So I’ve decided to add a crossfire class to my training regime.

So for crossfit I’m giving myself a sort of 4 week trial and ties in well as the gym I go to have just started 4 rotation of classes. I’m not even sure how true this is “real” crossfire. The class is called “MaxXfit” but its killing me so it must be working!

In general I exercise twice a week. I aim for 3 sessions but  mostly due to family/household duties it becomes 2.

The 4 week rotation (from memory) consists of:

• Week 1: Upper body + abs + cardio
• Week 2: Lower body + abs + cardio
• Week 3: Endurance + abs + cardio
• Week 4: Complete body + abs + cardio.

If I get the motivation I’ll retrospectively add week 1.

This part personal journal, part sharing the love. Seeing I get about 2 hits a week on this blog l, I’m not really expecting anyone to read/comment on it ;)

Oh, normally the classes is outdoors but to do a bit of wind and rain, it had to be moved inside (#Perthstorms).

So the routine consisted of:

• 15min on the treadmill. 10kph, 1min on/1min off (1min incline 1.0, 1min incline 6.0).
• Timed pushups, squats, situps. 1min of each and recorded the total ^[1]
• 12 station circuit, 30sec per station with squats between each. The execises were (in the order I did them):
• Spin bike
• Bench jump
• Some running on the spot with arms on the floor (metermen or something)
• Weighted squats (holding bar w/ 20kg down and squaring)
• Rowing machine
• Burpees
• More weighted squats (with tubular soft weight bag over neck)
• More ‘running man’s
• Wall sit (rest back against wall and sit 90deg)
• Kettle flick (hold kettle weight between legs and flick it up — I seriously failed at this)
• Weighted lunges (bar w/ 20kg over back of neck and lunge)
• Pushups and jump over bar thing.

Post class, I was in far less pain than last week. I attribute this to the running/swimming as it used muscle groups I have already been using. Last weeks upper body use muscles I never use!

Although today my legs are a bit stiff.

 

¹ This involved doing as many of each activity as possible for a minute and recording the results. Then every couple of sessions we are going do it again and try and beat our own numbers. Being the good geek that I am, I’m going to add mine to a Google spreadsheet and chart it. Chart is on the Get Fit page.