Todays workout is ...
5KM Row for time
What is your time??
Showing posts with label CrossFit. Show all posts
Showing posts with label CrossFit. Show all posts
Thursday, 8 March 2012
Monday, 5 March 2012
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
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
Sunday, 4 March 2012
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
Saturday, 25 February 2012
TM W#30 Feb 28 2012
Warm up
AMRAP 5 Minutes
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.
Saturday, 18 February 2012
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
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
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
Friday, 17 February 2012
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
Thursday, 16 February 2012
REST DAY
Today is a day to practise skills, drills or get away from it all so that you are better and stronger tomorrow.
Tuesday, 14 February 2012
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.
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.
Monday, 13 February 2012
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.
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.
Wednesday, 25 January 2012
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
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