Saturday, 31 March 2012
Friday, 30 March 2012
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.
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.
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.
Tuesday, 27 March 2012
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
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
(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
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
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
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
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
Monday, 19 March 2012
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.
2km Row for time
5 minute break
Max Over Head Squats @ 50kgs for men and 40kgs for women.
W# 155 march 18 2012
Tabata
8 Rnds 20s On 10s. Rest
HSPU
Ring dips
Toes to bar
3m shuttle
(side stepping around cones)
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
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
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
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
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
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
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
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
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
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
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:
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
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
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.
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
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
Saturday, 3 March 2012
Friday, 2 March 2012
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
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