Week 4 is the last week of CrashFit introduction before I launch a 12 week CrashFit Challenge (more about that at the end). Last Monday was pretty quiet due to the holidays. Hopefully we’ll have more back on board this week :)
If you’re just joining us this week, you may want to check out Week 1 and start with those exercises. Remember, everyone can join in the live Facebook workout session on Monday nights. You don’t have to do the current week’s workout, just do the exercises from the week you’re up to during the ad breaks :)
So far we’ve had the following check in during the first 3 weeks:
Jane from My Encore Store
If you did the exercises in your own time, check in on the Facebook album so I can add you to the list :)
A major admission from me
I have not managed to repeat the workout in any of the three weeks! I really enjoy doing the workout on Monday when I know I’ve got company on Facebook, and I just can’t get motivated on other days. Also, I think I haven’t set any firm goals or made time to do other workouts.
What are your thoughts on this? I didn’t want to be too tough by thinking about goals, but I think it might actually help to develop the habit more quickly. We’ll certainly be setting some goals for the 12 week challenge, so I guess it’s good timing!
Week 4 AMRAPS
Here’s your 5 x AMRAPS for this week. Start out doing CrashFit during the ad breaks with me and all the other CrashFitters on Monday night and then try it again during the week at whichever intensity you feel most comfortable with.
AMRAP #1: Star Jumps vs Air Punches
If you have some light hand weights you could try the air punches with those – or cans of food!
AMRAP #2: Pulse Squats vs Scissor Kicks
The pulse squats can get very intense, take breaks if you need to!
AMRAP #3: Book Row vs Push Ups
I’m going to try P Plater push ups this week (3/4 on your knees, straight body)
AMRAP #4: Bringing Back the 80s vs Marching
Let’s work those quads! Make sure you give them a good stretch at the end.
AMRAP #5: Wall Squat w calf raise vs Slow Couch Climbers
This one is really going to fatigue your big muscle groups in your legs. It’s the last one though, so keep going!
As always . . .
Just a few things to remember:
- Take it easy
- Take it easy
- Seriously, take it easy. Don’t do anything that hurts, work at a comfortable pace. It’s not a race.
- If you have any questions, post it on the FB wall or send me a message.
- You’ll need a mat or a comfortable spot on the floor and a cushion or book.
Please refer to the Disclaimer on the CrashFit page. Your safety is important.
I’ll be on Facebook Monday 8th October at 8pm (AEST). If you want to join me to go through the workout, RSVP here.
If you haven’t signed up for your CrashFit emails you can join CrashFit here.
I’ll be starting the 12 week challenge on the 15th October. We’ll still have our FB sessions on Monday nights, but there will be other goals to try and achieve too. There will be a sign up form for the challenge on the main CrashFit page soon. Workouts will be published in the FB photo albums on my FB page, and you’ll get extra info and motivation via emails. I’m planning a fun breakfast party on New Year’s Eve (party where you are via FB!) and maybe even organise a location in Melbs for the Melbourne crew to meet up if you’re around. There may also be a reward for the person who puts the most into and gets the most out of CrashFit.
If you’re interested in getting involved let me know in the comments below and I’ll make sure you get all the info you need :)