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