Brutal Workout, yet fun

[kiwi rider]

I have been thinking of doing Crossfit. So you really notice a big difference riding. Hmmm I am a beginner road rider. May I ask specifically what the benefits are you see from doing this re riding your bike?
Thanks

[Catrin]

This isn't "Cross Fit" (I think that is a license thing), they call it "metabolic training" at my gym which is a sports and fitness research based university facility. Disclaimers are good They also don't use the somewhat military approach I've heard that crossfit instructors seem to be known for.

Personally, for me, I think the benefit is from good old-fashioned circuit training that has been paying off in unexpected ways (to me). For example, when I first moved to this gym in February, one of my knees was so shot that I really thought that I wouldn't ever really be able to run again without some drastic measure. That's changed, while I don't LIKE to run, apparently I can sprint. That is kind of cool

As far as bike specific improvements, my core is stronger, my upper body is stronger, and I think my glutes are getting stronger as well - all of which translate to being stronger on the bike. My legs were already quite strong. Upon returning to the mountain bike after being off it for 8 months (injury recovery) I found that I was stronger and had more endurance than I expected. I was still road riding during that time period, but not trail riding.

Cross training is important, and there are many different ways to do it I also like to do weights but it is good to mix things up.

[kiwi rider]

Thank you for your feedback. I am glad you are back on the bike!

[Catrin]

Thank you for your feedback. I am glad you are back on the bike!

I am glad it was helpful, it really has been surprising to see how much improvement this kind of workout has provided me in a rather short time period. I think our bodies benefit greatly from having a wide range in our fitness "library".

[Crankin]

I agree, Catrin. The 2 classes a week I take are very similar to what you describe. I quit going to the Tuesday class, because of the instructor's "military" demeanor (ha, don't tell my son). Yesterday, I decided to ride my bike to the gym at 5 AM, for the 5:30 AM class. I will only do this on Thursdays, not on Monday, after a weekend of riding. I was not happy when I saw the military style instructor there, subbing. But, the class was a little more cardio oriented, so it wasn't so bad.
Some of the other class members were amazed I rode my bike to the gym. I find so many people see exercise as something you only do at the gym. While this is not true for everyone there, the people who run outside/ride weren't there yesterday, for some reason. I got constant questions about how I was able to ride there!
(7 miles, which is the long way, but the way I drive involves a highway traffic circle that is deadly, though only 3.5 miles)

[Catrin]

I will ride to the gym, but not for that class, it is just too much for my legs to have an hour long class like that and then ride 14 miles home. I will if doing my own thing or if I am going to Bosu class.

[Catrin]

I did ride to the gym today for an advanced Bosu class - and it kicked my behind. I am glad I went though, I wanted to get an idea of the style of the trainer as I've not been in one of his classes before. HARD, but he keeps an eye out for those who need modification. I like/need an instructor who will push me hard - but who also gets we aren't all 20-somethings...

I am here to say that Sumo Deadlifts with two kettlebells is very different on the Bosu than on the floor, especially since I've only done it with one kettlebell in the past I did it though BTW, I liked the instructor, I will take more of his classes. There is really only one there that I avoid - and only because his energy level/motivational style combined with my tendency to get into the zone and forget that I am no longer 30/not listen to my body is a bad combination.

Ride home kicked my...

[Irulan]

I have been thinking of doing Crossfit. So you really notice a big difference riding. Hmmm I am a beginner road rider. May I ask specifically what the benefits are you see from doing this re riding your bike?
Thanks

"Crossfit" is just one trademarked brand of high intensity, multidimensional physical fitness program. There's lots of good stuff out there. Most gyms offer some version of this. The thing about Crossfit is that it appears that the quality of the training really varies from super supportive to super competitive. I do pretty much the same thing, minus the super competitive focus to push for more and bigger, at my gym which is a physical therapy facility. They call it "functional fitness".

here is TE discussion on Crossfit

Benefits - better core, better all over body strength, less prone to injury, more flexibility... and that's just for starters.

Here' what we did in Functional Fitness today
Russian single leg goblet squats
dumbell row/punch
clock lunges @5 o clock
cord squat/chops
slider mountain climbers
row/kickback
stability walkout w/knee tuck
stability ball triple thread ( pelvic lift w/knee tuck)
single leg medicine ball slams
med ball toe touches
med ball v-up with press
push up with shoulder touch (pushup, touch one hand to opposite shoulder, then reverse)
20 of everything ( that's each side, not total.)
then 2 minutes of quadmill.
And THEN after two rounds of that, 20 each of pike, alternate leg pikes, boxer crunches, superman and one min of front and side planks. WHEW.

[Catrin]

Yep, that sounds like what they call "metabolic training" at my gym - similar kind of stuff. After a really hard workout like we had on Thursday, he moderated things quite a bit today. He doesn't do this often but it is fun. We went outside and "played games" but it was quite the workout that featured lots of different things with dynamax balls, a bit of running, pushups, etc. Back to our usual this Thursday. It was nice to be outside, especially since the big broiler in the sky will be kicking in...

[Catrin]

We were introduced to "slosh pipes" at our 6am class yesterday morning. These are simply PVC pipes that are filled with water, and of course come in different sizes/weights. We did squats, lunges, and something he called "Good Mornings" with them while holding them in our arms. The instability of the water certainly added a new dimension to those exercises.

[thekarens]

Great workout! I'm taking notes to try this out. I'm always looking for a new workout to keep things interesting and fresh. Since I started working out in January I still can't do a full pushup. I'm working on it though!

[Wahine]

I love these kinds of workouts. It is very similar to what I do in my strength and conditioning class. I consider my class a functional fitness class focused on injury prevention.

I'm taking some notes from this thread. I've gotten some new ideas from you ladies. Thanks.

One of my new favorite exercises is a version of side plank but instead of supporting yourself with your bottom leg, you support yourself with the top leg on a bench and the bottom leg is held up off the ground but under the bench. I keep the bench under a bent knee rather than a straight leg to make it a bit easier and much more knee friendly.

[Crankin]

Wahine, what do you think of a class that has people running (sprints or up to 2-4 minutes) holding hand weights?
When I was a fitness instructor, this would have been a huge no-no. What's the point? I can keep up with the real runners, but I use lighter weights than what she is telling us (2 lbs. vs. 5). I am so tempted to drop the weights next time. Thankfully, she's subbing for the regular person and i make a point not to take her regular classes.

[kiwi rider]

WOW...sounds like a great workout! Good for you!