CrossFit CAMO Farmingdale

What's up fam?! Life has been different this past week/two for us and it will continue to be unpredictable until further notice. While there is much we can't control, there is a lot that we can! Like our outlook and attitude toward our current circumstance. ALWAYS CHOOSE JOY!!! Find the silver lining in this- whatever it is for you... we all could use this time for something... trust me. It is easier said then done, I understand, but adopt that choice as your own and conti...nue to choose JOY over everything. Laugh! This will pass... and we will come out on the other end STRONGER. Let's continue to stay connected via social media, texts, phone calls, FaceTime, and ZOOM. Community and checking in on one another during these isolated times is extremely important and appreciated by everyone in our lives! I am so proud of you all for staying committed to your fitness and health this past week! Your videos, jokes, memes, and tagging CAMO in your stories of all the cool stuff you are doing, makes me feel like we are TRULY together in this. (see 10 do 10... that was AWESOME!) This week coming up may bring some different challenges and I want to ensure we are mentally prepared to tackle them. If we go into this week knowing it is going to be harder than last, we will be equipped to take it on. We push ourselves day in and day out to lift weight, be in a million different places at once, care for our families and friends, pay bills and more... There is ABSOLUTELY NOTHING WE CAN'T DO. We are isolated, yes, but we are ALIVE!!! We can continue to exercise and talk to one another... let us never forget these times or take fellowship/community for granted ever. I miss you all and look forward to seeing you through the week ahead. WE GOT THIS! <3 Feel free to text/call/ FaceTime me- I love hearing from you guys :) Stay healthy, rest well. Until tomorrow!!! #leanmeanquarantine

I have no doubt you have stronger, more toned arms! That was a tough challenge, but you did it! If you're still working up to a standard push-up, don't worry. It takes time! If you keep practicing, you'll be there in no time. Let me know if you need help, and we can create an individualized plan just for you.... Now it's your turn to share! I want to know how everyone did. What have you improved on since day one? What did you struggle with most? Post your experience below and let's keep in touch!

Ok, everyone, today is the last day of our challenge! How many push-ups are you performing daily? The target was 50. If you haven't done any standard push-ups, that's your challenge today. If you've already been doing standard push-ups, your challenge is to complete either single-leg or single-arm push-ups. How many can you do?

If you're still struggling with standard push-ups, you may need to increase your chest strength. These moves will help but do require weights. Basic Bench Press - Lie down with your back flat on the bench, and your feet planted firmly on the floor. To ensure that you have a wide enough grip, align your index finger with the first ring on the bar. ... - Bring your elbows back even with your shoulders. - Let the bar touch your chest, then drive it back to full extension in one fluid motion. - To make sure you are in full control, do a 1-2-3 count as you lift the bar up from your chest and as you bring it back down. Dumbbell Fly - Position yourself on an incline bench and hold a dumbbell in each hand with palms facing in. - Hold your arms straight above you. - As you exhale, lower both arms out to the sides to about shoulder height. - Hold momentarily, then slowly raise to return to the starting position. Try three sets of 10 reps each. Don't forget your push-ups!

Your breath is crucial to any workout. When doing push-ups properly, technique and form are important, but so is your breath. Correct breathing during push-ups helps prevent fatigue by making sure your muscles have plenty of oxygen. You always want to exhale when going against gravity. For push-ups, this means inhaling as you lower your body to the ground and exhaling as you push up (against gravity). Don't hold your breath. This will fatigue your muscles much faster. Holdin...g your breath can also cause dizziness and blackouts, and you may injure yourself if you fall as a result. Try to utilize diaphragmatic breathing. This type of breathing allows greater oxygen exchange, lowers your heart rate, and helps to stabilize your blood pressure. Here's how: Breathe in slowly through your nose and let your belly expand, ensuring your chest does not move. Breathe out slowly through slightly parted lips, as though you are whistling. Today's challenge is to practice diaphragmatic breathing while seated to incorporate into your workouts. Learn more about this powerful breath here: https://youtu.be/0Ua9bOsZTYg

Another muscle group used when performing push-ups are the shoulder muscles. Here are a few shoulder exercises to help you build shoulder strength and perfect your push-up. You will need some weight for these moves. If you don't have dumbbells handy, try resistance bands or household items. (Try filling water bottles with sand.) Front Raise... - Stand with light weights in each hand at your sides, shoulders back, knuckles facing out. - Raise one arm, rotating your wrist, so your palms are facing the floor, bringing the weight up to eye-level. - Return the weight to your side, then repeat with the opposite arm. - Be sure to control the weight and avoid excess arm swing on the descent, and avoid leaning to either side. Lateral Raise - Stand or sit with a weight in each hand at your sides. - Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. - Then lower them back down. Arnold Press For this move, check out this how-to video: https://youtu.be/zvId5KzQGwk Don't forget to drop and give me 50!

Let's talk benefits. One of the most underrated benefits of doing push-ups is the stretch it provides to your biceps and back muscles. By lowering yourself to the floor and extending your arms straight, you're increasing your flexibility, which helps prevent injuries. Push-ups are a compound exercise because they require multiple muscle groups. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue, which... means push-ups enhance your cardiovascular system. Because push-ups require a stable form, you're building the muscles necessary for a healthy posture. As you regularly engage in push-ups, your body will naturally lean toward proper posture. Have you noticed any benefits? Share them with the group in addition to completing your 50 push-ups for the day!