REV UP YOUR WORKOUT – Nothing routine about it: CrossFit amps it up!

credit albert dickson

Imagine running up and down three flights of stairs in a burning building with 60 pounds of gear and a 150-pound body over your shoulder, all in a matter of minutes.

Sound hard? Welcome to the world of CrossFit, a workout that develops the skills that generalists prize. “It’s like P90X and boot camp turned on its head: functional movements performed at a high intensity in a group setting under supervised coaching.”

Classes might include pull-ups, box jumps, tire flips, and deadlifts. Everyone works at his or her own pace, and because it’s a group setting, you always have somebody urging you on.

Don’t expect fancy machines and mirrored walls when you step into a CrossFit “box”: these no-frill facilities carry the essentials—weights, mats, ropes, and rings—and, turns out, that’s all the gear that you need!

Five ways to kick start motivation:

  1. Set goals and track progress. Stay motivated by setting goals, tracking progress, and sharing results. Post the list on your fridge or bedroom wall to keep it at the forefront of your mind. Not only will you feel accomplished checking off the days that you worked out, but you can track your progress and celebrate milestones along the way.
  2. Add variety. Boredom can lead to quitting an exercise program, so be sure to challenge yourself. A varied workout regimen not only keeps you interested but also ensures you’re covering all the muscles of the body.
  3. Buddy up. You can buddy up with a friend to combat boredom, and scheduling your workout in advance means you’re more likely to stick to your commitment.
  1. Get the right gear. Whether you’re a seasoned fitness pro or just starting a new regimen, sporting the right apparel keeps you looking and feeling your best.
  2. Reward yourself. Reaching milestones both big and small deserves a reward! In fact, if you set only major goals, you’re more likely to get frustrated and quit before you make real progress. Instead set small and achievable goals for specific time parameters, as well as a larger overall goal.


The “Rev It Up” Program

All exercises can be done without equipment and scaled as needed.


Hump Day

AMRAP (as many rounds as possible) in 5 mins:

10 Push-Ups

15 Mountain Climbers

10 Jump Squats

15 Sit-Ups

Rest for 1 minute. Repeat 2 more times for a total of 3 sets of 5-minute AMRAPs.



Marathon Monday

3 rounds for time:

26-Hand-Release Push-Ups

Row 400 metres

26 Burpees

Row 400 metres

26 Hollow Rocks

Row 400 metres

26 Air Squats

Row 400 metres



Day at Sea

Run 1200 metres

50 Push-Ups

50 Sit-Ups

Run 800 metres

40 Push-Ups

40 Sit-Ups

Run 400 metres

30 Push-Ups

30 Sit-Ups

Run 200 metres

20 Push-Ups

20 Sit-Ups

Run 100 metres

10 Push-Ups

10 Sit-Ups


Call outs below

55% more calories are burned doing a CrossFit workout than a machine-based weight routine.

Women can burn 13-15 kcal/minute (104-120 kcal in an 8-minute circuit).

Men can burn 15–18 kcal/minute (120-144 kcal in an 8-minute circuit).

Tip:Show up! Two classes a week, 3 classes a week, unlimited classes, whatever. Set a schedule and commit.

+ High-intensity, multi-joint movements comprise the bulk of CrossFit exercises, and the overall degree of stress placed on the entire body promotes systemic neuroendocrine adaptations to improve fitness and one’s overall capacity to tolerate stress (assuming adequate fuelling and recovery between sessions).

Related Categories: Fitness, Inside Sweat RX

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