Hi All,

Sorry for the late post, it has been a few hectic days around the household.

Anyway there i are two posts today. The first post is actually for the session i conducted on Friday morning on my own and the second will be Saturday mornings fitness training session ( you will definately need to read that one as i am sure it will be HELL).

To be honest, now i have had a few days to think about it  i reckon i took this session a bit easy… i had in the back of my mind i was going for my first actual ‘Cross Fit’ session with a qualified trainer and i was a bit warey of training too hard and being too sore for the Saturday morning session.  I know what you are all thinking that i am a big sook but i was still recovering from Mon & Wed!!!

The idea on this circuit fitness session was to do a full body workout. Like i said on Wed i really don’t want to get away from doing weights and losing the 10kg of muscle i have gained this year.

Anyway here is my rundown of my session on Friday ( all exrcises done for 10 reps):

warm up 5 mins

Exercise                    Weight

Seated Row                30kg

D/B Shouler Press  30kg

Leg Extension           85kg

S/B Hover                   30 sec

Incline Chest Press 40kg

B/B Bicep Curl           20kg

Tricep Dips                  nil

1 min spin bike lvl 16 - 20

I did this session for a time of 30 minutes with a goal to complete as many sets as possible. I had zero rest during this circuit session, and found it to be much easier than the first two sessions this week.

Sets: i managed to complete 6 full circuits + 3 stations

Calories: 461

Avg HR:  153

I would like to say i am getting fitter as i found this session to be much easier than the other two, but i reckon i am kidding myself, and i will have a better idea tomorrow when i go see the ‘cross fit’ instructor for my first session. He is also going to give me some testing to conduct on myself this week so i have a starting point. I can then set some goals for the month and prepare for a re test in a months time to see the difference and results. I will also take all my measurements, body fat, weight etc to see how the month serves me.

I will post these this week once i have completed them ( yes you will all get to see how unfit and out of shape i am !!!).

Scott