As much as I love belonging to a CrossFit gym, as a grad student scraping by on waitressing money, I can’t afford to spend $100+ per month on fitness. It’s a huge bummer because I love the challenge and structure of CrossFit, but I just can’t justify spending that much money on a fitness regimen. Womp womp.
However, I love doing CrossFit inspired workouts at the gym. I particularly like doing “supersets” as I call them, where I choose two somewhat antagonistic muscle groups and alternate between them for 3 sets. I also like to combine my weight lifting with high intensity intervals for accelerating fat burn. This is where my Gym Boss Interval Timer comes in.
One of the main things I miss about CrossFit is the high intensity weight sessions that didn’t necessarily take a huge amount of time to finish due to the short bursts of activity that was emphasized for most of the workouts. I really wanted to replicate this high intensity interval style in my own gym workouts, but looking at a clock while you’re trying to do burpees is not really an option. It kind of throws off your whole game, from your concentration to your form.
This is where my Gym Boss timer has made my workout a million times more efficient. You can set the two time portions anywhere from 2 seconds to 99 minutes (obviously not an interval time), and you can choose to have either one or two interval times. So if you want to do 40 seconds of work with 20 seconds of rest, you can set each individual timer to flip back and forth between those two numbers. When each interval is over, the alarm can be set to beep, vibrate, or both, either for 1, 5, or 10 seconds. It clips to your belt, or you can buy a wrist or armband to go with it.
I have the wristband, and I chose to make my Gym Boss vibrate and beep for 5 seconds every time an interval is over. The vibration is especially nice when I’m cranking the Lady Gaga on my iPod and wouldn’t hear the beep go off otherwise! I typically stick to 30 seconds work and 30 seconds rest, and I go hard during that work time to really pump up my heart rate and get some cardio action while lifting. It’s great not having to look at a clock to figure out how much longer I need to bench press before my interval is over. I push myself as hard as I can during those 30 seconds, and then take the 30 seconds rest time very seriously.
So if you like CrossFit style workouts but can’t afford to belong to a special gym, I highly recommend buying a Gym Boss Interval Timer and trying to incorporate high intensity interval training into your self-directed gym workout. I’ll be posting up ideas for supersets soon, with the help of a girlfriend who is a trainer and does Paleo with me. (Hi Courtney!) It is a great addition to the gym bag, and at only $20, its a fabulous way to take your workout to the next level! I love mine!!