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BLOG HAS MOVED

Hello you FITNESS LOVING crazy workout addicts!

Thank you for being a massive support and following TrickyFitDailyDose for your FREE workouts. Due to the success of this blog and the educational elements of my TrickyFit blog I have decided to combine the 2 blogs together so that all your fitness needs are in 1 place.

Please take the time to bookmark TrickyFit the new destination for EVERYTHING FITNESS and FREE DAILY WORKOUTS.

Peace and love

TF

W#149 10th March 2012

Today's workout is ...

21-15-9


30" Box Jumps
Lunges with 20kg plate overhead
+
1 x 50m Prowler with 100kg each round

Massive posterior chain workout with a strong upper body and midline stabilisation requirement. The 3 set structure demands 21 reps of each exercise in the first round plus a prowler push and then the drop to 15 reps in the second round will inspire you to stay positive and intense as you work through to round 3 - 9 reps of box jumps and lunges + a prowler push to finish. The workout may take 4-10 minutes and if it takes you longer than this I recommend reducing the weight or height on the box jump.

Result:

• increased power
• increased work capacity
• increased strength
• increased stamina
• increased cardio
• increased anaerobic capacity
• better balance
• more speed
• improved co-ordination 
• increased metabolism

W#148 March 9th 2012

Today's WOD is 10 minute AMRAP

As Many Rounds As Possible...in 10 minutes of:

5 Thrusters @ 40KG
4 HSPUs
3 Dead lifts @ 90KG
2 Muscle Ups
1 Rope climb 15Ft

W#147 March 8 2012

TrickyFit

Todays workout is ...

5KM Row for time

What is your time??

Rest Day

Rest and enjoy life

FREE workout 146 March 7 2012

Heavy Day


CrossFit total
The combined total of your best 1RM on 3 exercises.

Back Squat
Shoulder Press
Dead Lift

The total weight lifted across the board on your best lift for each exercise.

FREE workout 145 March 6 2012

Kettle Bell SWING-ATHON

Todays workout is a swing a thon

30 reps of each exercise for 5 rounds

Russian Swings
Kettle bell clean and jerk
Kettle bell right arm snatch
Kettle bell left arm snatch

FREE workout 144 March 5 2012

Interval sprints

100m sprint + 30 sec rest

200m sprint + 30 sec rest

300m sprint + 60 sec rest

400m sprint + 60 sec rest

600m sprint + 90 sec rest

800m sprint + 90 sec rest

1500m sprint + 120 sec rest

800m sprint +90 sec rest

600m sprint + 90 sec rest

400m sprint + 60 sec rest

300m sprint + 60 sec rest

200m sprint + 30sec rest

100m sprint + 300sec of light jogging

Stretch out and eat healthy

Rest Day

FREE workout 143 March 3

9 rounds

20 burpies
20 box jumps
20 Turkish get ups (10each side)

Weighted Lunges

FREE Workout # 142 March 2 2012

Todays workout is a mixture of lifting large loads long distances quickly and Gymnastics.

Death by:

1. Body weight Dead lift 
2. Chin ups

The way this works is on the first minute you complete 1 rep of the two exercises. Every minute there after you add 1 repetition to the number you must complete of each exercise. On the 2nd minute you will do 2 DL and 2 Chin ups. On the 10th minute you will do 10 DLs and 10 chin ups.

Good Luck

Follow up with a 5km time trial

Are you fit? Define Fitness?

Bolt is the fastest man in the world, Roger Federer is the best tennis player in the world, there are so many world class athletes in so many different domains of sport. So who is the fittest? If you take the best elements of athleticism out of each sport you get the ultimate expression of fitness. CrossFit has done that and the link below is where you will find their very own definition of fitness.
Click here.

FREE workout #141 is...

Check out this picture. This was a google images search of fitness and look what comes up, machines, machines, more machines and skipping. Is this really our idea of fitness? Is this really what we need to part take in fitness? I strongly suggest it is not. 

TrickyFit is done rain hail or shine. We were born with emotions, feelings and the capacity to appreciate beauty so all cardio machines will be replaced with actual moving except the rowing  machine which is an excellent developer of hip extension and is a full body workout. Due to the lack of access most people have to a lake I will let this one slide. 

Todays TrickyFit workout is...

100 Double unders

100 push ups

80 Sit ups

60 pull ups

50 double unders

40 push ups

30 sit ups

20 push ups

To complete this workout you will need a skipping rope and a chin up bar. A skipping rope can be $20 AUD or $5 AUD so there is no excuse for not having one. They are affordable and will develop a great amount of cardiovascular fitness and speed. For the pull ups, go to a playground, suspend some steel in your pergola or grab hold of a strong tree branch and pull your chin above the height of your  hands. Push up and sit ups require no equipment. 

Definitions:

Double Under - The act of skipping where the rope rotates twice under your feet with each jump. If you cannot achieve this don't fret, it requires a lot of practise and you will get there. In the mean time for this workout substitute double unders with singles and you will do 200 singles the first time and 100 singles the second.

Pull Ups - Pulling your chin above you hands hanging suspended from the ground....Too hard?? Try holding a rail with your feet on the ground and pull your chest to the bar. This will develop transferable strength that will develop your capacity to succeed at pull ups in the future.

Rest Day

FEB 29th is a rest day

TM W#30 Feb 28 2012

Warm up

AMRAP 5 Minutes

5 Overhead squat 

10 Turkish get ups (5 each side)

15 Ball Slams

20 Lunge press (10 each side)

21/15/9 (record your time)

Over Head squat

Chest to bar pull ups

TrickyFit FREE workouts began when I realised that people don't know how to get fit. Train like me and you will. Traditional gyms provide old methods of cardio and weights with very little guidance, instruction or advice on how intense you should go or why. My workouts are a maximal effort every time (except the warm up). Speed and load taken through full body movements will get you full body results. Have a look at sprinters, weightlifters and boxers, they all move with extraordinary power and this is through developing strength and speed. You may not want the body of a weightlifter or a sprinter and what i say to you is this. These athletes burn extraordinary amounts of calories, fat and energy in the way that they train, You don't get FAT overnight and you don't become the HULK overnight either so let's build generate some results the smart way by following TrickyFit programming. Start today if you haven't already.

TM W#29 Feb 27 2012

CrossFit Games Open WOD is today's chosen training.

The standard for the Burpee is:

1. Drop chest to floor
2. Push up and jump feet to hands
3. Jumps 6" off the ground

7 minutes of burpees for your best score.

How did you go??

TM W#28 Feb 26 2012

Heavy Push Jerk

2,2,2,2,2,2,2,2

Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light

5km time trial - Running






The 5 Essential People Skills
by Dale Carnegie
An Excellent read.

Rest Day

Art meets fitness - I see a nice station for Handstand Push ups and a great ledge for pull ups

TM W#27 24th Feb 2012

The workout of you life - GET GASED!!

50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint

TM W# 26 Feb 23 2012

21 -15- 9

Back squat 100kg
Handstand Push ups

TM W#25 Feb 22 2012

Today Workout is...

5 Rounds for time

300m Run
20 box jumps
20 lunge  jumps
20 double knee jumps

Rest between rounds = 60/90/120/150 seconds respectively per round.

Rest Day

A great opportunity to look back over the past 10 weeks and assess your performance. 

If you would like improvements in any areas I can help with some programming? So just comment me with any questions. I'm here to help. I can add a Ab workout each day or make a chin up plan or even program a 10 week plan to get you to the next Marathon.

Set some goals!

TM W#24 Feb 20 2012

Snatch Day

Work up to a 1RM

8,4,3,2,1,1

The weightlifting snatch is a complex movement. I requires a fast jump and high pull, then you pull under the bar and land in a squat stance and tighten up like hell to catch the load above head. Stand and you have it.

TM W#23 Feb 19 2012

Todays workout is inspired again by CrossFit because I am a huge fan.

It was the workout from Wednesday the 15th of Feb

WEDNESDAY 120215

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Watch here


Thanks CrossFit

TM W#22 Feb 18 2012

Skill session

Handstand walk - 

1/ partner wheel barrow walks

2/ feet on chair handstands

3/ handstand against wall

4/ handstand against wall - alternate raising palms off the grounds

5/ handstand sideways shuffle across the wall

6/ partner handstands free air

7/ partner handstand walks

8/ handstand walks for distance - RECORD YOUR SCORE

WORKOUT

FRAN - CrossFit  workout

 

21-15-9

Thrusters 95lb (40 kgs)

Pull ups

REST DAY

Today is a day to practise skills, drills or get away from it all so that you are better and stronger tomorrow.

TM W#21 Feb 16 2012

Double Day

Morning/ (if possible at least 3 hrs before next workout)

Heavy strict chin ups

8sets x 3 reps @ BW + >20kg

Body weight chin ups + 20kg or more of extra load

Afternoon/ Evening


Metcon - metabolic conditioning


30 minutes - Complete 1 round of the following exercises on the minute.

(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)

5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls

TM W#20 Feb 15th 2012

Todays workout brings lifting and body weight exercises together to combine for a killer metabolic conditioning session.

8 RNDS


8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups


A NEAT ATTITUDE - Thanks BOB

A little over a month ago my cousin approached me wanting to get fit for  his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.

Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.

Tough Mudder W#19

Tennis Court madness

With my tennis background I know how to get fast, agile and endure long intense matches.

This is applicable to, Tennis, Tough Mudder, CrossFit and any other sport that demands speed, agility and stamina.

Today's workout is


8 Rounds of :


(4 sets with 20 seconds rest between sets)


Thruster 30 kgs x 3
2 court suicide touching each line (Doubles, Singles, T, Singles, Doubles) and coming back to the start.

REST AND RECOVER

Today is a rest day

Use it don't abuse it. What you do today will affect how you feel tomorrow.

Tough mudder training W#18 is...

Todays workout is....

1/

21 -15 -9

Push Press 40 kgs
Dead Lift 100 kgs

2/

AMRAP 5 minutes

10 mountain climbers
5 sit ups

Tough Mudder W#17 Feb 11 2012

Lack of equipment is such a bullshit excuse for not training. Here I complete a complex lift with nothing but 12 bricks, 2 milk crates and a pole.

Today's workout is...

100 Front Squats @ 50kgs

Tough Mudder W#16 Feb 10 2012

Today's Tough Mudder training plan looks like this:

Warm up

20 push ups, squats, burpees, high knees, butt kicks, lunges, sit ups, back extensions, russian twists.

Workout

AMRAP 15 MINUTES

Run 800m
15 Chin ups

Cool Down

50 push ups
50 dips
50 push press @ 20 kgs

PLUS BACK CARE TIPS

jog 10 minutes and stretch

Rest Day

Today is a scheduled rest day!

Get plenty of fluids and good food. Go and have a massage or a light swim and watch your favourite tv show. Enjoy the break and we will go hard again tomorrow.

ps

even Tough Mudders need a plan for rest.

Tough Mudder Training W#15 Feb 8th 2012

Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.

5 Rounds for time

30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint

Star of the week!!

John is showing great commitment to his new TrickyFit training program. He has not managed to put on much muscle all his life and he has now focused and ready to achieve his goals. Over the next few months we will follow John success.

John will be building his strength base with lots of push ups, chin ups, sit ups and squats over the next 2 weeks.


Then his program moves to weights with 2 dynamic days of 2 exercises speed bench, squatting, deadlift, push press and chin ups. He will also be doing 1 max effort day a week. Each day is followed up with 3 special exercises designed for hypertrophy and developing weakness. We also try to have a lot of fun and throw in some different sports and activities.

 If your like John or would like to wisk John good luck and share some tips please do so in the comments section of this post. Your support would be great encouragement!!

TrickyFit TMW#14 Feb 7th 2012

Michelle Bridges about motivation on SEN radio 1116 AM ... "Motivation is the biggest (load of rubbish) in our industry...it's habits that matter and doing it ever day like a shower"

Today's shower is...

21-15-9

Overhead squat @ 50kg

Chest to bar chin ups

How do you feel about training? I believe you learn to love it but like alcohol...it's an acquired taste. 

Stick with it and tell me your thoughts.

Tough Mudder W#13 - Be radical!! Feb 6 2012

Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.


1

Bench Press

8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.

Push ups

2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)

Dips

Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips

Push Press

2 sets of 30 Push press @ 30-40% of max bench press

2


Circuit to Finish


3 Rounds of each exercise - 30 sec per exercise


Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar

Rest day - February 5th 2012

Learn to rest, not all the time but for training. These are not cheat days, there are speciafically designed to let the body and mind ready for high intensity training. The 3 day on 1 day off method is key to high performance and mental and physical freshness.

Tough Mudder W# 12 - February 4th 2012

Tough Mudder Short course trial

Time yourself to complete this workout

Run 1 mile in knee deep water

20 double knee jumps

20 sit ups

Swim 1/4 mile ocean

20 squats

20 burpees

Run 1 mile on land

 This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.

What you need.

Runners, bathers and knowlege of exercises...all displayed in this blog.

Skill transfere - 

Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.

Tough Mudder W# 11 - February 3rd 2012

FUN DAY


Get down to your local playground.


1/ 
5 rounds for time


400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees

2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups

Tough Mudder W# 10 - 2nd February 2012

We should be building some good momentum now...Keep going!!

1/ Max effort squat ( Front Squat)

20, 16, 12, 8, 5, 3, 2, 1 - Give yourself a second go at a max if you miss and you really think you can nail it. If you were close but went too heavy take a little off and try again. If your body feels hammered take your 2 rep max, right it down and beat it next time

Build up to a max effort squat. To do this you should take part in an extensive warm up to get the body loose, amped up and ready to lift. Start out with something fairly light @ 20 reps and work you way down in reps as you increase the weight. So the weight gets heavier and the reps go down to 16, 12, 8, 5, 3, 2 and 1 if you feel really good. 

Beginners to lifting should really be looking at a 5 rep max. Pushing the body to a single heavy rep is to dangerous as the bodies structures are not used to dealing which such a high load. 

2/ Sled Drag

Body weight sled drag - 10 sets of 50m - If you cant chuck enough weight on make your drag up hill and let gravity play its part :) Finally if that is no good how about you get your partner or a good buddy to jump on your back and piggy back ride them up a hill 10 times.

Chuck on a weight belt and a strap and tie a heavy load to it. Depending on your body weight work up to a body weight sled drag or more for 50m and around 10 sets. This will tax your glutes and hamstrings and build them stronger for next squat day. Its also very therapeutic as there is no eccentric contraction so it should reduce your muscle soreness dramatically.

3/ Finish with Russian twists

5 sets of 30 reps - 15 each side

Grab a medicine ball and sit on the ground with good posture. holding the ball out in front rotate from side to side working on the entire midsection and your ability to produce rotational force and stamina.

Tough Mudder training plan - Feb 1st 2012

Rest and recovery

Sore = ICE, BATH, STRETCH
Tired = SLEEP, EAT HEALTHY CHO, FAT, PRO

(Meat and Veg, Nuts and Seeds, some fruit, little starch, no sugar)

Tough Mudder workout 9 - Jan 31st 2012

Today's workout is... with a partner

Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile

Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.

Tough Mudder workout 8 - Jan 30th 2012

Today's training is ...

Squat, squat, squat, squat. Research shows that the deeper you squat with your heels on the ground the healthier your knees are. The faster you can squat up and down the more athletic you are. The heavier you can squat the faster your metabolism will bee due to the strength gain and muscle mass. So let's squat.

TABATA squats

P1
20 seconds of squats, 10 seconds rest for 8 rounds.

P2
20 seconds of burpees, 10 seconds of rest for 8 rounds.

P3
20 seconds of box jumps, 10 seconds of rest for 8 rounds

Tough Mudder workout 7 - Jan 29th 2012

Today's workout is ...

P1

Back in the pool - Swmming provides a great opportunity to get some fitness into your body without the demands of impact @ low resistance.

Lets get in the pool and swim 1km with the stroke of your choice.

P2

10 sets

Max chin ups ...details :

Not everyone can do full chin ups, or any chin ups, watch the video for ideas and if you still can't do any then get under a rail, hang on and pull your chest up to the bar for 10 rounds.

Tough Mudder training - Jan 28th 2012

Rest and Recovery

If your sore Ice. If your tired sleep. If your need advice contact me (TrickyFit@gmail.com)...I'm here to help and I know what your going through so please feel free to write me your situation and ask for help.

Tough Mudder workout 6 - Jan 27th 2012

Today's workout is...

Death by clean and jerk (CJ) @ 50% of 1RM

1 CJ in 1st Min

2 CJ in 2nd Min

3 CJ in 3rd Min .... until you run out of gas

If you get to 15 minutes you going to do more than 100 Reps of CJs so get your mind focused on good form and a junk yard dog attitude that barks NEVER SAY DIE

Tough Mudder workout 5 - Jan 26 2012

Today's workout is ...

Helen

P1

3 Rounds For Time

Run 400m

21 Kettle Bell swings 55lb

12 Pull ups

Adjust the weight on the KB swings as necessary. 55lb = Approximately 24kg

Beginners should practise the KB swings to shoulder height and work their way up to above head before adding weight. Control and movement efficiency and safety is most important.

P2

As many rounds as possible in 20 minutes

20 Box jumps

20 Back Extensions

20 Double unders

20 sit ups

Tough Mudder Workout number 4 - Jan 25th 2012

TrickyFit Tough Mudder Workout 

P1

Speed Bench - Dynamic Bench day

Dynamic bench day is all about increasing speed and power output on a day when we are not going for maximum strength. The combination of max strength and dynamic speed reduces the effects of overtraining and increases results. In Russian power lifting terms there are only 2 ways to lift more weight. Get stronger or lift faster. Today is about lifting 50% of your max bench weight for 100 reps for time.

Bench Press @ 50% 1RM, 100 Reps for time 

P2

3km run Time Trial 

Beginner = 1 round

Intermediate + Advanced =  2 rounds with 2 minute break between bouts

Tough Mudder requires you to be able to travel across a 18km obstacle course through mud, water and dirt. The next 10 weeks is dedicated to building strength, endurance, stamina, speed, power, mobility and more to get you in the best physical shape possible. Tough Mudder believes this event is not for the sedentary. Is that you? If it is, you need this. Travel 3km as fast as you can and lets build some momentum. If you are pretty fit as it is, let's get your 3km time trial down to below 12 minutes over the next 10 weeks. If you think you need heaps of long distance stuff...you don't. This program will provide workouts that require you to go flat out hard for up to 45 minutes any more than that and the intensity you train with the next day will be hampered. For Tough Mudder you won't be training the day after so you can go all out for 2 hours and you will be prepared and have a few days to rest up.

Tough Mudder - January 24 2012

Tough Mudder Prep Workout 3 - January 23 2012

Todays TrickyFit / Tough Mudder preparation workout is ...

Tough Mudder Prep Workout 2 - January 22nd 2012

Todays Workout is ....

Today's tough Mudder preparation is a CrossFit workout  

Fight Gone Bad!

Three rounds of:

• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

RULES

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tough Mudder workout number 1 - January 21 2012

Tough Mudder is only 10 weeks away. Now is a great time to get active and this is the place to do it.

Today is about building some stamina, metabolic conditioning and getting comfortable moving in the water.

Swim Intervals

100 Freestyle
200 Breast Stroke
100 Butterfly
200 Back stroke
100 Freestyle

2 minute break

50 Freestyle
100 Breast Stroke
50 Butterfly
100 Back stroke
50 Freestyle

Go home ....

Tough Mudder training starts tomorrow - January 20 2012

Rest Day - Are you getting ready for Tough Mudder?

Get set to build your all round fitness right here!!

A good opportunity to work on a skill. i personally like to work on handstands and walking handstands. At the moment I try to walk a couple of steps and travel about 1m - 2m each time and go for 15 minutes and see if I can increase my skill and balance.

Another skill I'm developing is my overhead squat with repeated movements with a PVC pipe and the same for my snatch. Just practising jumping and landing in a good squat stance.

Other good skills
- L sit
- Ring Dips
- Plank
-Muscle up
- Chin up
- Kipping pull up
- Squat depth
- Sit ups
- dead lift

You choose what you need.

January 19 2012

Todays workout is ...

Heavy front squat

3,3,3,3,3,3,3,3

+

Knees to elbows 100 REPS

Front squats are a great way to develop strong powerful legs and requires an incredibly strong core to hold the weight on the front of your shoulders

January 18 2012

Todays workout is ...

Recommendation - Stay away from that wine bottle 

5 Rounds for time

Backwards sprint 50m + 20 push ups + 20 KB swings 24 kg

+

3 Rounds for score

Max sit ups + 1 minute Plank

January 17 2012

Daily Dose

Todays Workout is...

Tabata 8 sets of 20 seconds with 10 seconds rest

TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups

Couplet 21-15-9
Run 400m + DeadLift 70kg

January 16th 2012

Rest Day

How about some yoga on your surf board or paddle board??

OR not!! haha

January 15 2012

Daily dose

5 Rounds

Row 1km with 2 minutes rest between sets.

January 14 2012

Daily Dose

Todays workout involves a heavy weight and a barbell kit.

5 Rounds for time

• 100m sled drag running backwards 40kg
• 9 Over head squats 40kg

For the sled drag I use a weight belt and a strap. I connect the strap to the load and to my weight belt and drag it along. You don't have to buy a professional sled and drag weights. I simply drag around a lump of concrete.

January 13 2012

CONGRATULATIONS !!!
This is your 10th workout of 2012 ... Keep up the great work

DailyDose

CrossFit WOD "Diane"

Diane is a benchmark of fitness workout designed to challenge you in many components of fitness. These components are strength, power, stamina, CV, Coordination, Accuracy, Agility, Balance and speed.

The workout is 21-15-9 :

• 100kg Dead lifts (DL)
• Handstand Push ups (HSPU)

January 12 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

January 11 2012

Warm up

TrickyFit warm up video plus therapeutic band work on shoulders and scapula control

Skill Day

1/ Handstands against the wall for 5 sets (10- 60 secs)

2/ Handstand side shuffles - Kick up against a wall and shuffle from one side to the other side for 3 to 10 steps each way and rest. Complete about 5 rounds of this depending on your skill level. Beginners may need to just balance.

3/ Handstand Walking - total 100m

• Break these walks up into 1m walks to 3m walks and slowly build your way up to something longer and longer. Beginners should go for around 5 - 15 efforts and intermediate 10-20 and Advanced 3-5 walks @ 25m plus.

WHY WE DO HANDSTANDS ?? Besides toned, strong arms and shoulders.

January 10 2012

Warm Up

TrickyFit Warm up video + 50 burpees

Work Out


CrossFit Workout Elizabeth - If you are a CrossFit enthusiast you may notice TrickyFit programming is very similar. In my Level 1 CrossFit certification we learnt programming for GPP or General Physical Preparedness. By Preparing our bodies for the unknown and unknowable we constantly challenge the body in different skills, weights and intensities for best results. As intensity is the fastest road to results and variety is the key to well rounded skill.

Elizabeth is a well balanced benchmark workout that works the clean and ring dips.

January 9 2012

Warm Up 12-15 minutes

TrickyFit warm up video plus :

Warm up work out
21-15-9

Pyramid lunges, KB swings light 8-12kg, Toes to Bar

Work Out = 16 minutes


Tabata - 8 Rounds of each exercise - 20 sec work + 10sec rest per exercise



Double Unders
Box Jumps 28" box
Bent over Row BB 20kg
KB Front Squat 12kg/ hand = 24kg total

4 exercises x 30 sec = 2 minute per round for 8 rounds = 16 minutes


Cool Down


Light spin on the bike or jog followed by routine stretching and quality nutrition

January 8 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

• Yoga - P90x Yoga is the most enjoyable Yoga workout I have seen and I can do it from home. It is interactive, fun and very educational and instructive.
• Stretching - This can be 10-20 minutes or 45-60 minutes, it all adds up. Increased range of motion =  ease of movement, better function and great capacity to use strength.
• Swimming - Zero impact full body workout that can be done at 40% of effort for enjoyment and technique training without ruining your ability to produce max effort tomorrow.
• Ice Baths - Any day of the week, fill your bath with cold water and throw in a brick of ice that you made the night before in the freezer * Fill an Ice Cream tub with water each night *.
• Foam roller - Foam rollers are a miracle. Or use a piece of plumbing pipe works just as well. Roll the junk and tension out of your thoracic, lumbar, shoulder, quadriceps, hip flexors and anywhere you can imagine.

All in all when you need to have a complete rest by all means do it. If you need to take a break and not see an ice bath, foam roller or yoga block ever again throw it in the cupboard and keep it out of site out of mind. Perhaps this is when you should get a few massages and keep your recovery program as interesting and varied as the TrickyFit programming.

January 7 2012

Warm up

TrickyFit Warm up video + Squat jumps and Handstands

Workout

5 Rounds for time

Run 400m + 30 Sit ups + 5 HSPU ( handstand push ups)

• Beginners - If your a beginner to any of these movements, scale by completing the 400m as fast as possible, reducing the number of sit ups or just holding a sit up at 45 degrees to increase muscle endurance in the abdominals and chose incline push ups to reduce the overall weight you need to push.
• Intermediate - You guys are strong enough to do just about everything you may need to sub HSPU for 30 push ups with a 10 sec handstand hold at full extension on a wall.
• Advanced - even advanced athletes will feel this workout get to them. Go hard and complete in around 8 minutes.

Cool Down

Jog 2 km and stretch out full body

January 6 2012

Warm up

TrickyFit Warm up video

PVC Pipe front squat x 50 +30 MB (Medicine Ball) squats

MB Squats- Spend 5 seconds at the bottom of your squat with your bottom resting on a medicine ball and power up to full extension, straight legs and open hips, then drive your butt quickly down to the bottom position. Each rep will take around 6 seconds so 50 reps will take about 5 minutes. Go for 5 minutes then shake it out for a 2 minute rest.


Workout


Heavy clean 90% of 1RM (1 Repetition Maximum)

3 warm up sets of 5 reps @ 25%, 45% and 75% of MAX Clean

8 sets of 3
3,3,3,3,3,3,3,3

January 5 2012

Warm up

TrickyFit Warm up video -

Workout

Chelsea - is a CrossFit workout and as a certified CrossFit trainer I am aware that this is a real toughy!

January 4 2012

Rest Day

3 days of training followed by a day of rest allows maximum intensity on training days with regards to motivation and recovery. Therefor I will not suggest any form of intensity training on a rest day. However, low intensity days can still offer great opportunity to prepare the body for better performance. I do recommend the following :

• Yoga - P90x Yoga is the most enjoyable Yoga workout I have seen and I can do it from home. It is interactive, fun and very educational and instructive.
• Stretching - This can be 10-20 minutes or 45-60 minutes, it all adds up. Increased range of motion =  ease of movement, better function and great capacity to use strength.
• Swimming - Zero impact full body workout that can be done at 40% of effort for enjoyment and technique training without ruining your ability to produce max effort tomorrow.
• Ice Baths - Any day of the week, fill your bath with cold water and throw in a brick of ice that you made the night before in the freezer * Fill an Ice Cream tub with water each night *.
• Foam roller - Foam rollers are a miracle. Or use a piece of plumbing pipe works just as well. Roll the junk and tension out of your thoracic, lumbar, shoulder, quadriceps, hip flexors and anywhere you can imagine.

All in all when you need to have a complete rest by all means do it. If you need to take a break and not see an ice bath, foam roller or yoga block ever again throw it in the cupboard and keep it out of site out of mind. Perhaps this is when you should get a few massages and keep your recovery program as interesting and varied as the TrickyFit programming.

January 3 2012

Warm up


TrickyFit Warm up video - follow that up with 10x Ball slams and 10x double knee jumps on the minute every minute for 5 minutes

Workout ...


10 km time trial - Running

Cool Down


Stretch the whole body and specifically Hamstrings, Glutes, Hip flexors and low back.

Nutrition


Water and and healthy source of CHO, PRO, FATS.

I suggest No starch veggies, Lean meat or eggs and nuts or Avocado.

January 2 2012

Todays Workout is...

January 1 2012

Welcome to the beginning of your journey to being the healthiest, fittest and well rounded athlete you have ever been!

Today's workout will be a TrickyFit gem

This will show you just how easy it is to have a great workout from 4 exercises really fast.

The Workout consists of 3 Rounds
Each round you complete the required number of repetitions for each exercise before moving to the next round. Round 1 - 21 Reps, Round 2 - 15 Reps, Round 3 - 9 Reps

It looks like this 21-15-9

Chin ups
Push ups
Sit ups
Squats

The rules: Complete as fast as your body will allow you to do it safely and with good form.

Review some of the videos to watch my technique and get a few tips as to how to complete these movements safely. Be sure to do the TrickyFit warm up and a similar cool down with stretches included will help your recovery for tomorrow.