First Week of Fitmas – A Barbell for Crossfit

Welcome to Fitmas!

I have partnered with some fabulous fitness experts to bring us all some arse-kicking fun for the next 12 weeks. Grab your shoes, workout gear, and gumption because here we go!

The first week of Fitmas is our crossfit challenge and has been put together by The Get In Shape Girl. Not only is she going to kick our arses, but she is also donating a tasty prize. *YUM*

Meet Kyra.

Kyra, AKA The Get in Shape Girl is a NASM certified personal trainer, nutrition expert, online personal trainer and life coach.  She is a “former fat girl” herself who went from an unhealthy college co-ed to clean eating queen to bikini competitor to current Crossfit and yoga enthusiast.  She loves challenging her body with tough workouts and challenging her mind to learn everything there is to know about nutrition.

the get in shape girl

A Barbell for Crossfit.

A high intensity, sweat fest awaits!

**Note – You only have to do this workout once during the first week of Fitmas**

Jump Rope AMRAP

Warm up and stretch

10 minute jump rope AMRAP (As Many Rounds As Possible)

10 minute circuit of following exercises:

  • 50 double unders or 100 singles
  • 30 thrusters
  • 20 sit ups
  • 10 hand release push ups
Stretch and cool down for 10 minutes

Notes from Kyra on the circuit: Start the timer and go down that list of all the exercises as many times as you can.  Each full found of exercises gets a point and the reps of the partial set add up your final score. For example, if I made it through 3 full rounds, then I got through 50 double unders and 22 thrusters, my score would be 3+ 72. I made it through that circuit 3 times resulting in three points, then I did 50 double unders + 22 thrusters, so you add those two up for a final score of 75.

I wonder if I am going pass out from jump roping. We will see how it goes!

Here is the PDF of the Jump Rope AMRAP to take with you to the gym or backyard.

  • How to do Crossfit Thrusters.

  • How to do Hand Release Pushups

Fitmas goodies!

This week all Fitmas participants have the chance to win the latest Get In Shape Girl’s cookbook – Comfort Foods and Tailgate Treats.

Watching football is one of my favorite past times, always has been.  But working out really hard all week long, then having to wear loose shirts and my “fat pants” on Mondays is not fun.  On the weekends when I’m being social I don’t really want to sit down and eat a bowl of broccoli and chicken with hot sauce.  I do that all week long and on the weekends I want to enjoy myself.  BUT once again, I hate the fat pants. This cookbook is all about delicious foods that are healthy and light.  I’ve included foods like sliders, buffalo tenders, potato salad, dips, pizza, cookies, you name it! 

How to win the cookbook.

All Fitmas participants who do the workout and respond in the comments section below by October 7th at midnight with the number of jumps they got in their 10 minute AMRAP section of the workout and / score from the circuit portion will be entered to win.

  • A comment will be randomly selected by one of those fancy online randomizing number picker things that I will find via my trusted adviser, Google.

Getting healthier together.

Maybe you are like I was when I first started working out. I was more than a bit chubby and had no idea where to start. I needed some trusted expert advice. Lucky for us, Kyra is going to be giving us a healthy tip each week of fitness.

Fitness tip of the week from Kyra:

  • It’s important to know your basic metabolic rate (BMR) so you can feed yourself with enough fuel to reach your goals.  Calculate your’s to see how much fuel our body truly needs to function properly and have enough leftover to build lean muscle.  You also don’t want to be in too much of a deficit.  Go find out your BMR so you make sure to feed yourself with enough fuel!
  • Find Kyra on Twitter, Facebook, and The Get In Shape Girl website.

Don’t forget to count your AMRAP so you can be entered to win.

I wonder if I can do more than 1000. It’s been quite some time since I have picked up a jump rope. Let’s hope the jump rope skills I honed in the fifth grade playing double dutch come back to me quickly.

Ready, set, FITMAS!

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Comments

  1. I SERIOUSLY CAN NOT NOT NOT believe the holidays are so swiftly approaching…

  2. Deanne Smith says:

    This may be a silly question…. Is it 10 min of jump rope, then double unders, thrusters, etc one time through? Or is it 10 min of rotating through the exercises? Thanks for the clarification for this newbie. 🙂 I’m very excited to participate in this challenge!

  3. Such a great series – if my neck was fully recovered from the car accident I could do it all but for now, lower body only. Happy Fitmas!

  4. More clarification questions that some may be thinking about:

    1. How much time between the 10 minutes of skipping and the start of the circuit? I’m assuming none?

    2. How much weight for the thruster? I’m thinking something like 55-65% of one rep max, or shall we scale as desired. Example: 150lb 1 rep max would use about 75lbs for the circuit. Knowing what this style of training feels like, this would be a good weight to use as you would have to break it up into sets instead of doing 30 reps with a light weight.

  5. Can’t wait to get started!!!

  6. Wow. The holidays are just around the corner, aren’t they? That workout looks amazing and intense. Hmmm, I might have to find a way to fit that in this week.

  7. Cindy Smith says:

    Oy vey! What a workout! Was bound and determined to squeeze it in on an incredibly busy day. Worked all day and then our son had a soccer game after school and it was our daughter’s 15th b-day. Certainly a newbie to all this, but made it through everything once. Since when did jumping rope get so difficult (okay, no need to answer that). Now that I’ve read the instructions more intently, going to see if I can make it through at least 2 or 3 times today.

    Thanks for giving us this resource, Donloree, to get moving 🙂

  8. Stephanie says:

    I LOVE these type of workouts!! Just goes to show you don’t need to spend hours in a gym. I did better than I thought with the skipping too.

    Skipping: 1212
    Circuit: 2 + 68 = 70

    So happy to be part of the challenge 🙂

  9. Stephanie says:

    Oh and perhaps a bit of clarification for how many times a week we’re supposed to complete this workout? Maybe it’s posted somewhere and I just missed it…

    Thanks!

  10. I decided to do this after filming over 50 squat progression drills, 10 x 3 back squat and then I warmed up to 105lbs in the thruster…

    Then I did the Skipping = 1332 reps

    Then the circuit (the thruster was loaded at 105lbs). I did it this way because I am in a bit of a strength phase, so I figured 10 x 3 @ 105 would be a good set up for the challenge.

    Finished 1 round + 50 Double Unders and 18 more Thrusters.

    So, I ended up doing 16 sets of 3 reps in the thrusters after my squat session…I have a feeling I will be tender tomorrow!

    Thanks for the challenge, looking forward to the Playground and Primal workouts next week.

    Check out my short video for the FITMAS Week 1 Challenge…

    http://www.youtube.com/watch?v=veWGHNxekbA&list=UU589yhh94wZ98MZJJe_bj6Q&index=1&feature=plcp

  11. I did it!
    Whew, that jump rope was a killer. I do like it though and will add that into my weekly routine! My calves are very angry at me today and I decided to run hills this morning. Probably not my best decision. 🙂
    Off to yoga class now to see if I can stretch out those poor legs.

  12. I did it yesterday! I suck at skipping!! I only managed to get 400 in the 10 min..I kept tripping over the rope..haha. But I did my 100 in 2 min so I guess I got the hang of it after the first 10 min…
    Great workout! I was sweating and my legs were sore!

  13. First Week of Fitmas DONE!!
    1113 rounds for the 10 mins skipping & I got through 3 circuts plus 40 rounds of skipping so my score is 43!!
    Thanks Donloree that was awesome 🙂

  14. Oops…Did not read the assignment fully and instead have been doing 10 minutes of 100 x jump rope, then 30 x barbell squat to overhead press, then 20 sit uppy things and 10 press ups, no rest repeat for 10 minutes. I still got ma schweat on though 😛 A very enjoyable circuit!

  15. Great. So I did the whole thing through as RX’d and went to comment…and read the responses. Didn’t realize I had to jump for 10 minutes and THEN do the circuit. LOL. So I did the circuit and then went back and did the 10 min of jumping.

    2 rounds+100 jumps+15 thrusters (45# to keep the intensity) = 117?

    Jumps: 1315

    I started out with double unders but soon realized it wasn’t going to work out well after a few more lashes to my arm.

  16. Ack! Thought I could do way better than this! Thank goodness for fitmas!

    Jumps 945 (boo! Im going to keep working on this one next week)
    dumbell squats (w/no barbell, improvising is becoming my specialty) 3 rounds of 10 squats (not saying how long that took!)

  17. Hi. I admit I failed at week one of Fitmas! lol. I do now own a jump rope though. 🙂 But now I have to start jumping. There’s just a litle problem with jumping. I think I need to add kegals to my exercise routine!! Looking forward to next (this week!)

    Oh wait, I did do barbell squats though Tuesday and Friday, 4 sets of 10 reps, with 65# lbs. 🙂 I guess I didn’t COMPLETELY fail.

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