TrickyFit Daily Dose

Herald Sun- workout of the week

2012-03-11T18:33:00.001-07:00

View this post below

Visit TrickyFit.blogspot.com for all fitness information

This blog has merged across to the dark side hehe
See u @ TrickyFit.blogspot.com

BLOG HAS MOVED

2012-03-10T19:19:00.001-08:00

Hello you FITNESS LOVING crazy workout addicts!

Thank you for being a massive support and following TrickyFitDailyDose for your FREE workouts. Due to the success of this blog and the educational elements of my TrickyFit blog I have decided to combine the 2 blogs together so that all your fitness needs are in 1 place.

Please take the time to bookmark TrickyFit the new destination for EVERYTHING FITNESS and FREE DAILY WORKOUTS.

Peace and love

TF

W#149 10th March 2012

2012-03-09T18:09:00.001-08:00

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:

increased power
increased work capacity
increased strength
increased stamina
increased cardio
increased anaerobic capacity
better balance
more speed
improved co-ordination
increased metabolism

W#148 March 9th 2012

2012-03-08T21:32:00.002-08:00

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

W#147 March 8 2012

2012-03-08T02:06:00.000-08:00

TrickyFit

Todays workout is ...

5KM Row for time

What is your time??

Rest Day

2012-03-07T13:00:00.000-08:00

Rest and enjoy life

FREE workout 146 March 7 2012

2012-03-06T13:00:00.000-08:00

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.

FREE workout 145 March 6 2012

2012-03-05T13:00:00.000-08:00

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

FREE workout 144 March 5 2012

2012-03-04T13:00:00.000-08:00

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

Rest Day

2012-03-03T18:02:00.002-08:00

FREE workout 143 March 3

2012-03-02T19:04:00.001-08:00

9 rounds

20 burpies
20 box jumps
20 Turkish get ups (10each side)

Weighted Lunges

2012-03-01T23:41:00.000-08:00

FREE Workout # 142 March 2 2012

2012-03-01T19:07:00.000-08:00

Todays workout is a mixture of lifting large loads long distances quickly and Gymnastics.

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

Are you fit? Define Fitness?

2012-02-29T17:19:00.001-08:00

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...

2012-02-29T17:03:00.000-08:00

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

2012-02-28T14:11:00.000-08:00

FEB 29th is a rest day

TM W#30 Feb 28 2012

2012-02-25T13:58:00.002-08:00

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

2012-02-25T13:25:00.001-08:00

CrossFit Games Open WOD is today's chosen training.

The standard for the Burpee is:

Drop chest to floor
Push up and jump feet to hands
Jumps 6" off the ground

7 minutes of burpees for your best score.

How did you go??

TM W#28 Feb 26 2012

2012-02-25T13:20:00.000-08:00

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

2012-02-24T13:00:00.000-08:00

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

2012-02-23T13:00:00.000-08:00

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

2012-02-22T13:00:00.000-08:00

21 -15- 9

Back squat 100kg
Handstand Push ups

TM W#25 Feb 22 2012

2012-02-21T13:00:00.000-08:00

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

2012-02-20T13:00:00.000-08:00

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

2012-02-18T21:48:00.002-08:00

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.