U30X + BodeeFit WOD Recap
Workout #1: Partner Workout Instructions - do as many sets as you can along side your partner. After each set, add another spring in between Total workout time - 15 minutes
20 squats
20 partnter burpees
sprint to the line and back 2x
This workout was a killer. I was paired with Caroline, who is super fit. I was intimidated at first but she is an amazing person and motivated me the entire time. We faced the ocean and the sunset during the squats, which made it a bit more bearable...and we all ran into the ocean post workout and washed away all the sand and sweat. I knew from that moment this trip was going to be amazing.
Workout #2: Tabata Instructions - each exercise is 20 seconds on, 10 second rest. Repeat for 4 minutes. After 4 minutes, sprint to the ocean and back. Total workout time - 20 minutes
jump lunges
mountain climbers
high knees
I was already sore from the night before but excited to get this one started. Our first AM workout at the beach in Manuel Antonio. We treated ourselves to the most refreshing ACTUAL coconut water right out of the coconuts! A thousand times better than bottled coconut water from here in the states.
Workout #3: Rainy Afternoon Instructions - get shit done and don’t let the pouring rain bother you :) Total Workout Time - 30 minutes ish
100 squats
100 capacity jumps
200 flutter kicks
:60 plank, :60 tricep dips
:30 plank, :30 tricep dips
:15 plank, :15 tricep dips
200 bicycles
+ BONUS worked on some ring dips and ring push ups
The best part about this workout was the spontaneity of it. We were supposed to go to the gym or do something outside, but it was POURING rain, thunder, lightning, etc. At 5PM Jackie and I peeked over to Adam's villa porch and just started fooling around on the rings. It turned into my second favorite workout of the trip with just 6 of us working hard and the rain hitting onto the roof as our background noise.
Workout #4: Trail Run Instructions - follow the trail in Manuel Antonio National Park Total workout time - ? no idea how long it took.
This was the first time I cried on the trip. I am NOT a runner. It was all uphill stairs and then downhill; trail terrain and sand. I couldn't catch my breath and I was the last one of the pack to catch up before every time we stopped at a beach. Relief came when Tom took my backpack for me. I got a second wind and ran a little more but ended up walking most of this trail. Positive note - the National Park is beautiful.
Workout #5: Post-trail run (because the uphill and downhill for miles wasn’t enough!!) Instructions - Partner up. While one partner bear crawls to the line and back, you hold plank or a squat Total workout time -10 minutes
bear crawls
plank/squat hold
I actually didn't hate this workout even though my legs were exhausted. We also saw some monkeys as soon as we finished this workout - they were jumping all along the trees (so cool). Our post workout treat consisted of fresh pineapple and watermelon. So yummy.
Workout #6: Driveway Sprints Instructions - Sprint up and down the driveway. Tag partner when complete. Teams on 3 Total workout time - ? it started pouring rain and we stopped after each of us sprinting 4 times
Note: This was only a few hours after the trail run. And yes I sucked it up and participated. The rain was the best part since it cooled me down and also signaled the workout was over, since the wetness made the driveway dangerous to run on.
Workout #7: Team Workout Instructions - Every minute on the minute, drop do 5 burpees. Once complete, do leg raises, push ups or squat jumps until the next minute hits and start the 5 burpees. Rotate so you do each of those 3 excersises 3 or 4 times Total workout time - 12 minutes
burpees
leg raises
push ups
squat jumps
Our last beach workout and a brutal one. It was super hot and we all got very sandy. My entire body was sore from the past few days of hard work but I had Donny on my team to keep my spirits high.
Workout #8: Mucho Muscolo Instructions - Work to your max. Crossfit type workout Total workout time - over an hour
3x5 heavy dead lift (I did 70 pounds!)
3x5 heavy shoulder press
3x5 heavy bent over dumbbell rows
wall walks. when you come off the wall pause the clock and, do 15 box jumps (I did step ups). resume time when you are back on the wall. repeat until you have spent 3 minutes upside down
My favorite workout of the trip! Being able to try a crossfit workout with some of the best people I've ever met was so amazing. I never thought I could lift such heavy weights. I really pushed myself and am now considering trying a crossfit gym here in NY,
Workout #9: Final Tabata Instructions - each exercise is 20 seconds on, 10 second rest for 4 minutes. After 4 minutes, sprint to the ocean and back. Total workout time - 20 minutes
Wall sits
Side Planks
High Knees
We found ourselves once again in front of Adam's villa at 6AM the day we were leaving Costa Rica. Four of us ladies and Carlos rocked it out one last time before scarfing down some typical Costa Rican breakfast.
This was an unbelievably empowering workout experience for me. I've been home two days now and have continued this style of workouts from my living room using the BodeeFit app (it's free and super easy to use!). I know this trip has changed my life for the best and I can't wait to see how the rest of 2015 pans out.