Work out of the day

So considering this blog is for people engaged in building social justice movements who also want to be healthy and fit I will start posting work outs of the day (WOD). These workouts are inspired by my own training and certification as a Crossfit trainer. I am assuming everyone is pretty busy so these will be 15 – 30 minutes. Doing this level activity 5 – 7 days a week can have significant positive impacts on your health (more on this in later posts). They will also use minimal equipment.

WOD 4.30.09
Warm up
20 jumping jacks
5 lunges per leg without weight
3 push ups or modified with your knees on the ground

Do this circuit three times at a moderate pace to get your heart rate up and your muscles warm.


Do as many rounds as possible (amrap) in 10 minutes of
10 Squats
5 Push ups
10 sit ups
5 tuck jumps

You should do this workout as fast as possible while attempting to maintain good form. Rest where you need to in the ten minutes, but don’t over rest. A good strategy for resting is counting to five, or counting three breathes or five breaths. By the end of ten minutes you should be pretty wasted.

Stretch – 5 minutes
Hold each stretch for thirty seconds rest for five seconds and then hold for another thirty.
Downward facing dog
Lying glute stretch
Pigeon Pose

Post your rounds to comments.



About JTP

An occasional reader, an occasional writer, an occasional podcast producer, an occasional strategist.
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2 Responses to Work out of the day

  1. Purvi says:

    glad you are posting this. i never thought i would say this, but i miss crossfit! i just love that “imabouttothrowup” feeling!

  2. brickhousemiami says:

    Thanks for the WOD! I’m going to do it and I’ll let you know how much it hurts. And the post workout high-lights.

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