Saturday 31 March 2012

Friday 30 March 2012

March 31st 2012

Swim 1km for time:

and

3 rounds of:

25 T2B
50 back extensions

Thursday 29 March 2012

March 30th 2012

CrossFit WOD Barbara for time:

20 pull ups
30 push ups
40 sit ups
50 squats

Precisely 3 minute rest between sets for a total of 5 rounds.

Wednesday 28 March 2012

March 29th 2012

Todays Workout is...

CrossFit Bear Complex for 4 minute AMRAP

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 1 rep of each without putting the bar down. Weight is determined by your weakest lift (Push press for most). Record weight and reps in your journal to look back on and compare next time.

Monday 26 March 2012

March 27th 2012

CrossFit workout Chelsea

5 pull ups
10 push ups
15 squats

On the minute every minute for 30 minutes

Sunday 25 March 2012

Saturday 24 March 2012

March 25 2012

AMRAP for 12 minutes
(3 Reps of each exercise)

Dumbbell Lunge 75% Body weight
Bent over Row 75% body weight
Bench Press 100% Body weight
Back Squat 200% Body weight

Friday 23 March 2012

Rest Day

Today is a rest day

W#159 23rd March 2012

Todays Workout

Warm up- 2 rounds
20 push ups
20 squats
20 dips
50 double unders

5 minutes practising Hang Power Snatch with a PVC pipe or dowel

Strength and Conditioning
8sets x 10reps
Hang Power Snatch 40/30kg
Bent over row (Snatch Grip)

Workout
3 Rounds for time

3 Front Squats @ 100kg
5 Farmers walks 10m length @ 25kg/arm
7 30" Box jumps
9 Muscle ups


Wednesday 21 March 2012

Nasty Girls - CrossFit WoD

3 Rounds 4 Time

50 Body weight squat
7 muscle ups
10 Hang power cleans 60/40kgs

Muscle ups can be scaled with 14 pull ups+ 14 ring dips

Pull ups and ring dips can be scaled using power bands on pull ups and a box for ring dips.

Power cleans can be scaled by reducing weight on barbell. Workout can be varied by doing power cleans with kettlebells or a keg

Tuesday 20 March 2012

FREE W# 157 March 21st 2012

Today's Workout is

HPC Hang Power Cleans @ 60/40kg
3,3,3

3 x 800m run
3 minutes rest between 800m

Record scores and post to site if you wish too

Sunday 18 March 2012

W#156 March 19th 2012

Today's workout is ...

2km Row for time

5 minute break

Max Over Head Squats @ 50kgs for men and 40kgs for women.

Myth buster - herald sun

W# 155 march 18 2012

Tabata
8 Rnds 20s On 10s. Rest

HSPU
Ring dips
Toes to bar
3m shuttle
(side stepping around cones)

Friday 16 March 2012

W#154 March 17th 2012

Today's workout is ...

CrossFit open workout from week 4

As many rounds in 12 minutes of

150 wall balls with 20lb ball for men
90 double unders
30 muscles ups

Post your time to comments and compare your results to the fittest athletes in the world @ www.crossfitgames.com.au

Rest day

March 16th is a scheduled rest day on the 3 days on 1 day off plan.

Wednesday 14 March 2012

FREE W# 153 Happy 55th B'day Dad

Todays workout is dedicated to my Dad turning 55 years old and being an inspiration to me.

55 x Over Head squats @ 55kgs
55 xChest to bar pull ups
55 x Bent over Row @ 55kgs
55 x American KB Swings 2 Pood KB
5.5 mile run




Thank you CrossFit for this Paleo insight

Tuesday 13 March 2012

CrossFit - History of the CrossFit Games



Check out this cool video of the CrossFit games and how it has developed into one of the greatest test of fitness on earth. The best athletes in the world combine to compete for $250,000 and it's only growing.

Anyone can compete, or train these athletes for fun and health.

FREE W#152 march 14 2012

Today's workout is a wave of increasing reps and decreasing intensity followed by the opposite from 1 -21 and back again

1 rope ascent
11 pull ups
21 toes to bar

21 double knee jumps
11 lunge jumps/side
1 mile run

FREE W#151 13 march 2012

CrossFit Games open workout 3

Complete as many rounds as possible in 18 minutes of:

15 x 24" box jumps
12 x 53kg push press
9 x toes to bar

Scaled
20" box and 30kg on the push press

Monday 12 March 2012

Herald sun - top idea!!

Environmentally friendly, saves you money and improves your health and well being!! Really.

What is this about??? Enjoy the read

Sunday 11 March 2012

Herald Sun- workout of the week

Every week Herald Sun Personal Trainer Damien Kelly puts together a fitness workout for the masses to keep you on track and looking good!

It's always worth a look.

Try it yourself and see.

This weeks circuit aims to "combine strength and cardio to target every part of your body".

The exercises choices are very body part focused which is what he promises however you won't build much strength with the reps he assigns. Repeated repetitions is the only way to improve strength and get that increased metabolism after training. 30 push repetitions may be enough for some however 10 upper body rowing repetitions is not enough. Damien needs to balance his Chest pressing exercises with his rowing or back muscle efforts to build a balanced and strong upper body. 30 bent over rows or a dead lift would be a good addition.-
He has included lunges and a medicine ball rotation as 2 separate exercises where I would like to see them integrated together. This recruits more muscle fibers, reduces rest between body parts and keep the heart rate up nice and high so we burn the most fat and calories.

My adjusted program would look like this
50 double under or 100 skips
30 push ups or 15
30 squat jumps or 25 step ups/leg
10 barbell shoulder press
10 barbell dead lifts
15 leg lowers/ reverse crunches
30 walking lunges with rotations
30 bent over rows or 15
800m run or 400m run/walk

Enjoy the training

Rest Day

Today is a scheduled rest day!

Saturday 10 March 2012

TrickyFit - Combining my blogs to bring you the best of fitness

Hello you crazy workout addicts


You may notice that my blog has introduced more than 100 new blog posts, including workouts, videos and information related to your fitness needs. This blog is designed to help you see fitness everywhere so that you can learn, grow and workout like TrickyFit. The next 2 days I will commit to making the blog simple and easy for you to follow with all the new pages and content.


I hope you find the TrickyFit experience powerful, inspiring and educational.


TF

FREE Workout #150 11 March 2012

Todays workout is...


5 Rounds for time


15 squat jump chin ups
15 clean and jerk 70Kgs

Friday 9 March 2012

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



Thursday 8 March 2012

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??

Wednesday 7 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.

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

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

Friday 2 March 2012

FREE workout 143 March 3

9 rounds

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

Thursday 1 March 2012

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