A quick double post for the last two days of training so I can get back up to speed.

I decided stupidly to do a training sessions last night ( trying to make up for last week) as I had a few cancellations from a few of my Personal Training clients. I thought I would do another Tabata fitness session for fun very similar to the one we did last week.

So last night I did Mel made up of:

Bum to M/B Squats 6 sets x 12 reps, 2 sets x 10 reps

Push Ups: reps - 15, 12, 10, 12, 10, 8, 6, 6

Seated Row: 54kg 4 sets x 12 reps, 4 sets x 10 reps

Ab Crunches: 3 sets x 15 reps, 5 sets x 10 reps

Rower: metres each set 92, 92, 90, 88, 87, 88, 91, 93m

Time: 26 minutes

Avg Hr: 139

Caories:341

Rating: 6/10

Found this session to be quite tough yet, when finished I recovered in a few minutes and felt ok. It is hard to describe this cross fit session as it quite taxing and I find I get muscle fatigue, yet recovering much better than the first few weeks.

Made my way out early in the Canberra weather this morning. This mornings sessions was a complete different kettle of fish. Back to looking for the door to be sick again at the end ( but didn’t)…

Made our own  cross fit Canberra session up this morning. So this morning I did Berta… I got well and truly flogged this morning, not only did the boys run rings around me one of them did double my weights on one of the exercises ( he is only 71kg but he is bloody strong).

Berta

Clean & Press 40kg x 10 reps

Burpees x 10 reps

25kg D/B swings x 10 reps

run out and back ( basketball court)

x 4 sets for fastest time

To date this is the hardest fitness session we have done ( not one I will give to my Bootcamp Canberra or Personal Training clients)…

Time: 14.36

Avg HR:  175 ( yes the highest so far)

Calories: 288

Rating: 9/10

Really thought I was going to die this morning, and it is going to take a while to recover from this one ( not sure why I continue to do this to myself really???). It is nearly 4 hours later and my HR is still over 130bpm….

For my first attempt at the clean & press I thought I did ok. Yet again those damn burpees got the better of me and they ruined me. The other exercises felt ok, but I just ran out cardiovascular fitness this morning. When your heart is beating at 185 ( 100% for me) you don’t really have anywhere else to go to get oxygen to the lungs.

We were all spurred on by the fact that Commando Steve placed fourth in the Cross Fit games. You should see what they had to do fitness wise over two days ( would have taken me two weeks to complete the insane sessions they completed).

Anyway I am still alive for another day (just), so I better go and see if any of my Personal Training Clients have the guts to try out a session??

Scott the Succeed Personal Trainer Canberra, Australia

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