According to Wikipedia, CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement," with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains." Workouts are typically intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls and boxes for box jumps.
In 2011, I was working on trying to lose my pregnancy weight from my second child and found an awesome trainer, Tammye Wright. She does small group personal training, CrossFit-style and circuit training in Maryville, TN. I added muscle to my form, lost weight and decreased inches, while working out with Tammye. I got into pretty good shape and she pushed me to do things I never thought possible. I worked out with her consistently for over a year and tried to be a good student and take lots of notes.
Recently, while working out with Amy, I am trying to repeat my workouts that I learned in the past. I am not in as good of shape in regard to strength and endurance as I was and I am trying to get it back! These workouts are grueling! We are doing circuits of one minute intervals, alternating strength and weightlifting moves with high intensity cardio. We usually workout for a minimum of one hour. Today we worked out and I took a couple of pictures of Amy. Check these out:
Note: Those stairs go much higher than the picture shows (120 steps) and Amy did them up and down 4 times.
A lot of the activities we are doing are bodyweight exercises, meaning exercises that don't require equipment but only your own body weight. Circuit training has lots of benefits. Studies show that circuit training is the most time-efficient way to enhance cardiovascular fitness and muscle endurance. They also show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise. I know from my own personal experience that it works; Amy and I are doing all sorts of crazy exercises but having fun at the same time.
Examples of activities we have done are burpees, squats, box jumps, lunges, firewalkers, push-ups, shuffle jumps, one-legged deadlifts, medicine ball throws, kettle bell swings, mountain climbers, resistant band training, stairs, suicides and several free-weight lifts, too. We are also doing sit-ups, supermans, planks, jacks and speed skaters. I am literally only naming a few. We are going to try and take more pictures in the future and share some exercises with you that you can do at home and give you a better understanding of what we are doing.
For now, we are sore and trying not to puke during the workouts. It has been awesome to have a partner who is so committed. Amy is really pushing herself and I am so proud. I hope that in six months I'll be able to do another guest post about my own transformation, too!