Fitness
REV UP YOUR WORKOUT – Nothing routine about it: CrossFit amps it up!
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:
- 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.
- 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.
- 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.
- 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.
- 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.
BEGINNER
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.
INTERMEDIATE
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
ADVANCED
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).
