What is crossfit

What the HELL is CrossFit?
Learn all about CrossFit and what its about.

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How to make an alkalizing nutrient rich veggie shake

Well according to the news there is another Baby BOOM upon us.
Today I wrote a post on What To Eat For Pregnancy and wanted to share it with you guys.
If you know anyone that;s pregnant please Share
CLICK HERE to red the post



Also be sure to sign up for my FREE 30 day weight loss challenge above

How to make an alkalizing nutrient rich veggie shake.

Fit Bloke Challenge 2013

Another awesome post here on
Health tips for a healthier you CLICK HERE


1 of the workouts from the fit bloke challenge Sydney

Cleans fun

Be sure to check out my health blog. There is lots of health tips on fitness, nutrition and weight loss
CLICK HERE

Warm up
Double under practice

Skill
Cleans
60kg , 70kg , 80kg , 90kg

Squat Cleans
60kg , 70kg , 80kg , 85kg

WOD
On the min for as long as possible.
1 Power Clean @ 80kg
1 Burpee
2nd min
2 Power Cleans
2 Burpees
3rd min 3,3 ..............

Power Cleans, Burpees. Smashing Workout That Gets Your Heart Racing

Lat Pull
85kg x5,5 80kg x5,5

Single Arm Row
25kg x10,10,10

Hate Rowing

Be sure to jump on here and check out my other blog CLICK HERE




Rowing intervals
500m row with 60sec rest x4

Times 1:41, 1:43, 1:42, 1:41

This smashed me big time. Think it was because I had a big session on Sunday for paddys day. Drinking that is :)


Mobility

Over Head Squats
40kg x5, 50kg x5, 60kg x5, 70kg x2,

Behind the neck push press
70kg x5,5,5,5

Box jumps
This was just messing around at the end of the session. Max height 21.

Day off for me but not for my clients

Wrote an awesome blog post today on obese kids. Well worth a look. CLICK HERE to check it out.

I took today off as I have the open workout on saturday morning. Rested today and tomorrow is just gonna be some intense cardio. 

Vince Smashing Crossfit opens workout 13.2

Deads day

Home workouts can be awesome. You dont actually need to have a gym to be able to train hard. CLICK HERE to check out my other blog where I demonstrate 15 different exercises that can be done at home. Warm up
500m run

Stretching

Strength
Dead lifting
60kg x10, 100kg x10, 130kg x5, 150kg x5,
170kg x3, 170kg x3,

WOD
6 rounds for time of
Power Clean @ 80kg x3
Muscle Ups x5
Box Jumps x10
Time 11:47

Skull crushers 3 sets of 12 Dumbbell Curls 3 sets of 12

Bench pressing fun

Awesome article here about eating raw food for weight loss.
You can check it out by CLICKING HERE

Warm up
500m run

Stretching

Lat Pull
85 x5,5,5,5,5

Bench Press
60kg x10, 90kg x5, 100kg x4, 100kg x3,
100kg x3, 110kg x1, 110kg x1,
60kg x20

WOD
15min AMRAP
Rope pull @ 40kg x3
Prowler Push @ 100kg x2
Sit Ups x30
Score 2 + rope pull x1



This was a bit different. I have never pushed a prowler before and I must say it burns your legs big time. Great little exercise.

Monday madness

 Great article in today post here. Jump on the link here and check it out.
Is-belly-fat-making-you-feel-uncomfortable


Food For  The Day
Breakfast - Lemon in warm water with juice plus
Omelet with mixed veg
Meal 2 - Veg shake with juice plus complete
Meal 3 - Chicken with mixed veg and sweet potato
Meal 4 - Indian, chicken Tika Marsala


Warm up
Double under practice

110 double unders for time.
Time - 57sec

Back squats
60kg x10, 90kg x5,110kg x5, 115kg x5
120kg x1, 125kg x1, 130kg x1

Split jerk
60kg x5, 80kg x3, 90kg x1,1,1 80kg x3

10min AMRAP
500m Row
3 Handstand Push Ups
10 Toes To Bar
10 Wall ball

Friday cardio

So today I didn't want to do any weights as I am doing the crossfit opens WOD 13.1 tomorrow.

Today so was just incline sprinting at level 10 on treadmill.

This is the first time in actually has to slow for the last few sets. Normally I finish on 17.5, 18, 18.5, 19km/hr but had to drop down to 16.5km/hr for the last 2.

Lactic acid was building up in my legs big time and felt dizzy. Still Haven't been sleeping well so may be it was from that.