Have a Merry Xmas and Happy New Year
50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days
My best burpee time for 50 in a row is 3:39 or 219 seconds
Monday 26 December 2011
Friday 23 December 2011
Wednesday 21 December 2011
December 22nd 2011
High heart rate and upper body element in boxing, combined with massive heart and lunge component swimming.
Boxing (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs
Swim 100m
5 rounds for time
Boxing (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs
Swim 100m
Tuesday 20 December 2011
December 21st 2011
Max Squat day
8 sets of 1 reps
1,1,1,1,1,1,1,1
Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.
8 sets of 1 reps
1,1,1,1,1,1,1,1
Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.
Monday 19 December 2011
December 19th 2011
Bench Press Dynamic speed day
KB bench press 12 sets of 3 w/ 30sec rest
Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort
KB bench press 12 sets of 3 w/ 30sec rest
Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort
Sunday 18 December 2011
December 18th 2011
Dynamic dead lift day
Sumo dead lift 60% max weight 12 rounds of 2 30sec rest between sets
BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds
Sumo dead lift 60% max weight 12 rounds of 2 30sec rest between sets
BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds
December 17th 2011
2 Rounds
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)
Wednesday 14 December 2011
December 15th 2011
TRIPLETS
Todays Workout is a combination of a gymnastics or callisthenics movement, a weight lifting movement and a metcon element.
AMRAP - AS MANY ROUNDS AS POSSIBLE (10mins)
Thrusters 40kg x 7
Burpee Chin Ups x 7
Row 200m
Tuesday 13 December 2011
December 14th 2011
Daily Dose
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.
How it works
5 Rounds for time -
Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.
Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.
Together this is a mean combination. Have fun with it
TrickyFit
December 13th 2011
Max Bench day
Incline bench press
- Work your way up to a 6RM in 3 - 4 warm up sets of incline.
- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)
- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps
Make sure you have a partner to spot you on max bench day.
The aim of this workout is to get MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.
Good Luck
TrickyFit
Saturday 10 December 2011
December 11th 2011
Hope everyone is happy with the programming. I am officially a qualified Personal Trainer to match with Gym instructor and CrossFit L1 Trainer.
Do a hundred burpees and have a beer to celebrate with me :)
Thanks for following
Be more
Trickyfit
Friday 9 December 2011
December 10th 2011
Warm up
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Handstand walking and dynamic movements
Workout
CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)
Cool Down
Stretch and Rest
Thursday 8 December 2011
December 9th 2011
Anaerobic speed day
Warm up
Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.
Workout
6 x 100m
4 x 200m
2 x 400m
1 x 800m
Cool down - Stretching
Warm up
Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.
Workout
6 x 100m
4 x 200m
2 x 400m
1 x 800m
Cool down - Stretching
Tuesday 6 December 2011
December 7th 2011
Dynamic Speed Day
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Monday 5 December 2011
December 6th 2011
Bench press speed day.
Building power at submaximal weight. Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.
Todays Workout
16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.
2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction
Stretch out body and rest up
Building power at submaximal weight. Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.
Todays Workout
16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.
2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction
Stretch out body and rest up
Saturday 3 December 2011
December 5th 2011
Warm
Up
Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM
Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps
Cool down
yoga 30 minutes or more
Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM
Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps
Cool down
yoga 30 minutes or more
Thursday 1 December 2011
December 3 2011
Daily Dose
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
Wednesday 30 November 2011
December 2 2011
Warm up
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats
Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.
TODAYS DAILY DOSE is ...
TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.
Walking Lunges
Push up roll over
Mountain climbers
Cool Down
Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug
Monday 28 November 2011
November 28 2011
R1
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Saturday 26 November 2011
27 November 2011
THE SUNDY HUNDI
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time
Monday 21 November 2011
Saturday 19 November 2011
November 20 2011
Daily Dose
2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km
2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km
Friday 18 November 2011
November 19 2011
Daily Dose
30 20 10
Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)
30 20 10
Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)
Tuesday 15 November 2011
November 16th 2011
Go heavy or don't bother
Heavy days generate the release of excellent hormones, great feelings and physiological change.
Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.
So take this heavy day and run with it for results. Don't be shy.
Daily Dose
Clean & Jerk
8 sets of 8
looks like this - 8,8,8,8,8,8,8,8
Heavy days generate the release of excellent hormones, great feelings and physiological change.
Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.
So take this heavy day and run with it for results. Don't be shy.
Daily Dose
Clean & Jerk
8 sets of 8
looks like this - 8,8,8,8,8,8,8,8
Monday 14 November 2011
Sunday 13 November 2011
November 14 2011
Body weight squats
TABATA
8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)
TABATA
8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)
Saturday 12 November 2011
November 12 2011
3 rounds for time
Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
15 russian KB swings 24kg
Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
15 russian KB swings 24kg
Thursday 10 November 2011
November 11 2011
Did you take a minute of silence today?
Lest we forget.
Moving forward Daily Dose-
Triplet
Rounds of 30, 20, 10
8kg med ball sit ups
Double unders
Bench press 70 kg
Moving forward Daily Dose-
Triplet
Rounds of 30, 20, 10
8kg med ball sit ups
Double unders
Bench press 70 kg
Tuesday 8 November 2011
November 10th 2011
Turkish get ups
Practice, practice, practice!!
Strengthen your core and shoulder girdle like never before.
In between TGUs - 100 Toes to Bar.
Steps
1/ Dead hang on chin up bar
2/ Raise toes to bar
3/ Lower = 1 rep
Monday 7 November 2011
November 7th 2011
Rounds of 30, 20, 10 reps
Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups
My time 20.20 minutes (no weight on front squat just the bar)
Scaled workout
30, 20, 10
Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support
Gillian 21.11mins Top effort Gillian woo :)
Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups
My time 20.20 minutes (no weight on front squat just the bar)
Scaled workout
30, 20, 10
Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support
Gillian 21.11mins Top effort Gillian woo :)
Saturday 5 November 2011
Thursday 3 November 2011
Nov 4 2011
Daily dose
Gymnastics and Metcon
Handstand push ups and 50m run
5 HSPU + 50m Run
10 HSPU + 50m Run
15 HSPU + 50m Run
10 HSPU + 50m Run
5 HSPU + 50m Run
Beginners try holding handstands for time if you can't complete HSPUs 20,40,60s holds for 5,10,15 HSPUs
Good luck and post your times to the site.
Gymnastics and Metcon
Handstand push ups and 50m run
5 HSPU + 50m Run
10 HSPU + 50m Run
15 HSPU + 50m Run
10 HSPU + 50m Run
5 HSPU + 50m Run
Beginners try holding handstands for time if you can't complete HSPUs 20,40,60s holds for 5,10,15 HSPUs
Good luck and post your times to the site.
Wednesday 2 November 2011
3 November 2011
Daily Dose
Heavy Day
Clean 7 rounds of 3 @ 135 Lbs
3,3,3,3,3,3,3
Warm up by opening the hips and getting warm and mobility through the hips, shoulders and trunk.
Post your numbers to the site
Heavy Day
Clean 7 rounds of 3 @ 135 Lbs
3,3,3,3,3,3,3
Warm up by opening the hips and getting warm and mobility through the hips, shoulders and trunk.
Post your numbers to the site
2 November 2011
Daily Dose
AMRAP for 20 minutes (As Many Rounds As Possible)
20 x Burpees
5 x Dead Lift 180 Lbs
300m Row
AMRAP for 20 minutes (As Many Rounds As Possible)
20 x Burpees
5 x Dead Lift 180 Lbs
300m Row
Sunday 30 October 2011
October 31 2011 Daily Dose
3 Rounds for time
This is a super basic task that anyone from beginner to advanced can complete.
Will take between 6 and 10 minutes for most.
Sunday 23 October 2011
October 25th 2011 - Pull and Rip
Daily Dose
5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats
Every minute for 30 minutes
5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats
Every minute for 30 minutes
October 24th 2011 - Lose that belly
Daily Dose
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
Friday 21 October 2011
October 23rd 2011 - Pump
DAILY DOSE
8 Sets
Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
8 Sets
Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
Thursday 20 October 2011
October 22nd 2011 - Rest
Take it Lax
No training today as such
Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!
No training today as such
Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!
October 21st 2011 - Run ya toosh off
Daily dose
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
Tuesday 18 October 2011
October 20th 2011 - pull pull pull
Daily Dose
7 rounds (1 minute break between rounds)
-7 rope ascents with L hold Posture (15ft rope)
Rest and complete interval training
5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball
7 rounds (1 minute break between rounds)
-7 rope ascents with L hold Posture (15ft rope)
Rest and complete interval training
5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball
October 19th 2011 - Calistenics
Push up practise.
20 push ups in as many varieties as you can create.
-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc
Get creative and beat that nasty fatigue barrier!!
Total 300 Push ups
20 push ups in as many varieties as you can create.
-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc
Get creative and beat that nasty fatigue barrier!!
Total 300 Push ups
Friday 14 October 2011
October 18th 2011 - Rest
Why does food and drink have to be a picture of a cheese burger and soft drink. Has the world really come to this that the link we have to food is best captured by a picture of junk. Surely there are better choices!
ANYWAY
Take a chill pill Bill and put ya feet up!
October 17th 2011 - Time Trial
Daily Dose
6km run for time - Get a PB on your last attempt or set yourself a target and record it!!
GOOD LUCK
October 16th 2011 - Ladder of Presses
Daily Dose
LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible.
Record time and Ladder rungs.
Bench Press 150lbs
Handstand Push up
Alternatively
Push up
Shoulder press ( A weight that is challenging to you)
October 15th 2011 - TABATA
Daily Dose
TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.
Complete 8 sets
Jack knife
Lunge jumps
double unders
KB Squats
(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)
TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.
Complete 8 sets
Jack knife
Lunge jumps
double unders
KB Squats
(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)
Wednesday 12 October 2011
October 13 2011 - partner workout
5 rounds
Piggy back sprints 100m
30 pushups
3 minutes rest between rounds
Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!
Piggy back sprints 100m
30 pushups
3 minutes rest between rounds
Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!
Monday 10 October 2011
October 10th 2011 - Great stint of training
AWESOME TRAINING OVER THE LAST 5 DAYS
You have well and truly earned yourselves a rest day to relax and let the body grow stronger fitter and faster.
Rest days help to repair muscle tissue and to restore normal function of the body. Giving your body a rest from lifting weights and pounding the pavement will aid strength gains, muscle development and give rest to weary muscles, joints and nerves.
Enjoy yourself
If your like me.... you would rather be training...I get the itch to do something tough but forced rest is necessary at times.
You have well and truly earned yourselves a rest day to relax and let the body grow stronger fitter and faster.
Rest days help to repair muscle tissue and to restore normal function of the body. Giving your body a rest from lifting weights and pounding the pavement will aid strength gains, muscle development and give rest to weary muscles, joints and nerves.
Enjoy yourself
If your like me.... you would rather be training...I get the itch to do something tough but forced rest is necessary at times.
Saturday 8 October 2011
October 9th - Row happy
Skills Training
Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)
8,8,7,7,6,5,4,3
Chin ups
8 rounds of max reps (play around with grips wide/close/under/over)
Daily Dose
3 rounds for timeRepetitions of 21/15/9 (For the push ups and box jumps)
300m Row
Push up w/Toes on box
Box jumps with dumbbells
Record your time in comments!!
Record your time in comments!!
Friday 7 October 2011
October 8th 2011- clean and jerk that kettle
5 rounds for time
200m sprint
6 kettle bell clean and jerks
6 chin ups from dead hang
Post time and weight to comments
200m sprint
6 kettle bell clean and jerks
6 chin ups from dead hang
Post time and weight to comments
October 7th 2011 - Short Circuit
20 Chin ups
19 Squats 20kg
18 Chin ups
17 Squats 20kg
16 Chin ups
15 Squats 20kg
14 Chin Ups
13 Squats 20kg
12 Chin ups11 Squats 20kg
10 Chin ups
9 Squats 20kg
8 Chin ups
7 Squats 20kg
6 Chin ups
5 Squats 20kg
4 Chin ups
3 Squats 20kg
2 Chin ups
1 Squat 20kg
Record your time + tell me what the workout felt like... If you are reading these and not attempting them you are wasting your time. Get out there and CRANK IT OUT.
Good Attitude and Good luck
Thursday 6 October 2011
October 6th 2011 - Skippy the bush Kangaroo
7 rounds
30 Bench jumps
40 Double knee jumps
50 Double unders
1 minute x Bench press 50% of 1RM
(1 Repetition Maximum = the most weight you can press once)
30 Bench jumps
40 Double knee jumps
50 Double unders
Wednesday 5 October 2011
October 5th 2011 - mid section
Back extensions x 40
L hold chin ups x 40
Back extensions x 30
L hold chin ups x 30
Back extensions x 20
L hold chin ups x 20
Back extensions x 10
L hold chin ups x 10
(load up with 10kg ankle weights)
L hold chin ups x 40
Back extensions x 30
L hold chin ups x 30
Back extensions x 20
L hold chin ups x 20
Back extensions x 10
L hold chin ups x 10
(load up with 10kg ankle weights)
Tuesday 4 October 2011
Monday 3 October 2011
October 3rd 2011 - Heavy
Dead walk
2,2,2,2,2,2,2
60 seconds rest between sets
Dead walk 4x 100m 60 seconds rest between sets
Dead walk/ Farmers walk involves carrying a heavy load in each hand and walking as fast as you can with the load for the required distance. You can use a heavy dumbell, kettle bell, sand bag, concrete bag, car tyre whatever works for you.
2,2,2,2,2,2,2
60 seconds rest between sets
Dead walk 4x 100m 60 seconds rest between sets
Dead walk/ Farmers walk involves carrying a heavy load in each hand and walking as fast as you can with the load for the required distance. You can use a heavy dumbell, kettle bell, sand bag, concrete bag, car tyre whatever works for you.
Sunday 2 October 2011
Saturday 1 October 2011
Friday 30 September 2011
Thursday 29 September 2011
Wednesday 28 September 2011
Monday 26 September 2011
September 27 2011
Daily Dose
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
Sunday 25 September 2011
Saturday 24 September 2011
Friday 23 September 2011
September 23
Dailydose
AMRAP - As many rounds as possible - in 15 minutes
15 handstand push ups
15 chin ups
AMRAP - As many rounds as possible - in 15 minutes
15 handstand push ups
15 chin ups
Thursday 22 September 2011
Tuesday 20 September 2011
21 September 2011 - CrossFit WOD Barbara
Daily Dose
Todays challenge is from the CrossFit main site. Check it out it has some awesome content.
Barbara is a Workout of:
5 sets
20 Chin ups
30 Push ups
40 Sit ups
50 Squats
3minute rest between sets.
Good Luck
Todays challenge is from the CrossFit main site. Check it out it has some awesome content.
Barbara is a Workout of:
5 sets
20 Chin ups
30 Push ups
40 Sit ups
50 Squats
3minute rest between sets.
Good Luck
Monday 19 September 2011
September 20 2011 -
Daily Dose
3 Rounds with 2 minute break between sets
Sprint 800m
Bench Press your body weight (sets of 20/15/10)
3 Rounds with 2 minute break between sets
Sprint 800m
Bench Press your body weight (sets of 20/15/10)
September 19 2011 - Beach circuit
Daily Dose
4 rounds for time
50m Sprint in knee deep water
50m Freestyle
50m backstroke
20 double knee jumps in knee deep water
4 rounds for time
50m Sprint in knee deep water
50m Freestyle
50m backstroke
20 double knee jumps in knee deep water
Sunday 18 September 2011
September 18 2011 - Programming special
Daily Dose
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
Friday 16 September 2011
Thursday 15 September 2011
September 15 2011 - Circuit
Daily Dose
3 rounds 1 minute per exercise
Double unders
Push ups
BW Squats (Body Weight = BW)
Chin ups
Bench jumps
Dips
Lunge press with dumbbells (Lunge + shoulder press )
3 rounds 1 minute per exercise
Double unders
Push ups
BW Squats (Body Weight = BW)
Chin ups
Bench jumps
Dips
Lunge press with dumbbells (Lunge + shoulder press )
Tuesday 13 September 2011
September 14 2011 - Kangaroo
Daily Dose
100 double knee jumps
20 clap push ups
80 squat jumps
20 clap push ups
60 double knee jumps
20 clap push ups
40 squat jumps
20 clap push ups
20 double knee jumps
100 double knee jumps
20 clap push ups
80 squat jumps
20 clap push ups
60 double knee jumps
20 clap push ups
40 squat jumps
20 clap push ups
20 double knee jumps
Monday 12 September 2011
Sunday 11 September 2011
September 11 2011 - Can you Skip
Warm Up - Jump Rope
100 single spins 2 foot jumps
100 single spins alternate feet
100 single spins 2 foot jumps
100 Single spins alternate feet
DAILY DOSE
Max sets in 9 minutes
30 Double unders + 30 Push ups
Skipping is an awesome anaerobic work out which involves small wrist movements and explosive quick jumps for single spins, double spins and variations. Excellent for developing speed and increasing the capacity of the heart and lungs.
Saturday 10 September 2011
September 10 2011 - Go Rock Climbing
Daily Dose
Todays exercise prescription is to go rock climbing.
Todays exercise prescription is to go rock climbing.
Thursday 8 September 2011
September 9 2011 - Rest
Daily Dose
Today is a scheduled rest day
Many of you may be addicted to training every single day, day in day out and doing double workouts morning and noon. Daily Dose is scheduled for max effort workouts with appropriate rest prescription. If you do choose to skip a rest day be sure that you are aware of your health, recovery and the results you are getting. It is a sin to not get the results you deserve from the training you put out. So if you are going to train make sure you are getting the benefit from it and not just throwing in a sub par workout or feeding your addiction for training.
On the flip side of that it is quite possible that you will be feeling pretty sore in the legs and butt muscles today and even more so tomorrow. You can try recovery methods such as have hot cold showers to increase blood flow through your body, a light jog may help to flush out your system and even some specific stretching exercises can increase amounts of synovial fluid around your joints for improved ease of movement.
Enjoy your rest day.
Today is a scheduled rest day
Many of you may be addicted to training every single day, day in day out and doing double workouts morning and noon. Daily Dose is scheduled for max effort workouts with appropriate rest prescription. If you do choose to skip a rest day be sure that you are aware of your health, recovery and the results you are getting. It is a sin to not get the results you deserve from the training you put out. So if you are going to train make sure you are getting the benefit from it and not just throwing in a sub par workout or feeding your addiction for training.
On the flip side of that it is quite possible that you will be feeling pretty sore in the legs and butt muscles today and even more so tomorrow. You can try recovery methods such as have hot cold showers to increase blood flow through your body, a light jog may help to flush out your system and even some specific stretching exercises can increase amounts of synovial fluid around your joints for improved ease of movement.
Enjoy your rest day.
Wednesday 7 September 2011
September 8 2011 - Dead man walking
Daily Dose
Dead lift 3,3,3,3,3 Max weight
post your dead lift weight to the comments section of the site. Record for each set (3 reps completed non-stop)
2 min rest
Dead Walk 3 x 100m
Grab the two heaviest things you can hold and go walking (one in each hand) Keep your shoulders back, chest open and eyes looking ahead and walk it out.
I'm calling this exercise the dead walk because @ the end of each set your legs will feel drained of energy and in a sense dead.
At the end of today's Dose you will be like a dead man walking and your legs will feel even sorer in the days ahead. Take some time to stretch out your bodies major muscle groups and be sure to get some protein back into your system real quick for amino acids that help your body repair and grow. Tomorrow is a scheduled rest day so no excuses for pulling rank and being soft on today's Dose.
Dead lift 3,3,3,3,3 Max weight
post your dead lift weight to the comments section of the site. Record for each set (3 reps completed non-stop)
2 min rest
Dead Walk 3 x 100m
Grab the two heaviest things you can hold and go walking (one in each hand) Keep your shoulders back, chest open and eyes looking ahead and walk it out.
I'm calling this exercise the dead walk because @ the end of each set your legs will feel drained of energy and in a sense dead.
At the end of today's Dose you will be like a dead man walking and your legs will feel even sorer in the days ahead. Take some time to stretch out your bodies major muscle groups and be sure to get some protein back into your system real quick for amino acids that help your body repair and grow. Tomorrow is a scheduled rest day so no excuses for pulling rank and being soft on today's Dose.
Tuesday 6 September 2011
September 7 2011 - Speed kills
5 laps around a track or reserve
Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest
Stretch out full lower body especially butt, hips and quadriceps
Monday 5 September 2011
Sunday 4 September 2011
Sept 5 2011 - Have a break
Today is a rest day
What you do with your rest days is for your own discretion ... If you feel like a beer or 10 thats up to you. Know that having them will slow your recovery, affect your health and reduce the output you can generate from your workout tomorrow. Some may say, a drink or two in good company can be very relaxing, unwinding and satisfying, and that is fine too. It is really is up to you what you choose to do. Know the effects of what you are doing so that you can make educated choices.
Looking forward to tomorrows session already
What you do with your rest days is for your own discretion ... If you feel like a beer or 10 thats up to you. Know that having them will slow your recovery, affect your health and reduce the output you can generate from your workout tomorrow. Some may say, a drink or two in good company can be very relaxing, unwinding and satisfying, and that is fine too. It is really is up to you what you choose to do. Know the effects of what you are doing so that you can make educated choices.
Looking forward to tomorrows session already
Saturday 3 September 2011
Sept 4 2011 - Hard'n up
Daily Dose
3 sets for time
45kg Deadlift x 6
10 Ring Dips (Normal dips are fine if you don't have rings)
10 L hold chin ups
Skill Training - Jumping
3 sets - 2 minutes rest between sets
10 Squats
!0 Squat jumps
10 Jumps and reach for the sky
10 double knee jumps
10 jumps with a 5kg weight
10 Double knee Jumps
3 sets for time
45kg Deadlift x 6
10 Ring Dips (Normal dips are fine if you don't have rings)
10 L hold chin ups
Skill Training - Jumping
3 sets - 2 minutes rest between sets
10 Squats
!0 Squat jumps
10 Jumps and reach for the sky
10 double knee jumps
10 jumps with a 5kg weight
10 Double knee Jumps
Friday 2 September 2011
Sept 3 2011 - Beach love
Daily Dose
5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)
Rest for 2 minutes
Every 30 seconds for 5minutes
50m sprint
Recover Stretch, Fuel and cool down
5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)
Rest for 2 minutes
Every 30 seconds for 5minutes
50m sprint
Recover Stretch, Fuel and cool down
Thursday 1 September 2011
Quack quack Quack - Sept 2 2011
Water is good for Ducks and today it is good for you.
I don't care if you are an elite swimmer or a rock today you will get in the pool and get an excellent physical workout from it.
Daily Dose
10 sets
Freestyle x 50m Sprint
Breast stroke x 50m Slow
(2 MINUTE BREAK)
Go to deep end
5 sets
10 x Dips on the side of the pool
10 x Push offs (using both legs and swimming immediately back to wall)
Go home - Stretch and rest
I don't care if you are an elite swimmer or a rock today you will get in the pool and get an excellent physical workout from it.Daily Dose
10 sets
Freestyle x 50m Sprint
Breast stroke x 50m Slow
(2 MINUTE BREAK)
Go to deep end
5 sets
10 x Dips on the side of the pool
10 x Push offs (using both legs and swimming immediately back to wall)
Go home - Stretch and rest
Tuesday 30 August 2011
Sept 1st 2011 - Pump it up
Daily Dose, September 1
(15 Minutes of Max rounds completed)
10 x Handstand Push up
15 xSquat Jump
20 x Chin up
30 x Lunge Jumps
40 x Double Unders
Visit Exercise Essentials for more info on the Daily Dose exercises
Visit Exercise Essentials for more info on the Daily Dose exercises
August 31 2011 Elongate muscles and tendons
Daily Dose
Your exercise prescription = REST
Today is a scheduled rest day so make the most of it.
I would suggest a flexibility component today to elongate short tight muscles and tendons. Stretching is by no means a comfortable, enjoyable or a pleasurable exercise but done properly you will feel AMAZING afterwards. Stretch your body in weird and wonderful ways, challenging your range of movement and remember your muscles wrap around your joints and are not just straight. So you may have to twist your foot in that hamstring stretch or change the angle of your triceps in a triceps stretch to release the tension in the right places for you.
Enjoy more flexibility for more power and free movement.
Your exercise prescription = REST
Today is a scheduled rest day so make the most of it.
I would suggest a flexibility component today to elongate short tight muscles and tendons. Stretching is by no means a comfortable, enjoyable or a pleasurable exercise but done properly you will feel AMAZING afterwards. Stretch your body in weird and wonderful ways, challenging your range of movement and remember your muscles wrap around your joints and are not just straight. So you may have to twist your foot in that hamstring stretch or change the angle of your triceps in a triceps stretch to release the tension in the right places for you.
Enjoy more flexibility for more power and free movement.
Monday 29 August 2011
August 30th 2011
Sunday 28 August 2011
August 29 2011
Skill TrainingSets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps
Daily Dose
Max sets for 15 minutes
20 Horizontal Pull ups
20 push ups
20 double knee jumps
Saturday 27 August 2011
August 28 2011
Format = Sprints 300m + Repetitions 20
3 sets for time
Sprint + Burpees
Sprint + Squats
Sprint + Push ups
Skill training 5 sets
L HOLD up to 1 minute
Friday 26 August 2011
August 27 2011
3 Sets for time (Repetitions 14, 11, 8)
Squats max weight + Handstand Push ups
Record your squat weight for each set and over all time
Good Luck
Squats max weight + Handstand Push ups
Record your squat weight for each set and over all time
Good Luck
Wednesday 24 August 2011
August 25 2011
Daily Dose
7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture
Record your time to site comments
Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.
Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.
Good luck
7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture
Record your time to site comments
Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.
Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.
Good luck
August 24 2011
Daily Dose
Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes
Record score to site when done
Warm up
6km run and arm circles for 3 minutes
Cool down with stretches
Substitute
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.
GOOD LUCK
Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes
Record score to site when done
Warm up
6km run and arm circles for 3 minutes
Cool down with stretches
Substitute
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.
GOOD LUCK
Tuesday 23 August 2011
August 23 2011
Daily Dose
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
Sunday 21 August 2011
August 22 2011
Daily Dose
Sets of the following rep
10, 12, 14, 16, 18, 16, 14, 12, 10
Burpees Face to dirt and knees to chest
(eg. minute 1 10 reps, minute 2 12 reps, minute 3 14 reps ... and so on)
Exercise guidelines
Burpee = Start standing up.
Drop for a push up (face to dirt), then jump feet up to hands and explode directly up off the ground and try to touch the sky. Drop again to repeat
(eg. minute 1 10 reps, minute 2 12 reps, minute 3 14 reps ... and so on)
Exercise guidelines
Burpee = Start standing up.
Drop for a push up (face to dirt), then jump feet up to hands and explode directly up off the ground and try to touch the sky. Drop again to repeat
Do's
Warm up with 5 squats, 5 squat jumps, 5 push ups and 1minute plank
Cool down with lunges and pull ups
Benefits
Great anaerobic workout. Will challenge power and speed output and relys on fast recovery between sets. Trains body to produce more oxygen and deal with lactic acid or phosphate ions better which reduce performance.
GOOD LUCK
Record your time to this post after completion.
Benefits
Great anaerobic workout. Will challenge power and speed output and relys on fast recovery between sets. Trains body to produce more oxygen and deal with lactic acid or phosphate ions better which reduce performance.
GOOD LUCK
Record your time to this post after completion.
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