CrossFit routine – motivate yourself!

CrossFit routine – there are good and bad side to this problem. We have to know which Crossfit exercise routines will be okay for us and which give us negative things. We have to know how to handle it, because when we fall into routine, we sometimes lose our motivation to practice. We miss trainings and with time we stop going at all and from that point, going back to normal training is extremely difficult to do. So now I will explain you how to do good routine and how you can avoid bad routine. So let’s start.



Why it is so important that we decided to write about it? As you know even if we train CrossFit and during the training we do many different exercises we have to remember to divide our training week and train parts of muscles each day.  We have to train one part per week to give time for muslces to regenerate. If you do very hard exercises for legs, you can’t go next day and do exercise with the same intensity on legs again. You will only burn your muscle and will not have any effects. The best will be if you divide your trainings to do: one day chest, other legs with hands and the one the last day you should focus on your back. Of course CrossFit forces you to use all muslce parts, but even there we can see Crossfit exercise routines. Now we know how to divide our week on parts. Of course we start from the biggest part like legs or back, chest is the smallest part of muscle of these, so you can do it one the end of week. Training is very important, but regenerations is also very important. Thanks to this you will have much faster effects of change on your body. 



We know what are Crossfit exercise routines, but when we do over and over the same trainings it becomes boring and we don’t have much motivation as we did when we first started. When we start feeling like this, it means that it is good time for changes. The best solution for it is to change our exercises. You have to change your WoD’s. As you know your muscles also have something like memory and they start to get used to the effort. You should change your exercises after 3 months of the taining. It will give you a new impulse and you will be able to gain some more muscle mass. You will get new strength and motivation for your trainings!  


Great excercise for the beginning:


Crossfit WOD Benchmark Girls

 #1 Angie  

·         100 Pull-ups

·         100 Push-ups

·         100 Sit-ups

·         100 Squats



For Time
Complete all reps of each exercise before moving to the next.
#2 Barbara  

·         20 Pull-ups

·         30 Push-ups

·         40 Sit-ups

·         50 Squats


5 rounds for time
#3 Chelsea  

·          5 Pull-ups

·         10 Push-ups

·         15 Squats


Each min on the min for 30 min
#4 Cindy  

·          5 Pull-ups

·         10 Push-ups

·         15 Squats


As many rounds as possible in 20 min
#5 Diane  

·         Deadlift 225 lbs

·         Handstand push-ups


21-15-9 reps, for time
#6 Elizabeth  

·         Clean 135 lbs

·         Ring Dips



21-15-9 reps, for time
#7 Fran  

·         Thruster 95 lbs

·         Pull-ups


21-15-9 reps, for time
#8 Grace  

·        Clean and Jerk 135 lbs


30 reps for time
#9 Helen  

·      400 meter run

·     1.5 pood Kettlebell swing x 21

·      Pull-ups 12 reps


3 rounds for time
#10 Isabel  

·      Snatch 135 pounds


30 reps for time
#12 Jackie  

·         1000 meter row

·         Thruster 45 lbs (50 reps)

·         Pull-ups (30 reps)


For time
#13 Karen  

·         Wall-ball 150 shots


For time
#14 Linda
(aka “3 bars of death”)

·         Deadlift 1 1/2 BW

·         Bench BW

·         Clean 3/4 BW


10/9/8/7/6/5/4/3/2/1 rep
rounds for time
#15 Mary  

·         5 Handstand push-ups

·         10 1-legged squats

·         15 Pull-ups


As many rounds as possible in 20 min
#16 Nancy  

·          400 meter run

·         Overhead squat 95 lbs x 15


5 rounds for time


The New Girls

# 17 Annie  

·         Double-unders

·         Sit-ups


50-40-30-20 and 10 rep rounds; for time
#18 Eva  

·         Run 800 meters

·         2 pood KB swing, 30 reps

·         30 pullups


5 rounds for time.
#19 Kelly  

·      Run 400 meters

·      30 box jump, 24 inch box

·      30 Wall ball shots, 20 pound ball


Five rounds for time
#20 Lynne  

·         Bodyweight bench press(same amount on bar as you weigh)

·         pullups



5 rounds for max reps. There is NO time component to this WOD.
#21 Nicole  

·         Run 400 meters

·         Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.



Author: grejp

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