After an utterly miserable Monday this was a great way to let go the frustration from work

It was a terrible Monday... I thought I had definitely started the day from a wrong foot.... Everything at work was going wrong, went to renew the rental car without my credit card omg everything just went wrong... BUT I think the week is going to turn out so well...I nailed my crossfit work out and then later on got a great news from my friend/team mate... he is going to become a dad... So I guess Monday was not so blue after all... :-) I have totally fallen in love with crossfit4u in Doral... Amazing place full of energy and good vibe :D

Today's work out was Superb... Today’s WOD was called "FIGHT GONE BAD"

Warm up 4 laps run followed by burpees, push-ups, mountain runners, air squats etc.

5 Rounds of the following (Take 15 seconds breaks in-between exercises)

1 Minute - Wall-Ball Shots (20lb ball)

1 Minute - KB Sumo Deadlift + High Pull (with a 45 lbs kettle Bell)

1 Minute - Box Jumps (20'' to 24'' inches)

1 Minute - Push Press (65 lbs - 75 lbs)

1 Minute - Rows

Rest 1 min and then start from the beginning


After the 5 rounds are done then run 400m fast :-) Stretch well and warm down....

This work out can lift your mood from a bad Monday :-)

WHFoods| | The World's Healthiest Foods

All my fellow health craze friends... :-) I'm sure you'd love this one :-)

WHFoods: The World's Healthiest Foods

It's Friday || Ending the work-week with an INSANE Work-Out

It's Friday and time for Jose's INSANITY lunch work out... It was amazing today too as always .... And I made this Friday even crazier by doing a crossfit session after work... I was in a great mood today... The hectic week ended, I reached my body fat goal of 8% five weeks in advance, and my younger sister finished her under grad...  With all those great news, I was hyper the whole day....

Ok... So this was Jose's Insanity Lunch workout which is FILLED with PAIN and FUN :-)
Starting with a 20 mins warm up

Then, 4 rounds of the following without breaks 

(1) 12 box lunges and push - bring on step down from the box, do a lunge, one you go back on top do a press

(2) 12 (per each leg) jumping lunges

(3) 12 (per each side) Side Lunges with Arm raises - Do a side lunge, one you come to a standing position do a lateral raise

(4) 12 (per each side) box skii jumps (when you come down on each side you will have to touch the floor as well - this is same as doing Suicide Drills on a box/step)

(5) Hold the box/step and do 10 mountain climbers, 10 knee to the elbows and 10 kicks (total 30 per leg)

Do ten mountain climbers from one leg, then bring the same leg's knee towards the outer elbow of the hand, and then do side kicks while staying in the same position (all while holding the box/step)

(6) Push ups routine

- Hold the step from the left hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder. It is similar to the pic below the only diffrenece is using a box/step instead of the medicine ball

- Now hold the step from the Right hand and other hand on the floor. Do 6 push ups and everytime you push your self up, take off the hand on the floor and tap the opposite shoulder

- Now do the same push ups one on the right side of the box switch hands and do the next on the other side (do 6 for each side)

- Now bring both the hands to the center of the step and do 6 push ups

(7) Hold the step from both hands and bring the legs in and out - Hold the steps/box from both hands and bring your knees towards the chest and then out, it'll be like jumping in and out

Repeat this for 4 rounds with no breaks :-) after for rounds are over take a couple of mins break

Then the second part of the work out. 3 rounds of the following

12 deadlifts with upright row (same as the pic but with dumbbells)

12 Push up position row

30 seconds Fast Step ups



YES!!! This was DEFINITELY INSANE... Was a superb workout... many thanks to Jose!

HOLD ON!!!! 5 hours later I did more stuff... hahaha... CROSS FIT session..

Todays workout at the Doral Crossfit4U was the following:

21 Thrusters

80m sprint

21 swing Pull ups

80m sprint

15 Thrusters

80m sprint

15 swing Pull ups

80m sprint

09 Thrusters

80m sprint

09 swing Pull ups

80m sprint

I finished this in 6 mins and 28 seconds :-)

After this did a quick abs work out. 4 rounds of 20 seconds workout and 10 seconds rest

20 Seonds full Abs

20 Seconds Planks

20 Second toes to bar

Enjoy the weekend guys... After an insane Friday I am sure I will have a good rest :-)

Thursday || Time to have fun with Tire Flips

I'm two days late to update the blog :-) had a crazy week... Anyhow, Thursday was great...did an awesome work out.. My legs were killing me earlier today probably cus of all the fun with Tire Flips :D

5 rounds of:

10 Tire Flips

 

20 Full Abs holding a 15 lbs - 20 lbs medicine ball

 

 


10 KB Figure 8 (35lbs - 40 lbs)

10 Ball Slams

10 Push up and Side Planks

 

80m Sprints

I finished it in 28 mins :-) check how fast you can do...Strech well and warm down...

Wednesday || Core + Cardio Followed by the Cross fit WOD

||CORE + CARDIO||

Wednesday it is :-) Another day with Jose's Core + Cardio workout.. It has been even better after he changed them from last week. Todays workout also had many Planks - regular planks, planks with reaching each hand forward, planks with hand and leg raises, planks with knee to elbow movements, planks with many other hand and leg movements, both the legs movements while staying in plank positions etc. Also we did full abs, cycling abs etc. this Cardio and Core combo has been great... I found some videos online as well... may be you can take a look at it...

||Then Comes more FUN||

The Crossfit WOD. I have to tell you day by day I am getting addicted to this crossfit. It has been improving my fitness/endurance massively and also helping me with my fat burning goals :-) Jose's work outs combined with Alex's crossfit work out at Doral Crossfit is working wonders for me right now :-)

So... after the Core+Cardio session I did a 20 mins nonstop session of the following:

20 Deadlifts                                                                            20 Chest Press  

                               20 Wall balls

80 Jumping Jacks

I was able to complete 5 rounds within the 20 mins time limit... Loved it... And felt good :D

Thanks Doral Crossfit for showing me the way with some crossfit magic :D and Jose for helping me from the Carnival Gym... Dyamn... I am lucky to get some good hands :D

Two more days left to complete another successful week. Waiting for the Friday lunch workout which is my favorite of the week :D

I have 5 more weeks to cut 1.4% of my body fat and reach my 8% goal by May 31st

See you tomorrow :)

CARDIO TUESDAY!!!!

Today for the first time I did Jose's Spinning class during the lunch hour... It was superb. I have done all the spinning classes in Carnival Cruise Lines gym now :) Wilma's classes has also been good. She does a lot of hills and jumps as well. Jose's class had a very good mix of hills, jumps, sprints etc. and it was high intensed from the start to the end. I loved it and didnt even feel the time went by. I was able to push my self quite well.

After work I went to the Cross Fit Session in Doral as usual.... Todays workout was very challenging but I nailed it. I finished it in 25.30 mins. It may be not so good compared to pros :D but I personally pushed my self real hard and finished first in that session :-)

So this was the work out - MANMAKERS

Warm up with 4 hill sprints and 4 X 200m runs and stretching

Then comes the manmakers

You do Manmakers in decending order (with a couple of 20 lbs dumbbells)
10-9-8-7-6-5-4-3-2-1

After every even number you do a Hill Spint (50m)

And after an Odd round you do a 80m fast run

(Example: you do 10 manmakers, then you do a 50m hill sprint and run back (about 100m), then you do 9 manmakers followed by a 80m sprint, then 8 manmakers and hill sprint again, 7 manmakers followed by 80m sprints, 6 manmakers and hill sprints and so on till you do one manmaker and a 80m sprint)

This a video on how to do manmakers (watch the first part on how to do manmakers):

I finished the workout in 25 mins and 30 second... Hope you will enjoy the workout and push hard beyond your comfort level :-) have fun guys...

Crossfit work outs are from Crossfit4u in Doral, FL
Other workouts are from Carnival Cruise Lines Gym Assistant Director, Jose Seminario

This is definitely the way you should start a week || Filthy 50's

Today's Workout of the Day was FUN! We had to do 50 reps from each exercise for 10 different exercises...I finished it in 33 mins :D Try how fast you can finish it :-) Challenge your self, push beyond limits :-)

Warm up with 400m fast run and do some stretchings :)

10 Exercises are:

50 Box jumps (24 inch box)                                        50 Swing pull ups

50 Walking lunches                                            50 KB Swings (30 Lbs)

      

                                   

  

50 Knees to elbows (use the bar to hang and bring your knees to your elbow)

50 Push press (65lbs)                                         50 Back Extensions or Supermans

                       

50 Wall ball shots (20 lb ball)                                50 Burpees

  

50 Double unders (or 150 singles)

Followed by a 800m fast run :D

Rock the workout Peeps!!!

Crossfit work outs are from Crossfit4u in Doral, FL

Other workouts are from Carnival Cruise Lines Gym Assistant Director, Jose Seminario

Friday || Workout Gone Insane

It was the time for Jose's (Jose Seminario) Friday CRAZE Session... I cant explain howmuch I love this class... One hour of TOTAL INSANITY!!!! Absolutely love it...

So as usual we did Warm up for 20 mins with fast pace full body and core exersices

Part 1 - (2,4,6,8)- Start with 2 reps from each exercise, then 4,6, and 8 then take a 1 min break before moving to the next set of exercises

JUMP SQUAT

Pushup Jacks (same as fit test). Pushups, but raised to the next level. This exercise is pretty much impossible to do unless you can already do a regular pushup. It can’t be performed using the modified bent knee pushup position, unless you want crushed knee caps. You start off in the plank position with your feet together. As you lower your body, you simultaneously move your feet apart by 18-24 inches. As you push your body up, you will simultaneously bring your feet back together again.

BURPEES

Power Jacks (Same thing as Squat Jacks). We’ve all done jumping jacks. This exercise turns up the intensity level by making you land into the squat position at the end of each repetition. Doesn’t sound like much of a difference, but your gluts and quads will be screaming for mercy at the end of the session

********************************1 min Rest****************************************

Part 2 - After the 1 min rest you do 20 second of the following each excercises

Wide Feet football Sprints (20 Seconds) You run in place as your legs are spread out and you are almost in a squat position. Your feet are pumping as fast as possible, and your arms are raised as if you are blocking an imaginary person.

High Knees (20 Seconds) Almost the same thing as running in place, but you’re bringing your knees above your hips with each step. The raising gets the lower abdominals in play

Suicide Drills (20 Seconds) You sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps. Alternate to the left. This exercise activates your core as you touch the floor and raise your body.

Switch Kicks (20 Seconds for each leg)You perform this exercise standing up. You alternatively kick each leg to your front as high as you can. The key is not to stop between each kick. Meaning, at least one leg should be in the air at any given moment, and the supporting leg should be moving off the ground prior to the kicking leg returning to the floor. This exercise works your legs and lower abdominals.

Now start again with with Jump Squats... Do the same routine (Part 1 + Part 2) for 3 rounds. ..

Part 3 - Abs (20 each for 3 rounds)

- Lay down, Raise your legs hold the weight (8lb Dumbbell) and reach the upper body towards the toes
- Keep the upper body 45 degrees from the flow, keep the legs up 45 degrees as well and do side twists with the dumbbell(8 lbs)
- Stay on the plank position and transfer the dumbbell from one side to another with minimal hip movements

Strench well and warm down - You will LOVE this workout... It's crazy yet so satisfying :-) Enjoy the weekend!!!