November 14 2011

Body weight squats

TABATA

8 sets of 20 seconds Work then 10 sec rest
(aim for minimum 18-20 squats per set)

November 12 2011

3 rounds for time

Sprint 20m
15 push jerks 40kg
Sprint 20m
60 Boxing punches
 15 russian KB swings 24kg

November 11 2011

Did you take a minute of silence today?Lest we forget.

Moving forwardDaily Dose-
Triplet

 Rounds of 30, 20, 10

8kg med ball sit ups
Double unders
Bench press 70 kg

November 10th 2011

Turkish get ups

Practice, practice, practice!!

Strengthen your core and shoulder girdle like never before.

In between TGUs - 100 Toes to Bar.

Steps

1/ Dead hang on chin up bar

2/ Raise toes to bar

3/ Lower = 1 rep

Diets - Short term gain long term pain

What happens
First you substitute real food for things like soups, lemon powder drinks, smaller portions and whatever else it might be. Next you lose weight because your intake of food is less than the amount you expend. Tick it works. 


What the body does next
Next the body realizes that it's not getting enough of the macro nutrients in many cases or simply needs to store the energy better because it's getting less fuel or food. This typically known as slowing of your metabolism.


Now you are sick of lemon, soup and just want real food. Or you deckon diet tells you to move to normal eating again. Now you consume more food with a slow metabolism. This increase in fuel with your decreased metabolism speed winds you up with greater fat storage and you end up as big and if not bigger than before you tried last time.


What next
Try a new diet... No
Meat and vegetables, fish and eggs, nuts and seeds, some fruit, little starch and no sugar. And train smarter, trainer harder!! 

November 8th 2011

Run 5km for time

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)

November 6th 2011

21-15-9

Push Press 60kg
Chin ups

Nov 4 2011

Daily dose

Gymnastics and Metcon

Handstand push ups and 50m run

5 HSPU + 50m Run
10 HSPU + 50m Run
15 HSPU + 50m Run
10 HSPU + 50m Run
5 HSPU + 50m Run

Beginners try holding handstands for time if you can't complete HSPUs 20,40,60s holds for 5,10,15 HSPUs

Good luck and post your times to the site.

3 November 2011

Daily Dose

Heavy Day

Clean 7 rounds of 3 @ 135 Lbs
3,3,3,3,3,3,3

Warm up by opening the hips and getting warm and mobility through the hips, shoulders and trunk.

Post your numbers to the site

2 November 2011

Daily Dose

AMRAP for 20 minutes (As Many Rounds As Possible)

20 x Burpees
5 x Dead Lift 180 Lbs
300m Row

Flexibility and its impact on the body.

The benefits of flexibility training

The word flexibility refers to a joints ability to move through ROM or range of motion. There are a number of benefits that come with having good flexibility. Good flexibility will improve your physical performance, reduce your risk of muscular tears and injury, reduce back pain, improve posture and coordination as well as enhance general well being.

In daily life muscular tension and imbalances may develop which will cause pain and restricted movement. With regular stretching we can improve flexibility and increase your range of motion, softening muscle tissue so that you can function with minimal effort.

Flexibility training can improve your sporting performance and reduce your risk of injury. With less tension in the muscles of your legs, hips and butt and more joint range you will run more efficiently and faster because you will have a greater length of stride. On the rings in gymnastics great flexibility through the lower body will provide less resistance in the legs and hips when attempting a posture like the L hold where the legs are held horizontal while you are supporting your body weight with your upper body. Reduced muscle tension and resistance will result in less chance of over stretching or tearing muscles and tendons. Stretching lengthens muscles and reduces fatigue, which will aid injury prevention.

Lower back pain is such a common problem for people and athletes. However, regular flexibility training of the hips, butt, hamstrings, quadriceps and other muscles attached to the pelvis will reduce the tension and stress placed on your lower back helping you to maintain good posture and body alignment.

Flexibility gains are best achieved after exercise when your muscles are warm. This is the safest time to take your joints and muscles to their maximum range as they are more pliable. After exercise the best form of stretching is static stretching. Static stretching involves elongating the muscles to the point of slight resistance without pain and holding the position for at least 15 seconds or more. Static stretching after exercise can increase the temperature of muscle tissue, which increases circulation, the transport of nutrients and improve recovery.

           

            Not only does flexibility training increase performance and reduce muscle soreness, it is also quite relaxing. With less tension in the body and better circulation you will be feeling happier and healthier all the time. 

October 31 2011 Daily Dose

3 Rounds for time

Run 400m + 50 BW squats + 20 Back extensions

This is a super basic task that anyone from beginner to advanced can complete.

Will take between 6 and 10 minutes for most.

Sitting on the fence of starting exercise

For anyone that is sitting on the fence deciding whether or not to get started in regular exercise I put forward a coin toss. Head you try it and tales you try it. Listen let's be honest what's the worst that could happen. If you aim for steady constant improvement and apply yourself to the daily task you will come away with an improved work capacity. Work capacity is just a fancy way of saying effort. Each session or workout requires a certain amount of effort on your part to complete. The more effort you put in the more effort you have available to you to use in daily life. That's what is so cool about training. By increasing your ability to produce and use energy you are increasing your capacity to run, think, act, work and play to get the most out of your life now and in the future. Fitness is a hopeless word. There are so many different ideas about what fitness actually is. Is it strength is it agility power balance speed endurance and if a sprinter is fit then how does that co
Late to a marathoner. The marathoner has poor power, speed and ability to generate force but can maintain his steady pace of running for hours. Is that fitness?? I personally dont like the word because the meaning is lost. I prefer work capacity. Your capacity to work, be it running, swimming, thinking, cooking entertaining ...whatever it may be comes down to one thing. Your physical capacity to make it happen in the form of skill and energy. Training for improved work capacity will positively impact the quality of your health. It will positively impact the quality of your life and directly affect the intensity, commitment and total involvement of yourself to any particular task. By taking the step toward being active you are making great leaps and bounds in your life and what you can achieve. Start small and build every single day. Every day expose yourself to something that increases your intensity, challenges your ability to apply force, demands more strength speed agility endurance, balance coordination and skill, everyday expose yourself to the true challenges
Of being an athlete and becoming an athlete and open yourself up to a new world of getting more from you. Every day is a brand new day and with every new day comes new opportunity to get more from yourself. I bet you believe there is more you have to offer. Start here now. Make the decision and turn your life towards actively increasing your work capacity!!

Froller magic - foam roller magic

Foam rollers
Wow
What an excellent tool for ironing out some of that nasty tension we get across all areas of the human body. Who would have thought that such a basic tool could extend the spine, massage quads, open the hips, lengthen the deltoids and smooth out the calves and achilles all within about 20minutes. Well they can. 
If you suffer back pain get your self a foam roller. Put it horizontally across your shoulders and roll up and down across each vertebrae creating shape mobility in the spine and getting the knots out of the muscle tissues and fascia across your trunk. This is an awesome thing to do if you have rounded shoulders or simply if you have an office job and sit down in front of a computer all day. 
Roll around on these and knot out any tension in the body. Think of your body and muscles as bands of tension and lengthen them out with your foam roller. I guarantee the purchase and time spent on the roller will dramatically improve your mobility if used properly and regularly