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CrossFit, Yoga & Bodybuilding



Athlete Kristine Andali

By Editors

Photography by Dave Laus


Looking good is about feeling good, and exercising on the regular is one of the best ways to make sure that both your body and mind will always feel incredible. The following CrossFit workout will help you kick your fitness routine into high gear and ultimately, create a healthy exercise habit that will “get you training for life”.



The Workout:

7 Burpees

14 Box Jumps

21 Kettlebell swings

20 minutes to do as many rounds as possible (AMRAP)


Description of the workout

This is a countdown workout with the clock beginning at 20 minutes and counting down to zero. You will perform three movements according to the rep scheme assigned above. Once you complete the rep scheme of each movement you will repeat the movements as many times as you can in the 20 minute time frame.


Example of the workout

Complete 7 burpees, 14 box jumps and 21 kettlebell swings = 1 ROUND
. You will then repeat the above workout.
 Your final score will be the total number of ROUNDS plus reps completed within the round until time runs out.



Starting from a standing position, the chest must hit the floor (sternum or higher). The athlete must fully open the hips at the top, feet must leave the ground during the jump and end with a full clap over the head.


Box Jump

This is performed starting from the floor. The athlete must jump and land with both feet on the box. Hips must open completely but there is no mandatory pause at the top of the box. Bounding is permitted.

Kettlebell Swing

This is an American kettlebell swing that starts from the floor. The standard includes elbows past the ears. The bell does not have to be completely vertical and elbows do not have to be completely locked out. Those standards are encouraged. Scaled division will use a lower weight.


Fitness Level Standards


7 Burpees / 14 Box Jumps
 (men: 24 inch box / women: 20 inch box) / 21 Kettlebell Swings 
(men: 50 lbs / women: 35 lbs)


7 Burpees / 14 Box Jumps 
(men: 20 inch box / women: 14 inch box) / 21 Kettlebell Swings 
(men: 35 lbs / women: 25 lbs)

Newbies, aka First Timers

This division can be modified to the athlete’s fitness level. 7 Burpees / 14 Step Ups 
(men: 16 inch box / women: 10 inch box) 21 Kettlebell Swings (men: 25 lbs / women: 15 lbs)



Kristine Andali is a CrossFit heavy hitter competitor out of the Canada East Region. She has finished near the top several times in the CrossFit Open, as has made it the regional-level competition over the past few years.


Blissful backbends…opens the heart and calms the mind

By Sasha Gilvesy

Photography Liana Louzon

Backbends open up the body to face the world, but from a different perspective. Because we spend much of our day bent forward—at a desk, computer, reading or driving—our bodies’ energy flow can become blocked. If you’re feeling sluggish, lethargic or even stuck in a rut, backbends can shift that blocked energy through all the chakras, releasing stress and tension, leaving the mind clearer and you feeling more empowered and invigorated.



Flow through this yoga sequence as many times as you can while trying to hold each posture for 30 seconds.



Down dog: Start in downward dog (Adho Mukha Svanasana), lengthening the back body from the fingers to the heals. Clawing your finger pads into the matt, hug your forearms in and work your heals down to the floor.

High plank: Stack your shoulders over your wrists, making sure your buttocks are in line with your shoulders. Engage your core, charge your legs and lengthen out through the crown of your head

Up dog (urdhva mukha svanasana): Engage your core, press into the tops of your feet, lift your knee caps and place your hands on the floor beside you while bringing a slight bend to your elbows. Up dog opens your shoulders and chest. Make sure to keep your shoulders on your back.


Exalted Warrior: This pose is about opening up. From standing, step your right foot back, keeping your legs straight. Turn your back foot out about 45 degrees and bend your front knee so that your knee is directly over your ankle. Align your shoulders with your hips. Make sure your legs are strong and engaged. On an inhale reach your arms up turning your palms to the back wall and as you exhale draw your right hand down your right leg, lifting your heart and making sure there is little weight in your right hand.

Standing Backbend: From standing, place your feet hip distance apart and parallel. Interlace your fingers and release your index finger, working your palms together. For more support bring your hands to your low back. Inhale and lift your heart toward the ceiling and point your tailbone down between your heels, as you bend back send your hips forward.


Dancers Pose (Natarajasana): From mountain pose bend your right knee and grab a hold of your right foot with your right hand, from the inside edge. Reach your left arm up with your palm facing forward. Inhale and lengthen. As you exhale begin to slowly kick into your right hand. Keeping your standing leg straight and charged, keep your hips level and working your right foot eventually over the middle of the crown of your head. Keep your gaze forward and smile.

Bridge Pose (Setu Bandha Sarvangasana): Lay on your back and bend your knees, placing your feet hip distance apart on the floor. Brush the back of your heels with your fingertips. Place your hands along side you with palms face down. Pick one spot on the ceiling and gaze at it, making sure not to move your head and neck. Inhale and lift your hips and back. To go further walk your shoulders underneath you and interlace your fingers.


Childs Pose: Relax your body and mind in this restful posture. Bring your big toes together and your knees wide apart. Walk your hands out in front of you, bringing your forehead to the floor. Hold for at least six breaths.


Be Brief. It may be daunting to think about staying in a backbend for 30 seconds, so try to hold it for even five seconds and repeat often and your aversion will diminish.

Pull quote:

“All the push and pull that we do in CrossFit makes us tight and restrained. Yoga helps open up those tight muscles. It’s a great idea to incorporate yoga to give your body plenty of time to recover between intense CrossFit workouts”.



Sasha Gilvesy is a creative Vinyasa, hot and kids yoga instructor who combines her enthusiasm and love of yoga, teaching and children with knowledge of alignment, playful spirit and desire to help others deepen their practice in dynamic, challenging and fun classes. Her yoga practice began 10 years ago in a search to bring balance into her life and continues today teaching where ever her path takes her.



Give Mindi O’Brien’s Armageddon Workout a try!

By Editors

Photography by Dave Laus

What does a set of tight, toned, and sleek arms say about you? It says that you’re a fitness badass who’s prepared to hit the weights or rock a sexy tank top! Whether your goal is to enter a physique competition or just tone up, building awesome arms should be on your “to do” list. Don’t worry, weight training isn’t going to make you massive. Women don’t produce enough natural testosterone to get huge. But weight training will get rid of that under-arm jiggle faster than pedaling away on a bike or pushing the handles on the elliptical. To develop tight, sculpted arms, you’ve got to pick up those weights and get to work!



Perform 12-15 reps of each exercise, and 4 sets.

Rest 45-90 seconds between sets, or as needed.




Set Up: Grab the bar at around shoulder width apart using an underhand grip (palms facing up).Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, with your arms fully extended.

Action: Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position. Repeat for desired reps.



Set Up: Stand up straight with a dumbbell in each hand at arm’s length. Keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.

Action: Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the recommended amount of repetitions.



Set Up: Sit back on an incline bench with a dumbbell held in each hand and arms extended at full length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

Action: While holding the upper arm stationary, curl the weights in both arms forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second. Slowly begin to bring the dumbbells back to starting position as your breathe out. Repeat for desired reps



Set Up: Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand with a neutral grip, palms facing each other .

Action: Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, really squeezing your biceps, then return to the starting position and repeat.



The point of this workout is to get hard work done quickly. Rest 30-60 seconds between each set, as well as between each round of supersets.



Make sure that you’re challenged through the entire duration of the workout. Push beyond what’s normally challenging.


Mindi O’Brien


Not only is she an IFBB Pro (FITNESS AND WOMEN’S PHYSIQUE), she’s also a mother of a 22 year old son, a professional fitness coach/trainer, a wife and business owner of TEAMOBRIEN FITNESS. OPA show promoter-Fitness and Physique Rep and OPA-Certified posing and stage presentation coach.






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