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
Showing posts with label dead lift. Show all posts
Showing posts with label dead lift. Show all posts
Thursday, 8 March 2012
Tuesday, 6 March 2012
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.
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.
Thursday, 1 March 2012
FREE Workout # 142 March 2 2012
Todays workout is a mixture of lifting large loads long distances quickly and Gymnastics.
Death by:
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
Death by:
- Body weight Dead lift
- 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
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.
Saturday, 11 February 2012
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
Tuesday, 7 February 2012
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
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
Sunday, 22 January 2012
Tough Mudder Prep Workout 3 - January 23 2012
Todays TrickyFit / Tough Mudder preparation workout is ...
Monday, 16 January 2012
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
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
Thursday, 12 January 2012
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 :
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)
Monday, 28 November 2011
Wednesday, 2 November 2011
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
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.
Saturday, 1 October 2011
Wednesday, 28 September 2011
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.
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
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
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