Rave CrossFire & To the Max

[pharma_gal]

Is there a breakdown of these workouts anywhere?

[acescholar]

Angela, I love these more each time I do them as well. I think I love TTM a bit more than Crossfire just because I love tall box jumps, but there are some fun and creative moves in CF--especially in the Circuit section. Cathe's Imaxes and Hiit will forever remain the center of my cardio work, but these are great additions!

Pharma_gal, I don't have breakdowns with the specific moves, but one of the posters on Cathe's site did breakdowns of the premixes in terms of which sections they include. She also added her personal calorie burn, which I don't pay much attention to but didn't take the time to erase.

CROSSFIRE
CrossFire Workout DVD: FULL WORKOUT NO PREMIXES
Format: Warm-Up (6:30), Fitness Blast (8.50), Firewalker Tabata (4:55), Circuit Blast (22.45), Plyo Tabata (5:20), Stretch (6:45) - Total Time 55:05 CB= 676 MV= 9.0
EQUIPMENT NEEDED: Blue Firewalker Loop, a pair 3,5, and 10 pound dumbbells, one 15 pound dumbbell,a set of Slide N Glide discs, tubing for use as a marker

Premix #1: CrossFire Plus Core 64:09 ( Blue Firewalker Loop, a pair 3,5, and 10 pound dumbbells, one 15 pound dumbbell, a firewalker band, a set of Slide N Glide discs, tubing for use as a marker) CB= 786 MV= 9.0

Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Firewalker Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Plyo Tabata
Bonus Core
Cool Down/Stretch


Premix #2: Timesaver Low Impact Tabata 17:56 (a set of Slide N Glide discs)
CB= 172 MV= 7.0
Warm Up
Low Impact Tabata
Cool Down/Stretch

Premix #3: Timesaver Firewalker Tabata 18:09 ( Blue Firewalker Loop)
CB= 184 MV= 7.50
Warm Up
Firewalker Tabata
Cool Down/Stretch

Premix #4: Timesaver Plyo Tabata 18:31 (a pair of 3 and 5 pound dumbbells)
CB= 172 MV= 7.0
Warm Up
Plyo Tabata
Cool Down/Stretch

Premix #5: Timesaver Plyo Tabata + Firewalker Tabata 23:27 ( Blue Firewalker Loop, a pair of 3 and 5 pound dumbbells ) CB= 236 MV= 7.50
Warm Up
Plyo Tabata
Firewalker Tabata
Cool Down/Stretch
　
Premix #6: Timesaver Triple Tabata 28:04 ( Blue Firewalker Loop, a pair of 3 and 5 pound dumbbells, Slide N Glide discs) CB= 294 MV= 7.70

Warm Up
Low Impact Tabata
Plyo Tabata
Firewalker Tabata
Cool Down/Stretch

Premix #7: Timesaver Fitness Blast + Firewalker Tabata 26:59 ( Blue Firewalker Loop)
CB= 284 MV= 7.70
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Firewalker Tabata
Cool Down/Stretch

Premix #8: Timesaver Circuit Blast 35:59 (a pair 3, and 10 pound dumbbells, one 15 pound dumbbell, Blue Firewalker Loop, a set of Slide N Glide discs, tubing for use as a marker) CB= 393 MV= 8.0
Warm Up
SEGMENT THREE: Cross Fire Circuit Blast
Cool Down/Stretch

Premix #9: Timesaver Fitness Blast/Plyo Tabata/Core 33:14 (a pair of 3, 5 and 8 pound dumbbells) CB= 405 MV= 9.0
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Plyo Tabata
Bonus Core
Cool Down/Stretch

Premix #10: Less Impact 56:16 (a pair of 3, 8, and 10, pound dumbbells, one 15 pound dumbbell, blue Firewalker Loop, Slide N Glide discs, tubing for use as a marker)
CB= 688 MV= 9.0
Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Low Impact Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Bonus Core
Cool Down/Stretch
Premix #11: No Tabatas 53:56 (a pair of 3, 8, and 10 pound dumbbells, one 15 pound dumbbell, blue Firewalker Loop, a set of Slide N Glide discs, tubing for use as a marker)
CB= 627 MV= 8.50

Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
SEGMENT THREE: Cross Fire Circuit Blast
Bonus Core
Cool Down/Stretch

Premix #12: CrossFire Extreme 73:44 ( Blue Firewalker Loop, a pair 3,5, 8, and 10 pound dumbbells, one 15 pound dumbbell, a firewalker band, a set of Slide N Glide discs, tubing for use as a marker) CB= 909 MV= 9.0

Warm Up
SEGMENT ONE: Cross Fire Fitness Blast
Low Impact Tabata
Plyo Tabata
SEGMENT THREE: Cross Fire Circuit Blast
Plyo Tabata
Firewalker Tabata
Bonus Core
Cool Down/Stretch

TO THE MAX
TO THE MAX DVD

EQUIPMENT NEEDED: step, 3 risers each side, pair of 3, 5, 8 and 10 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs

FULL WORKOUT WITH NO PREMIXES: TIME= 54 MIN, CB= 664 , MV= 9.0

Premix #1 63:00 To The Max Extreme - equipment needed: step, 3 risers each side, pair of 3, 5, 8 and 10 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs
CB=663 Met Value= 9.0


Warm up
Solid Step
STEP TABATA
30/20 Hiit
Low Impact Slide N Glide Tabata
Compound Leg Work
Fitness Tabata
Core with upper body focus
COOL DOWN STRETCH

Premix #2 To The Max Extreme - No Solid Step 55:19 - equipment needed: step, 3 risers each side, pair of 3, 5, 8 and 10 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs. CB= 676 MV= 9.0

Warm up
STEP TABATA
30/20 Hiit
Low Impact Slide N Glide Tabata
Compound Leg Work
Fitness Tabata
Core with upper body focus
COOL DOWN STRETCH

Premix #3 Less Impact 38:51 - equipment needed: step, 3 risers each side, pair of 3, 5, 8 and 10 lb hand weights, a set of Slide N Glide discs. CB= 479 MV= 9.0

Warm up
Solid Step
Low Impact Slide N Glide Tabata
Compound Leg Work
Core with upper body focus
COOL DOWN STRETCH


　

　

Premix #4 Fitness Tabata instead of Compound Legs 51:20 - equipment needed: step, 3 risers each side, pair of 3, 5, 8 and 10 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs. CB= 627 MV= 9.0

Warm up
Solid Step
STEP TABATA
30/20 Hiit
Fitness Tabata
Core with upper body focus
COOL DOWN STRETCH

Timesavers:
Premix #5 No Core 46:09 - equipment needed: step, 3 risers each side, pair of 3, 5, and 8 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs. CB= 565 MV= 9.0

Warm up
Solid Step
STEP TABATA
30/20 Hiit
Compound Leg Work
COOL DOWN STRETCH

Premix #6 Low Impact SNG Tabata/No Core 45:36 - equipment needed: step, 3 risers each side, pair of 8 lb hand weights, Firewalker Blue Band, a set of Slide N Glide discs.

CB= 553 MV= 9.0

Warm up
Solid Step
Low Impact Slide N Glide Tabata
30/20 Hiit
Compound Leg Work
COOL DOWN STRETCH

Premix #7 Step Tabata Only 17:18 - equipment needed: step, 2 risers each side, pair of 3 and 5 lb hand weights, a set of Slide N Glide discs. CB= 162 MV= 7.0
Warm up
STEP TABATA
COOL DOWN STRETCH

Premix #8 Low Impact Slide N Glide Tabata Only 16:45 - equipment needed: step, 2 risers each side, a set of Slide N Glide discs. CB= 162 MV= 7.0
Warm up
Low Impact Slide N Glide Tabata
COOL DOWN STRETCH

Premix #9 Fitness Tabata Only 16:41 - equipment needed: step,3 risers per side, a pair of 8lb dumbbells, a set of Slide N Glide discs. CB= 162 MV= 7.0
Warm up
Fitness Tabata
COOL DOWN STRETCH

Premix #10 Triple Tabata 26:41 - equipment needed: step,3 risers per side, a pair of 3 and 5lb and 8lb dumbbells, a set of Slide N Glide discs. CB= 295 MV= 8.0

Warm up
Step Tabata
Low Impact Slide N Glide Tabata
Fitness Tabata
COOL DOWN STRETCH

Premix #11 No 30/20 Hiit 39:24 - equipment needed: step,3 risers per side, pair of 3, 5lb, 8lb and 10lb dumbbells, a set of Slide N Glide discs. CB= 426 MV= 8.0

Warm up
Solid Step
STEP TABATA
Compound Leg Work
Core with upper body focus
COOL DOWN STRETCH

Premix #12 No Compound legs 46:40 - equipment needed: step,3 risers per side, pair of 3, 5lb, and 10lb dumbbells, Firewalker Blue Band, a set of Slide N Glide discs.

CB= 578 MV= 9.0

Warm up
Solid Step
STEP TABATA
30/20 HiiT
Core with upper body focus
COOL DOWN STRETCH

Premix #13 30/20 HiiT only 26:15 - equipment needed: step, 3 risers per side, Firewalker Blue Band, a set of Slide N Glide discs. CB= 266 MV= 7.50
Warm up
30/20 HiiT
COOL DOWN STRETCH

[mtngoat]

I'm really loving these workouts too! I did CrossFire as written yesterday (I had been using the tabatas as add-ons up to that point) - it is so much fun! As others have said, time really does fly.

CrossFire will definitely be one of the workouts I turn to when I don't feel like working out. (When I feel that way I don't need something easy, just something fun!)

eta: CrossFire felt a little easier for me than To the Max.

[DirtDiva]

I just got home from an extended mountainbiking tour and I did Crossfire yesterday...OMG...I love this workout! The music, the sequence, the information boxes that let you know what equipment was needed, its going to be one of my favorite go-to workouts when I want to sweat and have fun. No dread, just FUN!

[Conni]

I tried Two the Max today and again used my rebounder for some sections ( the Tall Box jumps and some tabata).

I am not crazy about the Solid Step portion, it reminds me of the Athletic Training Step segment which gets looooonnnnggg. The rest went by nicely.
I may sub a tabata add on for the first step section next time.

The core in this workout was better than in CF.

I am anxious to do CF again now...what is up with that???

[gigi]

The core portions have grown on me in both workouts. I actually really like both core workouts a lot now.

I did CrossFire Exteme Premix yesterday and found it to be fanTABulous! CrossFire is definitely my favorite one. I find myself smiling and really enjoying it while working hard.

These workouts are mint, mint, mint I say!

[eyefit]

I have CrossFire on tap for tomorrow! I'm going to try out the less impact premix this time. I may actually do the core section of TTM tomorrow though as I really liked that one, better than in CF actually. I loved the side elbow plank/snatch move she did...it reminded me of something Sandra would do in Horizontal Conditioning!

[isebelleg44]

Originally Posted by eyefit

I loved the side elbow plank/snatch move she did...it reminded me of something Sandra would do in Horizontal Conditioning!

Only a lot easier than Sandra's moves!

[eyefit]

Originally Posted by isebelleg44

Only a lot easier than Sandra's moves!

LOL Oh yes! Definitely easier, but I did feel it in my side/obliques. I love Cathe's lower body work and many of her cardio, strength, circuit and metabolic conditioning dvds but her core work has always left me a little bit unsatisfied. This is the one core section I really liked a lot, along with the core section in MMA Boxing and TurboBarre actually too.

[isebelleg44]

I also think the core section in Slide & Glide is good. I also love weights & plates section from Ab Circuits and the core work on Butts & Guts.