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)

Get Fit Over 40 Update Video - Gained a Few Pounds

Just some quick Update Info in this YouTube video, in short... I am gaining some weight which is what I want to do but I am hoping most of it is the good kind. My body seems to be on the mend, at least my knee is feeling a lot better which is helping me with my core leg exercises. I figured out that overhead squats are totally not for me after semi paralyzing my shoulders which was kind of scary! I'm all good now! And sorry but I will not have a workout video for you till later on this week as I will be away for a couple of days, should have something for you on Friday or Saturday if it all works out.

Watch my below YouTube Update Video for all the details :)

CrossFit Style Workout - Leg Extensions and Curls - Back - Abs

Here is another CrossFit Style workout for you, in this CrossFit workout I focus on Legs and Back with some Abs at the end. This is not a true CrossFit workout as I do focus a bit more on some body building isolation type exercises but the idea of incorporating cardio and strength training in a non-stop styled workout is similar to a CrossFit workout.

Here is what I do in this workout: For Legs I do three sets of Leg Extensions and then three sets of Leg Curls. For Back I do three sets of Wide Pull-ups followed by three sets of Narrow Pull-ups ending with three sets of Bar-rows. For my Abs I do three sets of Wheel Roll-outs. Between each double set I do one minute of high intensity Elliptical. The entire workout lasts about 40 minutes and I only rest just long enough for some stretching, some weight adjustments and to catch my breath so I have enough energy to do each set properly.