Getting ready for 2012

2012 is a brand New Year. Everyone is getting a year older.

We are either approaching better physical and mental capacity or worse. 

Which is it for you? Is maintaining your current level of fitness and mobility really enough for you to be happy...or do you want more??

The quality of my life revolves arounds many factors: relationships, work satisfaction, education, health and fitness to name my top 5. Finding a way to have the best health, the best fitness and the best relationships etc is the equation for a better quality of life in my understanding. 

If you want to be better, feel better and improve your health and fitness then you are in the right place.

Don't Delay - Get yourself a workout from TrickyFit Daily Dose 

Holding higher expectations for yourself.

Growing up as a young athlete I played most of my tennis at MITS, the Melbourne International Tennis School. MITS was where aspiring tennis proffessionals from all over the world would travel for the tennis edge. MITS consisted of, and exposed its athletes to high level coaches and sporting professionals ( including, Michael Baroch, coach of Mark Philippoussis and Maria Sharapova. Noel Blundell, coach of Paul Annacone, Nicole Pratt and renowned Sports Psychologist for Carrie Webb and many world class golfing and sporting professionals.) There was a host of other coaches and experts in nutrition, recovery, fitness, running and more and this kind of exposure put me in the know with regards to high level sporting performance. 

Have you ever desired to know more? When every bone in your body craves knowledge and information. That was me. I was like a sponge soaking it all up and that is what it takes to be the best.

Common questions were:

What does it take to be a professional?

How do we get the best out of our bodies?

Why do we need to be strong in the shoulder?

How do we plan for success?

How do we choose the best exercises to drive the results that we require?

Recovery Shmuvery...Is it so important?

It doesn't matter where your starting or what your starting with. The only question that matters is what do you want??

Take a moment to stop and think about what is important to you..

Do you want to be a better athlete? Do you suffer back pain and want to get rid of it? Do you want to walk up a flight of stairs without puffing? What is it for you?

I encourage you to take at least 5 minutes to make a massive list of about 10 or more things that are really important to you and what you want from your body and health. Then rate them 1-10. 1 being most important and 10 being least important. 

My list looks like this

1. To be as fit and strong as I can be so that i can inspire and encourage my athletes to live a strong healthy life.
2. To have GPP General Physical Preparedness so that I can take on any physical challenge at any moment and be well prepared to take it on.
3. To be strong enough to pick my girlfriend up and carry her to bed like a princess.
4. To be physically capable of competing against Victorian Grade 1 tennis players, I want to stay in touch with the game at a high level.
5. To reduce my chance of injury from everyday life by being in great shape.
6. To be able to play sports with 100% commitment.
7. To be able to work a full time job and still have the energy and motivation to give my body the workout it needs to be fit, healthy strong and mobile.
8. To be able to demonstrate technique and skill across a broad range of skills and activities.
9. To be able to perform manual labour as a favour to friends of family without getting tired.
10. To be better everyday.

Now we know what matters to us!!

This is the stuff that matters.

When your brain wants to rest, when your body says no it's up to you to decide whether you are being slack or smart. It is smart to rest when your body is on the brink of injury so take a day or two to rest. Or use that day to get into yoga and lengthen your muscles and tendons so that when you go back to training there is less resistance from major muscle groups and doing what you used to do is now easier. The body can move more freely with increased mobility so use your days off to move you closer to your desires above. 

My life looks like this.

TIME/DAY	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDA
5:30	Welding	Welding	Welding	Welding	Welding
6:30	Welding	Welding	Welding	Welding	Welding
7:30	Welding	Welding	Welding	Welding	Welding
8:30	Welding	Welding	Welding	Welding	Welding	PT
9:10	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch	Eat+ Stretch
9:40	Welding	Welding	Welding	Welding	Welding	Trickyfit	TrickyFit
10:30	Welding	Welding	Welding	Welding	Welding		PT
11:30	Welding	Welding	Welding	Welding	Welding		PT
12:30	Welding	Welding	Welding	Welding	Welding
13:30	Welding	Welding	Welding	Welding	Welding
14:30	Welding	Welding	Welding	Welding	Welding
15:30	Sleep	Sleep	Sleep	Sleep	Sleep
16:30	Yoga 90min	Trickyfit 45	TrickyFit 45	Foam Roller	Stretch 45
17:30		PT	PT		PT	TrickyFit	Bike Ride
18:30		PT			PT
19:30		Study		PT
20:30		Study		PT
21:30	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep	Sleep

Starting out labouring and welding 9 hours a day and 45 hours a week I knew that my body was going to hurt and it did. I constantly had to have ice baths and stretch daily. Now I have them because I want to. Ice baths, stretching, yoga, mid day sleeps and stretching in my lunch break allows me to be alive and mobile in the hours after work when I craft my life. Welding is not my passion but it supplies the money that is required to fund my life and my TrickyFit business. My passion is fitness, health and guiding people towards creating their own results. By taking the best care of myself I can take the best care of others. This is totally aligned with my ambitions and that is why I can stay fit, active and motivated. When I am slack and don't want to train or can't be bothered eating right I remind myself that I am letting my clients down, my friends down and the people around me that love to exercise with me. 

Take the time to figure out what you want and how you want to spend your time. We are creatures of habit - everyone has heard this and it is true. Your plan doesn't have to look strict like mine, but do plan your new habits and try follow them on a path to achievement.

Preparation for 2012

Have a Merry Xmas and Happy New Year

50 burpees a day and Over head squats with PVC Pipe, 40% MAX Barbell and 70% max Barbell on a 3 day on 1 day off basis for 8 days

My best burpee time for 50 in a row is 3:39 or 219 seconds

XMAS SPECIAL - last workout of the year

21 -15 -9

Bent Over Row

KB Snatches

Sit ups

December 22nd 2011

High heart rate and upper body element in boxing, combined with massive heart and lunge component swimming.

5 rounds for time

Boxing  (3 exercises per round)
20 Upper cuts
20 Straight jabs
20 cross jabs

Swim 100m

December 21st 2011

Max Squat day

8 sets of 1 reps
1,1,1,1,1,1,1,1

Do a warm up of 8, 6 and 4 repetitions @ 50,70 and 85% of your maximum capacity respectively.

December 19th 2011

Bench Press Dynamic speed day

KB bench press 12 sets of 3 w/ 30sec rest

Dips 2 x 15
Tricep rolls 2 x 15 Moderate weight
Push ups 3 x 30
Chin ups 2 sets of max effort

December 18th 2011

Dynamic dead lift day

Sumo dead lift 60% max weight12 rounds of 2 30sec rest between sets

BB bent over row - 2 sets of 15
BB Lunges - 2 sets of 15 each leg non stop
Backwards running - 100m x 3 rounds

December 17th 2011

2 Rounds

50 box jumps 28'' box
40 chin ups
30 one arm KB Snatches 15kg (30 each arm)

December 15th 2011

TRIPLETS

Todays Workout is a combination of a gymnastics or callisthenics movement, a weight lifting movement and a metcon element. 

AMRAP - AS MANY ROUNDS AS POSSIBLE (10mins)

Thrusters 40kg x 7

Burpee Chin Ups x 7

Row 200m

December 14th 2011

Daily Dose

Todays exercise involves a couplet of movements. 1 gymnastics movement which requires a great amount of strength and muscle control and 1 metabolic condition task which will get the lungs pumping.

How it works

5 Rounds for time -

Each round consists of:
-15 Ring Dips with legs extended and parrallel to the ground (L Hold posture)
-5 time around cone to cone at a distance of 20m apart = Total distance will equal 200m of back and forth.

Ring Dips are programmed to develope great upper body strength as well as core strength from the Lhold. The Sprints are programmed for improved cardiovascular benefits and more efficient body function.

Together this is a mean combination. Have fun with it

TrickyFit

December 13th 2011

Max Bench day

Incline bench press

- Work your way up to a 6RM in 3 - 4 warm up sets of incline.

- 8 sets of 3-6 reps @ 85-90% of 1RM (1 Repetition Maximum)

- Seated DB rows, Single arm row with KB, Tricep roll downs, Parallel bar dips 2x 15-20 Reps

Make sure you have a partner to spot you on max bench day.

The aim of this workout is to get  MAX power output from your bench press over a number of sets so that we lift a great total amount of weight. The warm up sets are super important to get the body ready for load and conditioned in the technique. Finish off with Rowing and Tricep exercises due to the back being so important in creating a strong chest. If you have a weak back your brain has a mechanism telling your body not to get a super strong chest or BENCH. SO work your back and TRIs in large reps after any Bench day.

Good Luck

TrickyFit

DECEMBER

Hey TrickyFitters

Do you want the good news or the bad first.

Too bad you can have THE GOOD!

- I am officially a Qualified Personal Trainer with the Australian Institute of Fitness and I also received my Master Trainer Certificate which is excellence in my performance regarding postural analysis, pre exercise screening, program design, working with clients of all ages and medical conditions as well as running well balanced Personal Training sessions.

THE BAD NEWS is

-I have not been updating my information blog due to the demands of finishing off the course.

However I have continued to post daily workouts @ TrickyFitDailyDose  where you will find everything you need to remain fit and active. I follow a 3 day of training 1 day of rest workout routine...and that is why there is not a workout for every date of the year. You can have a lot of fun searching through the blog for past workouts or looking at all the workouts with push ups or squats (whatever tickles your fancy today or whatever your weakness is hehe)

Thank you all for supporting this blog. Even if you just get 1 little tip that clicks for you...you can start achieving results that you have never imagined. Stay tuned moving forward into 2012

Tristan Enright

December 11th 2011

Hope everyone is happy with the programming. I am officially a qualified Personal Trainer to match with Gym instructor and CrossFit L1 Trainer.Do a hundred burpees and have a beer to celebrate with me :)Thanks for following Be moreTrickyfit

December 10th 2011

Warm up

Handstand walking and dynamic movements

Workout

CrossFits 100 Burpee Pull ups ( I saw this workout + had to post it)

Cool Down

Stretch and Rest

December 9th 2011

Anaerobic speed day 

Warm up

Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.

Workout

6 x 100m
4 x 200m
2 x 400m
1 x 800m

Cool down - Stretching

December 7th 2011

Dynamic Speed Day

Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height

Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15

The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.

December 6th 2011

Bench press speed day.

Building power at submaximal weight.Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.

Todays Workout

16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.

2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction

Stretch out body and rest up

December 5th 2011

WarmUp

Walking handstand 20m (Work at at distance you can manage and break it up into sets of 10m, 5m, 2m, 1m, 30 cm walk)
Deep body weight squat to hamstring stretch. 10 reps 3 sec hold.
3 sets of barbell cleans 20%, 30%, 40% of 1RM

Workout out
8 sets of squat clean
Moderate Barbell clean x21, moderate dumbbell clean x 15, 8-12kg med ball clean x 15, 20kg sandbag clean x9, 40kg + stone clean x5, 20kg sandbag clean x8, 8kg med ball clean x8, heavy barbell clean x4
= 85 reps

Cool down
yoga 30 minutes or more

December 3 2011

Daily Dose

Warm up - click here

Workout-

Run 1km
50 squats
Run 2km
50 squats
Run 1km

Cool Down and stretch out

December 2 2011

Warm up

Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats

Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.

TODAYS DAILY DOSE is ...

TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.

Walking Lunges
Push up roll over
Mountain climbers

Cool Down


Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug

December 1 2011

3 rounds of

50 lunges / 25 each leg

Lunges (heavy sandbag over shoulder)

November 29 2011

3 Rounds
(21-15-9)
Heavy dead lift
Sit ups

November 28 2011

R1

Hill sprint (200m up and back)
21 Push ups
21 Chin ups

R2

Hill sprint
15 push ups
15 chin ups
 Hill sprint

R3

Hill Sprint
9 push ups
9 chin ups

27 November 2011

THE SUNDY HUNDI

100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time

Lift 4 results

Lift 4 results

Benefits

1. Increased Functional strength ... Learn more
2. Reduce risk of injury ... Learn more
3. Increased power and sporting performance ... Learn more
4. Increased joint strength and stability...Learn more
5. Increase and maintain lean body mass... Learn more
6. Increased bone mineral density ... Learn more

...more to come, stay tuned :)


Programming for strength ... Learn more


Intensity is a key component to any fitness program for a couple of reasons. High intensity exercise expends large amounts of energy, creates the release of strength building hormones and positive physical adaptations to exercise and it is the key driver in getting results fast. 


Strength and more importantly power (which is derived from strength),  the ability to forcefully move load, be it lifting weights, swinging kettle bells or doing strong man exercises is an excellent modality for generating high intensity movements of the human body.


So what are some of my favourite ways to build strength. Anything. Just do the movement safely and better yet do functional movements that require you to drive force from your core to the extremity of your body. Then your strength training builds the foundation for great movement patterns that will support your daily life.


So who getting strong, powerful and healthy??

November 23 2011

5 rounds for time

8x heavy back squats
8x 15 ft Rope climb
80x Double unders

November 22

Bench Press


100 Reps 

November 20 2011

Daily Dose

2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km

Johnny the Bagger

A lovely story!

Johnny the Bagger

A LOVELY STORY!

November 19 2011

Daily Dose

30 20 10

Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)

November 18 2011

AS MANY BURPEES AS POSSIBLE

10 Minutes

Weighted Chin ups with Tricky

November 16th 2011

Go heavy or don't bother

Heavy days generate the release of excellent hormones, great feelings and physiological change.

Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.

So take this heavy day and run with it for results. Don't be shy.

Daily Dose

Clean & Jerk

8 sets of 8
looks like this - 8,8,8,8,8,8,8,8

November 15 2011

4 Rounds for time

Run a mile
50 body weight squats

TRX at home and What to consider - Medium.m4v

November 14 2011

Body weight squats

TABATA

8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)

November 12 2011

3 rounds for time

Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
 15 russian KB swings 24kg

November 11 2011

Did you take a minute of silence today?Lest we forget.

Moving forwardDaily Dose-
Triplet

 Rounds of 30, 20, 10

8kg med ball sit ups
Double unders
Bench press 70 kg

November 10th 2011

Turkish get ups

Practice, practice, practice!!

Strengthen your core and shoulder girdle like never before.

In between TGUs - 100 Toes to Bar.

Steps

1/ Dead hang on chin up bar

2/ Raise toes to bar

3/ Lower = 1 rep

Diets - Short term gain long term pain

What happens
First you substitute real food for things like soups, lemon powder drinks, smaller portions and whatever else it might be. Next you lose weight because your intake of food is less than the amount you expend. Tick it works. 


What the body does next
Next the body realizes that it's not getting enough of the macro nutrients in many cases or simply needs to store the energy better because it's getting less fuel or food. This typically known as slowing of your metabolism.


Now you are sick of lemon, soup and just want real food. Or you deckon diet tells you to move to normal eating again. Now you consume more food with a slow metabolism. This increase in fuel with your decreased metabolism speed winds you up with greater fat storage and you end up as big and if not bigger than before you tried last time.


What next
Try a new diet... No
Meat and vegetables, fish and eggs, nuts and seeds, some fruit, little starch and no sugar. And train smarter, trainer harder!! 

November 8th 2011

Run 5km for time

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)

November 6th 2011

21-15-9

Push Press 60kg
Chin ups

Nov 4 2011

Daily dose

Gymnastics and Metcon

Handstand push ups and 50m run

5 HSPU + 50m Run
10 HSPU + 50m Run
15 HSPU + 50m Run
10 HSPU + 50m Run
5 HSPU + 50m Run

Beginners try holding handstands for time if you can't complete HSPUs 20,40,60s holds for 5,10,15 HSPUs

Good luck and post your times to the site.

3 November 2011

Daily Dose

Heavy Day

Clean 7 rounds of 3 @ 135 Lbs
3,3,3,3,3,3,3

Warm up by opening the hips and getting warm and mobility through the hips, shoulders and trunk.

Post your numbers to the site

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

Flexibility and its impact on the body.

The benefits of flexibility training

The word flexibility refers to a joints ability to move through ROM or range of motion. There are a number of benefits that come with having good flexibility. Good flexibility will improve your physical performance, reduce your risk of muscular tears and injury, reduce back pain, improve posture and coordination as well as enhance general well being.

In daily life muscular tension and imbalances may develop which will cause pain and restricted movement. With regular stretching we can improve flexibility and increase your range of motion, softening muscle tissue so that you can function with minimal effort.

Flexibility training can improve your sporting performance and reduce your risk of injury. With less tension in the muscles of your legs, hips and butt and more joint range you will run more efficiently and faster because you will have a greater length of stride. On the rings in gymnastics great flexibility through the lower body will provide less resistance in the legs and hips when attempting a posture like the L hold where the legs are held horizontal while you are supporting your body weight with your upper body. Reduced muscle tension and resistance will result in less chance of over stretching or tearing muscles and tendons. Stretching lengthens muscles and reduces fatigue, which will aid injury prevention.

Lower back pain is such a common problem for people and athletes. However, regular flexibility training of the hips, butt, hamstrings, quadriceps and other muscles attached to the pelvis will reduce the tension and stress placed on your lower back helping you to maintain good posture and body alignment.

Flexibility gains are best achieved after exercise when your muscles are warm. This is the safest time to take your joints and muscles to their maximum range as they are more pliable. After exercise the best form of stretching is static stretching. Static stretching involves elongating the muscles to the point of slight resistance without pain and holding the position for at least 15 seconds or more. Static stretching after exercise can increase the temperature of muscle tissue, which increases circulation, the transport of nutrients and improve recovery.

           

            Not only does flexibility training increase performance and reduce muscle soreness, it is also quite relaxing. With less tension in the body and better circulation you will be feeling happier and healthier all the time. 

October 31 2011 Daily Dose

3 Rounds for time

Run 400m + 50 BW squats + 20 Back extensions

This is a super basic task that anyone from beginner to advanced can complete.

Will take between 6 and 10 minutes for most.

Sitting on the fence of starting exercise

For anyone that is sitting on the fence deciding whether or not to get started in regular exercise I put forward a coin toss. Head you try it and tales you try it. Listen let's be honest what's the worst that could happen. If you aim for steady constant improvement and apply yourself to the daily task you will come away with an improved work capacity. Work capacity is just a fancy way of saying effort. Each session or workout requires a certain amount of effort on your part to complete. The more effort you put in the more effort you have available to you to use in daily life. That's what is so cool about training. By increasing your ability to produce and use energy you are increasing your capacity to run, think, act, work and play to get the most out of your life now and in the future. Fitness is a hopeless word. There are so many different ideas about what fitness actually is. Is it strength is it agility power balance speed endurance and if a sprinter is fit then how does that co
Late to a marathoner. The marathoner has poor power, speed and ability to generate force but can maintain his steady pace of running for hours. Is that fitness?? I personally dont like the word because the meaning is lost. I prefer work capacity. Your capacity to work, be it running, swimming, thinking, cooking entertaining ...whatever it may be comes down to one thing. Your physical capacity to make it happen in the form of skill and energy. Training for improved work capacity will positively impact the quality of your health. It will positively impact the quality of your life and directly affect the intensity, commitment and total involvement of yourself to any particular task. By taking the step toward being active you are making great leaps and bounds in your life and what you can achieve. Start small and build every single day. Every day expose yourself to something that increases your intensity, challenges your ability to apply force, demands more strength speed agility endurance, balance coordination and skill, everyday expose yourself to the true challenges
Of being an athlete and becoming an athlete and open yourself up to a new world of getting more from you. Every day is a brand new day and with every new day comes new opportunity to get more from yourself. I bet you believe there is more you have to offer. Start here now. Make the decision and turn your life towards actively increasing your work capacity!!

Froller magic - foam roller magic

Foam rollers
Wow
What an excellent tool for ironing out some of that nasty tension we get across all areas of the human body. Who would have thought that such a basic tool could extend the spine, massage quads, open the hips, lengthen the deltoids and smooth out the calves and achilles all within about 20minutes. Well they can. 
If you suffer back pain get your self a foam roller. Put it horizontally across your shoulders and roll up and down across each vertebrae creating shape mobility in the spine and getting the knots out of the muscle tissues and fascia across your trunk. This is an awesome thing to do if you have rounded shoulders or simply if you have an office job and sit down in front of a computer all day. 
Roll around on these and knot out any tension in the body. Think of your body and muscles as bands of tension and lengthen them out with your foam roller. I guarantee the purchase and time spent on the roller will dramatically improve your mobility if used properly and regularly

October 25th 2011 - Pull and Rip

Daily Dose

5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats

Every minute for 30 minutes

October 24th 2011 - Lose that belly

Daily Dose

30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)

Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)

October 23rd 2011 - Pump

DAILY DOSE

8 Sets

Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

8 Sets 

Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

October 22nd 2011 - Rest

Take it Lax

No training today as such

Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!

October 21st 2011 - Run ya toosh off

Daily dose

3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups

Quote Game

"You don't get paid for the hour, you get paid for the value you bring to the hour"

Guess who??

October 20th 2011 - pull pull pull

Daily Dose

7 rounds (1 minute break between rounds)

-7 rope ascents with L hold Posture (15ft rope)

Rest and complete interval training

5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball

October 19th 2011 - Calistenics

Push up practise.

20 push ups in as many varieties as you can create.

-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc

Get creative and beat that nasty fatigue barrier!!

Total 300 Push ups

Achieving your goals

A friend of mine set out to improve his fitness and cardio health a little over 3 months ago. He and a mate decided that they would start running together and set out to run every tuesday and thursday together. After a few weeks It was put to my attention that my friend thought I was too fit and to fast to ever want to run with him. This was ridiculous and we set a day to run together the following week and discussed some of his goals, ambitions and reasons for making such a change in his life.

October 18th 2011 - Rest

Why does food and drink have to be a picture of a cheese burger and soft drink. Has the world really come to this that the link we have to food is best captured by a picture of junk. Surely there are better choices!


ANYWAY
Take a chill pill Bill and put ya feet up!

October 16th 2011 - Ladder of Presses

Daily Dose

LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible. 

Record time and Ladder rungs.

Bench Press 150lbs

Handstand Push up

Alternatively

Push up

Shoulder press ( A weight that is challenging to you)

October 17th 2011 - Time Trial

Daily Dose

6km run for time - Get a PB on your last attempt or set yourself a target and record it!!

GOOD LUCK

October 15th 2011 - TABATA

Daily Dose

TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.

Complete 8 sets

Jack knife
Lunge jumps
double unders
KB Squats

(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)

October 14th 2011 - Rest n Reco

Take a day to rest

October 13 2011 - partner workout

5 rounds

Piggy back sprints 100m
30 pushups

3 minutes rest between rounds

Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!

What motives you to be active ...

I like to be active because I love the feeling of having energy when I need it. I like to feel strong and feel power in my body to lift, to help others with daily tasks and to for the physical benefits that come with good strength. 

WHAT IS IT  FOR YOU??

October 12 2011...speed vs endurance

400m run
50 bw squats
50 sit ups

1 round

October 11th 2011 - Don't burp at the dinner table

5 rounds

200m sprint
6x burpees
6x sit ups

October 10th 2011 - Great stint of training

AWESOME TRAINING OVER THE LAST 5 DAYS

You have well and truly earned yourselves a rest day to relax and let the body grow stronger fitter and faster.

Rest days help to repair muscle tissue and to restore normal function of the body. Giving your body a rest from lifting weights and pounding the pavement will aid strength gains, muscle development and give rest to weary muscles, joints and nerves.

Enjoy yourself

If your like me.... you would rather be training...I get the itch to do something tough but forced rest is necessary at times.

October 9th - Row happy

Skills Training

Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)

8,8,7,7,6,5,4,3

Chin ups

8 rounds of max reps (play around with grips wide/close/under/over)

Daily Dose

3 rounds for time

Repetitions of 21/15/9 (For the push ups and box jumps)

300m Row

Push up w/Toes on box

Box jumps with dumbbells


Record your time in comments!!

October 8th 2011- clean and jerk that kettle

5 rounds for time

200m sprint
6 kettle bell clean and jerks
6 chin ups from dead hang

Post time and weight to comments

October 7th 2011 - Short Circuit

20 Chin ups

19 Squats 20kg

18 Chin ups

17 Squats 20kg

16 Chin ups

15 Squats 20kg

14 Chin Ups

13 Squats 20kg

12 Chin ups

11 Squats 20kg

10 Chin ups

9 Squats 20kg

8 Chin ups

7 Squats 20kg

6 Chin ups

5 Squats 20kg

4 Chin ups

3 Squats  20kg

2 Chin ups

1 Squat 20kg

Record your time + tell me what the workout felt like... If you are reading these and not attempting them you are wasting your time. Get out there and CRANK IT OUT.

Good Attitude and Good luck

October 6th 2011 - Skippy the bush Kangaroo

7 rounds

1 minute x Bench press 50% of 1RM 

(1 Repetition Maximum = the most weight you can press once)

30 Bench jumps
40 Double knee jumps
50 Double unders

Strength training benefits - Reason 6

Increased bone mineral density

Strength training put demand on your bones in 2 ways. The direct stress that is applied to the bones and the pressure from the muscles growing and working creates tension on the bones. This causes the bone to lay down minerals and will over time increase the density and health of your bones. Adults lose bone density at a rate of around 2 percent every decade however with strength training you can reverse this by stimulating the production of minerals.

October 5th 2011 - mid section

Back extensions x 40
L hold chin ups x 40
Back extensions x 30
L hold chin ups x 30
Back extensions x 20
L hold chin ups x 20
Back extensions x 10
L hold chin ups x 10

(load up with 10kg ankle weights)

October 4th Rrrr

Rest up

TrickyFit Daily Dose: Scaling Daily Dose

TrickyFit Daily Dose: Scaling Daily Dose: Daily Dose is functional fitness prescription programmed for advanced athletes however anyone can do it and the results are yours to gain. ...

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.

October 2 2011 power through

24, 18, 12

30kg lunge + rotations
50kg thrusters

October 1 2011 - pump

Today's workout is

100 double unders
100 chin ups
100 dead lifts @ 40% of 1RM
100 sit ups

September 30 2011

REST UP 


YOUR GUNNA NEED IT

Strength training benefits - Reason 5

Benefits of strength training

Reason 5 -

Increase or maintain lean body mass. Ideally the body has minimal amounts of fat compared to muscle. Strength training will help to increase or maintain your lean muscle while also reducing the amount of fat. For every 1 kilogram of muscle mass your body will burn between 70 and 120 calories. 

September 29 2011

Daily Dose

8 rounds 

Handstand x 1min

Plank x 1min

Sit ups x 30

September 28 2011

Daily Dose

Dead lift
9,8,7,6,5,4,3

Ring Dips
x 50

Row 2km

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

September 26th 2011 - RR

Rest n Recover

September 25

daily dose

Sets of 30,20,10
Squat press max weight
15ft rope ascents

September 24

Daily dose

5 rounds for time
Squat 100kgs x 10
Run 400m

September 23

Dailydose

AMRAP - As many rounds as possible - in 15 minutes

15 handstand push ups
15 chin ups

Strength training benefits - Reason 4

 Benefits of strength training


Reason 4 -

Increase joint strength and stability. Joint strength and stability is due to the support a muscle creates between the two bones as the muscle wraps around the joint. 

September 22 2011

Daily Dose

REST + RECOVERY

CrossFit WOD Barbara

Check out my 1st attempt @ Barbara a CF workout.

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

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)

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

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

(Scaled down version)

30 jumping chin ups

30 squat jumps

30 horizontal pull ups

30m Sprint

Scaled for beginners

5 sets for time
(Scaled down for Bs)
10 Jumping chin ups (Chin up bar head height)
10 BW Squats
10 45 degree pull ups
30m sprint

45 degree pull up
Attach rope to post at shoulder height. Place feet with toes touching post. Hold rope and extend arms to create a gap between your upper body and the post. Pull your body back to post.
This is an example of a horizontal pull action. A horiontal pull is pulling towards your chest and a vertical pull is pulling from above your head vertically towards it. This exercise is a horizontal pull with low gravity force for beginners.

September 17 2011 - Chill

Rest day

September 16 2011 - Power on

Daily dose

Squat max weight
Sets of 3,3,3,3,3,3,3,3

strength training benefits - Reason 3

Benefits of strength training

Reason 3

Increased power and sporting performance. There is no doubt athletes have known the benefits of strength training to improve sporting performance for decades and now it is more obvious than ever. The stronger you are the more power you can exert. With strength comes power and power is crucial for sporting and athletic performance. Sprinting, climbing, running, tackling, jumping and almost every exercise you can imagine requires great amounts of power. 

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 )

Fitness Anywhere

 
You can work on your core stability with the L HOLD anywhere :)

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

September 13 2011 - Rest

Rest Day

September 12 2011 - 4 sets for time

Post your time to the comments section of the blog.

Affirmations of success

Affirmations can change the way you think, the way you feel and ultimately change the entire direction of your life. 

What to do:

1. Figure out what is is you want and write it out.
2. Imagine it is true and has happened and write down a sentence or two of gratitude or joy in regards to how it feels or what you like about it.
3. Write down what is required of you to achieve this in a positive affirmation as if you are achieving it.
4. Speak a combination of affirmations that reinforce the ideas in your head as if they were true.

Combining weights and flexibility for posture balance and perfect bodies.

The body is a fine tuned piece of machinery.

As soon as we throw it out of balance, its function is weakened.

• Strength training can generate great strength increases throughout the body. 
• Flexibility will generate mobility and help you to move efficiently.

The problems occur when your strength program does not workout your muscle and strength development evenly. Or when every day work and life habits are not balanced with a strength and flexibility program to reverse and balance out your body. 

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.