Writing prompts are a writer's training plan. For those of you unfamiliar, writing prompts are a series of statements or topics that are designed to drop you into freewriting. Sometimes they are fiction-based, and sometimes they ...
n general, CrossFit workouts can be pretty brutal. They test the limits of your strength, speed and endurance, and you’re often completing the exercises in a group setting where other guys are taking you to school. Whether you’re someone looking to try CrossFitor a veteran CrossFitter looking for a new challenge, we have the workouts that you want. They run the gamut from extremely difficult to utterly vicious and borderline insane. Regardless, all of these WOD’s (that's Workout of the Day) will challenge you as long as you’re giving them your all.
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1. Filthy 50
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A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. Do 50 box jumps with a 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double-unders.
This workout does a good job conveying the basics, and the madness, of CrossFit. This WOD gets to a lot of people at the knees to elbows stage, according to Sara Haley, star of Sweat Unlimited, a DVD series of extreme five-minute workouts. “[The Filthy 50] is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio.” The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit.
Challenge Time: 25 minutes
Chris GiblinPhotography by: Getty
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Fran is a series of thrusters and pullups done as quickly as possible. This is a shorter WOD that includes three rounds, including 21 reps of each exercise in the first round. In the second and third rounds, you must complete 15 and 9 reps of each exercise respectively. You can modify this WOD to your ability—the thruster can vary in weight and you can do jumping pull-ups as well.
Fran is often one of the first WOD’s that people get exposed to as they get into CrossFit. Still, that doesn’t mean it’s not tough. “The pull-ups are definitely the difficult part of this WOD,” Haley says. “I mean, it’s definitely harder for women, but I’ve seen men struggle just as much.”
Challenge Time: 5 minutes, but this really depends on the size of the weights you use.
What is a Shape Shifter Fitness routine? Why should I learn the art of fitness that is Shape Shifter fitness? For many people fitness and exercise can be a source of frustration, especially in this day and age with so much critical mass on negativity out there and a marketplace that just sends mixed messages to vulnerable people, who are really just being misinformed about how some quick fix will get them in the best shape of their life. I have been a certified fitness trainer for a long time and I started Shape Shifter Fitness back in 2004 to help people. I founded this special training methodology over time to help people build strength, endurance, flexibility, fluidity, grace and poise. It is a great blueprint of success if you will, to a healthy body, and also really to an exciting active fitness lifestyle. Let me start at the beginning, to tell you the story of Shape Shifter Fitness.
“Improving muscular endurance takes a back seat to increasing muscle mass when discussing methods of resistance training. However, muscle endurance is just as important, because it allows muscles to exercise for an extended period of time before becoming fatigued. Endurance training is beneficial for walking, jogging, biking, swimming and other physical activities that require continuous movement. Furthermore, endurance can contribute to weight loss because cardiovascular exercise can be maintained for a longer duration.”
FOR IMMEDIATE RELEASE For review copies or interview requests, contact: E.L. Farris Tel: 703-963-8559 E-mail: firstname.lastname@example.org I RUN: A NOVEL A Soccer Mom’s Epic Journey through Addiction, Abuse, and Mental Illness BURKE, VIRGINIA—October 10, 2013—In honor of World Mental Health Day, author E.L. Farris announces the release of her second novel, I RUN, published by Bad Doggy Productions. A work of literary fiction, I RUN chronicles the physical and mental breakdown of Sally Lane Brookman, a forty-year-old woman who suffers from bipolar spectrum disorder, after she gets hit by a Metro bus and nearly dies. When Sally begins the long and painful process of physical recovery, she realizes that she’s broken in more places than any doctor could ever see. To escape from addiction, mental illness, and the pain of childhood sexual abuse, Sally starts training for a marathon and takes it to a grueling extreme that ultimately evolves into an agonizing process of self-discovery and healing. ‘A Journey Toward Healing’ “For anyone who has suffered at the hands of a child abuser, has struggled with the pull of addiction, or has tried to understand the complications wrought with mental illness, you will very likely recognize parts of yourself in Sally,” says Carrie Hanson, a therapist, school counselor, and life coach. Hanson calls Sally “ very believable,” adding that she “appreciate[s] the way Ms. Farris was able to paint a real picture of the internal thought process and struggles of an ordinary woman using running as a means of escape, as a means of self abuse, and ultimately as a means of healing.” With exuberant energy, humor, and sometimes painful honesty, the quirky Sally takes the reader along on a modern odyssey: a sometimes hilarious, sometimes heartbreaking, and ultimately inspiring journey of self-acceptance. I RUN: A NOVEL is available on Amazon for $4.99 in e-book format and will be offered through other leading book retailers in the coming weeks. http://tinyurl.com/irunnovel About the Author E.L. Farris writes extensively on mental health issues, from addiction to PTSD to depression and other symptoms of bipolar disorder. As someone who struggles with bipolar disorder herself, she brings a humorous and ultimately uplifting touch to her writings on mental illness, reminiscent of Carrie Fisher’s Postcards From The Edge. Follow E.L. Farris on Facebook (facebook.com/runningfromhellwithel) and on Twitter (@runningfromhell). To learn more about her upcoming projects, visit her website at www.elfarris.com.
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Athletes can suffer from dips in form, periods where they compete poorly or struggle to train well. At such times, they will probably feel tired and may lack their normal enthusiasm for training; they may also have picked up a cold. Usually these are signs that they need to ease back on the training or take a rest. After one or two easy weeks, the athlete recovers and is back to peak fitness.
The scenario described above is considered a normal ‘over-reaching’ response to hard training. Evidence shows that endurance athletes are particularly prone to over-reaching dips in form that require rest. A prolonged period of tough workouts, particularly high-volume workouts, can result in reduced vigour and increased tension or depression in mood states. Muscle glycogen stores are depleted and resting heart rate rises. The testosterone/cortisol ratio is reduced due to lower testosterone and high cortisol levels. Microscopic damage to muscle also leads to raised creatine kinase levels, especially if there is eccentric exercise. These are all physiological responses to training. With rest, these changes go back to normal and athletes can even ‘super-compensate’, which means they recover from the stresses to develop even higher fitness levels than before.
Shape Magazine Which Workout Burns More Calories? Shape Magazine Which Burns More Calories: Running or Swimming? Next. Previous Slide. Which Burns More Calories: Running or Swimming? The Winner: Running · Biking vs.
Triathlete Europe Balance Speed + Endurance Training Triathlete Europe While the exact balance of speed and endurance depends on the runner and the distance they're training for, there are scientific reasons as to why this balance is so important...
Richard DelarosaBuglewicz's insight:
Endurance training can benefit in all aspects of life.
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