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.

Comparing the Squat to the leg extension

DO NOT ENTER ...JOKING :)

September 10 2011 - Go Rock Climbing

Daily Dose

Todays exercise prescription is to go rock climbing. 






What a great sport combing full body physical strength with functional movements. It so good to try as many different forms of exercise as you can and not be limited to routine. So go on. Find a venue.

Now! Or later just please do it. What a joy and challenge this will be. 

Alternatively do the same old boring workout you used to do and re think whether TrickyFit is really for you. Perhaps being boring, safe and average is more your cup of tea.

For the rest of you

I WISH YOU AN AWESOME TIME ON THE ROCK > and be safe :)

TrickyFit Daily Dose: September 9 2011 - Rest

TrickyFit Daily Dose: September 9 2011 - Rest: Read more about Rest and Recovery

More about the Plank

 Planking became a really fun game on a few internet sites where you would plank in the most bizarre, interesting and abstract ways and send your photo in or post it to the host website. 

Use your mind to excel

In this article we look @

•  What is success? and...
• How do we get it?

September 9 2011 - Rest

Daily Dose

Today is a scheduled rest day

Many of you may be addicted to training every single day, day in day out and doing double workouts morning and noon. Daily Dose is scheduled for max effort workouts with appropriate rest prescription. If you do choose to skip a rest day be sure that you are aware of your health, recovery and the results you are getting. It is a sin to not get the results you deserve from the training you put out. So if you are going to train make sure you are getting the benefit from it and not just throwing in a sub par workout or feeding your addiction for training.

On the flip side of that it is quite possible that you will be feeling pretty sore in the legs and butt muscles today and even more so tomorrow. You can try recovery methods such as have hot cold showers to increase blood flow through your body, a light jog may help to flush out your system and even some specific stretching exercises can increase amounts of synovial fluid around your joints for improved ease of movement.

Enjoy your rest day.

Strength training benefits - Reason 2

Benefits of strength training


Reason 2 - 

There are many reasons why strength training reduces your risk of injury. Strength training not only increases the strength of muscles and stability around the joints but also improves the flexibility and range of motion. This results in greater flexibility, less chance of tearing and less chance of over working or suffering injury from fatigue.

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.

Essential training Equipment

In response to a few emails I have received in regards to getting hold of some good quality, reasonably priced training equipment I would recommend HartSports in Australia.

I recommend checking out some barbells, weight plates, medicine balls and foam rollers as a really good base of equipment. This will pretty much allow you to complete any exercise and load in the daily dose programming. Also a set of ...

September 7 2011 - Speed kills

For those of you who don't get my drawings

5 laps around a track or reserve

Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest

Stretch out full lower body especially butt, hips and quadriceps

September 6 2011 - 8 minute madness

Functional compound exercises over Isometric

Do yourself a favour and stop pissing around with biceps curls, wrist curls, calf raises and leg extensions.

Strength training benefits - Reason 1

Reason 1 - Increase functional strength. 


Functional movements are co-ordinated movements of the body. 

Sept 5 2011 - Have a break

Today is a rest day

What you do with your rest days is for your own discretion ... If you feel like a beer or 10 thats up to you. Know that having them will slow your recovery, affect your health and reduce the output you can generate from your workout tomorrow. Some may say, a drink or two in good company can be very relaxing, unwinding and satisfying, and that is fine too. It is really is up to you what you choose to do. Know the effects of what you are doing so that you can make educated choices.

Looking forward to tomorrows session already

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

Sept 3 2011 - Beach love

Daily Dose

5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)

Rest for 2 minutes

Every 30 seconds for 5minutes
50m sprint

Recover Stretch, Fuel and cool down

Quack quack Quack - Sept 2 2011

Water is good for Ducks and today it is good for you.

I don't care if you are an elite swimmer or a rock today you will get in the pool and get an excellent physical workout from it.

Daily Dose

10 sets
Freestyle x 50m Sprint
Breast stroke x 50m Slow
(2 MINUTE BREAK)
Go to deep end
5 sets
10 x Dips on the side of the pool
10 x Push offs (using both legs and swimming immediately back to wall)

Go home - Stretch and rest