, too, so you can retest in a few months and see if you're any faster!

Do you hate burpees? 

Have you ever done 50 or 100 burpees for time? 

Be FFAB! Workout of the Week I

Guys -- I'm committed to bringing more workouts to this blog!! CrossFit style workouts are my favorite but most Be FFAB! workouts, like this one, will be workouts anyone can do, anywhere! This AMRAP (as many reps as possible) can be done at home, outside, OR at the gym and there's no equipment required! Looks easy? Think again! (Those burpees will get you!) AMRAP-10

Valentine's Day Workout

Hey friends! It's a snowy day in DC, but no excuses, right?  You can do this workout in the house with no equipment! And you really only have to convince yourself to get moving for 10 minutes! It's just 10 minutes long! (Granted, you should definitely warmup and cool down which will tack on time, but once you get going you'll be glad you did!) And what's Valentine's Day without a little workout?

Note: If you can't do push-ups with good form (no snaking, as they say in CrossFit) then lower to your knees or do incline pushups! If you can't jump in your apartment or wherever you live, swap the jump squats with air squats or lunges. However, if you decide to do lunges I would suggest 10 on each leg, not 10 altogether (too easy)! Alright Valentines, feel the burn!

Valentine's-Day-WorkoutOh wait, burpees not your thing? Read why they're good for you from Rx Review!

Interesting fact from the article: At the 2012 CrossFit Open, one of the workouts was as many burpees as possible in 7 minutes! The winner that year completed 161! That's amazing! 

How many could you get? 

Fashion Friday: 12 Days of Christmas WOD

Hey friends! Can you believe it's the Friday before Christmas? Woo hoo! To be totally honest, things have been really stressful lately as we try to prepare for our trip to Italy. I'm so excited but there's a million other things going on like hosting my family for Christmas, traveling to see Aaron's family, my car (I got in an accident about 2 weeks ago and I'm driving a rental), plus work. It feels VERY hectic right now and I'm struggling just to keep up with my laundry! Let alone the more important stuff! Haha.

However, there has been one saving grace - CrossFit. For me, personally, CrossFit has been the best way to destress. During that hour I'm at CrossFit, I'm mentally and physically challenged by the movements, and I don't have time to think about my to do list! That, my friends, is the biggest relief!

So, when I heard my box was doing a crazy workout they call the 12 Days Before Christmas, this Saturday, I knew it was just what I needed to get through the weekend and my mounting holiday stress! Now, I'm not exactly sure what all the 12 Days of Christmas workout entails, but I do know the gist is the pretty much the same everywhere: Complete 1, then 1&2, then 1&2&3, and so on till you get to 12. Here's the 12 Days of Christmas workout they did at Outlaw CrossFit last year:

1 Clean and jerk 2 Muscle ups 3 Box jumps 4 Hang squat snatch 5 Bar facing burpees 6 Push Press 7 Pistols 8 Toes to bar 9 Wall balls 10 Chest to bar pull ups 11 Handstand push ups 12 Front Squats

*GULP!* It's definitely going to be brutal!

I thought it'd be fun to tie in this week's Fashion Friday with this crazy workout, cause red and green stripe socks make a tough workout easier, right? :)

ALL-DECKED-OUT

Guns Tank / Christmas Socks / Nike Shorts / Nike Free TR Fit 2 Black / Holiday Headband

The 12 Days of Christmas Workout is scheduled for tomorrow morning so I'm taking tonight off from CrossFit to prepare. This evening I hope to work on blog-related tasks, such as returning emails and scheduling blog posts for while I'm away! There WILL be content on the blog everyday through to the New Year!

Thank you to those who completed my reader survey! If you haven't, please, please take a minute to provide your feedback! It's so helpful!

How do you deal with stress during the holiday?

Fashion Friday: Dance Party Clothes

Hey all! Happy Friday!!

How was your week? Did you do any arms exercises? I've been trying to do a little something everyday and I think it's working! We'll see at the end of the month if there's a noticeable difference.

I wanted to post a dance party splurge outfit today because I've been really pumped and motivated by music lately! I love how they turn it up really loud during crossfit, and there's a few songs I'm utterly obsessed with at the moment ("I love it," by Icona Pop) [I may or may not have just stopped writing this post to have a dance party around my apartment]!

I'm a stickler for pop music and I like a little hip hop and rap, too! My husband says it's cause I'm a club chick! Or at least used to be :) Lol!

Nowadays, I hardly ever go to the club, but I wouldn't mind jammin' out in these blue ombre pants at a gym somewhere...

Dance-Party 1. Hard Tail Shirred Knee Length Legging $77

2. Beats by Dre $280

3. Surf Stitch Amazing Tank $34

4. Nike Musique IV Dance Shoe $60

This is a definite splurge with the beats by Dre costing close to $300!! Would you spend that much on headphones?

What song makes you break out into a dance party? 

Happy weekend!