CrossFit. Learn the secrets of Successful Group Training

Today was the first chance since I had been away to train with my wife (Mrs Niko). It had been well over a week since we trained together so it was good to be back together training in ‘The Pit’. Mrs Niko and I have been training together for a while now, which is great for motivation and it eliminates a possible eXcuse not to train. Too often I find a sedentrty partner of someone who is getting into training, puts a fair bit of pressure on them in the form of guilt. They try and make then feel selfish for spending time exercising, instead of parking their arse in from of the tv to spend ‘quality time together’.

What a load of crap, Mrs Niko and I have the best relationship together and I put it down to a healthy balance of being active and socialising together. Don’t get me wrong, I love spending social time with my wife, every Friday night (work permiting) we enjoy Friday night drinks at home and we love watching our favourite tv shows together. But twice a week we train together usually one session of cross-fit and one session of a boxing circuit. I hear you asking where do we find the time, good question with 2 kids under 5 years, it can be tough, but we manage to find the time between 8:00pm and 9:00pm at night.

What a crap time to train, I hear you, it’s not ideal but suck it up. I can hear the eXcuses, it’s too late, I need to get up early the next day, I can’t sleep after I exercise. All of those eXcuses go through our head, but at the end of the day I think it’s better to train than do nothing at all. If I used these eXcuses not to train, I would barely train at all. Years ago I made a decision not to let the eXcuses get in the way of my training and you know what after a period of time your body adjusts to training late at night. It is no different to early morning training, I loath early morning training, and usually structure my day around training at night, that what works for me. But take a look outside early one morning and you will see plenty of people who enjoy early morning training, pick what works for you and get stuck in.

Our Crossfit Session Begins

Today we did the folling cross-fit session at 8:15pm:

Warm-up:
Dynamic Stretching
Body Weight Squats x 20

Workout: (Niko)
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
400m Run
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
Star Jumps (2 mins)
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
400m Run
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
Star Jumps (2 mins)
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
400m Run
10 x Chin-ups (BW)
10 x Push-ups (BW)
10 x Dumbbell Shoulder Press (10kg)
Star Jumps (2 mins)

Workout: (Mrs Niko)
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (5kg)
50 x Squats (BW)
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (5kg)
400m Run
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (5kg)
50 x Squats (BW)
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (5kg)
400m Run
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (5kg)
50 x Squats (BW)
10 x Pulldowns (25kg)
10 x Bench Press (20kg)
10 x Dumbell Shoulder Press (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.

Warmdown:

Exhausted after an intense crossfit session in 'The Pit'. Go team noeXcuse!!

Static Stretching.

This workout only took 25 minutes to complete, keeping my heart rate at an average of 140 BPM, burning a little over 400 calories.

Having a partner who loves to train and is willing to train with you is a massive advantage when it comes to staying fit. That’s not to say that you can’t stay fit if your partner is sedentry, but it does reduce the pressure.

Whilst my wife and I have different training goals, fitness and strength levels and pre-existing injuries (Mrs Niko has two prolapsed discs in her lower back) we manage to train together through structuring our exercises to suit our individual needs. However we select exercises that take the same time to complete, so that we are still able to complete the circuits together.

Don’t dismiss training with your partner because you don’t complete the exact same exercises, it’s not a competition, you are motivating and encouraging each other to train. There is a time and place to be competitive and for me it’s not when my wife and I are training together. Select exercises that are intense enough for your needs.

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