I have taken CXWORX three times now, and I really, really like it. I think it will definitely improve my functional strength. Some of the exercises remind me of the functional strength work in Vive, but with better music! The class sails by; it's only thirty minutes long, six songs, and just as you're at muscle failure, the song is over. One of the most valuable features of the class is that it strengthens your hips, which is something that doesn't really happen in any other class except Vive (and maybe a little in Flow, but it's not as specifically targeted as it is here). Another feature I really like is that it alternates between isolation moves (targeting only one muscle group) and integrated exercises (designed to use two or more muscle groups).
The class is offered by itself a few times per week, and it's also offered in combination with other classes - for example Pump/CX and CX/Step. Personally, I prefer to take it by itself or combined with a cardio class; I'm not a fan of the Pump/CX combination. When I take Pump, I need more than just the squat, chest, and back tracks, which is all you get when it is a combo class. I wish that it was tacked on at the beginning or end of a FULL Pump class, which would be an amazing workout!
Here is the track breakdown, with my feedback about each (the Les Mills description of the track is in italics):
1. Warmup - "Connects you with your core muscles and teaches you how to engage these muscles."
This track begins with what I feel is the single most important part of core work: focusing on anchoring your lower back down to make sure you are bracing your core. The instructor has you put your hands under your back, in the spot straight through your body from where your belly button is located as you're lying down. Then you focus on keeping that part of your back down, pushing it into your hands, and you have to keep it like that for the whole class. Trust me, if you get this right, it makes the class twice as intense! After having three babies, and with a history of lower back problems, this is really hard for me to do and maintain, but I think I will get much stronger and able to sustain that muscle contraction the more I take the class. During this warmup track, you do some lower and upper ab crunch work and combine moves in the C-crunch (we've done that before in other Les Mills classes).
2. Core Strength 1 - "Increases the challenge on your lower and upper abs and begins activating your muscular slings."
This track's featured move is the hover. The CXWORX instructors all had to do a five minute hover as part of their training, so they are hover pros! This track, however, has two variations on the hover that give us mere mortals a big challenge. The first is a walking hover. You begin in plank position on your forearms, then "walk" up to your hands and back down to your forearms, something like twelve times in a row. The trick is to keep your hips and shoulders level; if you find yourself wiggling or leaning side to side, then try this move on your knees until you can stay level. It is a killer! Just as you are congratulating yourself for getting through that part, the song ends with a holy-crap-how-long-do-I-have-to-do-this move, the salute. From the forearm hover, you salute one hand to your forehead, again keeping the hips level.
3. Standing Strength 1 - "Trains your glutes, abs, and sling muscles in standing and improves your awareness of hos these muscles function in daily activities."
Once you get to this track, you will need an exercise tube. Get to class early enough that you aren't stuck with a blue tube your first time trying the class! Actually, I recommend trying a green tube the first couple times at least so you can learn to execute every move correctly and with full range (there aren't a lot of green tubes available, so get there early if you can!). In this track, you do some lunges, some wood choppers, and some twists, using the tube as resistance. You also do lunges while raising a plate over your head, a combination move that really tests your core muscles as you try to balance. This track isn't as difficult as track two, but if you have a tube with challenging resistance, you'll definitely feel the muscles the next day!
4. Standing Strength 2 - "Increases the demands on your glutes, using squat and hip pulse moves."
This track also uses the tube, and I think it's more difficult than track three. I really felt like this one pulls together all the muscles we use in everyday activities; a track like this is designed to keep us healthy and functioning properly well into old age. I especially like the one-legged squats; as a runner, it will help strengthen the areas that take a pounding every time I hit the pavement!
5. Core Strength 2 - "Trains your obliques in three patterns of movement - lying twists, side hovers, and mountain climbers in a plank position. This is 'superset' core training."
I hate this track. I hate it the same way I hate the squat track in Pump; I know it's really good for me because it's super hard!! There is one part when you're on one side (on the meaty part of your hip/butt) with legs off the mat, and you extend them out and in at a 45-degree angle. If you are doing it correctly (i.e., bringing the knees to the chest, not bending your legs back in kind of a hamstring curl), it gets tiring quickly. This is followed by a side plank with a pulse. This is not a normal pulse, mind you; you are supposed to keep pulsing higher and higher. Talk about exhausting! After the walking planks in track two, this is the one I need to work on most.
6. Core Strength 3 - "Brings your focus to the back muscles to improve trunk extension."
This combines some tube-work (on hands and knees, tube looped around shoe, pushing the leg back and to the side) and some more traditional extensions (lying on tummy, lifting upper body off the mat). Like track four, I think this one will really help improve everyday function, including posture. I was shaking during this one while trying to keep my hips level, which tells me I really need to gain some strength here.
I would love to hear some feedback from other members about CXWORX!! Leave comments below!!
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