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