Good things go down in threes...

Try this one for time
21-18-15-12-9-6-3 reps of:

• Pull ups
• Sumo deadlift high pull
• Push press

L-hang practice to finish.

Another one to try...

50 - 40 - 30 - 20 - 10 reps of:
Kettlebell Swings
Wall Ball throws


You can sub Dumbbell Swings for Kettlebell Swings.
Light thrusters can be subbed in for the Wall Ball Throws.

PAIN IN THE PARK - Saturday 18th August

30 Box jumps
30 Sumo deadlift high pull
30 1-arm get ups
30 Thrusters
300m run

20 Box jumps
20 Sumo deadlift high pull
20 1-arm get ups
20 Thrusters
300m run

10 Box jumps
10 Sumo deadlift high pull
10 1-arm get ups
10 Thrusters
300m run

TRY THIS

Tabata box jumps
Tabata sit ups

7 rounds of:
5 weighted chin ups
10 bodyweight chin ups
15 dumbbell bench press
...for time

GET SOME!!!

Timbo - don't forget to post your comments as to how you went!

Saturday and Sunday CrossFit WODs

Sunday
21-18-15-12- and 9 rep rounds of:
40kg Deadlift
40kg Hang clean
40kg Front squat
40kg Push jerk

23 minutes 29 seconds.


Saturday 0verhead Squat fun!
One of the most humbling yet rewarding exercises in my opinion. Brilliant for developing strong shoulder stability (and mobility) and strong midline stabilization (core strength). GET SOME!

Overhead Squats 7 x 3 reps
40kg - 50kg - 60kg - 70kg - 80kg - 82.5kg
and then 60kg for 12 reps.
My aim is to be able to overhead squat my bodyweight (approw 98kg) by the end of the year.

Box jump/sit-up circuit to finish.

Wednesday

10 Rounds for time:
10 Deadlift
10 Push ups

Get some!

New outdoor exercise facilities in Wentworth Park!

As many rounds as possible in 20 minutes:

10 Pull ups
10 Kettlebell swings
10 Wall ball throws

(10 rounds + 5 pull ups)




Saturday:
Barbell complex. 50 kg barbell (just over 50% of bodweight - 97kg).
As many rounds as possible in 30 minutes.

4 reps Power Snatch
4 reps Overhead Squat
4 reps Power Clean
4 reps Push Press
4 reps High Pull

(12 rounds + 4 Power Snatch and 4 Overhead Squat )

Thursday Kettlebell/Bodyweight circuit

For time:

28kg KB Clean & Press 10 each arm - 20 push ups - 2 L-pull ups
28kg KB Clean & Press 8 each arm - 20 push ups - 4 L-pull ups
28kg KB Clean & Press 6 each arm - 20 push ups - 6 L-pull ups
28kg KB Clean & Press 4 each arm - 20 push ups - 8 L-pull ups
28kg KB Clean & Press 2 each arm - 20 push ups - 10 L-pull ups

15 mins 30 seconds.

Monday night

7 rounds of:
50 kg Power Snatch - 5 reps
50 kg Push Press - 5 reps

Rest 1-2 minutes between rounds.

Sunday CrossFit WOD

5 rounds for time:
20 lb Wall Ball throws - 25 reps
Pull ups - 30 reps

Uuuurrrghhhh...Ouch! 22 mins 52 seconds. SHOCKING FACIAL EXPRESSION!!!

Pain in the Park. Saturday 2nd June

Warm up
L-hangs and L-sits

Run 400m
20 Thrusters
Run 400m
20 Box jumps
20 Pull ups
20 Box jumps
Run 400m
20 Thrusters
Run 400m


As many rounds as possible in 12 minutes:
2 sumo deadlift high pull, run up stairs, run 50m 2 push ups, run to bottom of stairs
4 sumo deadlift high pull, run up stairs, run 50m 4 push ups, run to bottom of stairs
6 sumo deadlift high pull, run up stairs, run 50m 6 push ups, run to bottom of stairs
8 sumo deadlift high pull, run up stairs, run 50m 8 push ups, run to bottom of stairs
...and continue. Each time increase the reps of each exercise by 2.

Wednesday

Between myself and Tim, we got through the following 3 rounds. Very little rest between exercises, Work/Rest ratio is approx 1:1, while I lifted/rowed etc, Tim rested and vice versa.

Row 2000m (eg: Me 250m, Tim 250m, Me 250m, Tim 250m...)
1 arm dumbbell snatches 60 (eg: Me 5 each arm, Tim 5 each arm...)
Chin ups 60 (6 x 5 each)
Push Press 60 (3 x 10 each)
High Pull 60 (3 x 10 each)

Row 1500m
1 arm dumbbell snatches 40
Chin ups 40
Push Press 40
High Pull 40

Row 1000m
1 arm dumbbell snatches 20
Chin ups 20
Push Press 20
High Pull 20

StairMaster 140X15

Tamarama Stairs (140 stairs). The best 'Thigh-Blaster" on the market!

15 x

(7, rest, 5, rest, 3. - Roughly 50-55 minutes). Quads feel like jelly!

Sunday

7 rounds of:
5 Overhead squat (60kg)
5 Upright row (60kg)
5 Push press (60kg)

Rest 2-3 minutes between rounds

Saturday 26 May - Pain in the Park

30 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

10 reps of each:
Push ups - 10 metre shuttle run (each 10 metres is 1 rep)

Rest 2 minutes



20 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

20 reps of each:
Push ups - 10 metre shuttle run

Rest 2 minutes


10 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

30 reps of each:
Push ups - 10 metre shuttle run

Rest 2 minutes

This week's WO's

Thursday:
40 Kettlebell Swing - 25 push ups - 10 bodyweight squats
150m sprint
30 Kettlebell Swing - 25 push ups - 20 bodyweight squats
150m sprint
20 Kettlebell Swing - 25 push ups - 30 bodyweight squats
150m sprint
10 Kettlebell Swing - 25 push ups - 40 bodyweight squats
150m sprint



Tuesday:
5 rounds of Barbell Complex:
3 Power snatch
3 Power clean
3 Push press
3 High pull

Thursday - THUMPED

Today did:
800m run
5 rds of 10 Deadlift @ 100kg/20 push ups
800m run
5 rds of 10 Overhead Squat @ 50kg/10 Kettlebell Swing @ 28kg
800m run

36 mins 33 seconds.

Friday

20 Push ups
10 Kettlebell swings
5 x Left arm kettlebell Clean into full front squat - squat again into a squat jerk
5 x Right arm kettlebell Clean into full front squat - squat again into a squat jerk
10 Kettlebell swings
20 Push ups
100 metre sprint

3 x through for time.

17mins 38 seconds. Toasted at the end!

Tuesday.

Workout today was from crossfit.com (23 April 2007)

• 50 Wall ball throws
• 50 Pull ups
• 35 Wall ball throws
• 35 pull ups
• 20 Wall ball Throws
• 20 Pull ups

For time. I got 13 mins 20 seconds.

Saturday's Pain in the Park.

3 x 10 minute circuits (3minute rest after each):

5 Chin ups
5 Burpees
5 Squats
200m run
repeat for 10 mins


10 Push ups
10 Sumo deadlift high pull
10 Wall ball throws
repeat for 10 mins


10 Push press
10 Janda sit ups
200m run
repeat for 10 mins


L-Sits and L-Hangs to finish.

Wednesday 5 x 5's

• Overhead squat - 5 reps
• Power Clean - 5 reps
• Weighted chin ups - 5 reps
• Rest 2 minutes

5 x Through
(Use enough weight on each exercise so that you would struggle to push out a 6th rep)

Sunday Stairs

South Coogee stairs (all 210 of them!) down and up 7 times.


And then

• 40 (20 each) medicine ball throws over top of swings
• 20 push ups

5 x through

PAIN IN THE PARK!!! Saturday April 14th

10 minutes on each round

Circuit 1:

1. Overhead walking lunge - 10 reps
2. Burpees - 5 reps
3. Overhead walking lunge - 10 reps
4. Push ups - 10 reps

(Repeat for max rounds)


Circuit 2:

1. Wall Ball Throws - 15 reps
2. Box Jumps - 15 reps
3. 200 metre run

(Repeat for max rounds)


Circuit 3:

1. Push press - 7 reps
2. Sumo deadlift high pull - 7 reps

(Repeat for max rounds)

Friday

800m Run
100 Overhead squats
100 Thrusters
100 Push ups
800m Run


Partition the reps if required. eg 4 x (25 OHS, 25 thrusters, 25 push ups)

Thursday Workout

Row 1000m
20 x 1-arm Dumbell snatch (10 each arm)
8 x chin ups
Row 750m
16 x 1-arm Dumbell snatch (8 each arm)
12 x chin ups
Row 500m
12 x 1-arm Dumbell snatch (6 each arm)
16 x chin ups
Row 250m
8 x 1-arm Dumbell snatch (4 each arm)
20 x chin ups

For time.

Wednesday Workout

5 x through

• 10 Knees to elbows
• 20 Wall Ball throws
• Run 400m

PAIN IN THE PARK Routine - Sat 31 March

40 Box jumps
40 Wall ball
40 Sumo deadlift high pull
40 Thrusters
300 m run

30 Box jumps
30 Wall ball
30 Sumo deadlift high pull
30 Thrusters
300 m run

20 Box jumps
20 Wall ball
20 Sumo deadlift high pull
20 Thrusters
300 m run

10 Box jumps
10 Wall ball
10 Sumo deadlift high pull
10 Thrusters
300 m run

L-Sits and L-Hangs to finish.

Saturday's Pain in the Park

Tabata Torture:
8 x rounds (20 seconds 10 seconds off) on each. 2 minutes rest between each set of exercises.

Box Jumps
Wall Ball
Sumo Deadlift High Pull
Push Press
Weighted 1 Arm Get-ups
Push Ups

Record reps on each and add for total score.

Friday's Deadly-Chin Combo

4 rounds (3 mins rest betwwen rounds)

Chin ups to failure
Deadlift (Use a weight so that reps are 8-10)

Wednesday - Squat Day

Back Squats

4 x 20 reps. Try to use a weight that you would normally use for 12-15 reps.

Sunday - 15 minute workout

In 15 minutes, perform as many rounds as possible of:
5 x Sumo deadlift high pull (Heavy)
5 x Push press (Heavy)

Or try it with higher reps and lighter weight.

Saturday's PAIN IN THE PARK

1 minute of each:

• Thrusters
• Box jumps
• Wall ball throws
• Chin ups
• Hanging knee raise
• Immediately followed by 200m run

(2 x through.)


Followed by ten minutes of torture

• 2 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 2 push ups, return to bottom of stairs
• 4 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 4 push ups, return to bottom of stairs
• 6 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 6 push ups, return to bottom of stairs
• 8 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 8 push ups, return to bottom of stairs

Continually for 10 minutes, reaching as higher number of reps as possible. Reps increased by 2 each time.

SPRINT SPRINT SPRINT!

Todays Session:

10x100metre sprints - each one starting every 45 seconds.

3-4 minutes rest.

Tabata sprints - 8 x (20 seconds sprint / 10 seconds jog, 20 seconds sprint / 10 seconds jog etc)

Filthy Fifties

Today's session:

Row 500m
50 chin ups
50 push ups

Row 500m
50 box jumps
50 1-arm dumbell snatches (25 each arm)

Row 500m
50 Dumbell thrusters
50 Dumbell sumo deadlift high pull

33mins 40 seconds. Was in a world of hurt by the end of it!

Sunday - Hello Hamstrings!

Run 400 metre circuit (200 of which was uphill)
30 Deadlift (100kg)
Run 400 metre circuit
30 Sumo deadlift high pull (60kg)
Run 400 metre circuit
30 Overhead squats (40kg)
Run 400 metre circuit
30 Thrusters (50kg)
Run 400 metre circuit

Hamstrings sore today!

Saturday's PAIN IN THE PARK

7 minutes on each circuit. 3 mins rest between circuits

• 10 Sumo deadlift high pull
• 10 Box jumps
• 200 Metre run

Continue for 7 mins

• Medicine ball throw for maximum distance
• 1 arm overhead walking lunge until Medicine ball is reached (alternate arms each time)

And continue for 7 mins

• 10 Thrusters
• 10 Pull ups
• 200 Metre run

Continue for 7 mins Mixed push ups and sit ups to finish. Stretch. Post session breakfast and coffee at Speedo Cafe!

Another weekend over!

Finished the weekend on a high with another good training session. Short and intense workouts are the way to go! I didn't time mine today - but it was roughly 20 minutes. It went as follows:
21-15-9 reps of

• Power Snatch (40kg)
• Overhead Squat (40kg)
• Weighted Push ups (20kg)

Then a casual 3km run with a few stairs and sprints thrown in.

Wednesday workout

Using a 40kg barbell:

• Sumo deadlift high pull
• Snatch
• Overhead squat
• Thruster
• Back squat

Perform 10 reps of each exercise, then 8 of each exercise etc so:
10 - 8 - 6 - 4 - 2

Time was 11 minutes 15 seconds

Monday night's boxing workout

3 mins skipping
30 chin ups

3 mins skipping
30 weighted push ups
(Dynamic stretch to loosen up)

3 mins boxing combinations on heavy bag
30 Thrusters
30-45 seconds rest

3 mins on heavy bag
30 sit ups
30-45 seconds rest

3 mins on heavy bag
30 Sumo-deadlift high pull
30-45 seconds rest

3 mins on heavy bag
30 dumbell Snatch
30-45 seconds rest

3 mins on heavy bag
30 weighted push ups

Warm down and stretches

Back from Thailand - holiday over!

Had a great break in Thailand - Sleep ins, relaxing, massages and good local food! Beautiful warm clear water, although the lack of any surf in the Andaman Sea forced me to find other ways to pass the time - I constantly had my nose in a book for 2 weeks! Plus I enjoyed the odd Singha beer and Sang Som rum!

But the holiday is now over and we are back into the grind.

Pain in the Park will be back on this Saturday morning at the usual spot for those who are keen.

Phi Phi Island Workout

The resort we stayed at on Koh Phi Phi had a new gym that was halfway up a hill. A couple of the sessions Bec and I did were:

Day 1.
100 metre hill sprint up to gym
15 Thrusters
Return to bottom of hill and repeat

5 x through


Day 3.
100 metre hill sprint up to gym
10 Sumo deadlift high pull
10 Weighted push ups
Return to bottom of hill and repeat

7 x through.


So plenty of hill running. If there was another Tsunami (And thank heavens there wasn't and won't be in the future) we would have been first people up to safety on the higher ground!

Tuesdays Workout

500m row
15 chin-ups
15 bench press
(3 x through)


Tabata thrusters

4 x L-Sits for maximum time on each


I am off to Thailand (Phuket and Koh Phi Phi) on Friday for 2 weeks R&R. Can't wait!

Sunday arvo session

A bit of fun to finish off the weekend:

• 15 Thrusters
• 15 Push ups
• 150 m run

5 x through

• 10 Sumo deadlift high pull
• 150 run

5 x through

Saturday's PAIN IN THE PARK!

Warm up:
CINDY for 7 minutes:

• 5 chin ups
• 10 push ups
• 15 body weight squats

(As many times through in 7 minutes)

3 x 5 minute circuits with 2 min rest between circuits.
Each circuit comprised of 1min each of (no rest in between exercises):

• Box jumps
• Sumo deadlift high pulls
• Thrusters
• Push ups
• Hanging leg raises

To finish, 7 minutes of:
15 metre Waiters Walking Lunge*
10 x 1-arm get ups at either end
(* As per normal walking lunge but holding a weight overhead in one arm- as per a waiters tray. Alternate arms on each walk on 15 metres.)


Well done to the mighty QLD REDS!!!

SHORT but not so SWEET

Todays Workout:

• 1000 metre row
• 30 box jumps
• 30 x 1-arm dumbell Snatch (15 on each arm - I used a 22.5kg Dumbell)
• 1000 metre row

Give it a whirl and let me know how you go! The last row leg was a killer! My total time as 13 mins 56 seconds.


SUPER 14 RUGBY STARTS TODAY! WOO HOO!

Twenty Minute Special

Feel like a good fitness workout that doesn't require any equipment? Then have a go at the following. It is 2 x 10 minute efforts with a 3-4 rest in between.

Continually for 10 minutes:
2 push ups, 50 metre sprint, 1 burpees, 50 metre sprint
4 push ups, 50 metre sprint, 2 burpees, 50 metre sprint
6 push ups, 50 metre sprint, 3 burpees, 50 metre sprint
8 push ups, 50 metre sprint, 4 burpees, 50 metre sprint
10 push ups, 50 metre sprint, 5 burpees, 50 metre sprint
.. and continue for 10 minutes, each time increasing the push ups by and Burpees by 1. (The number of burpees will always be half that of the push ups)

Record what number you can reach in 10 minutes (eg: 20 push ups/10 burpees)

Rest for 3 - 4 minutes

For the second 10 minute set, you start from the numbers you finished on (20 push ups/10 burpees in this example) and do as per the first set but work your way down and see if you can get down to 2 push ups/1 burpee in 10 minutes. So you will need to work at the same pace (or faster!) than you did in the first 10 minutes!

Post any questions/feedback/results to the comments section!

ENJOY!!!

RICHARD'S RANT!

Yesterday in 3 different sections of the Sydney media (radio, newspaper and TV), we were amazed to hear that interval training is now "THE" flavour of the fitness month in terms of fat burning. (Insert sarcasm here!) 3 times more effective they tell us! WOW!

Some Australian-based researchers, who are no doubt a lot smarter than I am and have many more letters after their names than I do, told the public what any Strength & Conditioning Coach worth his salt has known for a long time! That shorter, more intense efforts of exercise are more effective at burning fat than steady-state exercise. 8 seconds is the magic number according to the research!

So now every commercial gym and McFitness chain will most likely jump on the 8 second interval band wagon and all of their expensive computerised cross-trainers, bikes and treadmills may now need to add in 8 second intervals into their database!

So is 8 seconds the be and end all of fitness training? ...Who knows, but personally I prefer 8 letters:

H-A-R-D W-O-R-K

Yesterday's PAIN IN THE PARK

Well done to Chris, Josh, Sarah and Nick! You guys nailed it yesterday! Workout was as follows:

8 minutes on/2 minutes rest of the following

1.
2 push ups, run 100 metres, 2 burpees, run 100 metres
4 push ups, run 100 metres, 4 burpees, run 100 metres
6 push ups, run 100 metres, 6 burpees, run 100 metres
..continuing with Push ups and Burpees increasing by 2 each time

2.
10 Thrusters
10 Sumo Deadlift High Pull
10 One-armed "Get-ups" (5 each arm)

3.
15 Wall-ball throws
15 Box Jumps
10 Janda Sit ups

4.
10 Chin-ups
10 Hanging leg raises/knee raises
200 metre run

Tabata push ups to finish.
...and then a rewarding breakfast at Bondi!

PAIN IN THE PARK Tomorrow morning

8am tomorrow morning at DUDLEY PAGE PARK - Military Road, Dover Heights. Email any enquiries to: inyourelement@gmail.com

More fun and fitness games

Rest day planned for today. I need it! Still doing the ZONE diet but my daily blocks have increased to around 21.
Did a killer session in the gym yesterday that had me feeling in a dit of a daze afterwards!

Started with scheduled day of Smolov squats program:
5 x 7 reps @ 130kg.

Then did a WOD that was posted on www.crossfitsantacruz.com a few days ago:

10 Single Arm Snatch Left - 10 Single Arm Snatch Right (Used 25kg dumbell for the snatches)
20 Pull Ups
8 Single Arm Snatch Left - 8 Single Arm Snatch Right
16 Pull Ups
6 Single Arm Snatch Left - 6 Single Arm Snatch Right
12 Pull Ups
Total time was 8 mins 37 seconds.

Then did weighted push ups to finish.

In the ZONE

Kicked off on the ZONE diet yesterday. Its not really too much different from the way I was eating but servings a more strict in their measurement. So felt rather hungry for most of the day due to the reduced overall calorie intake. Yesterday I had about 19 BLOCKS in total. I will re-assess after the first week whether this is too much or too little.

My own workout yesterday was Day 1 of Week 2 on the Smolov squat program.
4 sets of 9 reps @ 122 kg. Legs are sore today!!!

Sunday Roast

My own workout.
Placed 2 cones 100m apart. Power snatches at one end, weighted push ups at the other and sprint in between.

• 10 x Power Snatch (all 40kg) - Sprint 100 metres - 1 x Push up (all weighted with 20kg) - Sprint 100 metres
• 9 x Power Snatch - Sprint 100 m - 2 x Push ups - Sprint 100 m
• 8 x Power Snatch - Sprint 100 m - 3 x Push ups - Sprint 100 m
• 7 x Power Snatch - Sprint 100 m - 4 x Push ups - Sprint 100 m
• 6 x Power Snatch - Sprint 100 m - 5 x Push ups - Sprint 100 m
• 5 x Power Snatch - Sprint 100 m - 6 x Push ups - Sprint 100 m
• 4 x Power Snatch - Sprint 100 m - 7 x Push ups - Sprint 100 m
• 3 x Power Snatch - Sprint 100 m - 8 x Push ups - Sprint 100 m
• 2 x Power Snatch - Sprint 100 m - 9 x Push ups - Sprint 100 m
• 1 x Power Snatch - Sprint 100 m - 10 x Push ups - Sprint 100 m

Exhausted at the end. Total time was 21 minutes 35 seconds.

PAIN IN THE PARK!!!

Today's Session.

3 x 12 minute circuits

Circuit 1 (as many times through as possible in 12 minutes)
10 Single-Arm Get-ups (5 each arm)
10 Sumo Deadlift High Pull
10 Push-ups

Circuit 2 (as many times through as possible in 12 minutes)
10 Thrusters
10 Chin-ups
10 Knees to Elbows
200 metre run

Circuit 3 (as many times through as possible in 12 minutes)
15 Wall Ball Shots
15 Janda Sit-ups
15 Box Jumps
200 metre run

Tomorrow's PAIN IN THE PARK

A CHALLENGE FOR FRIDAY

Anyone got some energy to burn? Try the following:

KELLY (Coutesy of www.crossfit.com)

• Run 400 metres
• 30 box jumps (24 inch box)
• 30 Wall Ball Shots (20lb medicine ball)

5 rounds for time.


I used a park bench for the box jumps (approx 20inches) and only had access to a 7kg medicine ball.
My time was 22mins 40seconds.

Give it a try and post your results etc in the comments section.
Good Luck!

PAIN IN THE PARK!!! Saturday 6th of January

The first PAIN IN THE PARK session for the year saw Richard H, Sara, Howie and Lovey keen to expel some christmes season cobwebs!

The session was 3 x 5 minute rounds of:

• Wall Ball (1 minute)
• Sumo Deadlift High Pulls (1 minute)
• Box Jumps (1 minute)
• Push Press (1 minute)
• 1-arm weighted 'Get-ups' (1 minute)

1 minute rest before repeating.


Then it was 2 x 5 minute rounds of:

• 5 chin-ups,
• 5 push ups
• 5 burpees
• 200 metre run
• and repeat

Finishing off with Tabata Sit-ups and stretches!

Great work - See you next Saturday!