How To Do A CrossFit Workout at Home - One Good Thing by Jillee

How To Do A CrossFit Workout At Home - One Good Thing by Jillee
02.09.2015. 16:55
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january 6, 2014
HOW TO DO A CROSSFIT WORKOUT AT

HOME
California girl, transplanted and blooming in Utah. In
recovery and loving life!
OK.now that the holidays are overand we have a few days of the New Year under our
beltits time to get serious about those New Years resolutions! Even though I dont
normally make a big deal over resolutions, I do think that a new year can give us a mental
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kick start to make some changes for the better.

In an effort to help us all make those changes, Im calling this week New Year, New You.
For the next five days were going to focus on the TOP FIVE New Years resolutions that
people make, and give you lots of great ideas on how to achieve them!
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Surveys show that the Top 5 New Years Resolutions are: weight loss, being more
organized, breaking bad habits, budgeting, and living life to the fullest!
Today were focusing on weight loss and a new fitness craze that seems to be taking the
world by storm.CrossFit. My daughter-in-law & assistant Kaitlyn and my son Erik are
http://www.onegoodthingbyjillee.com/2014/01/how-to-do-a-crossfit-workout-at-home.html
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HUGE believers in this particular form of exercise, so we thought we would explore it a

little furtherfor MY sake as well as yours.
02.09.2015. 16:55
Homemade Coconut Oil T
Please welcome McCall of CrossFit Vaporwho is guest posting today and is going to tell
us why she LOVES CrossFit and how to do a simple CrossFit routine at home:
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McCall and her husband & CrossFit partner, Jaren
Hi Everyone.Im McCall!
I have a confession to make. I have big knees. Not like super-sized-circus-freak knees, but
Ive always been a little jealous of the gals with narrow, sculpted knees. But 3 years ago
something happened to change how I felt about my big knees. I found CrossFit.
Now Im sure if you havent tried it for yourself, youve probably at least HEARD of CrossFit.
Im also guessing youve heard the jokes like, How do you know if someone does CrossFit?
Because its ALL they talk about!! I will admit, as a CrossFit affiliate owner, I can be one of
those people, but my mission today is NOT to get you sold on CrossFit, its to help you find
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YOUR fitness match, and help you get on track to a healthier life.
I believe everyone has a fitness match a form of exercise that gives you the results you
want while keeping you motivated and inspired so have you found yours? My journey to
CrossFit didnt start with an athletic or gymnastics background. I started CrossFit just after
I had my 3rd baby. I was a dancer growing up and as an adult I exercised just enough to not
be fat. I had tried running, spinning, gym classes pretty much everything, and while I
tolerated it all, I didnt LOVE any of it. My husband had started CrossFit about a year before,
and I had several friends who did CrossFit, and saw great results. I knew I wanted to try it
and told myself that, love it or hate it, I would stick it out for 6 months before I made a
decision. It only took one class and I was hooked! I had found my match!!
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CrossFit is my fitness match for a few reasons:

I am competitive there are lots of different ways people are competitive, and I am all
of them. ;-) I love competing with others, with myself, with my goals, and CrossFit
feels like a healthy place to be competitive in a positive way.
I dont have more than an hour TOTAL to workout. With CrossFit I can be in and out in
an hour (sometimes less) and feel totally accomplished.
I like being told what to do at least in THIS aspect of my life!! When it was left to me
to decide what my workout would be (at a regular gym) I could talk myself out of
pretty much anything. At CrossFit if you show up, you kind of dont have a choice! If its
on the board, youre going to do it in one form or another.
I feel accountable. To myself, my coach, my friends at the gym. If Im not there or dont
do my best, Im going to have to answer for it!
I have seen results!! Not just lost the baby weight results, body transformation
results! They are measurable results, like increased weight in my lifting, more
efficiency in my workouts (ie: faster times), learning & mastering skills I never
imagined, like pull-ups, not to mention losing 30lbs. and decreasing my body fat to
13%.
What IS CrossFit?
CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that
combines a wide variety of functional movements into a timed or scored workout. We do
pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other
movements. Always varied, always changing, always producing results. Kids, cops,
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firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of
thousands worldwide have followed CrossFit workouts and fallen in love with not only the
workouts, but the results. You can find an official CrossFit affiliate near you by visiting
www.crossfit.com and searching by area.
If you havent found your fitness match, or if your resolution is to try something new, I
would encourage you to give CrossFit a try. While you wont get the same effect doing an
at home CrossFit workout, its absolutely better than nothing. There are dozens of
websites that offer CrossFit at Home style workouts that can be done in 20 minutes or
less just make sure you warm up & cool down properly.
Here is one you can try at home!
Many CrossFit workouts have names, so well call it Vapor 10:
10 minute AMRAP (AMRAP means as many reps or rounds as possible, in the allotted
time)
10 kettlebell or dumbell swings
10 push ups
10 air squats
10 burpees
10 sit ups
Part of what makes CrossFit so effective is the intensity. Vapor 10 doesnt seem too bad,
right? But if you push yourself to work at your FULL capacity, its going to be much harder
than say 60% effort. Another aspect that gets results is the full range of motion in all of
your movements, so lets break them down a little.
dumbbell or kettlebell swings:

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02.09.2015. 16:55
Start with your knees slightly bent, chest up & butt out. Think about popping your hips as
you straighten your knees this will create momentum and the weight will move upward.
As your arms extend, think about pushing your armpits to the ceiling, in CrossFit we call it
active shoulders. Use your strength to stop the weight when it has reached all the way
above your head. Push the weight back down & repeat.
pushups:
ALWAYS, ALWAYS, ALWAYS find full range of motion when you do pushups. Whether they
are on your knees or full plank, your chest should touch the floor on the way down and
your arms should fully lock out at the top. EVERY TIME!! Start on your knees and work
toward plank push ups.
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02.09.2015. 16:55
air squats:
When you squat your weight should be in your heels, meaning no matter what point in
your squat you are, you should be able to wiggle your toes. Make sure you squat all the way
down so that your hips are below your knees. Stand up all the way to full hip extension at
the top. If its helpful, find something to squat to so you know you are getting full depth.
burpees:
Did you know burpees dont like you either?! Hehe!! Thats my favorite burpee joke!! There
is no special way to do burpees, just get town to the floor, make sure you touch your chest
& stand back up. There is NO NEED to do a pushup. Flop if you need to. Just down & up.
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02.09.2015. 16:55
sit ups:
full range of motion sit ups are SO much more effective than crunches. You can use your
arms as tomahawks to get momentum to sit up. Just make sure your shoulders touch the
floor on the way down & your hands touch your toes on the way up.
Set a timer & go! Leave your result in the comments!! Each time your complete all of the
exercises, that is 1 round how many full rounds can you get? How many reps? Your score
should look something like 4+16. Thats 4 full rounds + 16 more reps. Grab you hubby & kids.
Have a competition. Itll be fun!!
My advice to anyone who wants to make being fit one of their New Years Resolutions is to
search out and find your fitness match. Dont run because your friends run, or do Zumba
because you were a dancer in high school; find something that allows you to LOVE what
youre doing. It should motivate you to eat well, get lots of rest & feel proud of your body.
On my journey to improved health, I have learned to love my big knees because they allow
me to accomplish things I never imagined, like squatting over 200 lbs., running without
discomfort & pushing myself physically like I never imagined. To me, thats what health and
fitness is, becoming the best version of you!
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02.09.2015. 16:55
Thank you McCall! So inspiring! I am definitely going to be giving CrossFit a try. I love that
its basic body movements and no fancy dance steps to learn! I also love that it focuses on
strength and fitness rather than just simply losing weight. After all.STRONG is the new
SKINNY! :-)
Be sure to come back tomorrow for Day Two of New Year, New You when well be taking
about great ideas FROM YOU for getting organized in the new year! Plus, a giveaway youll
want to get in on!
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COMMENTS
Gram says
January 6, 2014 at 4:08 am
This does seem a bit strenuous for the joints of a 74 year old great grandmother!
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02.09.2015. 16:55
Patti G says
So do you do each exercise as many times as you can within 10 minutes then move on to
the next one?
I dont understand the scoring method. How did you get the example 4+ 16? Thank you.
Karen S.
says
Hi Patti,
You set a timer for 10 minutes and as soon as you start it you do, with as much
strength and effort/energy as you can possibly put into it;
When you finish those you immediately do
10 push ups (hand release)
And then as fast as you can go into doing
10 air squats
Then nice quickly into
10 burpees
And then move as fast as possible into
10 sit ups
When you finish this round if exercises, you can count 1round completed.
If your timer has not gone off, move right back without a break right to the
beginning and start over again. Keep up as much as possible the effort and
energy, do the exercises with as much vigor as you can give them, until your 10
minutes are done.
The 4 + 16 means that you completed 4 rounds of the whole set of exercises and
16 repetitions into the 5 the round.
Hope this helps clear it up.
:)
Good luck!!
Gwyn says
So 16 sets means 10 swings and 6 push-ups into the 5th round then?
Kaitlyn Nystul says

January 6, 2014 at 8:50 pm
Exactly Gwyn!
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02.09.2015. 16:55
Maleia says
I am confused to:
Many CrossFit workouts have names, so well call it Vapor 10:
10 minute AMRAP (AMRAP means as many reps or rounds as possible, in the
allotted time)
10 push ups
10 air squats
10 burpees
10 sit ups
Do I set the timer for 10 minutes and do 10 kettleball, 10 push ups, 10 air squats,
10 burpees, and 10 sit ups and start them over until my 10 mins is over? Or do I
do each one for 10 minutes?
Carrie
says
Maleia and Gwyn

Ive been to CF before, so Ill do my best to answer :)
This workout gives us TEN MINUTES to do ALL FIVE of the exercises TEN
TIMES EACH.
Heres how:
1) Set your timer for 10 minutes.
2) Immediately do 10 Kettlebell Swings (DO NOT RESET YOUR TIMER!)
after youve completed ALL 10 swings,
3) do 10 pushups (DO NOT RESET YOUR TIMER!)
after youve completed ALL 10 pushups,
4) do 10 squats (DO NOT RESET YOUR TIMER!)
after youve completed ALL 10 squats,
5) do 10 burpees (DO NOT RESET YOUR TIMER!)
after youve complete ALL 10 burpees,
6) do 10 situps (DO NOT RESET TIMER!)
Your timer will probably go off sometime while you are in the middle of a
set. After your timer goes off, IMMEDIATELY reset it and start back from the
beginning. You can do this as many times as youd like.
I hope I answered your questions, okay. Let me know if I didnt explain it
very well. (I have a tendency to do that sometimes! lol)
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02.09.2015. 16:55
Carrie says
Remember,
Do not reset your timer AT ALL!
You are NOT repeating sets. You are doing ALL 10 of your Burpees, moving
on to Situps WITHOUT resetting the timer UNLESS it goes off.
Hope this helped! :)
Kaitlyn Nystul says

Hi Maleia!
I thought I would clarify a bit as well the entire workout would be 10
minutes long. The beauty of CrossFit is that you can get a great workout in
that short amount of time. I guess if you really wanted to reset your timer at
the end of 10 minutes and do it again you could but if you put in as much
effort as possible for 10 minutes youll get a great workout. So for this
workout you would set the timer for 10 minutes and do 10 kettleball, 10 push
ups, 10 air squats, 10 burpees, and 10 sit ups and start them over until the 10
mins is over.
Robin says
You do ten reps of ALL the exercises, then start over again. Doing ten reps of
ALL the exercises is one round. So the 4 is four full rounds of ten reps of ALL the
exercises and the 16 is the reps that would have counted toward the next round.
Angela McAvoy-Belote says

This seems like a great workout, but for someone with horribly bad knees half of these are
impossible without throwing a knee out. This is my biggest problem with workoutsI can
never find any that are low impact on my knees so I can do them without falling over or
injuring myself. :(
Rachel says
My aunt has really bad knees and she found that taking a swimming class helps a
lot with pain and stiffness. She said that if she didnt do her class every week,
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02.09.2015. 16:55
she probably wouldnt be able to walk. It helps so much that she does it 3x a
week.
Kaitlyn Nystul says

Hi Angela! My husband (Jillees son Erik) has horrible knees and ankles and has
LOVED doing CrossFit! He was really worried when we started because hes
broken both ankles and had knee injuries in high school. But the more that he
works out the better his knees and ankles feel. He avoids a few really high
impact exercises like box jumps but he would definitely do everything in this
workout. He especially loves squats and says theyve really strengthened his
knees. But thats definitely just my opinion! Consult your doctor before trying
anything knew. You could even find a local CrossFit affiliate and talk to the
coaches there about modifications.
Gwyn says
Hi Kaitlyn,
Hope your holidays were great. So CrossFit does then have modifications for
people with specific issues?
Kaitlyn Nystul says

It definitely does Gwyn! Thats probably my favorite part about it. At our
gym we have people of all ages and abilities and everyone modifies the
workouts to their own level. For example, my husband with the bad knees
cant do an exercise called box jumps where you basically jump from the
ground onto a 20 high box. So he does step-ups that still work the same
muscles but dont put as much impact on his knees. He also has a really hard
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Andrea says
Have you ever tried Classical Stretch. by Maria Esmonde White. I quite like this
full body workout in only twenty minutes and virtually no equipment. You might
search for her website. She is canadian.
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02.09.2015. 16:55
Jeanne says
Thank you Jillee, Im definitely giving this a try!
Diane W. says
How much weight with the dumbbell swings? My son is into cross fit and I would like to tell
him that his 60 year old mom is doing cross fit :)
Marsha says
Im doing the Bikini Body Mommy Challenge. Day one today and its awesome there are
modifications to the exercises as well as meal plans and a diet bet for extra motivation.
Norma says
Where can i get info ln this?
Marsha says
Bikinibodymommy.com. Also on FB just look up bikini body mommy.
Amanda R says
January 30, 2014 at 11:33 am
Thank you for posting about the BBMC! I saw your comment here on OGT on
day 1 of BBM and I decided on a whim to do it. Im glad I did! It is Day 25 and I
feel awesome. I havent skipped any days, and my body has changed for the
better. For anyone who needs a relatable instructor, visit Bikini Body Mommy
Challenge on f b. you dont have to be a mommy or even a woman to do it.
Briana, the founder/instructor is amazing. You can start on Day 1 and go from
there. :)
Amanda R says
May 7, 2014 at 2:03 pm
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02.09.2015. 16:55
Im back! It is Day 3 of BBMC 2.0 and I have an accountability group

(International Bikini Babes) set up on f b to support women (some moms, some
not) from all over the world. We are checking in daily with the our nutrition and
workouts. Thank you again for posting about BBM way back in January. Ive lost
weight and inches, and I feel amazing!
Lena says
HELP! Your story caught my eye (as soon as I read about your knees), because I have HUGE
knees! Please tell me if this has helped your knees! (I looked and yours look wonderful) Im
wondering if this helped, or have your knees always looked like that lol.
Andrea says
Thank you for this! What would you recommend for warm up/cool down?
Davi says
3+10
McCall
says
Hey everyone, its McCall from CrossFit Vapor!

Im loving reading your questions, concerns as well as interest in CrossFit. Let me touch on
a few things.
1. Here is a GREAT article from a highly reputable source on the value of squats especially
pertaining to knee injuries or issues.
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1038/Nine_Rules_For_Mastering_The_Squat_For_Leaner_Stro.aspx
2. A good warm-up is 5min of light cardio ie: walking or jogging, using the elliptical or
stationary bike, jump rope, etc. Really anything that gets your heart rate up a little and
allows you to stretch without discomfort.
3. Dumbell weight is up to you and is one of the beauties of CrossFit. If I was doing this
workout, I would use a #35 dumbell, but for a beginner I would suggest at #10 or #15
dumbell.
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02.09.2015. 16:55
4. Karen answered the question about how to do the workout perfectly. Thanks Karen!!
5. Lena, CrossFit ABSOLUTELY helped my knees. They are slimmer and tighter. In addition,
my calves have developed nicely so they appear more balanced as well.
6. Gram, dont underestimate yourself!! Go slow. Modify your movements. Use lighter
weight. You will surprise yourself!!
Good work guys! Ill try to check back to answer any other questions :)
Tab says
I just wanted to ask about how you lost the baby weight Did you do crossfit
along with paleo? I know so many crossfitters who do paleo or was just about
getting active and food diary and just watching what you eat. Im in the midst of
losing 30 lbs of baby weight (seriously 3 kids in 4 years took its toll :) ) oh
and thats a parentheses around a smiley not my depiction of a double chin ; )
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[] How To Do A CrossFit Workout At Home Tuesday, January 7, []
random thoughts, mainly about food and fitness | Finding My Inner Kate says:
March 11, 2014 at 8:35 am
[] miles every Monday, Wednesday, and Friday, I was good with it as a starting point.)
Then I did this CrossFit-type workout. I did 1.5 rounds. Although, to be fair, I sort of
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