Push up          Sit up

10                      15
12                      18
8                        15
8                        15
13                      19

Since my Tuesdays, Thursdays, Saturday and Sunday are reserved for my runs, I notice that I’ve been neglecting my strength training program which was previosuly held on Monday, Wednesday and Friday. I’ve decided to put my weight training on hold as my body has become too big for my liking and the extra layers of fat and spare-tyres around my waist just accentuate my fatiness.

Therfore, I’m starting all over again on these two bodyweight strength training programs; the 100 push ups and 200 sit ups training programs. As much as the goals for these two programs are to achieve the century and double century targets respectively, my main focus is to strenghten my core which is the building block to overall body strength. I think.

And from the look of it after I’ve completed these two exercises, I still have a long way to go.

Let’s go!

I’m an advocate of non-apparatus training techniques in situations where you do not have the ability to use an apparatus. This may be due to an injury which prevents the range of motion necessary to perform certain apparatus-based movements or it may be that you simply don’t have access to the equipment necessary to perform apparatus-based exercises. Whatever the reason for using them, non-apparatus techniques can be a great way to achieve muscular development. However, I would not recommend replacing an apparatus-based routine with a completely non-apparatus training routine.

I’ve used a variety of non-apparatus training methods over the course of my career and I’ve been intrigued by the high level of interest that such methods receive from the general public. Given the high level of interest in these methods, I’ve outlined my top recommendations for a non-apparatus training routine. We’ll begin with an upper body routine in this post, and in the next post, I’ll share my lower body recommendations.

Upper Body

Pull-Ups/Push-Ups

Alternate chin pull-ups with raised push-ups. You’ll want to do 3-4 total sets of each exercise while alternating between exercises for each consecutive set. Neither exercise will detract from your ability to perform the other because you’re working completely different muscle groups.

You can use a swing set, monkey bars, or other playground equipment for a chin pull-up bar.

It’s fairly easy to find a pull-up chin bar. It might be something you fashion from items around the house or you can find one on a school playground. When you do your pull-ups, you’ll want to bring your chin in front of and just over the bar. When you come down, don’t go all the way down into a complete hanging position. You’ll want to stop about 3-4 inches short of a complete hang and then begin to pull yourself up again. This is to keep your muscles under tension and you’ll learn across exercises that the time your muscles are under tension is extremely important for muscle growth. You’ll aim to complete whatever number of reps you can do and then repeat that number for each pull-up set.

For the push-ups, you’ll want your legs raised. You can prop your legs on a wall or stairs, whatever is convenient in your training area. For each push-up, your chest will nearly touch the ground. When you come up, you want to push until your arms are about 85-90% straight. Don’t lock your elbows. You’ll aim for as many as reps as you can get and sustain across each set. You don’t want to drops reps each set.

Leg Raises/Crunches

To target the abs, you’ll do leg raises using the pull-up bar. From a hanging position, you will contract your abs and raise your legs from a vertical position up to a horizontal position where they are extended straight out in front of you. You may also use traditional crunches to target the abs.

In the next blog post, I’ll share my lower body non-apparatus training recommendations.

Until then, keep training hard.

Jack King

Ja, man glaubt es kaum, aber es ist wahr. Das süsse Mädchen auf dem linken Foto ist niemand anders, als Amy Whinehouse.

Beim Anblick dieses Bildes fragt sich  jeder unwillkürlich, was in Miss Whinehouse Leben schief gelaufen sein muss, damit man zwischen diesem Foto und dem seelischen Wrack, welches uns heute von Bildern entgegenstarrt ein Zusammenhang entsteht?

Für viele ist es eindeutig Blake Fielder Civil, der sie in den Abgrund riss. Betrachtet man sich Bilder von vor seiner Zeit erhärtet sich der Verdacht.  Amy war schön, eine begnadete Sängerin mit großer Zukunft und heute?

Heute beeindruckt Sie uns zwar nicht mehr ganz so häufig wie noch 2008, mit Foto’s auf denen Sie volltrunken und/oder stoned durch die Gegend schwankt, aber auch ihre neuen Körpermaße können nicht darüber hinwegtäuschen, dass ihre Seele sich nicht so einfach pushen lässt. Nach Brust soll nun auch die Kehrseite Silikon befüllt werden, was angesichts des knochigen Körperbaus durchaus nachvollziehbar erscheint; denn über richtiges Sitzfleisch verfügt Amy nun wirklich nicht. Bleibt nur die Frage, warum sie dann auch noch eine dicke Lippe riskieren möchte, indem selbige mit Collagen mehr Volumen bekommen soll, denn zum Küssen ist doch zur Zeit niemand da?! Es sei denn die Gerüchte bestätigen sich und Amy bandelt wieder mit Blake an. Da bleibt dann nur zu hoffen, dass jemand mal  ihr Gehirn pimpt.

Coach B fixing Alex' Clean "pockets"

5 rounds for time:

• Run 800m
• 6 Tyre Flips
• 9 Box Jumps
• 12 Push-Ups

Post time to comments.

There is only a couple of days left to secure your spot in the inaugural CrossFit Auckland Games, and not many spaces available. C’mon Auckland CrossFitters, get into it you will have a great time!

4:00 PM

Warmup

10 min KB play: keep the bell moving, don’t put it down. Get-ups, windmills, C&J, press, RTW, Figure 8s, circles, Russian sit-ups etc. 16 kg bell

Workout

1-10 breathing ladder of KB clean, squat, push-press (right)
10-1 breathing ladder of KB clean, squat, push-press (left)
(110 reps total)
12:44

Then:
10 Push-ups
50 Swings
Run 1.5 km
50 Swings
10 Push-ups
13:56

Then:
Run 1.5 km (barefoot)
8:26

Then:
3 x 10 Jump squat
4 x 5 Knees to elbows
2 x 5 Clapping push-ups

Notes

Funny how I didn’t realize that “KB Clean, squat, push-press” was basically clean and thruster until I started doing them. Fatiguing, but breathing was never an issue. The runs were both good, barefoot feels much better than boots, that’s for sure.

Food

• 2 eggs, ham, carrot, apricot, almonds
• Big salad, roast chicken, olive oil
• 1 piece dark chocolate
• Coffee
• Almonds
• Tea
• 1 piece sesame / nut / honey slice
• Roast lamb w roast veggies + olive oil
• 3 pieces dark chili chocolate
• Tea

For time:

100 Push Ups
100 Pull Ups (modified to your ability)
100 Sit Ups
100 Squats

Post your time to comments.

www.corefitnesssolution.com

CF warm-up

Invisible Fran
For time:

21-15-9
Squat
Push-up

3:35

WOD as RX’d

For time:

• 25 Pull-Ups
• 50 Deadlifts - 61kg/43kg
• 50 Push-Ups
• 50 Box Jumps – 60cm/45cm
• 50 Floor Wipers – 61kg/43kg
• 50 KB Clean & Press - 16kg/12kg (Alternating, KB to touch floor every rep)
• 25 Pull-Ups

Post time to comments.

WOD courtesy of Gym Jones.

Compare to July 7, 2009

REMINDER There is no WOD or ELEMENTS class this Saturday due to CrossFit Olympic Lifting Cert.

La notizia : “La «mano di Dio» per décolleté perfetti” dal Corriere di oggi (link)

È stato battezzato «God’s Hand» il componente chiave di un reggiseno gonfiabile che spopola in Cina

“Il nuovo capo orientale dona un seno giusto per ogni occasione. A una riunione di lavoro o a scuola per parlare con le maestre dei figli va benissimo una coppa B: meglio essere notate per altri particolari e un davanzale troppo ingombrante potrebbe creare problemi. Ma per la serata romantica con l’uomo che si vorrebbe sedurre o per un dopocena scatenato in qualche locale cosa c’è di meglio di una coppa D?

She’s Mine è tutto questo: basta premere un bottoncino con disinvoltura e la magia è fatta.”

Insomma: le tette giuste per ogni occasione !!!! Ma attente, le bugie hanno le spalline corte.

Timed: 1 rounds of:
100 x Pull-up
100 x Push-up
100 x Sit-up
100 x Squat

Score: 24:06
WOD scaled to 75 reps. Ring rows instead of pull-ups

Timed: 10 rounds of:
10 x Push-up
10 x Sit-up
10 x box jump

Score: 18:09

WOD completed As Rx’d

Warmup:
Run to beach

tabata squat – 8 intervals
Score: 12

Pre-Exercise
Well, you’re body needs fuel to function. It needs this all day long, you need to eat all of your meals (five to six), every couple hours with proper macronutrients (protein, carb, fat) and hydration in order to keep energy, strength, stamina and brain function up.
If you are doing exactly this, you really have no need to eat any differently before a workout. This would mean you would have fueled at least 2 hours ago if you are eating every 2 to 3 hours. The only reasons for change with this is if;
a. You have stomach problems from eating too close to exercise, you may want to schedule some space for meal before you begin.
b. If you want to gain more muscle mass (be more anabolic), you may supplement with a whey protein shake (roughly 1/4th your bodyweight in grams) 30 minutes before.
*If energy is low, or you feel you need more fuel than this (especially carbs), you need to reevaluate your diet.

During Exercise
There is really no need to fuel during exercise (if under 90 min). Again, if you feel this need, you are missing something in your regular diet and it needs to be re-addressed. You should only need to be focused on staying hydrated and working hard.

Post Exercise
I recommend that you quickly, before the sweat dries on your forehead, eat an easily mixed and digestible whey protein shake (1/4th your bodyweight in grams) that you have readily available. Then just continue with your regular schedule of meals, hydration, supplements.

Lastly, realize that this is not gold standard for every person training for every goal and that it is your job to listen to your body and understand what is right or wrong for it.

What is the hardest part about working out to you?

I’ve heard a few reasons, but the most common reason I’ve come across is motivation. How do you get more motivated and actually LIKE exercising?
Here a few ways to help;

1. Register for a sport/race, or just play with friends. This will MAKE you work out, by making you compete. The best part is, you will hardly notice you are working out until you’re finished and exhausted.

2. Have a work out buddy. It could be your spouse, friend, parent, sibling, anyone. This gives you, and them, accountability and gets you off the couch for once. Just don’t count on this person completely or you might end up falling in the same trap, as this person does not have the same goals as you and may not be as motivated.

3. Set small goals along with some big goals. Acheiving a goal you set is the most rewarding and motivating experience you can get.

4. Get it done early! The longer you wait to exercise, the more you procrastinate, the more things come up and the less you enjoy it.

5. Most important of all, have fun!
For more ideas on workouts or fun activities, leave a comment with question or check out www.corefitnesssolution.com

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 pull-ups
10 push-ups
15 squats

OR

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups
10 pistols, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments. Compare to 082409.

Rep 1 of 500 for Mario, Zan, and Jessie.

…otra historia relacionada con la nueva colección Yamamay Invierno 2009

Esta es la historia Folk, inspirada en el folclore de la Rusia Continental y ambientada en un gélido bosque, donde nuestros modelos, envueltas en cálidos tejidos, se mueven sinuosamente entre los árboles…

 Los colores principales de esta historia son, sin duda, el verde que combina a la perfección con el ambiente del bosque que rodea a las modelos, y el rojo y el negro que contribuyen a crear un ambiente fascinante.

…un invierno rico de misterio y sensualidad..

 Estas imágenes también son de película..

 Y los silueteados como antes..

Complete as many rounds in 20 minutes as you can of:

12 power snatches, 65 lbs.
10 push-ups

Post rounds completed to comments.

Jason takes a stroll to finish off a day of heavy back squats.

Presentamos la nueva colección invierno de Yamamay en el catálogo explicada através de 4 historias diferentes…la primera historia GILDA!!

 Esta es la portada con la guapísima Jessica White..

Charles Vidor dirigió en 1945 Gilda un film que cuenta como protagonista a la fantástica Rita Hayworth, este film se convirtió en un clásico del cine negro durante muchísimos años.

El nuestro no es un film, pero este capítulo del nuevo catálogo está inspirado en la atmósfera de las imágenes de los años 50, caracterizados por el estilo y la elegancia femenina, esencia de mujer y dark lady que se presenta audaz, misteriosa, sexy y amigable sin buscarlo.

Una línea que gusta a todo tipo de mujer que consigue satisfacer los gustos más difíciles.

Prendas de terciopelo en tonos violeta, puntillas y particulares bordados.

 Confirmado: estupenda también la colección JLO for Yamamay..

..y nuestros silueteados..

..Que os parece??

This is a great leg work out designed by the Poliquin Performance Center for strength and hypertrophy. Comment to how you did, any questions on form/load, and let us know how well you’re walking the next few days.

Omni Squats:

Set 1 – Back squats medium stances, elbows under the bar – 6 reps.

Set 2 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. – 6 reps.

Set 3 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 6 reps.

Set 4 – Back squats medium stances, elbows under the bar – 8 reps.

Set 5 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. – 8 reps.

Set 6 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 8 reps.

Set 7 – Back squats medium stances, elbows under the bar – 12 reps.

Set 8 – Back squats wide, hands to the end of the collars, lean forward 15 degrees, and keep trunk angle constant through entire set. -12 reps.

Set 9 – Cyclist squats, heels 4 inches apart, elevated 6 inches or so. – 20 reps (yes, twenty reps, do not write in to ask if it twenty reps.)

www.corefitnesssolution.com

Segnatelo tra le idee per Halloween: la fatina dei dentini. Di cosa stiamo parlando? Del personaggio che ha scelto Paris Hilton per la festa di Halloween di Heidi Klum. L’ereditiera più famosa al mondo non rinuncia sicuramente ad essere sexy e si presenta con un mini dress bianco, formato da un corpetto con coppe di piume ed una gonna di tulle. Le scarpe sembrerebbero tempestate di diamanti, come del resto i suoi gioielli e l’ornamento della sua corona di piume. Se il tormentone di questi giorni è chiedersi se Paris indossa un push up o ha ricorso alla chirurgia estetica, beh, questa foto sembra parlare chiaro: qui nessun push up e lei sicuramente ha più di una seconda.

Bob Harper has spent a lot of time in Kansas working with people on the Ultimate Health Challenge. There are two teams, Kansas City, Kansas and Kansas City, Missouri. Both teams were sent on a city wide scavenger hunt ending on the bridge that joins the cities together. The first mission was to find the Silk soy milk container in their local grocery store, which contained the next clue. The second clue was to go back to high school and find 200 exercise balls in the gymnasium. There was one ball that contained their next clue. The next clue was to drive to a neighborhood in the next state and find six items on Dr Oz’s anti-aging list: water, broccoli, baby aspirin, muti-vitamin, milk thistle, and green tea.  The last step was the find the bridge that crosses the kansas and missouri state line. There waits a table filled with junk food that would have been eaten if they hadn’t taken Dr Ozs ultimate health challenge. They had to load the food into the shopping carts and bring them to Bob Harper.

Bob says, “Its been 30 days, its time to kick it up a notch”. Bob says people all over the country are jumping on board because they are ready to make a change.

Bob Harper’s 3 step plan to get you to the finish line

1. Boost your cardio – 45 minutes of walking per day, and every 4 minutes give a cardio burst, running/jogging/sprinting

2. Add an electrolite mix to your water bottle – 1/2 tablespoon of baking soda, 2 tablespoons of agave nector to make it sweet, and 1/2 teaspoon of sea salt. Bob Harper uses this drink mix everytime he works out.

3. Increase strength training – standing push ups using a table chair, squats, and plies

I’ve been away from exercising for a few days – had my Gym Instructor assessment on the 31st October, and so I’ve been getting ready for that. I passed, therefore I’m now officially able to show someone how a treadmill works!

Anyway, this is what I did on the 1st November:

Tabata Press-ups

8 sets of 20 sec’s work, 10 sec’s rest – rep’s completed as follows:

26, 23, 18, 11, 8, 7, 7, 7

That’s 107 press-ups in 3 min’s & 50 sec’s, with a tabata score of 7 (the lowest number reps achieved during any of the sets)

This is an improvement on the last time I did it (on the 28/10/09), therefore v. pleased.

4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75

Extras

1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)

Notes

Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.

Food

• 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
• Apple, macadamia nuts
• Grilled eggplant w ham, sardines & cheese
• Tea
• 1 TimTam
• Apple
• Roast lamb, veggies & olive oil
• Small piece of Fee’s butterscotch pudding w cream
• Cottage cheese w macadamia nuts
• Tea
• Hot cocoa

AMRAP in 20 minutes:

12 X 65 lb power snatch
10 push-ups

WOD completed as RX’d

Score: Chris did 10 rounds @ 30kg snatch
I did 6 at 40kg snatch – was interrrupted by dude asking about snatch so lost a minute… that’s my excuse so I’m sticking to it

Timed: 25-50 reps of:

Squat
Push-up
Pull-up
Sit-up

17:20

WOD scaled to remove prescribed 75 rep and jumping pull-ups due to low bar at park