Gym

Below you’ll find some of our favorite (or dreaded) work outs. Be sure to read all the information, practice good technique, and stay within your limits. If you have questions on technique, consult a trainer at your gym, search the web, or text Teresa.

Videos


My Favorite Conditioning Work Out: Cindy

Before I sit for the day, I put in 20 minutes of a simple heart-pumping, muscle-strengthening exercise.

Here I’m doing one round of “Cindy” a CrossFit WOD. I’m using a TRX for suspension pull-ups rather than a bar (you can vary this pull exercise as I mention below). This is a beautiful routine for a number of reasons. The routine

  • uses most movements of the body: a push, a pull, and a squat
  • uses most muscle groups: chest, back, core, legs, arms (that push up is a progressed plank — don’t think of it as a merely a chest exercise)
  • can be highly modified or progressed: the pull can be any back exercise pull ups to bent rows; the push any form of push up from wall push up to decline or even plyometric; the squat can be wall squats to weighted or even tuck jumps
  • delivers short high intensity exercise that enhances aerobic fitness and metabolism better than long moderate routines because it depletes muscle & liver glycogen and helps muscles become more insulin sensitive — especially if you exercise fasted

Cindy is 5 pull ups, 10 push ups, 15 squats repeated for 20 minutes with rest as necessary. I aim for 1 round a minute.


My Favorite Strength Work Out: The Incredible Hulk

This is a CrossFit AMRAP WOD (as many reps as possible, work out of the day). In this video, I’m demonstrating one round using a 45-pound Olympic bar. Use an Olympic bar! You need to be able to drop the bar from your back; you don’t want to have to set it down because that’s when injuries occur. The prescription calls for 115/75 pounds men/women, but I have rarely been able to do the Rx in any WOD. And don’t you, either! At least, not until you’ve been at it awhile. The Rx for CrossFit WODs are not scientifically determined nor are they meant for all body types and conditions, so don’t think you’re half-assing it. Scale your work out always.

The Incredible Hulk is 5 deadlifts, 5 hang cleans, 5 front squats, 5 push press, 5 back squats repeated for 20 minutes with rest as necessary. If you want more strength, go heavier and slower. If you want more aerobic work, go lighter and faster. I aim for 1 round a minute.

 


A Great Full Body WOD – Elmsy

One of the few WODs I can Rx. Tough on the legs. You’re doing 100 reps for each exercise plus running 1/2 mile with extra weight.

Elmsy is 400M run (plus 14lb wt vest); 10 rounds of 10 push ups, 10 kettlebell swings 16kg, 10 box jumps 20-inch; 400M run (plus 14lb vest). This is an alternate I use when I’m tired of Cindy. It’s not as taxing but more work for my legs — 100 20-inch box jumps for this 5’1″ woman is tough!


PDFs

BENCHMARKS
NMF Benchmark – Volume Determine your strength capacity for basic movements.
NMF Benchmark – Speed Determine your aerobic capacity for basic movements.
NMF Strength – MAXES RECORD SHEET Record your 5 rep maxes.

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CONDITIONING
NMF Conditioning – FREQUENT 5 Short, high intensity.
NMF Conditioning – INTEGRATED STRENGTH Strength + cardio = integrated exercise, the most productive combination.
NMF Conditioning – METABOLIC TRAINING BLOCKS Choose one conditioning block as a kicker for your work out or as your daily work out, moderate to high intensity.

HYPERTROPHY
NMF Hypertrophy – GERMAN VOLUME TRAINING Build size with high volume in a 3-day split.

STABILITY
NMF Stability – CLOSED CHAIN For those with unstable or weak joints (such as hyper-mobile, EDS, or injured)
NMF Stability – HIP_SHOULDER For those with unstable or weak joints (such as hyper-mobile, EDS, or injured)

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STRENGTH
NMF Strength – 2 Day Split BLITZ
NMF Strength – BIG FOUR BARBELLS
NMF Strength – BIG FOUR DUMBBELLS

TRAVEL
NMF Travel – TUBES Work out you can do anywhere; just pack a few tubes and go.

HIIT/WOD/METCON
NMF WOD – Cindy High volume, high intensity Crossfit WOD
NMF WOD – Betty High volume, high intensity Crossfit WOD
NMF-HIGH-INTENSITY-METCON-LUCKY 7 High intensity strength & conditioning HIIT
NMF-HIGH-INTENSITY-METCON-THE BASICS  High intensity strength & conditioning HIIT
NMF-HIGH-INTENSITY-METCON-CHARLOTTE  High intensity strength & conditioning HIIT

MISCELLANEOUS
NMF Stability – MYOFASCIAL RELEASE