Crossfit Workout! – What’s In And What’s Out!

CrossFit is a conditioning program that is being used by Professionals, such as police academies, military, tactical operations teams and other professional athletes. It was been designed for stability for a dedicated individual that comes from different kinds of professional field.

This was been described as effective, fast, and fun. Because of the high intensity strength and a workout that would condition your body. This can be done by every individual that can survive this kind of extreme workout.

The Roadmap to Becoming a CrossFitter

The Roadmap to Becoming a CrossFitter

There a lot of benefits when it comes to doing this workout. It is high-intensity, power- based exercise that is effective for burning a high number of calories in a short period of time. With the program that it has, this would be an excellent experience for the exercise enthusiast to add much intensity and diversity. And recommended to have a personal trainer to help develop mobility.

Doing CrossFit training always focuses on

  • Accuracy

  • Stamina

  • Strength

  • Power

  • Speed

  • Agility

  • Balance

  • Cardiovascular endurance

It consist of functional and multi-joint movements such as pulling, pushing, squatting, throwing, lifting and jumping, which are performed with a high intensity workout. Since it is high in intensity and it involves muscle action, there will be risk of injuries as well.

CrossFit Workout

CrossFit Workout

There are things that needed to be developed such as

  • Joint mobility (specifically shoulders, ankles, and hips)

  • Joint stability (on core region)

  • Effective Performance ( hip hinge – pushing, pulling, rotating movements, and squat)

Here are 3 best exercises to prepare your body before doing the Crossfit workout

  1. Running Treadmill – 1 mile

  2. Pull-ups – 200 reps

  3. Bodyweight Squat – 300 reps

  4. Pushups – 100 reps

Some of the CrossFit workouts

  1. Hang power clean – this can be done on 3-3-3-3-3-3-3 reps

  2. Gallant – Run 1 mile with 20 pound medicine ball, then 60 Burpee pull-ups.

  3. Pull ups – Left-arm Kettlebell snatch (1.5 pood) 9 rep rounds.

Right-arm Kettlebell snatch (1.5 pood) 9 rep rounds.

  1. Weightlifting – 100 Double-unders

50 Handstand push-ups

40 Toes-to-bar

160 pound Shoulder to overhead – 30 reps

90 foot Walking lunge with 160 pound barbell

Wondering how good CrossFit workout is? The study shows that you work out for 10 pushups, 15 air squats, and 5 pull-ups, can burn and average of 260 calories in 20 mins. This is equal to running for 2.5 miles in 20 minutes.

By now you had an idea on how CrossFit works; it is up to you if you will be in or out. These are becoming popular nowadays, and it is advisable to make a research before doing it. There are equipment that needed to be used and can be expensive, just make sure you will be comfortable and will fit before doing it.

Reduce Your Energy Bills With These 5 Ways

Bills can give you a bad headache especially when they’re way over your budget or when you’re facing a financial dilemma. There are bills that come each month and one is your energy bill. Without energy, you won’t be able to live comfortably. Appliances need energy for them to function. For some, saving energy is very hard to do. If you have the same concern, then it’s time you stick to these 5 ways.

  1. Unplug devices when not in use

Most people are guilty of leaving their devices unplugged even when not in use. Standby mode won’t help reduce your energy costs. In fact, plugged devices still use energy. So don’t be too lazy to unplug devices you’re not using. It doesn’t take a lot of effort to pull it out the socket, so make it a habit to do so for all your devices.

5 Ways to Reduce your Spanish Electricity Bill

5 Ways to Reduce your Spanish Electricity Bill

  1. Get rid of incandescent bulbs! Go CFL!

Look around your home and get rid of incandescent bulbs. Everyone’s using CFLs or compact fluorescent light. It’s high time you make the switch. You’ll have the same amount of light, yet you don’t use too much energy. Moreover, CFLs last longer than incandescent bulbs.

  1. Stay away from your dryer

Yes, it may be take lesser time to dry dishes and clothes using a dryer, but this will also increase your bill. Drying clothes and dishes is easy. You don’t have to rely on your dryer all the time. Air dry dishes and clothes and you’ll definitely save a lot of energy.

Go Green: 5 Ways To Cut Your Energy Costs

Go Green: 5 Ways To Cut Your Energy Costs

  1. Look for the Energy Star logo when buying new appliances

Appliances that have this logo are guaranteed to be energy-efficient. You can easily reduce your energy costs when your home is filled with these appliances. You don’t have to change everything though. You can do it gradually. Buy a new device when the need arises. When you do, always look for the logo first.

  1. Invest in a thermostat that has a timer

Heating units are very important during the cold season. Then again, they use a lot of energy and can balloon your energy bill in no time. What you need is a thermostat that has a timer so that your heating device will turn off when no one is around. It can be programmed depending on your specific needs.

If you want your energy costs to go down, you should make a move as soon as possible. You’ll be happy to see the amount you can save when you make use of lesser energy. Conserving energy isn’t just good for your pocket. More importantly, it’s good for the environment. These 5 ways are easy to follow. You just have to take the first step and everything else should follow.

5 Steps To Be Self-Employed As A Consultant

The idea of being your own boss has been around for awhile and it is picking up speed as people realize the benefits of being self-employed. One of the top reasons for shifting is the need to be boxed in a schedule that they wanted sometimes to break. While being self-employed makes you decide on the time, it can turn up to be more time consuming especially if your client base is growing continuously. The benefit of a growing business, though, is a fattening wallet, unlike being employed, the wallet that fattens is not your own, so you decided you wanted to be a consultant so you can manage your own time and fatten your own wallet.

Decide on what niche you are knowledgeable and experienced

Identify what your strengths are, knowledge and experience wise. You cannot consult someone on something you know nothing about and are not experienced about. Some may get away with it but not for long because their weaknesses will be found out sooner or later which will cast a bad reputation. So stick to what you know and what you are experienced doing.

business plan concept

business plan concept

Get proper certifications and licenses if required

While some consultancies do not need certifications or licenses like gardeners, many do like accountants and lawyers. As much as possible, though, you have some accomplishments that will make you an authority on what you do, like well-known people you have served. If you can get recommendation from them, the better.

Study, Decide on, research, and target your target market

Hitting the wrong target will only spend so much time without good result. Study which target market is feasibly fruitful, decide on it and do a lot of research about those people. Know about their strengths and weaknesses so you know how to cut in.

Hierarchy of the Successful Independent Software Developer

Hierarchy of the Successful Independent Software Developer

Start networking and build on it

Networking is one of the best ways to let yourself be known to as many people as possible. Be friendly, be helpful, and let your consultancy business be known. One day they will need you or someone they know will.

Decide on your fees and ways to bill your clients

Decide whether you are going to bill your clients by the hour, day, week, month, or by the service rendered. Be prepared to let them know how you accept payments. Prepare several schemes to fit your client needs.


Getting yourself out of the usual employment with strict working hours can be very inviting as you see the benefits of being self-employed. It may not be a bed of roses at the start but if you get the hang of it, it can be really productive. At least you manage your own time and you grow your own wallet.