Well I thought it was time to head back and have a go at the very first cross fit session I completed a month ago, to evaluate how, if I have progressed…

The main problem is that I have gotten stronger and a bit fitter over the last month so I decided to try body weight chin ups and full squat, bum to ball which I didn’t do last time.

Only lasted two sets on the body weight chins before heading to the assisted machine.

I am still in a world of hurt two days later. I have to say this session has caused the most muscular pain I have felt in many years.

Air Squat

Here is the rundown on the session again:

1000m Rower

100 Chins

200 Push Ups

300 Air Squats

1000m Rower

As with the first attempt I broke the exercises down to 10, 20, 30 respectfully.

Comparison from one moth ago:

1st attempt - 34.04, 602 calories, Avg HR 161

2nd attempt -32.56, 559 calories, Avg HR 163

As you can see I have beaten the previous time by 1 min & 8 seconds, which is a very long time in this style of training.

I burnt less calories ( suggesting I am getting fitter), and I managed to work at a higher Avg Hr as well which is a great sign for such a long session.

Overall this session is an absolute killer. I have a few new Succeed Personal Training clients wanting to start up with me that are quite fit, so I believe I will do a modified version on them just for fun….

Scott Williams, Succeed CEO and Personal Trainer Canberra