Epic #FitnessFails Only CrossFitters Understand

Epic #FitnessFails Only CrossFitters Understand

If you’ve ever done a WOD (Workout of the Day)| these #CrossFitFails may be all too familiar. Beware: they might make you never want to take a CrossFit class again u2014 or ever!

Related: What to Expect at Your First CrossFit Workout

|
“|”id”:37762258|”type”:”video”|”thumbnail”:”Image Source: 5 CrossFit Workouts Anyone Can Do

|
“”|””id””:37763328|””type””:””video””|””thumbnail””:””Image Source: A 10-Minute CrossFit Video Workout Your Body Will Love

The Easy Eating Formula For Getting Rid of Body Fat

If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you’d much rather have a sleeker midsection, as a mom of two, I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas, we’ve enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation, and fitness is the accessory,” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.

Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat.” There are only two foods Christmas says to avoid ¡ª processed foods and alcohol ¡ª since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners10-minute HIIT video from celeb trainer Astrid McGuire60-minute walk-jog workout7-minute workout that targets belly fat20-minute full-body HIIT video workout30-minute pyramid interval workout for the treadmillTush-toning interval workout with hill repeats

And once the belly fat begins to dissolve, you’ll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.

Image Source: Simply Perfection Photography

The Easy Eating Formula For Getting Rid of Body Fat

If you feel soft in the middle| you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason| if you’d much rather have a sleeker midsection| as a mom of two| I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas| we’ve enlisted the help of Christmas Abbott| CrossFit competitor and author of The Badass Body Diet ($28)| to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet| Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation| and fitness is the accessory|” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins| carbs| and healthy fats to help reduce overall body fat| which will aid in reducing stubborn belly fat.

Christmas explains that all food can be categorized into a protein| a carbohydrate| or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein| primo carbohydrate| and primo fat.” There are only two foods Christmas says to avoid processed foods and alcohol since these contribute to unwanted fat. If you want to know specifics about how many of each to eat| The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short| high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners10-minute HIIT video from celeb trainer Astrid McGuire60-minute walk-jog workout7-minute workout that targets belly fat20-minute full-body HIIT video workout30-minute pyramid interval workout for the treadmillTush-toning interval workout with hill repeats

And once the belly fat begins to dissolve| you’ll want to reveal a carved| toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out| then you can add additional days as your body becomes stronger. As a CrossFit competitor| Olympic lifter| and head trainer at CrossFit HQ| Christmas also makes a point that your workouts should be fun so you stick with them longer.

Image Source: Simply Perfection Photography

Your Best Guide to CrossFit Lingo

The following post was originally featured on Fit Bottomed Girls and written by Jenn, who is part of POPSUGAR Select Fitness.

“Hey, wanna go to the local box and do a Metcon WOD? I heard it’s EMOM with double-unders! I wonder if we can RX it . . .”

Did you just understand that? ‘Cause that was a whole lotta CrossFit lingo thrown your way.

And we get it. If you’re not into CrossFit, it can sound like its own language. In fact, there’s so much CrossFit lingo that it’s kind of like a whole new vernacular. And a bit intimidating for first-timers.

So for this edition of WTF Does That Mean, we’re breaking down CrossFit lingo, bit by bit. Or, actually, word by word.

Your Guide to CrossFit Lingo:

1 rep max: This is short for one-repetition maximum, which means the heaviest amount of weight you can lift one time and one time only. Usually done with moves like deadlift, cleans, and front and back squats.

AMRAP: This stands for “as many rounds as possible.” A form of circuit training, an AMRAP workout gives you a set of moves with reps and then you do that circuit as many times as you can in the time allotted. Here’s an AMRAP workout for example.

Box: A box is simply a CrossFit gym. As one might guess, CrossFit gyms are pretty much just big open boxes ¡ª very warehouse-y. (Yes, that’s a word.)

Chipper: This one isn’t about a state of mind. Rather, a chipper is basically the workout from hell (but fun hell!). It usually combines a lot of moves a lot of times ¡ª and you “chip” away at them. (If you’ve ever watched the CrossFit games, this is usually a format they use for at least one workout ¡ª and it’s crazy intense.) That said, a lot of people who do CrossFit are chipper. Especially the early morning CrossFitters. So there’s that.

Couplet: Oh, look at the cute CrossFit couplet! But it’s not exactly what you think. Couplets are two complimentary exercises (not people) put together in a specific set formation to make a WOD (more on that in a bit). Like this one. Adorbs, right?

Double-unders: What would it be like to jump once and have a jump rope go around you twice? That, my friends, is a double-under. Here’s a good video on how to do ’em.

EMOM: Every minute on the minute! For this type of workout, every time a minute starts, you do a specific exercise or set of moves. Once you’ve done the move(s), you rest until the next minute starts. Then you do it all over again for the prescribed amount of time. A good example of this one is Chelsea.

For time: Simply put, this means that the workout you’re doing will be timed. And posted on a board at the gym. In other words, go for speed!

The Girls: The CrossFit Girls may sound lovely ¡ª Fran, Chelsea, Annie ¡ª but they’re known as benchmark workouts that are TOUGH that are done time and time again. If you see any female’s name as a WOD, know you’re in for a tough one and do your best. As you get fitter, it is fun to see your times improve.

Hero WOD: These are really challenging workouts that are named after military servicemen, police or firefighters who have died in the line of duty. They are extra hard and help to remember the sacrifice these people made.

Kip: Kip or kipping is basically using full-body momentum to do a move. You’ll see it used mostly with pull-ups, but also with moves like handstand push-ups and toes-to-bar (there’s some bonus CrossFit lingo/moves for you there!).

Ladder: A ladder is a workout where you increase the reps by one for each round. So if you’re doing a ladder workout of kettlebell swings and burpees, you’d do 1 rep of each for round 1, 2 reps of each for round 2, 3 reps of each for round 3 and so on and so forth.

Metcon: This simply stands for metabolic conditioning. Which also means, this workout is most likely short but going to take you to the highest level of cardio you can go.

Rhabdo: No matter what you call it ¡ª rhabdomyolysis, rhabdo, “Uncle Rhabdo” ¡ª it’s serious. This syndrome is due to muscle injury or high-intensity workouts and is rare but can be life-threatening. Read more on it here and here. It’s basically like soreness taken to the next insane and crazy level with a total inability to move and dark urine (no joke). Just another good reason to always listen to your body, modify as needed (no ego) and get your rest days in (and make sure you’re at a quality box with good coaches!).

Rx: This means “as prescribed,” meaning that you did the workout as originally planned ¡ª with no modifications to movements or weight.

Strict: Now that you know what kip means, strict is basically the opposite of it. So when you do, say, a strict pull-up, you don’t use any momentum to get your chin above the bar at all.

Tabata: Hey, we have a whole post on this special type of interval workout!

WOD: This CrossFit lingo term is an easy one and probably the most used of all: Workout of the Day (WOD)!

Image Source: Shutterstock

Your Best Guide to CrossFit Lingo

The following post was originally featured on Fit Bottomed Girls and written by Jenn| who is part of POPSUGAR Select Fitness.

“Hey| wanna go to the local box and do a Metcon WOD? I heard it’s EMOM with double-unders! I wonder if we can RX it . . .”

Did you just understand that? ‘Cause that was a whole lotta CrossFit lingo thrown your way.

And we get it. If you’re not into CrossFit| it can sound like its own language. In fact| there’s so much CrossFit lingo that it’s kind of like a whole new vernacular. And a bit intimidating for first-timers.

So for this edition of WTF Does That Mean| we’re breaking down CrossFit lingo| bit by bit. Or| actually| word by word.

Your Guide to CrossFit Lingo:

1 rep max: This is short for one-repetition maximum| which means the heaviest amount of weight you can lift one time and one time only. Usually done with moves like deadlift| cleans| and front and back squats.

AMRAP: This stands for “as many rounds as possible.” A form of circuit training| an AMRAP workout gives you a set of moves with reps and then you do that circuit as many times as you can in the time allotted. Here’s an AMRAP workout for example.

Box: A box is simply a CrossFit gym. As one might guess| CrossFit gyms are pretty much just big open boxes ¡ª very warehouse-y. (Yes| that’s a word.)

Chipper: This one isn’t about a state of mind. Rather| a chipper is basically the workout from hell (but fun hell!). It usually combines a lot of moves a lot of times ¡ª and you “chip” away at them. (If you’ve ever watched the CrossFit games| this is usually a format they use for at least one workout and it’s crazy intense.) That said| a lot of people who do CrossFit are chipper. Especially the early morning CrossFitters. So there’s that.

Couplet: Oh| look at the cute CrossFit couplet! But it’s not exactly what you think. Couplets are two complimentary exercises (not people) put together in a specific set formation to make a WOD (more on that in a bit). Like this one. Adorbs| right?

Double-unders: What would it be like to jump once and have a jump rope go around you twice? That| my friends| is a double-under. Here’s a good video on how to do ’em.

EMOM: Every minute on the minute! For this type of workout| every time a minute starts| you do a specific exercise or set of moves. Once you’ve done the move(s)| you rest until the next minute starts. Then you do it all over again for the prescribed amount of time. A good example of this one is Chelsea.

For time: Simply put| this means that the workout you’re doing will be timed. And posted on a board at the gym. In other words| go for speed!

The Girls: The CrossFit Girls may sound lovely Fran| Chelsea| Annie but they’re known as benchmark workouts that are TOUGH that are done time and time again. If you see any female’s name as a WOD| know you’re in for a tough one and do your best. As you get fitter| it is fun to see your times improve.

Hero WOD: These are really challenging workouts that are named after military servicemen| police or firefighters who have died in the line of duty. They are extra hard and help to remember the sacrifice these people made.

Kip: Kip or kipping is basically using full-body momentum to do a move. You’ll see it used mostly with pull-ups| but also with moves like handstand push-ups and toes-to-bar (there’s some bonus CrossFit lingo/moves for you there!).

Ladder: A ladder is a workout where you increase the reps by one for each round. So if you’re doing a ladder workout of kettlebell swings and burpees| you’d do 1 rep of each for round 1| 2 reps of each for round 2| 3 reps of each for round 3 and so on and so forth.

Metcon: This simply stands for metabolic conditioning. Which also means| this workout is most likely short but going to take you to the highest level of cardio you can go.

Rhabdo: No matter what you call it ¡ª rhabdomyolysis| rhabdo| “Uncle Rhabdo” ¡ª it’s serious. This syndrome is due to muscle injury or high-intensity workouts and is rare but can be life-threatening. Read more on it here and here. It’s basically like soreness taken to the next insane and crazy level with a total inability to move and dark urine (no joke). Just another good reason to always listen to your body| modify as needed (no ego) and get your rest days in (and make sure you’re at a quality box with good coaches!).

Rx: This means “as prescribed|” meaning that you did the workout as originally planned ¡ª with no modifications to movements or weight.

Strict: Now that you know what kip means| strict is basically the opposite of it. So when you do| say| a strict pull-up| you don’t use any momentum to get your chin above the bar at all.

Tabata: Hey| we have a whole post on this special type of interval workout!

WOD: This CrossFit lingo term is an easy one and probably the most used of all: Workout of the Day (WOD)!

Image Source: Shutterstock

Your Eye-Candy WOD: 15 Sexy CrossFitters

Your Eye-Candy WOD: 15 Sexy CrossFitters

There’s no denying it: CrossFit boxes are crawling with strong and handsome dudes. Whether you’re a WOD enthusiast or someone who appreciates the work that goes into a rock-hard bod, you’ll appreciate this sexy lineup u2014 the six-packs and crazy feats of strength are staggering.

Your Eye-Candy WOD: 15 Sexy CrossFitters

Your Eye-Candy WOD: 15 Sexy CrossFitters

There’s no denying it: CrossFit boxes are crawling with strong and handsome dudes. Whether you’re a WOD enthusiast or someone who appreciates the work that goes into a rock-hard bod| you’ll appreciate this sexy lineup u2014 the six-packs and crazy feats of strength are staggering.

Your Do-Anywhere, Total-Body Workout

Your Do-Anywhere| Total-Body Workout

Sneak in a workout wherever you are with these travel-friendly moves from Self.

Traveling doesn’t have to wreak havoc on your regular training routine. That’s why we love a “”portable”” WOD (workout of the day)| so you can still sneak in a sweat without| well| sweating the details of where to do it and what equipment you need.

The CrossFit-style circuit below targets your entire body and spikes your heart rate for an effective and fast workout on the go. The routine was created by Jordan Holland| owner at XPLORE CROSSFIT in Seattle and photographed at the revamped fitness center at Kimpton Seattle’s Alexis Hotel. And while every hotel may not have the luxe equipment and spacious floor plan (a two-room workout center!) as the Alexis| this is effective workout is the ultimate no-excuses routine you can do anytime| anywhere.

You’ll do each exercise back-to-back (or with as little rest as possible) for a total-body workout in eight minutes. If you have more time| repeat the circuit one or two more times. So bookmark this circuit workout| then book your next vacation u2014 just don’t forget to pack your sneakers.

More from Self:

| V Ups

Lie face up with arms and legs extended and resting on the floor. Keep abs tight and lift hands and feet to meet over torso. Lower your arms and legs back to the floor to complete 1 rep. Do as many reps as possible for 1 minute.

| Jump Lunges

Start in lunge position. Explode up switching feet in midair| landing in a lunge with the opposite foot forward. Do as many reps as possible for 1 minute.

| IYTs

Lie face down with arms extended overhead and thumbs pointed to the ceiling. Lift arms off floor as high as you can go (creating an u201cIu201d shape with body)| pause then lower arms to floor. Now move arms out 45 degrees to form a u201cY|u201d and lift| pause and lower. Then move arms to shoulder height and repeat one more time in the u201cTu201d position to complete 1 rep. Do as many reps as possible for 1 minute.

| Goblet Squats

Stand tall with feet hip-width apart and hold the top of a dumbbell (hands supporting the weight from underneath) at chest height. Hinge at hips to lower butt toward ground aiming to get thighs parallel to floor. Push through heels to return to standing. Do as many reps as possible for 1 minute. No dumbbell u2014 just do bodyweight squats!

| Push-Ups

Start in a plank position with wrists below shoulders. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees. Do as many reps as possible for 1 minute.

| Mountain Climbers

Start in high plank. Step right foot forward planting foot on ground near right hand. Hop feet off floor and switch legs| landing with left foot near left palm. Continue alternating sides and do as many reps as possible for 1 minute.

| Burpees

Start standing. Squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor| then jump feet wide| then to the sides of hands| then back to standing position. Jump up and immediately move to the next rep. Do as many reps as possible for 1 minute.

| Renegade Rows

Start in high plank| each hand holding on to a dumbbell that is resting on the floor. Move feet wider than shoulders. Pull right elbow back| raising dumbbell toward chest keeping right elbow close to torso| abs tight and hips facing down. Lower weight and repeat on the opposite side. Do as many reps as possible for 1 minute.

You Won’t Skip Your Workout After Watching This 76-Year-Old CrossFitter

While there are plenty of bogus valid excuses for skipping out on your workout ¡ª I’m busy, I’m too tired, I’m too stressed ¡ª those will quickly melt away once you meet Constance Tillett. She’s a 76-year old CrossFit athlete, and she knows excuses aren’t an option. She’s had hip replacements, knee replacements, shoulder replacements, and says, “I’m a diabetic, I have a cardiac problem, and I have arthritis.” After her last surgery, she had a moment of realization about what was going on for people her age, and she decided to do something about it. She says, “each day it’s a challenge, but you have to think positive. . . I’m not ready to die yet, and I’m trying to keep hope alive.”

If you’ve always wanted to try CrossFit, check out this 10-minute workout video you can do at home.

You Won’t Skip Your Workout After Watching This 76-Year-Old CrossFitter

While there are plenty of bogus valid excuses for skipping out on your workout ¡ª I’m busy| I’m too tired| I’m too stressed ¡ª those will quickly melt away once you meet Constance Tillett. She’s a 76-year old CrossFit athlete| and she knows excuses aren’t an option. She’s had hip replacements| knee replacements| shoulder replacements| and says| “I’m a diabetic| I have a cardiac problem| and I have arthritis.” After her last surgery| she had a moment of realization about what was going on for people her age| and she decided to do something about it. She says| “each day it’s a challenge| but you have to think positive. . . I’m not ready to die yet| and I’m trying to keep hope alive.”

If you’ve always wanted to try CrossFit| check out this 10-minute workout video you can do at home.