Tag Archives: crossfit

You Want Me To Do HOW Many Burpees?!

16 Jan

True statement from a BLAST participant!

The BLAST program picked right back up last Monday and I finally got around to doing the workout. I’m a BIG believer in never putting a client/participant/friend through a workout that I’ve never done before, but the other trainer designed the workout so I knew it was doable.

We incorporated AMRAP (as many rounds as possible) last session and the participants actually liked it (gasp)! It was challenging enough for their respective fitness levels; they didn’t have to worry about staying on beat or keeping up with the others. And trust me, when they say they like something, we do our best to incorporate it differently ever session!

But..this session..they (AND ME) have to do 30 burpees! 30 BURPEES? HAVE YOU EVER DONE 30 BURPEES? Consecutively. Not 5 here, another exercise, 5 more, another exercise, and so-on.

One after the other after the other after the other..until you hit 30. That’s tough. Hard. But believe it or not, doable! Now I’m not saying no one can rest (quickly) then get right back to it, but it’s such a huge accomplishment when you reach 30!

So I challenge you..

30 burpees. Consecutively. In under 2 minutes.

Ready? Go!

New Year, New Rear with Active Vixens

4 Jan

TGIF TGIF TGIF..cue in the saxophone and Katy Perry.

Today is a GREAT day, not only because it’s Friday, but also because I received amazing news last night! Thanks to Meagan, the founder of and mastermind behind Active Vixen, a community created for athletic women to share workouts, stories, and outfits with one another, has chosen to feature me on her blog! I’m deeply honored to be a part of something that, I too, believe in; sweating in our respective communities and reaching greatness.

 Home » Featured Vixens

Meet Katie!

Featured Vixen - Katie!Hobbies: Exercising, cooking/baking, shopping, crosswords, traveling/exploring, blogging

Name: Katie Age: 22 From: Rochester, MI3 Words that Describe You: Passionate, Innovative, Determined We love passion!How do you stay active? Running, teaching and taking group fitness, personal training clients, yoga, CrossFit: anything to support my community! Darn, girl – you do it all!What do you do for you? Eat well, rest, spend time with family and friend who support me, shop, cook and love lifeKatie, we are so impressed.  You do so much for a 22 year old.  Keep up the great work and continue to share you passion with others! – AV
Sharing my passion for fitness and meeting others with like-minded passions is so powerful; reaching out and connecting with individuals who strive for greatness everyday is a blessing to me! Thank you Active Vixen!
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In honor of both the New Year and my amaze news..I’ve got a doozy of a workout for you! It’s a treadmill walking and running workout with steep inclines, surely steep enough to get those rears in gear ;). Thank you Courtney for being an inspiration to this workout!
Time MPH Incline
0-5:00 4 1%
5:00-10:00 7 2%
10:00-12:00 4.5 2%
12:00-14:00 4.2 8%
14:00-16:00 4 10%
16:00-18:00 4.2 8%
18:00-20:00 4.5 2%
20:00-22:00 4.2 8%
22:00-24:00 4 10%
24:00-26:00 4.2 8%
26:00-28:00 4.5 2%
28:00-33:00 7-8.0 2%
33:00-40:00 4 1%
As always, both the speed and the inclines are there as a reference; everyone is at a different stage in their fitness levels, it’s YOUR workout, workout for your level!

Have a great weekend!

WOD Asana

11 Dec

What happens when you combine Crossfit and yoga?

WOD Asana!

Sunday morning started bright and early with an hour and a half combination workout; half Crossfit, half yoga. Rochester, Auburn Hills, Royal Oak and the surrounding communities have a large-ish Crossfit population with boxes everywhere. We headed to New Species Crossfit in Royal Oak; one of the assistant managers and educators trains there and both were leading us through the Crossfit portion.

New SpeciesWe started with a timed-5 minute warm up of 15 seconds each:

  • jumping jacks
  • “air” squats
  • mountain climbers
  • hollow rock

After that..duh-duh-duh.

12-minutes:

7 burpees

14 tuck jumps

7 candlesticks

The burpees were different from the ones I usually do; they had us come all the way to the ground, then almost peel ourselves off to come to standing, clapping overhead. When I do them, I either perform a push-up or hold a plank, then jump my feet back in and jump up. The Crossfit burpees were more challenging since pushing up from the ground is the hardest part-NO MOMENTUM.

Burpees have 6 movements:

  1. hands to the ground
  2. walking or jumping feet back to plank
  3. push-up, hold plank, or drop completely on the floor
  4. pushing up from the ground to a full extension
  5. walking or jumping feet back in to a squat
  6. standing/jumping up or clapping arms overhead

Another reason they’re so challenging? Think about the amount of mass (your entire body weight) you move over a distance (your full height plus the height of your vertical jump); transitioning from a squat to plank to squat to a vertical jump requires tons of muscles and lots of energy. Breaking a burpee down makes us quickly realize why burpees are a functional exercise and calorie/fat burner! Please add them to your workouts; yes, they’re hard and test every aspect of you but there are SO many variations to make them easier/harder!

How do you burpee?

Updog Yoga, Rochester

5 Nov

This is my first Sunday-scratch that-first WEEKEND day off of ANY work! I’ve either been:

I love being busy and am happy I’m involving myself in so many things but it’s nice to have a “me” day #greedy

So what does a girl do on her “me” day?

YOGA.

One of the MANY perks about being an educator at lululemon is getting out into the community and taking all different forms of fitness classes; yoga, CrossFit-you name it, I’m eventually going to take it! Even living in a smaller-ish city (Rochester), there are actually a lot of studios to practice yoga, either in the heart of the city or surrounding communities. All it takes is a little look-seeing while you’re driving through from place to place (pref not done at the same time). That’s how I found Updog Yoga!

Right off of University Dr., it’s tucked behind the old library building on the second floor (if you blink, you’ll probably pass it!). When you walk in, you’re greeted with a lovely breakfast spread, fully stocked with fresh fruits, dip, and coffee. FREE COFFEE.

After I signed in, the woman at the desk informed me that the first week was FREE! Yoga classes-mind/body classes in general-are very pricey; I’ll definitely be taking advantage of 7 classes at no cost!

The class was a 90-minute Vinyasa yoga practice taught by Natalie (who knows some of the yogi’s who teach at Oakland!). We started with a series that was pretty challenging; doing one-legged push-ups in a warm-up is a sign that this class has one) regulars, two) an advanced instructor, and three) they both mean business. We did a total of 3 sequences, all about the same level of difficulty in their respective ways. The pose of today’s class was half-moon (photo to come) and it was featured in every sequence.

One thing that really stuck out to me was, once the instructor took us through the sequence on both sides, she turned up the music and let us go. I appreciated it because it let me and the other yogi’s flow at our own place and practice the poses that we wanted to master (I’m working on kicking up to a head stand while another was perfecting her full-moon pose). But it got me thinking, what if you had a terrible memory? Would you say something to the instructor or just act like you know what you’re doing by following someone else? This isn’t the first practice I’ve been to that it was set-up like this, so it must be common..just got those wheels turning upstairs :).

One more thing that really stuck out to me was while we were going through our flow, the instructor came around and massaged lotion onto our necks. I wasn’t expecting it but I actually liked it after-the-fact! I can’t put a name to the smell but it had the effects of “Vicks” and opened up all the passages in my chest, neck, and face-so rejuvenating!

The rest of the day was spent doing tons of homework, laundry, making brownies, watching the Steelers vs. Giants game, and waiting for a certain someone to get off work..

so he can help with these

Do This To Get Looks At The Gym

9 Aug

Well hello football friends! Who’s excited about the season starting tonight?! Okay- it’s only the preseason but still..football is football; it means the real season starts soon which indicates fall is right around the corner! Scarfs, UGGs, and pumpkin lattes oh my!

Back to reality.

Thank you for all of your kind words on my last post; reading your thoughtful responses on how you too are dealing with balancing life reassures me I’m not in this alone! I can learn from each and everyone one of you, keep them coming :).

Vertical BOSU Lunges.

Simply line 2 BOSU’s up, the behind one slightly to the right of the front one (hip-width apart) and stand on top. Lunge away!

This is NOT an easy exercise! You’re on unstable surfaces so your core has to work overtime, balance is an issue or two, coordination, strength, and the observers around you who are mad they didn’t come up with an exercise this cool and functional are factors too. Beginners could hold onto a wall or bar to the side of the front BOSU.

The rest of the circuit: 3X-15 reps.

  • jump squats
  • plie squats
  • jump lunges
  • vertical BOSU lunges
  • deadlifts
  • “t” push-ups
  • triceps dips
  • pull-ups/chin-ups