Canberra Fitness Trainer starts the New Year with a triple Cross Fit Workout!

Hey all, welcome to 2010. I hope you all had a fantastic Christmas and New Year? I am sure some of you looked like this over the break (I know I did):

Anyway, I hope we are all back on the fitness bandwagon for 2010?? I certainly am.

Here was my training punishment for misbehaving over the Christmas break.

I did three back to back fitness sessions at Club Lime Tuggeranong with a few of my wonderful Personal Training clients.

Here is the rundown:

Session 1 - Nasty Girls (name suited the girls I trained with, only cause they beat me)

50 x air squats

4 x pull ups (girls did some full, some jumping pull ups)

4 x tricep dips

10 x power hang cleans :  Scott - 1×60kg, 2×50kg, Tanya - 3 x17.5kg, Nikki - 3×30kg

3 x rounds for time

Our times were: Scott - 9.00, Tanya - 7.48, Nikki - 7.35

Session 2- Core & Cardio

 50,40,30,20,10x Double Unders skipping (girls did single skips, so doubled each count)

 50,40,30,20,10 x Full ab sit ups

Times: Scott - 6.36, Tanya - 5.58, Nikki - 6.05

Session 3 - Rowing Gasser

250m rower sprint

1 min recovery

x 3 rounds

Total times & calories burnt:

Scott - 2.29 + 62 cals

Tanya - 2.55 + 49 cals

Nikki - 2.38 + 57 cals

In between each session we had a five minute break.

As you can see, I had these broken up, with the first session mainly a strength based fitness session. The second fitness session was a core and cardiovascular fitness session and last was pure anaerobic conditioning.

As you can see I got well and truly beaten on the first two fitness sessions by the girls, but redeemed myself on the last session.

I have to be honest I am still a bit sore from theses fitness sessions three days later… given the girls are 10 + years younger they barely felt a thing…

It was a great effort by both girls though. I will beat them oneday, even if it is at lawn bowls!!!

If you are sick of looking in the mirror and are ready to make the lifestyle changes you know you should, then don’t hesitate to contact us for a FREE Personal Training or Boot Camp Canberra session. Click here to book in.

Dedicated to getting you in the best shape in the shortest time

Scott and The Succeed Team