Examples: My CrossFit workouts

I talked about my CrossFit workouts in this weekend’s post – My Escape from Folsom. Here’s an example workout that I do ~2x week:

4 sets of…

• 25 push-ups
• 25 situps
• 25 weighted squats
• 25 kettle bell swings

I time these at 15 minutes so there’s clock pressure. About two months ago, it took me the whole 15 minutes (or more…) to complete. Today, I finished in 12.5 minutes. I followed this timed workout with 50 kettlebell snatches – 25 each shoulder then  a slow 1.25 mile run, then 50 more pushups.

Some days, I’ll do the above workout, and bookend with the 1.25-mile run before and after the workout. The run before the workout is the perfect warmup. The run after the workout forces me to keep me form and stride when my core is completely fatigued.

Or, I’ll do 50 pushups/situps to start, then 2×25 of the rest of workout.

Or, I’ll do 3 x35 instead of 4×25. I feel like these latter two force me to push muscular endurance and strength simultaneously. No scientific proof to this – just how I feel.

I’ll also mix in CrossFit exercises during a longer run: run three (3) miles,  stop and do 50 pushups and 50 squats, then a three mile run.

Other exercises to fit into the workout:

• 25 unweighted squats
• 50 mountain climbers
• 25 knees-to-chest
• 25 negative incline push-ups with an exercise ball
• 25 burpees
• 25 candlesticks

There are a lot more I could do – pull-ups, dips, lunges, and more. This is just my routine for now that requires minimal equipment, enabling me to do the workouts at work early in the morning, in hotel rooms when traveling, or in the afternoons when I’m working from home and brain starts melting around 2pm.