Be Fab - Be You LLCHow did you move your fanny? Exercise is the deal! Share here…
3 rounds:
15 deadlifts 145lbs
30 wallballs 9′ 10lbs
60 double unders
After 3 rounds, do 45 pull ups
Time 1st round and total: 14:57min / 20:47min
This is a cardio blast. As usual, great feeling afterwards. Get trained – get started!
#BeFabBeYou #fitness #wellness
2/20/16 – Moving Fannies Together! Share here how you unstuck your fanny for the chair!
Teams of 2
400m Run
200m Prowler Relay (total 120lbs)
60 KBS (35lbs)
400m Run
60 KBS
200m Prowler Relay
400m Run
All runs are to be done as a group, then one person working at a time relay style.
Prowler Relay is 20m (10m down & back) x10, 5 each (200m).
KBS rotate every 10 reps, 30 each.
We completed in 18:06min. Great cardio blast with just the right amount of breaks.
You can do it too. Get Started!
#BeFabBeYou #fitness #wellness
2/19/16 – How did you move your fanny? Keep moving or get stiff. Exercise is Medicine!
20 min AMRAP
60 Calorie Row
50 GHD Sit Ups
40 Wall Ball Shots 10lbs
30 Power Cleans 65lbs
40 Pull Ups
Completed total of 226 reps (1 full round + 6 cals)
Good stuff!
#BeFabBeYou #fitness #wellness
Moving My Fanny, 2/16/16 – How did you move yours?
3 rounds:
15 wall balls 8lbs – improvement—first time doing wall balls in almost 3 months. Slowly and steady recovery
50 Double unders
Completed in 6:40min
Rest 8min THEN
50 row for calories
40 deadlifts 105lbs
30 box jumps 20in
20 front squats 85lbs
Complete in 12:15min
#BeFabBeYou #wellness #fitness
Moving MY Fanny, 2/16/16 – How did you move yours? Share here…
Slowly getting my movements and strength back. Have 🙂
Strength:
15 Minute E3MOM
Front Squats x5 (105lbs)
Conditioning: 7 Minute AMRAP
3x Power Cleans 65lbs
3x Toes to ring
6x Power Cleans 65lbs
6x Toes to ring
…Keep increasing by 3
Completed total of 84 reps (got to 12x each, 15 power cleans and 9 toes to ring
Hope your Valentine’s date was as good as (or better than) mine was with Cindy 😆
While restaurants were crowded at 6:00pm, loud, and lots of waiting around…I had it easy. No waiting. Music was just right to keep us in the mood. Only 3 fellows joined showed up to Move Fannies too!
Cindy is one of the CrossFit benchmark “Girl” WODs (Workout Of the Day):
20 minute AMRAP (As Many Raps As Possible):
05 pull ups + 10 push ups + 15 squats
Completed 13 rounds and 14 reps.
Nbr of push-ups were a bit for my recovering left shoulder, which i injured about 2.5 months ago. Started to move slow after round 7–listening to the body is key. I hope I have not messed it up too badly. Spent some time stretching afterwards. P.S. photos of movements were not take today–they are for demo only.
Cindy is also one of many benchmark girl wods.
The girls of crossfit are considered benchmark wods because that is how crossfitters compare themselves to each other. The movements, weights and times are all standard based on gender for each girl wod so everyone is doing the same workout.
Cindy is a great because of the type of movements required to complete it…they are all body weight movements.
Bodyweight movements offer lots of benefits. All levels in every setting. It doesn’t matter whether you’re at the gym, at home, in the office,, or in a hotel room, you will have your body and carry your weight, right? Then, you can move your fanny, you will engage your core more, and that translates into improved strength throughout the entire body. MOVE YOUR FANNY = HAPPY BODY = HAPPY YOU!
#BeFabBeYou #wellness #fitness
Moving My Fanny, 2/9/16
How did you move your? Share here
21-18-15-12-9 reps
DB Thrusters (15lbs each arm)
Row–calories
Completed in 13:xx min. Another good day for left shoulder. I was able to keep light DB stable overhead. Considering the number of reps, not bad.
#BeFabBeYou #wellness #fitness
Moving My Fanny, 2/8/16
How did you move yours? Share here
After 2 1/2 months, i’ve done toes to ring, squat cleans, power clean. It felt good to grab a barbell to these movements. slow and steady recovery!
Strength/Skill:
EMOMx6:
Odd: 10 unbroken Toes to ring
Even: 10 unbroken Kettlebell Swing 35lbs
-then-
EMOMx6:
Odd: 7 Parallel Ring Rows
Even: 7 unbroken Hang Squat Cleans 42lbs
Conditioning:
For Total Reps
5 minutes Max Rep Box Jump 20inc (completed 81)
5 minute rest
4 minutes Max Rep 10m Shuttle (completed 58)
4 minute rest
3 minutes Power Clean 57lbs (completed 36)
3 minute rest
2 minutes Max Rep Ball Toss 15lbs (completed 33)
2 minute rest
1 minutes Max Rep Pull-Ups (completed 17)
#BeFabBeYou #wellness #fitness
Moving my Fanny, 2/7/16 – How did you move yours? Share here!
It was a very stressful week. I sacrificed sleep and exercise. Today, I’ve pushed the reset button and made my way back to sanity and felt like a real person again 😆
20 Minute WOD:
Even Min: 12 cal row
Odd: 6 GHD sit ups
Today, I help a 20 lbs barbell over my head to test my shoulder. Good news is I felt no pain. That’s encouraging. It will be a long road. Shoulder injury has limited my workouts. Plus, I have lost a bit of upper body muscle and strength. Patience
#BeFabBeYou #wellness #fitness