CrossFit Style Upper Body Ladder Workout

Another CrossFit based workout for you, this one is based on using the "Ladder" format which means you start your set off with the highest number of reps (Usually 10)  and work your way down to 1 rep per set.

Here is an example of the Upper Body Ladder Style workout I did in this video:

• For the first round I did 6 different exercises with 10 reps each.
• For the second round I did 9 reps for each exercise and then 8,7,6,5,4,3,2 and lastly for my final round I finished off with 1 rep for each exercise. For a total of 55 reps per exercise and 330 reps in total.
• I did the following exercises in each round - Dumbbell Press with 50 pounds in each hand, Wide grip pull-ups, Olympic dips, Sit-ups, Push-ups and Arm curls with 30 pounds in each hand.

I also show you how you can "scale" your workout to fit your level of fitness since not everyone can do a full push-up or pull-up ;)

This was a hard workout on my triceps since the Shoulder press, Olympic dips and Push-ups all hit my triceps hard. I did make it through with only a few small pauses and got pretty close to the 20 minute mark!

What is CrossFit?

If you've been watching some of my more resent workout videos, you will have noticed I have been doing more CrossFit style workouts lately. This is because I joined a CrossFit Gym a few months ago and it has really impacted how I now do my workouts.

This doesn't mean CrossFit is the only way to do a workout but I do have to say it is one of the most effective and efficient ways to get a great workout in the least amount of time with what I feel are the best results.

The nice thing about a CrossFit style workout is that it is completely scaleable, exercises can be substituted depending on your fitness level and what gear you have at your disposal. How many reps you do or weight you lift is also scaleable to your level so it does not matter how old or fit you are. You can start out with short, low rep workouts and then workup to longer harder workouts as your fitness level improves.

One thing to note about CrossFit workouts in general is that most of the exercises performed are compound based, which means they workout a bunch of muscles all at once as the goal is overall strength and endurance rather than perfect pecs or biceps ;) CrossFit programs are also heavy on the core muscle groups utilizing power-lifting moves that really engage the largest muscles in your body, this makes the biggest difference in terms of aiding your body to produce all the right hormones which build muscle and make you feel more energetic and healthy.

Many people feel CrossFit is a more of a culture or community, or way of life, much more than just working out!

Thrusters For the First Time at CrossFit Today

I did something very new for me today, they are called thrusters which is basically a bunch of exercises combined into one "if possible" continuous movement.

You can start off with a Power Clean that goes straight into a Front Squat, ending in a Push Press.

This is what the Thruster Looks like unbroken.

I managed to get up to 185 pounds today but it took me a few attempts to get the job done and I would have to say my form did not look pretty ;) Lots of room for improvement for sure!

• Video samples taken from (www.crossfit.com)

CrossFit Style Workout - Legs - Chest - Abs

I mentioned I was going to be showing you some of my real world CrossFit Style workouts and so this marks the first of hopefully a bunch of my Crossfit Style home workouts I will share with you :)

This workout is by no means a true CrossFit workout but it does share some similarities with CrossFit, mainly the none-stop pace incorporating typical cardio exercises with muscle building exercises. In CrossFit you generally do not do any isolation exercises (one muscle group at a time) but rather do compound exercises. I kind of mix it all together and make my own version of a CrossFit workout that incorporates some more dedicated and focussed muscle building movements.

In CrossFit I would also try to never stop moving but in my Hybrid workout I do take a few breathers, but only so I have enough energy to do a complete and full effort set.

When I made this video I kind of ran out of card space so there is a bit missing but you will get the idea of how it all works.

First time going to a Crossfit Gym - Crossfit Langley

Today I went to a Crossfit Gym, since it was a Friday we all kind of took it pretty easy and it was a short 40 minute workout, I guess many of the regulars workout 5 days a week or more here and so Friday is the end of the week kind of easy day. We did a variety of floor strength excersises that included pushup and situp variations along with some low to the ground lunge type moves. We also did mixed in 5x400 meeter runs, all in all I probably burned about 400 - 500 calories and got a good sweat going.

Their website is cmamartialarts.com but they are working on a new website as they are getting away from the martial arts side of things and have now gone to all Crossfit. I bought a month all-you-can-eat membership to give this new rather close to me location a go and see what I can get out of some Crossfit training...