Tag Archives: Crossfit

12 Days of Christmas WOD

Hello!  I can’t believe Christmas is here and gone already…too fast, too fast people.  I am going to do a Christmas re-cap over the next few days but first I wanted to tell you about the workout I did on Christmas Eve.

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I stumbled upon it on Tina’s (from Carrots n Cake) Instagram.  Since I was going to the gym that morning and needed a WOD to do I jumped on it!  I googled 12 Days of Christmas WOD and a bunch of Crossfit gym’s websites came up.  I picked the one that I thought would be best for me.

This is how it went:

  • 1 Clean (30 Pounds)
  • 2 Hand Stand Pushups (modified this to 2 shoulder presses)
  • 3 Front Squats (30 Pounds)
  • 4 Sumo Deadlift High Pull (30 Pounds)
  • 5 Pull Ups
  • 6 Box Jumps
  • 7 Burpees
  • 8 Push Ups
  • 9 Wall Balls (10 Pounds)
  • 10 Kettle Bell Swings (15 Pounds)
  • 11 Deadlifts (30 Pounds)
  • 12 Thrusters

The concept of the workout worked just like the 12 Days of Christmas song.  Do exercise 1, then exercise 1 and 2, then 1 and 2 and 3, and so on.  It was a really tough one but so fun and so worth it!  I’m telling you, one of the best motivators I have found is knowing you are going to be enjoying yourself (and cheating).  It gives me the motivation knowing I am earning my meals!  I finished in just under 30 minutes!  

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How did you earn your Christmas dinners?

How To Stay Fit Without a Gym Membership

Confession.  For about 2 to 3 years while living in Boston I didn’t belong to a gym.  Anyone living in a city can relate I’m sure.  Gym memberships are just too darn expensive! Especially when you have a rent to pay that claims half of your pay check.

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There is good news though.  You don’t need a gym!  I worked my way towards feeling the best I have in my life, without one.  Let me tell you how to stay fit without a gym membership…because I did it myself!

Go For A Run:  The best thing about running is all you need are your two legs!  Okay and I guess some shoes and gear.  The key to keep running fun and effective is to change it up or work your way towards a goal.  Some days do hills, other days to interval sprints.  Change up the route, or sign up for a 5k.  Running outside is one of my favorite ways to get my sweat on!

Drop-In Yoga Classes:  I was lucky to find a studio in Boston that had cheap drop in classes (only $10).  If you can’t find a studio with cheap rates like this, look for community classes which only ask for a small donation.

Work Out At Home:  For about a year I would do Jillian Michael’s 30 day shred videos (they are available on YouTube for free).  I still love them, and actually just did one tonight for the first time in a while!  They are only 30 minutes long but incorporate strength training and cardio.  Just make sure you have a set of dumbbells ( a great gift idea)!  I also just discovered Melissa Bender’s site that has short workout videos you can do at home!  Check it out!

Use The Park as Your Gym: I had a big park in my back yard when living in Boston.  It was a great place to work out in the mornings.  I usually would look up Crossfit workouts that didn’t require any weights.  Think lunges, burpees, sprints, squats, etc. I also recently found a great website called BodeeFit that sends you a daily workout that you can do at home.

Go For a Hike:  Find a trail near you.  Ask around or use Alltrails.com.  

Now that I look at this list myself, I might be re-thinking my gym membership!  The world is our play ground and there are so many ways to stay active without expensive equipment or machines.

How do you stay fit outside of the gym?

 

 

Easy Primal Salsa Burgers

I can’t take full credit for these primal salsa burgers.  My sister gave me the idea this summer when she told me about her salsa turkey or chicken burgers.  I decided to try them out with some real meat and on the grill.  Now they have become a go-to dinner / lunch.  I’ve really been enjoying bringing burgers to work for my lunch.  They’re easy to re-heat and filling!

Easy Primal Salsa Burgers

  • 1.5 llbs organic grass-fed beef sirloin
  • 1 cup of fresh salsa (mine was from Whole Foods)

Mix the beef and salsa together and form 5 patties.  Throw on the grill on medium heat and cook for 8-10 minutes on one side and then flip.  Cook for an additional 5-10 minutes depending on your desired temperature.  Wah lah! Told you that was easy!

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For my sides I cooked up some quinoa and roasted some brussels sprouts with salt, pepper, and a sprinkle of parmesan cheese.

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This meal was a perfect one to follow the workout I did tonight.  I feel like my week doesn’t start until my Monday workout and dinner…it really helps kick me in to gear for the rest of the week.  

Tonight’s Workout

  • Ran 1 mile
  • Walked for 5 minutes
  • Biked for 5 minutes at a high resistance

Three Rounds for Time: Completed in 8:15

  • 10 clean squats with 40 pound bar
  • 20 box jumps

This WOD was a quick hitter but definitely kicked my butt.  My legs are going to be feeling pretty sore tomorrow!

 

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