Looking for some new exercises to introduce into your workout? I've got you covered... give these a try!

Replace Triceps Dips With This Bodyweight Exercise…

Picture-24Bodyweight exercises have many great advantages. Most notably, they’re convenient; you don’t need any equipment and you can perform them pretty much anywhere. Especially for beginners, bodyweight exercises can produce awesome results.

But not all bodyweight exercises are created equal.

A great example of this are triceps dips. Many people perform the dips with crappy form and thus increase the risk for shoulder injury. Here’s an alternative worth trying.

It’s called a plank-to-triceps extension. And here’s how you do it:

  1. Start in a push-up or plank position.
  2. Bend your elbows and come down onto your forearms in one fluid movement.
  3. Keeping your body in a straight line, contract your triceps and press your palms into the floor. Lift your elbows off of the floor.
  4. You should now be back in the starting push-up or plank position.
  5. Repeat as necessary.

If it’s too challenging, try doing the exercise standing with your forearms against the wall. This will decrease the amount of resistance and make the exercise much easier.

Though triceps dips can still be part of your workout (I sometimes use them in mine!), the plank-to-triceps extension is a great alternative that I find more effective. Give it a try!

For more equipment-free workouts, give my Davey Wavey Bootcamp Workout a try!

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Screen Shot 2014-06-25 at 8.17.23 AMToday’s the last day!

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Screen Shot 2014-06-16 at 9.36.43 AMI have some exciting news!

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What Is The Murph Workout?


Navy Lieutenant Michael Murphy

This week at my CrossFit gym, we tried something that I’d never done. It’s called the Murph.

The workout is named in honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005. It was one of his favorite workouts – and it’s one of the more difficult CrossFit challenges. It’s a true test of strength, focus and endurance.

The workout is timed. And the idea is to get the lowest time possible.

Here’s what you’ll do:

  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 mile run

For an extra challenge, it’s recommended that the workout is performed wearing full body armor or a 20-pound vest. While wearing armor or a vest, aim for a time under 60 minutes.

It’s also worth noting that you can partition the pull-ups, push-ups and squats. For example, some Murph athletes break the exercises into 20 sets of 5 pull-ups, 10 push-ups and 15 squats. That’s just one of many combinations.

Regardless, the Murph is a workout not for the faint of heart; even for a seasoned athlete, it’s extremely intense. If you’re not there yet, fear not. Being able to complete the Murph workout (in any amount of time) is a great fitness goal to which it is worth striving.

If you try the Murph, let me know in the comments below. That is, if you have energy left to type…

Would Your Try NAKED Crossfit?

zugr7O5For the last month, I’ve been taking crossfit classes. More to come on that in a future post. But this week, I discovered a new branch of crossfit in which exercisers are naked.

The truth is, many crossfitters are already almost naked. It’s not uncommon to see shirtless men in compression shorts or women exercising in sports bras. And if you take a class, you’ll understand why. Crossfit is based on high intensity interval training and it makes you sweat in a way that you never thought possible. After each class, my clothes are soaked; maybe being naked just makes more sense.

Currently, the naked crossfit class is being offered in Denmark – and it currently has 12 male participants. Judging from the pictures, I think I’d probably find it a bit difficult to concentrate and stay focused. But when it comes to motivation, I’m pretty sure that I’d never miss a class. :-P

But what do you think? Would you try naked crossfit? Or are you mortified at the thought? Let me know in the comments below.