Finished the week off with two great cross fit sessions this.

I will post both Friday & Saturday’s session in this one post.

On Friday i was on my own due to the boys heading away for a few days of R & R ( lucky buggers).

I headed straight to the gym after Bootcamp Canberra on Friday to take care of a few personal training sessions and then get straight into my cross fit session.

On Friday morning I did Nicole which consists of 400m run + max chins for a 20 min time limit.

Nicole

400m ( as fast as it can be done)

Max Chins each set 5, 5, 5, 5, 5, 4, 4, 4 ( yes low numbers i know, but I can actually do free weight chins now…)

Completed: 8 complete rounds

Avg HR: 161

Cals: 314

Rating: 7/10

I thought this session was ok, but I know I still have a long way to go on my fitness and chins, something that I will keep working on.

Saturday morning saw me heading out early on a cold Canberra morning to tackle our version of Fran. Basically it is picking three exercises and dropping reps each set from 21, 15, 9 for each exercise

Here is one of these ultra intense fitness sessions that is very short in time but really tests your strength and endurance to the limit.

Fran

Hand Stand Push Ups

Tricep Dips ( supposed to use ring bars but I haven’t got any so I used normal bars)

Push Ups

So for each exercise I did 21, 15, 9 reps. I am still having trouble getting my head around the fact that a fitness session can be over and done with in under 10 mins.. It is now Sunday evening and i am feeling great now. I was still sore this morning from this session.

Time: 6.35

Avg HR: 169

Calories: 81

Rating: 8.5 / 10

Two hours later I felt that good that I went in and participated in an RPM class with a few of my personal training clients, which was a great way to top off the week.

It is now Sunday evening and that is one month completed on my Cross Fit journey. I will do a re measure and weigh tomorrow and compare the results, so I will post them tomorrow evening for you all to see how I have done.

From a personal perspective I have had a fantastic time doing the cross fit training. I feel personally that I am not only fitter, but definitely stronger and I know that my body shape is starting to change shape also. I have had many people comment that I also look different to them, which is always reassuring as we are always our own worst enemy…

I will complete my wrap up in tomorrow’s blog.

Feel FREE to post any comments back let me know what you think??

Scott the Personal Trainer Canberra