30 Day Crossfit Challenge

I am challenging anyone and everyone to put down their workout logs for one month and try a new type of workout regimen! I have put together a 30 day program of short 20-30 minute workouts to be done 3 days in a row, or some weeks 4, with one off day. These workouts are shorter than you may be used to, and you might feel like you can do more. After trying it, even just once, you'll be surprised at how each workout elevates your heart rate quicker than other programs. The concept of these shorter-but-harder workouts are based on Crossfit's "Workout of the day" (WOD).

What Is Crossfit?

For those who have never head of CrossFit, here is a quote from the article "CrossFit Foundations"

"CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy."

In a nutshell, crossfit workouts will challenge all parts of your body by targeting a variety of movements, intensities and rep ranges. These workouts are different because one day you may max out on your bench press and the next day you might spend 20 minutes rowing. Power lifting and sprinting to body weight exercises and endurance, this program will cover all areas without specializing, all by using quicker and shorter sessions compared to a typical bodybuilding split.

How will you Benefit?

Variety in your exercise program is always encouraged, simply switching from your current training style to cross fit will shock your system and break plateaus in areas that you have been trying to improve. Cross fit improves the not-so-emphasized areas of performance such as neural control, recovery, grip strength, functional strength, and mobility. Download the 30 day exercise program below for free and try it. You don’t have anything to lose, trying this program will only enhance your current program if you chose to resume your normal training routine after the challenge.

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The first workout, "Cindy" looks easy but once your in the thick of it – you'll feel the burn! You can always modify the push-ups by doing them on your knees, and modify the pull-ups by using the lat pull down machine, the assisted pull-up machine, elastic bands, or a partner/trainer to help you. Post your experiences in the comments!  P.S. – I only got through 7 rounds during my first attempt at a Cindy! Can you beat that?

Interested in more?
Also try the Mobility WOD, stretches you can do everyday at home in less than 10 minutes that will improve your performace, recovery and general aches and tightness.

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5 Responses so far.

  1. [...] whole month has gone by already and those following the 30 day cross fit challenge should be starting to see results! Increased work capacity, stronger muscles, more energy and [...]

  2. [...] new readers – Start back at the first 30 day challenge and familiarize your self with the workouts and intensities. Everyone who has completed both month [...]

  3. [...] readers can still start back at the first 30 day challenge and familiarize your self with the workouts and intensities and work your way through each of the [...]

  4. [...] readers can still start back at the first 30 day challenge and familiarize your self with the workouts and intensities and work your way through each of the [...]

  5. [...] new readers – Start back at the first 30 day challenge and familiarize your self with the workouts and intensities. Everyone who has completed both month [...]

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