Wednesday, January 25, 2012

Shapely Shoulders and Crossfit


It’s Workout Wednesday and we are going to mix it up a little today.

First up, shoulders; I love working shoulders. If you have a small frame, like I do, you may find it difficult to add mass and definition to your shoulders. I have learned that for me, the leaning lateral raise is the most effective in giving my shoulder a “round” full look. 

Because we use our shoulders in almost all our daily activities, it is important to keep them strong; looking sexy is just icing on the cake.

Shapely Shoulder Routine

Overhead Press with Barbell, Smith Machine, or Dumbbells
Reps: 15, 12, 10, 15
Dumbbell Front Raise
Reps: 15, 12, 10, 15
Reps: 15, 12, 10, 15
Reps: 15, 12, 10, 15
Side Lateral Raises
Reps: 15, 12, 10, 15

Now, for a little something different. Crossfit has become a favorite way to work out, but if you are a novice, it can be a little intimidating. This month, FitnessRx Magazine featured a Crossfit workout that can be done by beginners. 

It’s called, “Dead-man Walking”. I’m planning on giving it a try.

If you are a beginner, please use a light weight to begin. Click on the exercise to see a video demonstration.


Dead-Man Walking
Equipment needed: 10-25lb. weight plate, an Olympic bar with appropriate weight for deadlifts and walking lunges

Each round is for time

5 rounds for advanced
4 rounds for intermediate
3 rounds for beginners

I hope you have a great Work Out!

6 comments:

Jenn said...

Alright lady, I wanna hear all about your Dead Man Walking experience!! I've been Crossfitting about 2 years now - LOVE!!! Enjoy!

fancy nancy said...

Crossfit scares the daylights out of me but it is on my list for things to try this year! I am totally doing this shoulder workout tonight!!!

hiker mom said...

I have been wanting to try Crossfit. My brother used to do it regularly and he loved it. He quit before I could try it with him. I hear it's pretty hard!

Jessica Washburn said...

I really want to try it. My friend in TN has seen awesome results. She was fit and tiny anyway, but view pictures I see a big difference! Sounds like my kinda workout too. I wish Lifetime had it.

Michelle @lipstickandlunges said...

I love incorporating Crossfit. I'll have to give that one a try! Never done the lateral burpees before. They sound intense.
— Michelle

jillconyers said...

I've been wanting to try CF forever. This year for sure!