A Crossfit workout for Grace.

My girlfriend Grace has not been able to make it to Crossfit this past couple of months.  I was thrilled when she asked me to write up a routine for her to do at home. As I created the routine I thought about the positives and negatives of a typical Crossfit class. 

Positive
1) Access to experienced coaches
2) Access to great (but still very simple) equipment.
3) Group energy.  Some people will not be successful training alone.

Negatives
1) Training is not specific to each students needs
2) More than 2 CF classes a week will put the typical student into an overtrained state by the 2nd or 3rd month.
3) To little time spent becoming competent at the skill-based exercises.
4) The Olympic lifts were not meant to be done for high-repetitions.
5) An acceptance of the idea that injuries are normal and common.

When I made this routine I wanted to make sure I had Graces goals and current non-strength training routine in mind. .  I know that she wants to  build muscle throughout her entire body, keep her bodyfat levels low and have a good degree of general conditioning.  I know that she does not want to spend all day working out because she is so busy from her jobs.    This routine takes into account that she will be hiking uphill rigorously 1-3x/week and practicing yoga or handstand/arm balances 2-3 days a week.  I felt that what she needed most was full-body strength exercises at least some conditioning work that is more strenuous that her hiking.

This is a 3 day routine done on alternating days.  1 days rest after each workout, 2 after the 3rd.  You can pick the days to train during the week but these workouts should be done in this order and never skipped.  If you miss a day you will do what you missed at your next workout and continue from that point.

Day #1

Kettlebell Military Press 5 sets of 5  (lots of warmup + maybe 5x5/10 with lighter weights)
This is her workhorse overhead push exercise for today.  After the warmup each set of 5 should be intense but not to failure.  This movement is not just for the shoulders and will stack muscle on the entire body when done properly.  Grip the ground with your feet, lock the legs as straight as possible, squeeze the glutes and midsection.  Before we press the bells we crush the fuck out of the handles.

Kettlebell 2-hand swings 30/30 for 12 minutes Max weight you can handle to finish the entire 12 minutes.  The swings are a pulling exercise done for conditioning.  Nothing will elevate your heartrate quicker than 2-handed swings with equal work and rest periods.  A beginner could do just a couple of reps per minute but since Grace is already conditioned so she will do about 20 swings/minute.

Day #2
Kettlebell Getups - start light and work up - 10-12 rounds.  Crucial to work up to heavy weights and not be afraid to move some iron!  Getups fall somewhere between strength and conditioning work.  Graces heartrate wont elevate too much doing getups but she should still be dripping sweat after 10 rounds assuming proper workload.  Getups build strength and muscle through the entire body as well as helping develop tremendous hip and shoulder stability.

Kettlebell Front or Goblet Squats 5x10,  the getups will be a good warmup.  This is probably the most intense of all the exercises Grace will be doing.  Because she wants to add muscle to her entire frame some sort of squats are mandatory.  I am not a fan of back squatting since you can so easily mess with your spine.  Front squats allow you to use less weight and reduce your chance of injury.   Even though we are training in a strength rep-range these 5 sets should be tough and will elevate Graces heartrate.  A combination of strength and conditioning.

Day #3

Pushup ladder  - 1 pushup first minute, 2 on the 2nd minute, etc.  Pressing the front of the body to the back making this a full body exercise.

Strict Pullups - as many as you can do in about 5 minutes with moderate rests.    Grace was initially doing kipping pullups but we got some resistance bands so she could instead do strict pullups.  I am not interested in kipping pullups.   It is a testament to the beast that is Crossfit that people are even attempting this exercise.  Strict pullups will do so much more for you and are blatantly safer on the body.

1-hand kettlebell swings 30/30 for 6 minutes
2-hand kettlebell cleans 30/30 for 6 minutes
(do the above 2 exercises consecutively)
Again doing just 12 minutes of intense intervals is so much better than say, running a few miles.  Swings and cleans will pack on mucle to her upper body as well.

Grace has been doing this routine for a few weeks and I already see her getting bigger and leaner.  No routine should be done indefinitely, the body eventually gets  used to the exercises over time and progress slows.  The beauty of this type of training is that it is so easy to change the routine.  We could use barbells instead of kettlebells for the overhead presses.  Close grip pushups instead of regular pushups.  Palms facing you pushups as opposed to wide-grip palm facing out. We can change the rep schemes.  Front squats can become Goblet squats can become Pistols and so on.  All you need is small changes and you can build strength, muscle and conditioning almost indefinitely.

For most of us time and money are our most important commodities.  Train yourself as often as possible and save on both.