Flow 385 – The Details

When I tried Crossfit for the first time a few years ago, I was really  nervous before the workout. I got the same feeling when I tried Soul Cycle last summer, and then again when I tried OrangeTheory Fitness a few months ago. Exercise can be intimidating, especially if you don’t know what to expect.

I’m assuming you’re like me, so this is for you (or us).

 3 – because each class will involve 3 different modes of exercise: running using the treadmills, rowing using the rowers, and either a circuit for strength, stretching, or core (abs) using kettlebells, bands, TRX’s, or body weight.

85- because the workout is designed to be a high intensity workout (HIIT), which is a fancy way to say we want to alternate between periods of high intensity and low intensity throughout the workout. Because we’ll be using MyZone’s real-time heart rate monitoring system during the class, you’ll be able to tell exactly when you are in the high intensity zone during the workout, which we classify as 85% of max heart rate. By alternating between the two intensities you’ll burn more calories over a 24 hour period compared to just running at a moderate intensity for the same duration.

 

The workout.

The workout will consist of 3 pods. Each pod lasts 6 minutes. You’ll rotate between all 3 pods each round. Workouts will be either 2 or 3 rounds depending on the goal for that day.

Pod one will consist of running on the treadmills, alternating between intensities which we call 1st, 2nd and 3rd gear. Your “gears” will be determined by your fitness level. Although we may all be running in 3rd gear, some may be running at 8 miles per hour while others are running at 5 miles per hour (some can even be walking at at 5 or 6% incline). Once again, like spinning, this class can easily accommodate a variety of fitness levels because it is highly individualized due to the heart rate monitors.

Pod two consists of rowing on the rowers. Again, we’ll be alternating between intensities which we call 1st, 2nd, and 3rd gear. We decided to use rowers instead of spin bikes because the rowers seem to allow the legs to recover from the treadmills better than spin bikes. Plus, the rowing movement adds a nice variety as most members don’t include rowing in their workout regimens.

Pod three is the wild card. This is the pod that allows you to pick what you want to do no matter what anyone else in the class is doing. You have 3 options. 1) If you don’t perform much resistance training and are looking to add it to your workout regimen (toning anyone?), you can choose the strength circuit which consists of 3 exercises hitting all of the major muscle groups and movement patterns using kettlebells, TRX’s, or just your body weight. Those 3 exercises will be changed every round. 2) If you already perform enough resistance training but need to get that summer six pack, you can choose the core (ab) circuit which consists of various ab movements. 3) If you’re like me (someone that is probably going to need a little extra recovery as well as some flexibility work), you can choose the stretching circuit which consists of various stretches for your hamstrings, glutes, quads, and adductors. It’s a time to rest, stretch, and get your body back into a parasympathetic tone so you can prepare for round 2 on the treadmills and rowers.

Sounds fun right? We guarantee 45 minutes will fly by.