CrossFit | Learn how to vary workouts for Quick Weight Loss

‘The best session you will ever do is the one you didn’t feel like doing’ This thought was running over and over through my head tonight as I really did not feel like training. I didn’t work today, but I looked after my little boys all day and they had exhausted me.

I hadn’t even given training a thought today as I had trained for the last 5 days in a row. 5 sessions a week is usually my limit, so I was content to have a rest day.

All that changed when Mrs Niko got home from work and asked could we do a session of crossfit together in ‘The Pit’, after the boys had gone to sleep. Never wanting to be the one who finds an eXcuse not to train I agreed.

But why? Firstly I will never ever let a training partner down and tell them that I don’t want to train unless it is for a valid reason. Today I could not find a valid reason not to train, I was not carrying any injuries, I was not sore from any previous training and I had not already trained today.

Today Mrs Niko and I decided to do our favourite crossfit session in ‘The Pit’ at 8:30pm:

 

My High Intensity Crossfit Session to Burn Fat

 

Warm-up:
• Dynamic Stretching
• Star jumps x 50
• Body Weight Squats x 20
• Push-ups x 20

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Workout: (Niko)

Essential equipment for any home gym!

• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• Star Jumps (2 mins)
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• Star Jumps (2 mins)
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• 400m Run
• 10 x Chin-ups (BW)
• 10 x Push-ups (BW)
• 10 x Dumbbell Hang Cleans (17.5kg)
• Star Jumps (2 mins)

Workout: (Mrs Niko)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 400m Run
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 400m Run
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 50 x Squats (BW)
• 10 x Pulldowns (25kg)
• 10 x Bench Press (20kg)
• 10 x Dumbbell Hang Cleans (7.5kg)
• 400m Run

Workout: (Combined)
• 50 x Crunches
• 50 Crunches with Twist

Notes:
• The workout is done from start to finish without a break.
• We alternate who does the running in between the weighted exercises so that someone is always in the house (as the kids are asleep).
• Sip on water during the workout.

Warm down:
• Static Stretching.

This workout only took 30 minutes to complete, keeping my heart rate at an average of 137BPM, burning a little over 400kcal.

This session meant that I had trained 6 days in a row. What this means for me is tomorrow is definitely a rest day. The last thing that I want to do is run my body down to a point that I start getting sick and have to miss large volumes of training. If all I was doing with my life was training, then 6 training sessions in a row would be no drama at all, but my life consists of a lot more than training. Family, work and various other commitments take a fair bit of energy out of me.

What you need to remember is do what you are capable of. I remember a couple of years ago 3 training sessions a week was my limit. With everything going on in my life I felt just too tired to train any more than that. Over time my body became accustomed to this amount of training so I upped it to 4 sessions a week. I have eventually moved to consistently training 5 sessions a week, with the occasional 6th session thrown in if I have time.

The moral is do what works for you, but do it consistently and with intensity. Make the sessions you do worth it!

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