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.