Get Fit in 2024: Your Ultimate Guide to Fitness, Weight Loss, and CrossFit

Are you ready to take on 2024 and make it your fittest year ever? We know that staying fit can be a challenge, especially with all the temptations and busy schedules in our daily lives. But fear not, because we’ve got your back! In this ultimate guide, we’ll show you how to get fit in 2024 with a focus on fitness, weight loss, and the ever-popular CrossFit. So, let’s dive in and discover the secrets to a healthier, fitter you!

Fitness: The Foundation of a Healthy Lifestyle

Fitness is more than just hitting the gym and breaking a sweat. It’s about embracing a lifestyle that promotes overall health and well-being. Regular exercise not only boosts your physical fitness but also improves your mental clarity and emotional well-being. It’s the key to unlocking a happier, more energized version of yourself.

Whether you’re already a fitness enthusiast or a complete newbie, it’s never too late to start. Here are some tips to help you kick-start your fitness journey in 2024:

  • Find an exercise routine that you enjoy. Whether it’s dancing, swimming, or playing a sport, choosing activities that you love will make it easier to stick to your fitness goals.
  • Set realistic goals. Start small and gradually increase the intensity and duration of your workouts. Remember, progress is progress, no matter how small.
  • Mix it up. Variety is the spice of life, and the same goes for your workouts. Incorporate different types of exercises, such as cardio, strength training, and flexibility exercises, to keep things interesting and challenge your body in new ways.
  • Make it a habit. Consistency is key when it comes to fitness. Schedule your workouts like you would any other important appointment, and make them a non-negotiable part of your routine.
  • Stay motivated. Surround yourself with positive influences, whether it’s joining a fitness group or enlisting the help of a personal trainer. Having a support system can do wonders for your motivation and accountability.

Weight Loss: Shedding Those Extra Pounds

Weight loss is often a common goal when it comes to getting fit, but it’s important to approach it in a healthy and sustainable way. Crash diets and extreme workout regimens may promise quick results, but they rarely lead to long-term success.

So, how can you achieve lasting weight loss in 2024? Here are some effective strategies:

  • Eat a balanced diet. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and excessive sugar, which can sabotage your weight loss efforts.
  • Practice portion control. It’s not just what you eat but how much you eat that matters. Use smaller plates, measure your portions, and pay attention to your body’s hunger and fullness cues.
  • Stay hydrated. Drinking enough water not only keeps you hydrated but can also help curb cravings and promote feelings of fullness.
  • Get moving. Regular exercise plays a crucial role in weight loss. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises to maximize calorie burning and muscle building.
  • Manage stress. Emotional eating is a common obstacle when it comes to weight loss. Find healthy ways to cope with stress, such as practicing mindfulness, meditating, or engaging in stress-reducing activities like yoga.

CrossFit: The Ultimate Fitness Challenge

Looking for a workout that will push your limits and take your fitness to the next level? Look no further than CrossFit. This high-intensity, functional fitness program has taken the world by storm, and for good reason. It combines elements of weightlifting, cardio, and bodyweight exercises to deliver a full-body workout that will leave you feeling stronger and more empowered than ever.

Here are some benefits of incorporating CrossFit into your fitness routine:

  • Improved strength and stamina. CrossFit workouts are designed to challenge all aspects of fitness, from cardiovascular endurance to muscular strength.
  • Enhanced flexibility and mobility. CrossFit incorporates exercises that improve joint mobility and flexibility, helping you move more efficiently and reducing the risk of injury.
  • Foster a sense of community. CrossFit is known for its supportive and inclusive community. When you join a CrossFit box, you’ll find a group of like-minded individuals who will cheer you on, celebrate your achievements, and make your fitness journey more fun.
  • Burn calories and melt fat. CrossFit workouts are intense and highly effective for weight loss. The combination of strength training and cardiovascular exercise results in a potent calorie-burning session.
  • Constant challenge and variety. CrossFit workouts are never boring. With constantly varied exercises and workouts, you’ll never know what to expect, keeping you motivated and engaged.

Ready to give CrossFit a try? Find a local CrossFit box near Wilmington and sign up for a beginner’s class. Don’t be intimidated by the athletes you see on TV—CrossFit is for everyone, regardless of fitness level or age. So don’t wait, challenge yourself and unleash your inner CrossFit beast in 2024!

In Conclusion

As we step into 2024, let’s make a commitment to prioritize our health and fitness. Whether you choose to focus on general fitness, weight loss, or dive into the world of CrossFit, remember that consistency and a positive mindset are key.

Set realistic goals, stay motivated, and celebrate each milestone along the way. And most importantly, don’t forget to enjoy the journey. Fitness is not just a destination but a lifelong adventure filled with growth, self-discovery, and lots of sweat!

So, what are you waiting for? Get out there, embrace the challenge, and make 2024 your fittest year ever!

Partner

CrossFit Carolina Beach – CrossFit

– Metcon: Today’s workout is a combo of loaded carries and classic CrossFit. Working in teams of 3 – one person works at a time. Split as desired.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

PVC Game

* every time PVC Drops

1st Drop: 10 BW Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

Then,

Review + Warm-up:

– Power Cleans

– Box Jump Overs

– Kipping Handstand Push-ups

Extra Credit

Metcon

B: Metcon (AMRAP – Rounds and Reps)

In teams of 3 – AMRAP 30:

Buy-in:

800 Meter Farmer Carry

Then with the remaining time Max Rounds of:

30 Box Jump Overs (24, 20)

30 Power Cleans (135, 95)

30 Kipping Handstand Push-ups

*ALL WORK is split as needed with one person working at a time.

Rx+: (Strict HSPU) (Add an additional 800 Meter Farmer Carry after the 30 minutes is complete)

L3: (115, 75) (HSPU + 1 Abmat)

L2: (20, 15) (95, 65) (Box Push-ups)

L1: (20, 15 Step-ups) (75, 55) (Box Push-ups)

C1: Barbell Curl 21’s (3 x 21. No rest.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

C2: Push-ups (3 x 21. Rest 60s.)

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Dec. 13th

CrossFit Carolina Beach – CrossFit

– Strength: Pull-up volume accumulation – choose the best level for your ability – all sets should be challenging.
– Metcon: While this looks tame on paper it’s going to challenge your ability to maintain position and smoke your grip/upper-back. Go light with BB weight choice.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll lats: x 60 seconds per side.

2) AMRAP 4 of:

Thoracic Rotations x 5 each

“Rusin Triset”

Over and Back x 8

Banded Facepull-aparts x 8

Banded Pull-aparts x 8

3) AMRAP 3 of:

Banded Push-ups x 5

medball chest presses x 3

4) Review Strength/Metcon Movements

– Strict Pull-ups

– Rollback Triceps Extensions

– Bent-over Barbell Rows

– T2B

Strength/Skill

B: Strict Pull Ups (Accumulate Volume)

Chin over bar. Play around with mixed grip and supinated
– Rx+:(Band Resisted Pull-ups – 40 Reps)

– L3: (Bodyweight – 30 Reps)

– L2: (Partner Assisted Chin-up – 5 x 5)

– L1: (Ring Rows – 5 x 8-10)

Rest 60-90s between sets.

C: Tricep Rollback Extensions (1/4 x 15. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

Metcon

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

9 Bent-over Barbell Rows (95, 65)

9 T2B

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (55, 35) (Abmat Sit-ups)

Proceed right into “extra credit”

Rx+ Extra Training

Accumulate 1oo reps of:

Double DB Bent-over Rows

DB Bench Press

Barbell Curls

*Then proceed into recovery work

Extra Credit

E: Banded Y-T-A-T: (3 x 10. Rest 60s.)

https://www.youtube.com/watch?v=-tLXakQ7Su8

1 rep = Y-T-A-T
– 1 rep = Y-T-A-T

Then,

3:00 of Global Foam Rolling the Lats – 90s each

No Need 4 Comfort

CrossFit Carolina Beach – CrossFit

– Strength: Week 1 of Power work with the deadlift. All “work sets” should be on point – fast and perfect form. You’ll see this work next week as well.
– Metcon: Today’s workouts are miserable – do not underestimate this one and plan to be very uncomfortable. Choose a weight that will challenge you to complete sets of 7-10 reps UB.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory foam roll adductors: x 60 seconds per side + Adductor Rock back Stretch x 60s per side.

2) Activation x 3 Rounds of:

Bird Dogs x 5 ea.

Banded Glute Bridge x 5

2) Movement + CNS x 3 Rounds of:

Tempo Goblet Squat x 3

Air Squat Jump Squats x 5

3) Training Prep

Conventional Deadlift Warm-up + Review

Strength/Skill

B: Banded Conventional Deadlift (Build 2 a challenging, but perfect set of 3 in 10)

https://www.youtube.com/watch?v=_7daCouKP-0
– Reset reps – no touch n go

– PERFECT form on each rep – neutral spine/head neutral

– If you access to a TRAP BAR use it in place of Conv. Deadlifts

**Rx+ Extra Training: Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.

Conditioning

C: Metcon (Time)

For total time:

21 Front Squats (155, 105)

21 Calorie Assault Bike

100 Double Unders

Rest 3:00

15 Front Squats (185, 125)

15 Calorie Assault Bike

75 Double Unders

Rest 3:00

9 Front Squats (225, 155)

9 Calorie Assault Bike

50 Double Unders

L3: (135, 95) (155, 105) (185, 125)

L2: (115, 75) (135, 95) (155, 105) (Double Under Attempts)

L1: (95, 65) (115, 75) (135, 95) (Single Unders)

Alternate Options:

Assault Bike – 150 Meter Sledpush Sprint (empty) (75 meters out + 75 meters back)

OR

30-20-10 Calories Rower

OR

300 Meter Sprint after each

*Each section is TIME CAPPED at 6:00

Rx+ Extra Recovery Work

800 Meter light Sledpull Powerwalk

Extra Credit

C: Warm-up (No Measure)

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Shinners

CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Rowing Technique for 5 minutes

Then,

5 Minutes foam roll quads if still sore from Monday or banded shoulder stretch is tight from Tuesday.

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

Competitors Second Metcon

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Shinners

CrossFit Carolina Beach – CrossFit

– Metcon: Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: Saturday, January 5, 2019 Cause: Gunfire
– Goal: Work with a partner to come up with the best strategy – one person works/split as needed.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

Rowing Technique x 10:00

Then,

*Partner up and complete 8 rounds of the “fish game”

*Rest athlete oscillatory foam rolls – different spot each time

Conditioning

B1: Shinners (AMRAP – Rounds and Reps)

AMRAP 25 with a partner:

30 Burpees

1k Row

30 KBS (70, 53)

*One person works at a time – SPLIT ALL WORK however desired.

L3: (53, 35)

L2: (45, 30)

L1: (35, 25 Russian Kettlebell Swings) (Squat Thrusts in place of Burpees)

B2: Metcon (No Measure)

Rx+ Metcon “Aerobic Recovery Work”

20 Rounds of:

12s Sprint on Rower

60s Active Recovery on Bike

12s Sprint on Bike

60s Active Recovery on Row

*Same as last week

Accessory Work

C: Bicep 21s (3 x 21. Rest 60s.)

https://www.youtube.com/watch?v=lbHXZBmLo2k&feature=youtu.be
Then,

Global Foam Roll Calves x 60s each side.

Dec 10th

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Competitors Additional Strength

Rx+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Dec 10th

CrossFit Carolina Beach – CrossFit

– Strength: Build to a heavy set of 4 in 7 sets of close grip bench press.
– Metcon: Today’s piece will test your local muscle endurance so break sets before you have to as this will afford you a better overall time.

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

1) Oscillatory Foam roll pecs: x 60 seconds per side.

2) AMRAP 3 of:

“Rusin Triset”

10 Over and Back

10 Banded Facepull-aparts

10 Banded Pull-aparts

10 Thoracic Rotations (5 each side)

3) Review Metcon Movements:

– Hang Power Cleans

– Pull-ups

Strength/Skill

B: Bench Press (close grip: Heavy 4 in 7 sets. Rest 2:00)

– Slightly inside of shoulder width

– Shoot for 85% of 1RM if Known

– If you have chains, use them.

– Beginners: Only add weight if form permits.

BX+: Ring Muscle-Up (Accumulate 20-30 Total reps.)

https://www.youtube.com/watch?v=S81iLl4iCRQ

Conditioning

C: Metcon (Time)

For time:

40-30-20-10

DB Hang Power Cleans (50s, 35s)

Push-ups

4-3-2-1

Legless Rope Climbs

Rx+:(HR Push-ups)

L3: (45s, 30s) (Rope Climb with legs)

L2: (35s 25s) (Ground to standing with Rope) (Box Push-ups)

L1: (30s, 20s) (30 Banded Pull-aparts after each round in place of Rope Climbs) (Box Push-ups Reps of 30-20-10-5)

*Rope Climb Scaling

20:00 Time Cap

Extra Credit

D: Warm-up (No Measure)

Ring Rows: 1/4 x 15. Rest 60s.

– people should use an angle that is “easy” for them as 15 reps per set will accumulate fast.

Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Lift and Carry

CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

500 M Row

100 very easy

100 easy

100 moderate

100 easy

100 very easy

Strength/Skill

B: Trap Bar Deadlift and Carry (5 sets of 1 full lap)

3 Deadlifts, 1 carry, 3 deadlifts, 1 carry back
Each lap has 6 total deadlifts and 2 lengths of gym. Add weight as able. Don’t go crazy!

Accessory Work

C: Metcon (No Measure)

4 Rounds not for time:

15 Banded Pull Downs

15 Banded Push Downs

15 OH Banded Tricep Extensions
all 3 movements with no rest. then rest 60-90 sec