Are you fit? Define Fitness?

Bolt is the fastest man in the world, Roger Federer is the best tennis player in the world, there are so many world class athletes in so many different domains of sport. So who is the fittest? If you take the best elements of athleticism out of each sport you get the ultimate expression of fitness. CrossFit has done that and the link below is where you will find their very own definition of fitness.
Click here.

FREE workout #141 is...

Check out this picture. This was a google images search of fitness and look what comes up, machines, machines, more machines and skipping. Is this really our idea of fitness? Is this really what we need to part take in fitness? I strongly suggest it is not. 

TrickyFit is done rain hail or shine. We were born with emotions, feelings and the capacity to appreciate beauty so all cardio machines will be replaced with actual moving except the rowing  machine which is an excellent developer of hip extension and is a full body workout. Due to the lack of access most people have to a lake I will let this one slide. 

Todays TrickyFit workout is...

100 Double unders

100 push ups

80 Sit ups

60 pull ups

50 double unders

40 push ups

30 sit ups

20 push ups

To complete this workout you will need a skipping rope and a chin up bar. A skipping rope can be $20 AUD or $5 AUD so there is no excuse for not having one. They are affordable and will develop a great amount of cardiovascular fitness and speed. For the pull ups, go to a playground, suspend some steel in your pergola or grab hold of a strong tree branch and pull your chin above the height of your  hands. Push up and sit ups require no equipment. 

Definitions:

Double Under - The act of skipping where the rope rotates twice under your feet with each jump. If you cannot achieve this don't fret, it requires a lot of practise and you will get there. In the mean time for this workout substitute double unders with singles and you will do 200 singles the first time and 100 singles the second.

Pull Ups - Pulling your chin above you hands hanging suspended from the ground....Too hard?? Try holding a rail with your feet on the ground and pull your chest to the bar. This will develop transferable strength that will develop your capacity to succeed at pull ups in the future.

Rest Day

FEB 29th is a rest day

TM W#30 Feb 28 2012

Warm up

AMRAP 5 Minutes

5 Overhead squat

10 Turkish get ups (5 each side)

15 Ball Slams

20 Lunge press (10 each side)

21/15/9 (record your time)

Over Head squat

Chest to bar pull ups

TrickyFit FREE workouts began when I realised that people don't know how to get fit. Train like me and you will. Traditional gyms provide old methods of cardio and weights with very little guidance, instruction or advice on how intense you should go or why. My workouts are a maximal effort every time (except the warm up). Speed and load taken through full body movements will get you full body results. Have a look at sprinters, weightlifters and boxers, they all move with extraordinary power and this is through developing strength and speed. You may not want the body of a weightlifter or a sprinter and what i say to you is this. These athletes burn extraordinary amounts of calories, fat and energy in the way that they train, You don't get FAT overnight and you don't become the HULK overnight either so let's build generate some results the smart way by following TrickyFit programming. Start today if you haven't already.

TM W#29 Feb 27 2012

CrossFit Games Open WOD is today's chosen training.

The standard for the Burpee is:

1. Drop chest to floor
2. Push up and jump feet to hands
3. Jumps 6" off the ground

7 minutes of burpees for your best score.

How did you go??

TM W#28 Feb 26 2012

Heavy Push Jerk

2,2,2,2,2,2,2,2

Hypertrophy
2 x 15 Tricep extensions
2 x 15 dips
2 x 30 push ups narrow
2 x 30 shoulder press light

5km time trial - Running






The 5 Essential People Skills
by Dale Carnegie
An Excellent read.

Rest Day

Art meets fitness - I see a nice station for Handstand Push ups and a great ledge for pull ups

TM W#27 24th Feb 2012

The workout of you life - GET GASED!!

50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint

TM W# 26 Feb 23 2012

21 -15- 9

Back squat 100kg
Handstand Push ups

TM W#25 Feb 22 2012

Today Workout is...

5 Rounds for time

300m Run
20 box jumps
20 lunge  jumps
20 double knee jumps

Rest between rounds = 60/90/120/150 seconds respectively per round.

Rest Day

A great opportunity to look back over the past 10 weeks and assess your performance. 

If you would like improvements in any areas I can help with some programming? So just comment me with any questions. I'm here to help. I can add a Ab workout each day or make a chin up plan or even program a 10 week plan to get you to the next Marathon.

Set some goals!

TM W#24 Feb 20 2012

Snatch Day

Work up to a 1RM

8,4,3,2,1,1

The weightlifting snatch is a complex movement. I requires a fast jump and high pull, then you pull under the bar and land in a squat stance and tighten up like hell to catch the load above head. Stand and you have it.

TM W#23 Feb 19 2012

Todays workout is inspired again by CrossFit because I am a huge fan.

It was the workout from Wednesday the 15th of Feb

WEDNESDAY 120215

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Watch here


Thanks CrossFit

TM W#22 Feb 18 2012

Skill session

Handstand walk - 

1/ partner wheel barrow walks

2/ feet on chair handstands

3/ handstand against wall

4/ handstand against wall - alternate raising palms off the grounds

5/ handstand sideways shuffle across the wall

6/ partner handstands free air

7/ partner handstand walks

8/ handstand walks for distance - RECORD YOUR SCORE

WORKOUT

FRAN - CrossFit  workout

 

21-15-9

Thrusters 95lb (40 kgs)

Pull ups

REST DAY

Today is a day to practise skills, drills or get away from it all so that you are better and stronger tomorrow.

TM W#21 Feb 16 2012

Double Day

Morning/ (if possible at least 3 hrs before next workout)

Heavy strict chin ups

8sets x 3 reps @ BW + >20kg

Body weight chin ups + 20kg or more of extra load

Afternoon/ Evening


Metcon - metabolic conditioning


30 minutes - Complete 1 round of the following exercises on the minute.

(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)

5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls

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.

Tough Mudder W#19

Tennis Court madness

With my tennis background I know how to get fast, agile and endure long intense matches.

This is applicable to, Tennis, Tough Mudder, CrossFit and any other sport that demands speed, agility and stamina.

Today's workout is


8 Rounds of :


(4 sets with 20 seconds rest between sets)


Thruster 30 kgs x 3
2 court suicide touching each line (Doubles, Singles, T, Singles, Doubles) and coming back to the start.

REST AND RECOVER

Today is a rest day

Use it don't abuse it. What you do today will affect how you feel tomorrow.

CrossFit - Kipping Pull-Ups

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

Push Press with TrickyFit Mobile

TrickyFit Daily Dose: Tough Mudder W#17 Feb 11 2012

TrickyFit Daily Dose: Tough Mudder W#17 Feb 11 2012: Lack of equipment is such a bullshit excuse for not training. Here I complete a complex lift with nothing but 12 bricks, 2 milk crates and a...

Tough Mudder W#17 Feb 11 2012

Lack of equipment is such a bullshit excuse for not training. Here I complete a complex lift with nothing but 12 bricks, 2 milk crates and a pole.

Today's workout is...

100 Front Squats @ 50kgs

Tough Mudder W#16 Feb 10 2012

Today's Tough Mudder training plan looks like this:

Warm up

20 push ups, squats, burpees, high knees, butt kicks, lunges, sit ups, back extensions, russian twists.

Workout

AMRAP 15 MINUTES

Run 800m
15 Chin ups

Cool Down

50 push ups
50 dips
50 push press @ 20 kgs

PLUS BACK CARE TIPS

jog 10 minutes and stretch

Rest Day

Today is a scheduled rest day!

Get plenty of fluids and good food. Go and have a massage or a light swim and watch your favourite tv show. Enjoy the break and we will go hard again tomorrow.

ps

even Tough Mudders need a plan for rest.

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

Star of the week!!

John is showing great commitment to his new TrickyFit training program. He has not managed to put on much muscle all his life and he has now focused and ready to achieve his goals. Over the next few months we will follow John success.

John will be building his strength base with lots of push ups, chin ups, sit ups and squats over the next 2 weeks.


Then his program moves to weights with 2 dynamic days of 2 exercises speed bench, squatting, deadlift, push press and chin ups. He will also be doing 1 max effort day a week. Each day is followed up with 3 special exercises designed for hypertrophy and developing weakness. We also try to have a lot of fun and throw in some different sports and activities.

 If your like John or would like to wisk John good luck and share some tips please do so in the comments section of this post. Your support would be great encouragement!!

TrickyFit TMW#14 Feb 7th 2012

Michelle Bridges about motivation on SEN radio 1116 AM ... "Motivation is the biggest (load of rubbish) in our industry...it's habits that matter and doing it ever day like a shower"

Today's shower is...

21-15-9

Overhead squat @ 50kg

Chest to bar chin ups

How do you feel about training? I believe you learn to love it but like alcohol...it's an acquired taste. 

Stick with it and tell me your thoughts.

Tough Mudder W#13 - Be radical!! Feb 6 2012

Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.


1

Bench Press

8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.

Push ups

2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)

Dips

Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips

Push Press

2 sets of 30 Push press @ 30-40% of max bench press

2


Circuit to Finish


3 Rounds of each exercise - 30 sec per exercise


Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar

Rest day - February 5th 2012

Learn to rest, not all the time but for training. These are not cheat days, there are speciafically designed to let the body and mind ready for high intensity training. The 3 day on 1 day off method is key to high performance and mental and physical freshness.

Tough Mudder W# 12 - February 4th 2012

Tough Mudder Short course trial

Time yourself to complete this workout

Run 1 mile in knee deep water

20 double knee jumps

20 sit ups

Swim 1/4 mile ocean

20 squats

20 burpees

Run 1 mile on land

 This is a trial run for the big course in around 9 weeks time. The skills required for this workout will transfer perfectly for the TM day. The conbination of exercises keep the body guessing, intensity is changing, heart rate is constantly adapting and so on. If you struggle with this don't work there is still plenty of time and the consistency you apple to this training will cause positive physical adaptation and results.

What you need.

Runners, bathers and knowlege of exercises...all displayed in this blog.

Skill transfere - 

Running through water is perfect resistance and the skill and strength required will keep you in good form on the day when moving through mud, water etc. Double knee jumps and sit ups are a combination of strength and endurance activities and use muscle groups that will be needed on the day for any jumping, climbing and picking your self off the floor. Swimming will be involved so learn how to swim, squats for leg strength and endurance and burpees for high intensity efforts. Finally run because at the end of this very draining event you will have to find a way to keep moving adn ticking the legs over. This is a specific training day for the big event. every day has a purpose and i will try to inform you of the results you will get from participating in each day.

Tough Mudder W# 11 - February 3rd 2012

FUN DAY


Get down to your local playground.


1/ 
5 rounds for time


400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees

2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups

Tough Mudder W# 10 - 2nd February 2012

We should be building some good momentum now...Keep going!!

1/ Max effort squat ( Front Squat)

20, 16, 12, 8, 5, 3, 2, 1 - Give yourself a second go at a max if you miss and you really think you can nail it. If you were close but went too heavy take a little off and try again. If your body feels hammered take your 2 rep max, right it down and beat it next time

Build up to a max effort squat. To do this you should take part in an extensive warm up to get the body loose, amped up and ready to lift. Start out with something fairly light @ 20 reps and work you way down in reps as you increase the weight. So the weight gets heavier and the reps go down to 16, 12, 8, 5, 3, 2 and 1 if you feel really good. 

Beginners to lifting should really be looking at a 5 rep max. Pushing the body to a single heavy rep is to dangerous as the bodies structures are not used to dealing which such a high load. 

2/ Sled Drag

Body weight sled drag - 10 sets of 50m - If you cant chuck enough weight on make your drag up hill and let gravity play its part :) Finally if that is no good how about you get your partner or a good buddy to jump on your back and piggy back ride them up a hill 10 times.

Chuck on a weight belt and a strap and tie a heavy load to it. Depending on your body weight work up to a body weight sled drag or more for 50m and around 10 sets. This will tax your glutes and hamstrings and build them stronger for next squat day. Its also very therapeutic as there is no eccentric contraction so it should reduce your muscle soreness dramatically.

3/ Finish with Russian twists

5 sets of 30 reps - 15 each side

Grab a medicine ball and sit on the ground with good posture. holding the ball out in front rotate from side to side working on the entire midsection and your ability to produce rotational force and stamina.

Squat effectively

Comparing the Squat to the leg extension:
There are many reasons why the squat is a better exercise to add to your fitness program over the simple leg extension in the gym. The Squat is a compound exercise and is more functional because more joints are moving and controlling the movement. The Hip joint, Knee Joint and Ankle Joints are flexing and extending where in the Leg extension only the knee joint is active. When choosing exercises in your program compound exercises are better because they simulate regular activities. Sitting down in a chair or to the toilet is a very similar movement and also when walking, climbing stairs or even running we have the same 3 joints moving during these activities where as in the leg extension we rarely, if ever are required to perform such a movement. Because there are more joints moving in the squat we are required to develop strength and control and our stabilising muscles develop to improve balance as well os the obvious strength gains. Compound exercises also