For time. Complete all reps of each exercise before moving to the next.
100 pull ups
100 push ups
100 sit ups
100 air squats
Last time was 21:33, so my goal for tonight was sub 20. Made it by 6 seconds, 19:54. Next time, I’ll aim for 19. Shout to my Foundation Crossfit people!
My good friends Dru and John from Foundation Crossfit stopped by Sound Session on Sunday to talk a little bit about working out. They explained exactly what crossfit is, what they do at their gym in North Seattle, how you can get down with some free workouts, and more. Make sure you come to the gym for the free “Rainstorm” workouts every weekend. It’s the best workout in Seattle, hands down. Whether you’re in shape or not, you can always get healthier! I’m there every week, and the people are super cool & friendly, so come check it out. Aight?
For more information, peep their website – http://www.foundationcrossfit.com
DISCLAIMER: That Bud Light didn’t belong to the workout warriors. That was Stretch’s from The Parker Brothaz, one of the best hip-hop groups in the NW, who were also on the show. You can hear more of them (and understand why we were joking about Yung Joc) by downloading the full show.
(i hate you.)
For time. Complete all reps of each exercise before moving to the next.
100 pull ups
100 push ups
100 sit ups
100 air squats
Finished in 21:33, which is 5 minutes better than my last time. Bladow. I’ll aim for the 20 minute mark next time. Try this one, it doesn’t get much simpler! Shout to Foundation CF.
(yeah, that’s me in the way back…lookin’ like the Kanye bear blasting off)
I’ve been slacking on the CrossFit posts, but the Jedi Gym reminded me. This weekend we did:
Tabata Squats for a warm up
5 rounds for time:
200m run
15 kettlebell swings
15 burpees
Using 25 lbs, it took me 18:39. Kinda disappointing, I’ll have to work on my burpee game. For someone who enjoys doing hella push ups, it’s strange that those slowed me down so much. Eh well, next time.
Speaking of which, I’ma keep posting crossfit related goodness until at least one of you random Seattle readers comes out to the free workouts on Saturdays @ 11 AM at Foundation Fitness with me. It’s on Lake City WY and 100th, so it’s pretty easy to find for North Seattle folk. You don’t even have to be in shape, you just have to enjoy getting some exercise. Plus, it’s fun and healthy. What could be better? Hit me up for details, or you can check it out for yourself at the Foundation site.
“Geeks are cool now…this is our time”
I agree completely. Dru, when are we going to incorporate “kill pose” at the gym?
Swiped from Yeezy.
(ok, this guy ain’t human…)
Tried “Angie” for the first time tonight. Pretty simple:
For time. Complete all reps of each exercise before moving to the next.
100 pull ups
100 push ups
100 sit ups
100 squats
I got 26:16. Those pull ups are brutal, they took half my time alone. I need to learn how to kip. I’ll shoot for 25 minutes next time. Try this one. It’s fun and all you need is a bar.
I think I’ll keep posting workout stuff until I can convince one of our Seattle readers to come check out the free crossfit workout at 11 AM on Saturdays @ Foundation Fitness. Then I won’t jam up the blog with the CF workouts I try, since I know some of y’all will get all pissy if I don’t keep this music related. Then again, this is my world and music’s only a small part of it. We’ll see. Anyway, last night’s workout was “Fight Gone Bad” (check the video above for an explanation of each station).
3 rounds, one-minute stations for reps, one-minute rest between rounds:
wall ball, 16lbs
sumo dead lift high pull, 70lbs
box jump, 20″
push press, 65lbs
row (count calories)
Add up every rep you complete (and every calorie for the row) and that’s your final score. I got 235. Next goal will be 240. Try this one out if you can, it’s a crazy workout. Plus it only takes 20 minutes! Can’t beat that right?
If you can’t try it in your current gym, seek out your nearest crossfit spot. Seattle people, holler @ me if you want to come to Foundation Fitness sometime. We had Ricky Pharoe get hooked recently and DV-One will be checking it out soon. Official Seattle hip-hop workouts, son. Don’t be squishy for the summer.
(see, even Barack does CrossFit)
Next time you’re in the gym, try “Cindy“…or like I did tonight, half of it:
5 pull ups
10 push ups
15 air squats
That’s one round. Do as many rounds as possible in 10 minutes (the real “Cindy” workout is 20 minutes…yeesh).
Tonight = 9 full rounds + 5 pull ups
My goal for next time is 10 full rounds in 10 minutes. Very doable. Try it! Shout to Foundation Fitness.
For those of y’all who know me personally, I’m sure I’ve talked your ears off about CrossFit workouts. My man Dru put me on to them recently, and basically, they’re high intensity, short duration workouts that really kick your ass. It takes a minute to describe in detail, but if you enjoy working out, I can’t recommend em enough. They’re way more efficient and rewarding than normal lifting. If you’re in Seattle, come check out the free Saturday workouts at Foundation Fitness every week at 11 AM. Just check their blog for more info.
For my fellow crossfitters, I’m going to try to put my results up as much as possible. Today’s workout was “Kettlebell Hell”:
5 minutes max kb swings
waiter’s walk to stoplight and back (approx. 400m)
2 minutes max kb swings
waiter’s walk to stoplight and back
I got 172/74 with the 16kb bell (~35lbs). Pretty good effort for the first time doing this one, though the left arm portion of the waiter’s walk was killin me. Great workout though, try it!