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.