Tag Archives: crossfit

Workout Wednesday: Killer CrossFit Workout!

After taking over a year off from CrossFit because of a car accident I am finally getting back into it again! It’s only been three days of CrossFit workouts and I feel like my body has been hit by a train. I definitely forgot how hard CrossFit actually is.

But the challenging nature of CrossFit is exactly why I’m drawn to it. Plus I love how the workouts are designed so if you ever do them again you can try to beat your previous time or score.

Today’s workout was a wake up call because I wasn’t able to use the same weight that I used to use regularly before the accident for thrusters. 65 pounds seemed like no big deal a year and a half ago but today I had to respect my body and drop to 45 pounds.

Wanting to always improve and lift heavier and beat times is a good thing but don’t forget to always be safe. If you can’t safely lift a weight then just drop to something that you can handle. It may be frustrating but it’s all about trusting the process, especially if you are coming back from an injury. Just keep working hard and staying consistent and the weight will come!

So onto the workout:

Round 1: 21 Reps Of Each Exercise
Round 2: 15 Reps Of Each Exercise
Round 3: 9 Reps Of Each Exercise

Burpees
Thrusters
Kettlebell Swings
Wall Balls

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Since I got cleared to do handstands again it seemed like a good time to get back into CROSSFIT! Yay! I'm loving it but after just 3 days of CrossFit training my body feels like I got hit by a train! But it feels soooo good to be back into it! The workouts that make me want to give up and fall on the floor and cry are my favorite…Haha it's that love/hate kind of thing! But I always feel so amazing afterwards just for finishing those crazy hard workouts! I was disappointed to not be able to do Thrusters at 65 lbs like I used to but l know I'll get that strength back sooner than later! 👊 Today's WOD: 3 Rounds of 21-15-9 Burpees Thrusters (45 lbs) Kettlebell Swings (35 lbs) Wall Balls (15 lbs) I just throw the ball in the air instead of at a wall because I love my gym too much to put a hole in the walls! 😉 REMINDER: Tonight is the last night to do my @1stphorm PROTEIN GIVEAWAY!! I'll randomly choose a winner tomorrow morning so get on it and enter before I wake up tomorrow! ✌💙💪

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As far as the weight use something challenging but light enough that you can complete each round.

I used 45 pounds for the thrusters, 35 for kettlebell swings and 15 for wall balls.

The harder the struggle, the more glorious the triumph. Never give up!

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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26th Birthday Workout and Giveaway!

This year for my birthday I am giving away 1 jug of 1st Phorm Phormula-1 Juicy Watermelon Protein. For your chance to win all you have to do is post a video or photo of you doing my Birthday Workout and share it on Facebook, Twitter or Instagram with the hashtag #AbsolutelyAbbeyBirthdayGiveaway. Also, tag me in the post! Must be completed by midnight June 17th and I’ll announce a winner on the 18th!

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26th Birthday Workout

Equipment: Dumbells, Box or Bench, Chin Up Bar, Medicine Ball, Kettle Bell, Jump Rope

*If you don’t have all of the equipment or can’t do something just make up something similar to do in place of that exercise.

1 Round For Time, 26 Reps Of Each Exercise

1. Double Unders (Or 50 singles with a jump rope)
2. Pushups
3. Toe Touches With Medicine Ball
4. Jump Squats
5. Plank Rows With Dumbells
6. Russian Twists With Medicine Ball (26 each side)
7. Box Jumps
8. Squat To Shoulder Press With Dumbells
9. Bicycles (26 each side)
10. Burpees (With a pushup at the bottom)
11. Mountain Climbers (26 each side)
12. Pullups (Use A Band or Other Assistance If Needed)
13. Froggers
14. Kettlebell Swings
15. Lunges With Medicine Ball Above Head (13 Each Leg)
16. Plank Walks
17. Super Mans
18. Single Leg Deadlift To Arm Curl (13 Each Leg)
19. Toes To Bar
20. Hip Extensions
21. Flutter Kicks (26 Each Leg)
22. Side Lunge With Arm Curl (13 Each Leg)
23. Alternating Frogger (13 Each Leg)
24. Split Lunges (13 Each Leg)
25. Side Plank Leg Lift (13 Each Leg)
26. Broad Jumps

I accidentally didn’t record the split lunges, sorry! It’s just a lunge with your back foot resting on a box or a bench.

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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A Setback Is A Setup For A Comeback

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Just because life punches you in the face doesn’t mean that’s your excuse to give up and quit. Every hit you take is a chance to stand up again and every time you get up after being knocked down you become stronger. Use setbacks as a chance to make a comeback!

It’s been 68 days since my last workout because I was in a car accident and I’m still slowly healing from my 5th concussion. But every day I try do the little things that will speed up my recovery time. Each day that passes is another missed workout but it’s also another day closer to being back in the gym!

Think positive and get results.

 

XOXO – Abbey

 

http://abbeyway.yolasite.com/

 

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WOD: Step Ups and Double Unders

Part 1:

4 Sets of:

8 reps Box/Bench Step Ups
Rest 45 seconds
Max reps of Single Arm Kettle Bell Row
Rest 45 seconds

Part 2:

3 Sets for Max Reps:

30 seconds of double unders
30 seconds rest
30 seconds of dumbell ground to overhead
30 seconds rest
30 seconds row sprint
30 seconds rest

XOXO – Abbey

http://abbeyway.yolasite.com/

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Friday Fitspo: The Sky Is The Limit

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Follow your dreams, go for your goals. No matter how big it doesn’t matter. The sky is the limit. You can do whatever you put your mind to!

Don’t ever forget that. Just do it!

XOXO – Abbey

http://abbeyway.yolasite.com/

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Workout Wednesday: Thrusters and Burpees

The Crossfit 14.5 WOD was so much fun that I decided I would bring it back for this week’s Workout Wednesday! This workout is so tough I was on the floor by the end of it. Here it is, have fun:

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For Time

21 Thrusters
21 Burpees
19 Thrusters
19 Burpees
15 Thrusters
15 Burpees
12 Thrusters
12 Burpees
9 Thrusters
9 Burpees
6 Thrusters
6 Burpees
3 Thrusters
3 Burpees

*Must jump over the bar on burpees

65 lbs for girls

95 lbs for guys

Let me know how it goes!

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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WOD: Crossfit and Bleachers

Double up the fun with this workout that takes you from the gym to the stadium for a 10 minute bleacher circuit to finish your workout!

First up the gym circuit:

For Time

50 Pull Ups
50 Kettle Bell Swings
50 Double Unders
50 Over Head Squats

50 pullups wod

Then make your way to a stadium or a place that has decent sized bleachers and do this circuit:

For 10 Minutes Rotate Through:

Run up with 1 foot touching each step
Run up with 2 feet touching each step
Bunny hop to the top

*Keep rotating through in that order until 10 minutes are up. If 10 minutes doesn’t feel like a long enough circuit for you then…keep going!

 

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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20 on 10 off Abs Circuit

Next time you are around a chin up bar try this abs circuit! I doubt I’m the only one that gets really bored of doing abs on the floor so doing exercises on a chin up bar is a nice way to mix it up.

Do 20 seconds on of each exercise with 10 seconds rest in-between each. Repeat the circuit 4 times!

4 Rounds

20 Seconds of Toes To Bar
10 Seconds Rest
20 Seconds Knee Tucks
10 Seconds Rest
20 Seconds Flutter Kicks
10 Seconds Rest
20 Seconds Bicycles 
10 Seconds Rest

Try it out and let me know what you think! And if you are looking for a challenge try some long hang pull-overs!

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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WOD: 14.1

I’m about 6 months into Crossfit and at the last minute I decided to participate in the Crossfit Open. Pretty much this is how it works: Each week a workout is posted and the athletes participating have 4 days to do the workout and post a score to the Crossfit website, potentially with the chance of qualifying for Regionals. I was pretty iffy about it at first, knowing that I have no chance of making it to the Crossfit Games but I figured why not do it anyway, just for fun! It is actually pretty cool to go into the Crossfit database and see where you rank, even if it’s in the thousands across the world. It’s just amazing to see how many people out there are in the Crossfit community!

14.1 is the first workout and it goes like this.

10 Minute AMRAP

30 Double Unders
15 Snatches (75/55 lbs)

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

 

 

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