Video: Stair Climber

What to do when you don't have access to a Stair Climbing machine in the gym.

Guest Appearance: Cyrille

Workout: Crossfit Murph

Warm Up

10 minute row - Moderate Pace

Workout: Crossfit Murph

The "Murph" workout consists of the following: 

• 1 mile run
• 100 Pull-Ups
• 200 Press-Ups
• 300 Squats
• 1 mile run 

This workout is (and was) very intimidating!  But I was determined to finish it.  Fortunately you can partition the pull-ups, press-ups and squats as needed.  

I did minimum rounds of 2 pull-ups, 4 press-ups and 6 squats, meaning at least 50 sets of each.

I went for quality movement throughout - the pull-ups were dead-hang with chin over the bar rather than crossfit 'kipping' style.  The press-ups were 'çhest to floor' and squats were below parallel maintaining lumbar curve throughout the movement, this all makes a huge difference in the quantity you can deliver before fatigue sets in.

The last mile run was more of a 'jog' with my legs feeling like jelly, I could only complete this in 7:55

Total Time: 58 minutes

Cool Down:

5 Minutes Row - slow pace

Workout: New Year's Ease 2010

Seeing out 2010 with my final workout of the year, for motivation it was all about 2010 in different combinations.

Warmup:

2000m Row + 10 Press-Ups

20 Overhead Squats + 10 Press-Ups

Workout: (aim to complete the below as quickly as possible)

40 x 50kg Deadlift = 2000kg + 10 Pull-Ups

50 x 40kg Front Squat = 2000kg + 10 Dips

50 x 40kg Upright Row = 2000kg + 10 Air Squats

50 x 40kg Shoulder Press = 2000kg + 10 Çhin-Ups

Finisher:

2010m Row for time (7:10)

Happy New Year everyone!

Motivation: Be SMART in 2011 - set yourself goals!

Question of the Week: How can I keep my New Year's Resolution?

Q: Marc Jones, Cape Town, South Africa.

I never manage to keep my New Year's Resolutions past a few weeks, any tips - Darryl?

--

A: The Fitness Explorer

As most of us embark on a New Year's Resolution, it is important to set goals.  We often choose goals that are quite vague such as 'I want to lose weight' or 'I will get fitter this year'.  No wonder 90% of us fail to achieve our resolution goals!

Making yourself accountable is the key to success.  One method that can help is the use of SMART goals.  This is not restricted to the start of a year, but useful at any time.

SMART stands for making goals - Specific, Measurable, Achievable, Relevant and Timed.

Specific - specify exactly what you want from your goal, don't be vague.

Measurable - can you measure and track its success?

Achievable - set an objective you can realistically attain.

Relevant- is this a suitable goal for YOU and you alone?

Timed - set a time frame for this goal.

Here's a couple of SMART goal examples:

“I will lose 7lbs of body fat, decrease my waist size by 2 inches and improve my body fat percentage from 18% to 13% by 31st March”

"I will increase my deadlift from 1.5 to twice my bodyweight by the end of 2011"

Other ways to increase success: 

• make your goals public and enlist the help of friends and family;
• set yourself small, measurable sub-tasks so it is easier to track progress;
• setting a goal isn't enough, nothing can be accomplished without taking action!

 --Darryl