This article is just one of many that suggest that strength training when done in an instable environment negatively affects the absolute force production.

 What that means is you can't lift as much when you are standing on a bosu ball, a swiss ball or in Asics Gel Kayanos.

Volleys have a thin sole. So at no point is the message, of where the floor is, disrupted as it heads from the floor to the heels to the brain. In conventional running shoes people will generally shift their weight forward to where the sole is thinner in an effort to feel the ground again, this leads to big undesirable  forces through the knees.

 So I need two pairs of shoes?

You can run in a volley but you must revert to a more primitive running pattern(midfoot contact and shorter strides) so that the heels don't get bruised. The conventional running shoe has been around for 40 odd years and despite how much we spend on them there is no data suggesting running injuries are reduced as a function of wearing them.

Go grab a pair of volleys for 25 bucks and conduct an experiment on yourself, it can be a great way to learn - especially when conventional wisdom isn't producing results. 

 3-3-3-3-3-3-3 Deadlifts

After warming up we will find a weight that we can lift for 5 reps but not for 6, AKA your 5 RM.

Then put the weight up 5-10% and cycle through 7 sets of 3 reps.

This is the workout, give it 100%

Scores(max weight lifted this morning):

Venues for Week 5 Afternoon Bootcamp:

Tuesday 9/2/2010 - 5.30 pm Queens Park

Thursday 11/2/2010 - 5.30 pm Re-Assessment at FIT Solutions Gym

Venues for Week 5 of Morning Bootcamp:

Tuesday 9/2/2010 - 5.15 am Little Greenwood Park 
                                     (Greenwood Drive opposite Miller Circuit)

Thursday 11/2/2010 - 5.15 am Queens Park

Friday 12/2/2010 - 5.15 am Re-Assessment FIT Solutions Gym

 I was lucky enough to spend the weekend surrounded by some great trainers and some awesomeCrossFit athletes and one of my favourite sayings from the weekend is:

"Don't paint a dirty car."

What does this mean?

Well if you are not : giving 100% everytime you need train, resting properly when you have to, eating as well as you possibly can and sleeping 7-9hrs a night then don't get too wrapped up in which protein powder will work best for you , which type of compression garment is going to maximise your recovery or whether you should be doing extra sessions.

When you can show that you have genuinely hit the basics with all you have to give and now have stopped seeing improvement then we can delve deeper into the gimmicks but for now get the hose out and apply some albow grease, it will come up shining like new.

I am looking forward to hitting a strength WOD tomorrow.

For time complete:

100 DB Thrusters

*To start, and at the beginning of each minute complete 3 burpees
before continuing with thrusters.

Thanks CrossFit Brisbane.

Zac 11kg WTF 5.39
Sal 7kg 6.39
Jeff 15kg 8.17
Kate 10kg 8.32
Narelle 8kg 8.43
Pat 10kg 8.50
Chris 10kg 9.26
Mia 6.5kg 9.27
Caryn 3kg 10.04
Robyn 8kg 11.32 
Ryan 7.5kg 11.43
Eriica 8kg 12.38
Bec 6.5kg 12.53
Sturgo 12.5kg 13.32
Lyle 10kg 14.49
Todd 15kg 20.49 

In Pairs complete:

3000m rowing

300 pushups

*Each partner to complete 30 pushups before tagging the rower who then
completes their 30.  Continue until all pushups and rowing has been completed.
Modify pushup as needed.

Sturgo-Kara 21.41
Chris-Robyn 16.36
Jonesy-Reek 18.10
Annalise-Mia 16.07
Michelle-Cita 15.30
Bec-Michelle B 16.20

 "Its a chipper!"

We are going to chip away at this one.

Chippers are basically more than 4 movements in a workout. Usually CrossFit WODs will have between one and four movements but one of the charters is "Constantly Varied" so we are going to hit a medium chipper this morning.

For time once through:

500m row

30 Push ups

30 Renegade rows

30 Double unders

30 Lunges

 30 Squats

run 400m

Scores:

 5-5-5-5-5 single arm shoulder press.

This work out will be done as follows; sets of three reps each arm will be performed until the weight is too heavy to achieve 3 reps. then with a slightly lighter weight(about 5-10%) you will conduct 5 sets of 5 reps - this should be hard.

This is a strength day, we will be seeing a whole lot more of these in the weeks and months to come.

Strength is a cornerstone of fitness. Every task you attempt is affected by your absolute strength.

For example in boot camp if you and your team are required to press a tyre overhead 50 times the person who has the lowest value for their press is likely to fail first.

 Strength training is the ultimate test of movement efficiency, any inefficiency will be punished by way of a missed lift.

 So lets get excited about this workout and lift as heavy as you can.

Scores:

 In the pursuit of increased fitness the successful are rarely those who just turn up the most. Improvement is largely dependent on effort.

At Fit solutions it is possible to train 6 days a week and twice a day but this may not be the best way to pursue suceess. 

Listen to your body, take a rest day here and there. We want 110% out of you at every session, this is simply not possible if you are not well rested from the previous bout of sessions.

The take home message is train like your life depends on it and rest when you feel you need to.

Poor sleep, sugar cravings and niggling injuries may be indicators that you are overtraining, an early night and a lie in without the alarm twice a week may be just the fix.

Food for thought.

 2 intervals of :

1000m Row

30 Wallballs

800m run

Second Wave will begin once whole first wave has finished the row.

 Second interval will be at least after a 1:1 rest

 Scores:

 Partner WOD

Perform for time:

60 - 50 - 40 - 30 - 20 - 10  Squats

10 - 20 - 30 - 40 - 50 - 60Seconds in Handstand hold

 Partner A & B do there squats then Partner A does Handstand hold while Partner B spots them them they swap roles then repeat until the work is all done.

This is, at its fastest, a 10 minute workout - our goal is to knock it over in no more than 20 mins.

 As Many Rounds (and Reps) as Possible in 10 minutes of 200m Run & max push ups

 Scores:

The locations for Afternoon Bootcamp are as follows:

Tuesday 2/2/2010: 5.30 pm @ Rockpool, Strand

Thursday 4/2/2010: 5.30 pm @ Anderson Park

The locations for the Morning Bootcamp are as follows:

Tuesday 2/2/2010: 5.15am @ Riverway car park

Thursday 4/2/2010: 5.15am @ Picinic Bay surf club (strand park)

Saturday 6/2/2010: 5.15am @ Ross River Dam

Warm-up:              Run 800m
                                10 prisoners + 10 T-rotations + 10 spiderman lunges
                                 Practice SDL HP

Work:                      In teams of 5 AMRAP for 16 mins:
                                1. Row 250m
                                2. Rest
                                3. SD HP
                                4. Box Jump
                                5. Pushup

                                Must tag next person and a rep count will be taken on 
                                every movement to have a final tally for each team at the
                                end.

Warm-up:                 Foam roll + stretch
                                   Row 3 mins
                                   Work snatch progressions         

Work:                         Power Clean 2-2-2-2-2

Finish:                       50 KTE                         

Warm up:            Row 500m
                              Partner Med Ball throws

Skill:                     Push Press

Strength:              1 A Back Squat 3-3-3-3
                                  B Max Pullups x 4 sets

                               2 A Push Press 5-5-5-5
                                  B Box Jump 4 x 15 (aim to go unbroken)

Met Con:                1 round for max reps of:
                                1 min burpees
                                1 min air squats
                                1 min row for calories
* The clock is going to run continuously on this one so on the 1 min call
   move on to the next movement.

Finish:                     100 MB side to sides

Venues for Afternoon Bootcamp this week as follows:

Tuesday 26/1/2010 - 5.30pm Sherrif Park (Love lane)

Thursday 28/1/2010 - 5.30pm Long Tan Pool

Venues for Morning Bootcamp this week as follows:

Tuesday 26/1/2010 - 5.15 am Greenwood Park

Thursday 28/1/2010 - 5.15 am Sherrif Park

Saturday 30/1/2010 - 5.15 am Anderson Park

Warm-up:             800m run
                               walk lunge twists + T rotations + single supermans

Strength:                Deadlift technique
                                 Use upt to 5 sets to set about 50-60% working weight for
                                 the met con.

Met Con:                 5 rounds for time of:
                                  9 Deadlift
                                 12 KB swings
                                 15 Burpees

Finish:                      30 Knees to elbows or Hanging tucks
                                 

 Warm-up:              400m run + 300m row + 100 single unders

Skill:                         Thruster technique

Work:                         AMRAP in 4 mins of:

                                    1.  DB Thrusters

                                    2.  Pushups

                                    3.  Row for Calories (rest 2 mins between each)

                                    Rest 5 mins then as a group

                                    4.  Run 3 x 200m with 1:3 work-rest

* Don't be stubborn with your Pushups we are looking for a full range movement
and to get in as much 'quality' work as possible so breakdown sets and scale
down the movement.  Row is a Tabata protocol 20:10.

Warm up:              Row 400m + Run 400m +
                               20 T-pushups + 20 Prisoner Squats + 20 Stickem ups

Skill:                        Press + Push Press
                                 Deadlift + SDL HP 
                                 (looking to spend up to 20 mins with this skill work) 
 
Met Con:                 AMRAP in 20 mins of:
                                 250m row
                                 12 Wall Ball shots
                                 200m run
                                 12 Box Jumps

Finish:                     100 Bicycles (slow tempo)

Warm up:           Skipping 5 mins 
                            (work double unders last 10sec of every minute)
                             Dynamic movement stretch

Skill:                    SDL HP + MB Clean (5 mins on each)

Strength:             Work up to 3-4 sets of 3-5 reps of Power Clean focusing
                              on technique and not load.

Met Con:               21-15-9 of:
                               Power Clean
                               Pullups

Finish:                   GHD situps 3 x 15
                                      

Venues for Afternoon Bootcamp as follows:

Tuesday 5.30 pm - Dan Gleeson Gardens (meet in council car park
                                   off Hinchinbrook Dr)

Thursday 5.30 pm - Greenwood Park (corner of Greenwood Dr and
                                     Thuringowa Dr) parking will be tricky because of soccer
                                     at the park but do your best and we will meet at the Rage
                                     Cage.

Venues for Morning Bootcamp as follows:

Tuesday 5.15 am - Western Lions Park (corner of Charles street and Fulham road 
                                   behind Heatley Primary school.

Thursday 5.15 am - Riverway (meet in the car park)

Saturday 5.15 am - Weir school Ross River road (meet in the car park)

Warm up:            800m run +
                              KB drills (practice hand to hand swing) +
                              
Skill:                      Air squat

Strength:              1 Back Squat 3-3-3-3

                              2 A Max ring dips (or bar-bench dips) x 3 sets
                                 B Hand to hand swing 3 x 20

                              3 Max Handstand hold x 3 sets

Met Con:              3 rounds for time of:
                              10 burpees
                               20 squats
                               30 walk lunges

Finish:                  20 side plank lifts / side                 
                             

 W/up: Run 400m + Row 30 Strokes (Easy) + Run 200m + Row 15 Strokes (Steady)
10 Spiderman P/Ups 15 Lying Back Ext  20 Walk Lunge

Skill: Double Unders

Work: Run 400m
30 Squats
30 Situps (Butterfly)
30 Push Ups

4 Rounds for Time 

 Finish: Row 500m Easy
2 Sets Max Pullups 

W/up:         Run 400m + Row 400m
                    5 Dive bombers + 10 alt lunge twists + 20 single supermans
                    30 second dish hold

Skill:            Front Squat (5 mins)

Work:           1 A - Bench 5-3-1 (heavy single must not fail)
                        B - Rower max watts (record each)

                      2 A - Prone Pull 10-10-10
                         B - Sledgehammer hits 15-15-15

                      3 A - DB alt lunge 10-10-10
                         B - Prowler runs 5 consecutive move marker each rep

Finish:          20 sec Beast effort
                       30 sec rest
                      20 sec Tread effort @ 16 km/h and 5% 
                       repeat
                       2 x max L sit or tuck holds
                         

Afternoon Bootcamp venue for this week.

Thursday 14/1/2010 - 5.30 pm meet at the corner of Wills and Stanley Street.

Venues for Morning Bootcamp group for this week.  Remember we are doing a Friday this week instead of a Saturday.

Thursday 14/1/2010 - 5.15 am meet at corner of Wills and Stanley Street.

Friday 15/1/2010 - 5.15 am meet at Rock Pool

W/up:            400m run +
                       20 air squats + 20 mountain climbers +
                       400m run

Skill:              Press + Deadlift

Work:            Strict Press 5-5-5-5

                       Deadlift 5-5-5-5

Met Con:        AMRAP in 10mins of:
                        9 DB Push Press
                       12 KB SD High Pulls
                        15 Pushups

Finish:            20 hanging tucks

W/up:       800m run
                  5 mins working on core and midline stability
                 
Skill:          Thrusters

Work:         5 rounds for time of:
                   200m run
                    21 Thrusters
                    21 Box Jumps

Warm down:  Row easy 500m
                         1 set max handstand pushups

W/up:        Row 500m + Run 400m
                   Light KB movement 3 mins (swings,cleans,presses)

                  20 wipers

Skill:           Air squat

Work:          1 A - Back Squat 7-7-7
                       B - Strict Pullups 7-7-7

                     2 A - KB swing 3 x 15
                        B - DB Bench 3 x 8-10 (311)

                     3 A - Back Extension 2 x 20
                        B - Ring Dip Hold 2 x 30 sec or max

Finish:         3 x 20 second max effort bike,row or run - 1 min rec
                      50 Ab mat situps
                  

This week sees us launch our new timetable.  We are kicking off tomorrow night with FIT BOX at 5.30pm and then FIT O.C.T at 6.30pm.  Both classes will be run at Dan Gleeson Gardens same as last year.  Looking forward to seeing you guys there.  For all other class times check the website from tomorrow with an updated version of the timetable.

Morning Bootcampers report for assessment at the Fit Solutions Gym 5.15am Tuesday.  The afternoon crew you will need to meet at the Gym at 5.15pm Tuesday arv.  If there are any questions feel free to contact the Gym.

W/up:     3 mins skipping
               3 mins MB throws of any type

Skill:       Air squat (5mins)

Work:       Part 1
                 Workout 2 from CrossFit Penrith Top Dog games
                  10 min AMRAP (as many rounds as possible) of:
                  15 Chest to Bar Pullups/Pullups
                  12 Ring Dips
                   9 KB swings 
                   rest 10 mins then

                  Part 2
                   3 rounds for time of:
                   50 squats
                   25 Double Unders

Warm down:     500m easy row
                            20 KTE (knees to elbows or perform a hanging tuck)

W/up:          400m run + 200m row + 400m run+
                     10 T pushups + 10 prisoner squats + 10 BW rows
                     20 wipers

Skill:             Push jerk + Deadlift (spend 5 mins on both movements)

Work:           Push Jerk 5-5-5-3-2-1 (rest as needed)
                     Bench Press 5-5-5 (rest as needed)
                     then
                     5 rounds of:
                     5 Deadlift
                     10 Burpees
                     then run 400m. (WOD from CrossFit Penrith Top Dog Games)

Warm down:      A   Max pullups x 2
                             B   Plate Plank Hold 1 min x 2

1.   Foam roller 8 mins

2.   Boxing technique + power 10 mins

3.   4 x 3 minute efforts at 60-65% with 1 minute rec.
      Mix efforts up between bike, rower and treadmill

4.    Stretch 20 mins

W/up:       500m row + 400m run +
                  20 walk lunge twist + 20 spiderman lunges + 20 RDL walks +
                  20 sec + 20 sec + 20 sec curl

Skill:           MB cleans (8 mins)

Work:         Hang Clean 5-5-5-3-3-3
                   (rest as nedded between sets aim for quality reps with good technique)

Finisher     For time:
                    MB clean 10 down to 2
                    Pullup 2 up to 10

Warm down:    2 x max flexed arm hangs
                           2 x max L sits
               

W/up:        1000m row +
                   20 alt lunges + 20 mountain climbers + 20 double supermans
                   10 SB tucks + 10 SB rollouts

Skill:           Front Squat

Work:          1 A  Front Squat 8-8-5-3
                       B  Box Jump max height 3-3-3-3 each rep 20 sec apart (2 min rec after B)

                     2 A   Push Press 5-5-5-5
                         B   MB Slams 5-5-5-5 (1 min rec after B)

                     3 A    DB walk lunge 10-10-10/leg
                         B   Ab mat sit up 3 x max in 30 seconds (30 sec rec after B)

Warm down:  3 min row
                          Stretch

 No Equipment Mini-WOD

5 min jog warm up then
Run 1 min hard - 1 min easy - 1 min hard - 50 sec easy - 1 min hard - 40 sec easy
until you get to 1 min hard - 10 sec easy then
5 min jog warm down (Use a 75-85% for hard effort)

W/up:     300m row + 600m run
               10 stickem ups + 10 YTWL + 5 chins + 10 clap pushups + 15 Jump squats
                20 dead bugs + 20 rev crunches

Skill:       Push jerk (6mins)

Work:        5 rounds for time of:
                  30 Jump Lunge
                  30 Decline Pushups
                  20 KB swings
                  20 KB upright rows

                  * Rest 2 mins at the end of each round.  Aim is to keep intensity
                    on each lap as high as possible so go as hard as you can.  Enjoy.

Finish:        10 Jacknife
                     20 bicycles
                     3 rounds continuous.
               

W/up:     400m run + 200m row + 400m run
               KB movement 5 mins (swings,cleans,snatches etc)
               10 wipers + 10 scissor kicks x 2

Skill:        OH squat (5 mins)

Work:       OH squat 6-6-4-4-3-3

Finish with:   15-12-9 of
                        Chest to bar pullups
                        GHD situp (or any type of situp)

Warm down:   10 x toes to bar
                           400m jog

MINI-WOD

5 rounds for time of:
20 squats
20 pushups
100m sprint
(walk back rec. after each run before starting next round)

* I know sometimes the WOD can seem in another language but if you are trying to follow but please don't be discouraged.  We have added a MINI-WOD (as above) for people without access to equipment or a gym and we will continue to do this most days.  I will endeavour to keep things as easy to follow as possible in the future but if you have any queries ring or email me anytime.

Run 20 mins and record distance

W/up:     800m run +
               10 cable pulls + 10 cable pushes +
               20 pushup supermans + 20 OH walk lunge
               30 second front plank-side-side-front

Skill:       Deadlift (5mins)

Work:      Deadlift 5-5-4-3-2-1-1-1 (aim for a new PB)
                rest as needed between sets but try to spend no longer than 25 mins here

                rest 10 mins then complete 10 min AMRAP of:
                2 Muscle up
                4 HSPU
                8 KB swings

Warm down:   1 x max handstand hold + 3 min row

W/up:     500m row + 400m run
               Dynamic static movement + 10sec curl up holds (left leg,right leg,both legs)

Skill:     Snatch progressions (OH Squat practice) 10 mins

Work:    1 A - Bench 5-1-5-1 (second set of 5 be heavier than first set and feel good)
                 B - Bentover Row 4x8 (rest 2 mins after B)

              2 A - DB Thruster 5-5-5-5 (lift explosively)
                 B - SLRDL 5-5-5-5 /leg (rest 1 min after B)
              
                Rest 5 mins then:                 

              3 - 12 min AMRAP of:
                     20 Wallball
                     15 Box Jumps
                     10 SDL HP

Warm down:   3 min row + MB power work

1.     10 mins foam roller

2.     W/up - 3 mins row or run

3.     Shoulder mobility circuit - cricles, back and forward, up and down 5 mins

4.     Boxing  10 mins (work technique and power)

5.     6 x 2 mins moderate efforts of bike,row,run,swim 1 min recovery between each

6.     Core circuit - 15 sit up and throws + 15 side to sides + 30 bicycles + 15 hanging tucks

7.     10 mins stretch

W/up:     1000m row
                20 alt lunges + 20 mountain climbers + 20 double supermans
                10 SB tucks + 10 SB rollouts

Skill:       MB clean (8-10mins)

Work:     Build up with 3-4 sets of Squat Cleans concentrating on technique not load then

               For time complete 21-15-9 of :
               Squat Cleans
               Ring Dips
               (as always modify and scale where appropriate)

Warm down:     3 x max L sits
                            3 min easy row
              

W/up:  400 run + 200 row + 400 run
             10 T pushups + 10 prisoner squats + 10 BW rows
              20 wipers + 20 scissor kicks

Skill:   squat (no more than 5 mins)

Work: 1 A - BB Squat 5-5-5-5-5
               B - Strict Pullups with load 2-2-2-2-2 (rest 2 mins between A and B)

            2 A - KB Swing (go heavy) 3 x 15
              B - HSPU 2 x max  30 sec between x 3 sets (use incline pushup)(rest 1 min between A and B)

            3 A - DB power Step up (go light and fast) 3 x 10/leg
               B - KTE max reps x 3 sets (use a knee tuck) (rest 30 seconds after B)

            4 - Row 30 seconds for max metres x 3 sets on 2 minutes

Complete 3 rounds for time of:

21 Pushups
18 Squats
15 Bicycles
12 Burpees
 9 1 arm KB thrusters/arm (striders)
 6 Pistol Squats (one legged squat to bench)
 3 Handstand Pushups (decline pushup nose to ground)

A very merry Christmas to everyone.  We hope you have a wonderful day with family and friends.  Thank you for all your support throughout the year and we hope you are looking forward to 2010 as much as us.

Complete 5 rounds for time of:

15 KB swings (Squats)
15 KB OH walk lunges/leg (walk lunge)
15 KB single arm press/arm (pushup)

Use a DB in place of a KB or do the sub exercise.

If you can get to a beach for this one it would be good but if you cant dont worry just go somewhere you can mark out 30m.  Again if you dont have a kettlebell try the sub exercises.

For time:
21 KB Swings (21 squat jumps)
Bear crawl 30 m
21 Pushups
Bear crawl 30m
21 KB cleans/arm (21 lunges/leg)
Burpee bound 30m
21 Squats
Burpee bound 30m
21 snatches/arm (21 striders/leg)
Run 30m
21 situps

Find a park or somewhere you know there is something you can do either pullups, jumping pullups or BW rows.  If you dont have anything like that near you substitute with dips of any type.  Toes to bar is an advanced core exercise which invovles you bringing your toes up to the bar from a hanging position whilst keeping arms straight.  Substitute this movement with a KTE or any type of situp.

Run 10 mins
then
15-12-9 of:
Pullups (or dips if no pullup bar)
Toes to Bar (Situps)
finish with
Run 10 mins

The doors of Fit Solutions are closed for the next two weeks but we know there are plenty of people still looking for something to during the break so we'll be posting some workouts that won't require a lot of equipment to keep you guys busy.  Thanks again to everyone for your continued support over the year and the team at Fit Solutions wish you a very merry Christmas and safe new year.  See you in 2010.

Holiday workout 1

10 minute AMRAP (as many rounds as possible) of
- 5 burpees
- 10 KB swings (air squat if you dont have a KB or DB for swings)
- 20 pushups