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Fitness & Motherhood

CrossFit, I am sure you have heard of this workout before but do you really know what it entails? CrossFit gyms or "boxes" are opening everywhere; there are CrossFit games on ESPN and you might see a Reebok CrossFit commercial while flipping through the channels. This high-intensity workout seems to be everywhere!


CrossFit is a training program that people of all shapes and sizes use to improve their physical well-being and cardiovascular fitness. The workouts are extremely varied and challenging but modifications can be made for all fitness levels. Each day a different exercise routine is given, a WOD (Workout of the Day) which is timed. The goal of each workout is to perform the workout as fast as you can. Many gyms use AMRAP (as many rounds as possible) when assigning workouts. For example the AMRAP is set at 20 minutes and you try to do as many rounds as possible in the allotted time with as little rest as possible.

I know everyone doesn't have the time or money (they can be a bit pricey), to join a CrossFit program but you can do your own CrossFit workouts at home. As with all fitness programs you should consult your physician before starting a new workout regimen. The official CrossFit website, www.CrossFit.com posts a daily workout (WOD) which can be done at home or in your own gym. The posted workouts are free! Depending on the workout you might not have all the equipment needed, just make a few modifications.

Another great place to find great at-home CrossFit workouts is Pinterest. I have been using CrossFit style workouts in Stroller Strides for the past year, it's a great way to strengthen your full body in a short amount of time. Next time you are on Pinterest, (I know you are!), pin a few at home CrossFit workouts and do them while you are watching your favorite show.

I know it's hard to find the time to fit in a daily workout, but try to add a 20 minute CrossFit routine to your day. The great part of setting the timer for your workout is to see the growth in your workouts. You can do CrossFit workouts at your own pace. Have fun and take your intensity level up a notch!

Below you will find two different CrossFit routines to try at home. Do each workout for 20 minutes with limited rest.

5 push-ups                              5 Burpees
10 sit-ups                                10 sit-ups
15 squats                                15 lunges

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About Alison

Alison Neal is the owner of Stroller Strides of Fredericksburg. Stroller Strides is a total body workout that is done alongside your baby. Each instructor modifies the workouts for all fitness levels. As a mother, Alison knows it is hard to fit workouts into a busy schedule, but follow her blog right here for great fitness and healthy living tips! You can also learn more about Stroller Strides by visiting her website.

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Pouches' Community Corner

Bikers Against Child Abuse, Inc. (BACA) exists to create a safer environment for abused children by empowering children to not feel afraid of their world. Imagine how an abused child feels when a group of large bikers rides up to their house, inducts them into their club and then escorts them to court to testify against their abuser.

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The opinions and/or views expressed on this blog represent the thoughts of individual blogger and not necessarily those of Fredericksburg Parent & Family Magazine or any of its employees or staff.