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!