REST UP
YOUR GUNNA NEED IT
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
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