Crossfit "Filthy Fifty" workout

50 Box Jumps

50 Jumping Pull-Ups

50 Kettlebell swings - 16kg

50 Knees to Elbows

50 Push Press - 20kg

50 Back Extensions

50 Med Ball (Front Squats) - 10kg

50 Burpees

50 Bicycle Kicks

Time: 37 Minutes

Recovering from a cold, this was much more effort than normal.  The knees to elbows and burpees, were especially challenging!  My training partner completed in a few minutes after me.  We were both smoked.

10 minutes vs 10 hours?

Can 10 minutes of exercise really be as effective as 10 hours?  

High Intensity exercise seems to becoming a more popular form of workout and is something I aim to do in most of my workouts.  But is there more to this than just being a time-saver?  Or is it just seen as an easy way out?  Well I read an article in the Metro recently that adds some science to the argument.

Researchers at McMaster University in Canada discovered that exercising at very high intensity for short periods (e.g. sprinting) is just as effective in improving the cardio-respiratory system as much lower intensity exercise (e.g jogging) in endurance work.  Which is great news for those of us who have little time, but still want results.  

This is a great way to improve the efficiency and effectiveness of our exercise program regardless of the amount of time available.

Read the full article in the Metro here: 
http://www.metro.co.uk/news/817371-10-minutes-of-fast-sprints-beat-10-hours-of-cycling

20 Minute Workout (Crossfit) - "Cindy"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

I completed 11 rounds, Cindy is a great example of a metabolic conditioning workout from Crossfit, one of my favourites.

35 Minute Workout

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m

Medium Intensity: 10 mins 

Farmer's Walk (2 KBs)

Push Up Variations

Crocodile Walk

Bear Crawl

Crab Walks

KB Chest Carry

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 KB Snatches

20 Weighted KB Step Ups

20 hang knee raises

20 Air Squats

20 Burpees
 

NB: KB = Kettlebells

This was tough!  A great way to start the week.