The BoxJumper Podcast - CrossFit, Functional Fitness & Healthy Living Discussions

Long-format interviews, discussion, reviews and more with expert guests focused on CrossFit, functional fitness, weightlifting, mobility, health and more. Hosted by CrossFit Trainer and Catalyst Athletics Certified Weightlifting coach, Jean St-Amand.

Today's workout includes a little unilateral work (loading of one side of the body at a time), mixed with a bit of heart rate raising cardio is on deck for today's workout.

6-10 rounds (3-5 per side)

  • 8 Single Arm Power Clean and Press
  • 8 Single Arm Front rack squat
  • 30s Shuttle walk/run

You'll need an object that you can move with one hand (I use a giant peanut butter jar and a dumbbell for my examples) and a spot where you can do shuttle walking or running (assuming you don't feel like doing it in place). That's it! Go to it, and have fun!

Full demo at boxjumper.ca/IsolationChallenge11

Today’s Workout is a bit of a choose-your-own adventure style of workout to get the heart rate up and challenge your fitness. You can choose the number of rounds, as well as the version of each movement you perform, and of course the loading of the Russian twists!

Time to get the heart rate up!

Beginner: 5-10 rounds | Intermediate: 10-15 rounds | Advanced 15-20 rounds

  • 10 (seated) Russian twists
  • 20 High Knees
  • 5 Up, Up and Aways

This workout requires only a chair (optional) and a solid and somewhat heavy-ish object that you can hold in both hands and touch to your chair or the floor on each side of your body from a seated or piked position.

Workout details and demo at boxjumper.ca/IsolationChallenge10

Today's workout is a strength building workout!

5 rounds SLOW

- 5 reps, negative push-up
- 5 reps per side, Romanian Deadlift

Be sure to make each rep a high quality rep and make each rep last as long as you can go with good form. For the push-up, keep your abdomen tight, legs together and back flat while letting elbows pass close to your body. For romanian deadlift, keep the supporting leg fairly straight, core tight, and back flat with hips square to the floor.

These are great exercises that anyone can do - watch the video for all the modifications, starting from beginner to advanced.

Full details and video demo at boxjumper.ca/IsolationChallenge9

If you're self-isolating (like you should be), it's more important than ever to stay active for your physical and mental well-being. Here are my 8 keys to success with at-home workouts, no matter what your sport or workout routine may have been before the COVID-19 outbreak.

EPISODE NOTES:

Boxjumper.ca/Episode24

Show Links:

Osprey Athletics

ospreyathletics.com
facebook.com/ospreyathletics
instagram.com/ospreyathletics
twitter.com/OspreyA

BoxJumper

boxjumper.ca
facebook.com/boxjumperover40
instagram.com/boxjumperover40
twitter.com/boxjumperover40

 

If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the 5th in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.

The workout is:

10-9-8-7-6-5-4-3-2-1 reps of each, alternating between:

  • laundry basket deadlifts
  • chair tuck ups

Options for scaling up and a full workout description and video demo at https://boxjumper.ca/IsolationChallenge5

Today’s at-tome workout features a different kind of “every minute on the minute” workout this time, with new movements, some terrific scaling options and a part “B” for “Bonus Workout”!

Every minute on the minute for 16-20 minutes, alternating between:

  • 30 seconds of elevated sprawl / sprawl / burpee
  • 30 seconds of rest
  • 30 seconds of single arm overhead squat
  • 30 seconds of rest

That sequence is 2 minutes out of your total of 16-20. I suggest an even number of minutes so you can do left arm for one round, then right arm of the other round.

And the bonus workout is "Tin Can Sally Up" - you'll need the song "Flower" by Moby for this one!

EPISODE NOTES AND WORKOUT DEMO:

https://boxjumper.ca/IsolationChallenge4

If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the third in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.

The workout is 3-5 rounds of:

  • 200m-400m walk/run
  • 48 Hops/Skips (Double Unders)
  • 24 Step-ups

Full workout description, scaling options, demo video and more at boxjumper.ca/IsolationChallenge3

Today’s Self-Isolation or Social Distancing fitness challenge workout is one I’ve done many times before - a classic benchmark workout called "Cindy" that CrossFitters know all too well. It’s a simple but effective workout that targets several muscle groups at once, moving in very different ways, and when performed with intensity, really gets the heart moving and gives you a terrific full-body workout. We’re going to get creative to do a home-friendly edition that anyone can perform.

Full details at boxjumper.ca/IsolationChallenge2

If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the first in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.

EPISODE NOTES
https://boxjumper.ca/IsolationChallenge1

SHOW LINKS
Flex Timer by Gym Next
iOS: https://apps.apple.com/ca/app/gymnext-flex-timer/id977329344
Android: https://play.google.com/store/apps/details?id=com.gymnext.timer&hl=en_CA

Make WODs Great Again began as a passion project of John Wooley’s and turned into a phenomenon, with his CrossFit themed memes making the rounds on social media at a breakneck pace. That passion has grown to almost a quarter of a million followers, the launch of the podcast Make PODs Great Again with his Co-host Niki Brazier, photos and autographs at Sanctional events and more. I chat with John about his early days in CrossFit and what gave rise to his brand of content that’s often imitated, but never equalled.

 

EPISODE NOTES

https://boxjumper.ca/Episode18

 

SHOW LINKS

John on Twitter: https://twitter.com/mwga_official

John on Instagram: https://instagram.com/makewodsgreatagain

John on Facebook: https://facebook.com/makewodsgreatagain

 

Make PODs Great Again:

https://podcasts.apple.com/us/podcast/make-pods-great-again

 

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