The Fast Way to Total Fitness

“There are 3 kinds of people in this world…ones who watch what happened…ones who say what the hell just happened….and there are others who makes things happen!!….Which one are YOU? “

Warmup & Joint Mobilisation

2 mins Skipping and Mobilisation of the joints

10 x Single Leg Hip Extensions / Bird dogs / Spiderman Crawls

x 3

Workout: Tabata [20 / 10, x 8....4 mins work total per exercise]

Burpees [Gold Standard, if you can]

Squats [Bottom to Bottom......on the 10 sec 'REST' you hold the bottom position of the squat!!!!]

Skipping

KB Swings

1 min rest between exercises

Core Workout to finish

30 secs each exercise, flow from one to the other, 2 x through

Plank / Side Plank / Side Plank / Reverse Plank

Cool Down and Stretch

Great workout today…..those squats hurt for sure…..well done to EVERYONE on today’s effort……I won’t mention the ‘Finger’ incident here, Maria ok

This is a naaasty workout…..it is one of my favourite formats…..we work to a continuous clock.

Warmup & Joint Mobilisation

2 min SKipping

5-10-15

Pushups / Squats / Burps

2 min Skipping

Workout

Burpees [Gld Standard] / 1/2 Burpee x 1min

Squat & Press x 1 min

Prisoner Style Lunge [with a jump if you want to go wild ] x 1 min

Plank x 1 min

Rest x 1 min

4 Rounds

Continuous clock….runs for 20 mins…aim to transition between exercises as quickly as possible.

Cool Down & Stretch.

This format can be used for virtually any 4 exercises….it is the continuous clock that makes it hard….and the swift transitions from exercise to exercise.

Have fun with it

Have a great weekend

Warmup & Joint Mobilisation

2 min Skipping

5-10-15

Pushups / Squats / Burps

2 min Skipping [FAST]

Workout

1 length Walking Lunge [Prisoner Style]

20 Knees to Chest

1 length Burpee Broad Jump

20 Mountain Climbers

1 length Bear Crawl

20 Russian Twists /  Leg Raises

4 Lengths Sprinting

2 min Rest

2 min Squat [Full Range of Motion.....as many as possible...record is 136 held by Lorraine]

1 min rest

2 min Renegade Row

2 min Rest

50 x Burpees [Gold Standard]

Cool Down and Stretch

Tremendous effort by Hayley who came to both the morning and evening sessions [Are you quite Mad!?!?! You knew what was coming up ]

Well Done to Shawn who finished the Burpees [GS throughout] in 3m 4s!!!

Well Done to Maria who achieved 126 Squats in the 2 mins….Fantastic Effort.

Have a great one

“Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, ‘This is the Real me’, and when you have found that attitude, follow it” - James Adams

Winners:

Most Inches lost in 21 DAYS:

Melissa who lost a staggering 14 inches in that time!! You win the SPA treatments and the free month’s bootcamp. [Melissa also took herself out of the running for the other 2 categories.....nice one!!]

Most Reduction in Body Fat Percentage:

Joeleen who lost an impressive 5.3% over 21 Days!! You win the Natural Soaps and Lotions Gift Box from Petra and a free month’s boot camp.

Most weight lost in 21 Days:

Matt from the Morning Crew….lost a tremendous 11.2lbs in just 3 weeks. A testament to the hard work and dedication shown. You too have won the Gift Box and a free month’s boot camp.

Many thanks for everyone’s efforts and dedication through the last 21 days….truly inspirational….I can’t wait until the New Year…..a 30 day challenge will commence. You have been warned…..

Anyhoooo, on with the workout:

Warmup and Joint Mobilisation:

10 x Single Leg Hip Extension / Bird Dogs / Spiderman Crawls

x3

Workout: Big 5, Fifty Five [Inspired by Dan John and Gym Jones]

10 -1; you start with 10 reps and work through the exercises, then repeat doing 9, then 8 and so on until you do 1 rep of each exercise. Take rest as and when necessary, however the aim is to finish as quick as you can, whilst maintaining good form and full range of motion throughout.

Burpees / Burps

Squat & Press

Deadlift

Pushup

Knees to Chest / Leg Raises

From 5 reps and below, do the hardest variation of the Burpee and Pushup that you can. [Go for Gold Standard on the Burpees.....and Hindu or Spiderman Pushups]

Played Games afterwards for a finisher……included Bear Crawls [You were lucky, Kristal in being away!! ]

Cool Down and Stretch

Enjoy the day off tomorrow….see you Thursday

“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do, You can act to change and control your life; and the procedure, the process is its own reward” Robyn Davidson

Today was the final day of the challenge, and consisted of the final measurements. There was also a workout there if individuals wished to have a workout too.

The results were astounding…..in a mere 21 days, people lost inches, lost weight and reduced the percentage of fat in the body….and in some cases the reductions were truly incredible.

Participants lost 3.5 inches up to a staggering 14 inches within those 21 days!!

As you know, I do not put much stock in weight loss, inches are a more effective way of measuring progress, however there were losses of 7, 8, 8.7, 11 and an incredible 16lb over the 21 day period.

Winners will be announced in due course.

The workout that was available for people was the following:

After the warmup and Joint mobilisation,

10 SDL High Pulls

20 Pushups

30 Squats

40 Woodchoppers [with Weight]

30 Squats

20 Pushups

10 SDL High Pulls

Cool down and stretch.

Number of rounds was up to them…most did 2 rounds, although Shawn did 4!

“Opportunities to find deeper powers within ourselves come when life seems most challenging” - Joseph Campbell

Great session today….gave the guys a choice between the workout on the board and the workout in my mind….they chose the workout in my mind…..Rather than choose the obvious [what was written on the board] they chose the unknown…..guys, that’s what life is all about…..don’t be afraid of the unknown….embrace it, face it full on and enjoy the journey

Warmup & Joint Mobilisation

Workout:

5 Burpees GS

100 Rope Turns [FAST]

10Burpees GS

100 Rope Turns [FAST]

15 Burpees GS

100 Rope Turns [FAST]

20 Burpees GS

100 Rope Turns [FAST]

20 Burpees GS

100 Rope Turns [FAST]

15 Burpees GS

100 Rope Turns [FAST]

10 Burpees GS

100 Rope Turns [FAST]

5 Burpees GS

Short, Sharp and Brutal…..just a skipping rope and a burning desire to finish

And A terrific energy by the evening session, who did this outside in the College Car Park under the roadside lamp….AWESOME….have a great weekend.

“The purpose of life is not to be happy. It is to be useful, to be honourable, to be compassionate, to have it make some difference that you have lived and lived well” Ralph Waldo Emerson

Warmup & Joint Mobilisation

10 x Squat / Spiderman Crawl / Bird Dogs

x 3

Workout: 30 / 30 in Pairs [P1 exercises whilst P2 rests] Keep score and aim to beat your score…go through the exercise 4 times before moving onto the next exercise

Clean & Press

Split Squat

Burpees [Full or Gold Standard]

Leg Raises [Hanging if possible]

Renegade Row

Cool Down and Stretch

This was an outstanding workout…..we have not done this type before….the level of grit and determination shown was incredible….you ALL pulled out the stops.

Kudos to Maria, Hayley and Shawn for doing Hanging Leg Raises [SUPERB EFFORT - showing a level of fitness that most people only dream of................and Maria, I remember the other month where you found it difficult to just hand from the bars in the play area ]

Jo……showing every one that to truly go after one’s goal may require blood sweat and tears [but no tears were shed tonight....the other stuff.....oh yeah!! ]

And a Big Thanks to Don for letting us use his facility…..Underground Strength & Fitness in Cranbrook; a man who shares my philosophy that to get fit you need to put the work back into workout!!

Have a great one

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired and success achieved.” Helen Keller

Warmup & Joint Mobilisation

30s JJacks / Squat & Reach / Pushups

x 3

Workout: AMRAP 20 mins [As Many Rounds As Possible]

10 SDL High Pulls

10 Press

10 Burps / Burpees

10 Leg Raises

10 Pushups

Cool Down & Stretch

Great Scores By everyone…..however a BIG Congrats to the following…..Shawn who scored a Massive 12!!!…..Maria who completed 11 Rounds [with full Burpees throughout!!]….Linda who did 11 rounds…..outstanding results…well done guys….that was 20 frickin tough minutes.

Workout: Strength Workout [1 KB and Bodyweight]

Go Heavy on this one [Courtesy of New Jersey Crossfit]

1 Hand KB Swings 5r / 5L

10 Pushups

Clean 5r / 5L

Press 5r / 5L

5 Pullups

5 Rounds [Used a 20kg KB]

Workout: Tabata Rocks [20 / 10 x 8 for 4 mins total]

Skipping [Full Speed]

1min Rest

KB Swing [used 16kg]

1 min Rest

Burpees GS

1 min Rest

Good Fun was had by ALL

“Deep unspeakable suffering may be called a baptism, a regeneration, the initiation into a new state” - George Eliot

Decker made a welcome reappearance today….and as ever had his usual sense of humour about him.

Warmup & Joint Mobilisation

30s Jumping Jacks / Pushups / Squat & Reach

x 3

Workout: Decker’s Return

Hearts - Mountain Climbers

Diamonds - Squat & Single Leg Lift

Clubs - Pushups

Spades - Woodchoppers

Jokers - 2 Lengths of Lunges and 2 lengths of Bear Crawl

Face Cards are 10, Aces are 11.

Cool Down and Stretch.

Great intense workout today guys…..and welcome to Thora, Nicole and Jill….straight into meeting with Decker

PM Session:

5 Burpees GS

100 Rope Turns [FAST]

10Burpees GS

100 Rope Turns [FAST]

15 Burpees GS

100 Rope Turns [FAST]

20 Burpees GS

100 Rope Turns [FAST]

20 Burpees GS

100 Rope Turns [FAST]

15 Burpees GS

100 Rope Turns [FAST]

10 Burpees GS

100 Rope Turns [FAST]

5 Burpees GS

Short, Sharp and Brutal…..just a skipping rope and a burning desire to finish

Teams of 3 today.

Warmup & Joint Mobilisation

30s Jumping Jacks / Pushups / Double Leg Hip Extensions

x3

Workout:

P1: 200 Rope Turns [Skipping]

P2: Exercises

P3: Rest

Once P1 has finished, P2 rests, P3 goes onto skipping and P1 then does the exercise…..the person skipping sets the pace for the exercise period [and consequently the rest period] - They each rotate through until all have completed the exercise before moving on to the next exercise

Clean & Press

Deadlift

1/2 Burpee GS

Plank

Side Plank with Torso Twist [Change on 100]

Wood Chopper

Cool Down and Stretch.

Nice work by everyone today guys.

Where there are groups of 4, just have 2 people join up and they can Skip together, Work together and Rest together.

Have a great weekend and see you guys Monday……..I believe my mate Decker will be along next week