26.3.2012 - 31.03.2012

Monday
26.3.2012

Holistic Foundations
First Birthday
SKYDIVING & BBQ ADVENTURE!

Focus (5minutes)
Learn the Over Head Squat
30:30 x 5 sets - Practice (dowel or empty bar only)

Workout
30:30 x 5 rounds (25 minutes)

Pushups
Horizontal Pull
KB Front Squat
SB Hip Extension/Knee Flexion

Core (6 minutes)

Prone Cobra
Ground facing (knees to elbows)

Tuesday
27.3.2012
I HEART Holistic Foundations!

Focus (5 minutes)
Learn The Clean and Jerk from Floor to Split (dowel or BB only)
30:30 x 5 sets Practice

Workout
Endurance

AMRAP 17 mins

5 Jumping Pullups
10 Lunge Box Step-ups
5 Buprpees

Core (6mins)
SB crawl
Hip Extension

Wednesday
28.3.2012

Garry getting stronger overhead!

Focus (5mins) KB Deadlift Technique
30:30 5 sets – No heavier then a 32kg KB

Workout (25 minutes)
Speed and Power

20:40 x 5 rounds

Double Unders/Singles
DB Burpess
MB Slam
KB SDHP
Ladder Intervals

Core (6mins)
TVA Heel Taps
SB Flutters

Thursday
29.3.2012

Jase - V style Sit-Ups

Focus (8 minutes)
KB swings – 40:20 x 8 sets


Workout (21 minutes)
Uni Lateral Strength

30/30 – 7 sets (21 minutes)

Single Leg Deadlift - KB
Single Arm Pull w/rotation
Single Arm Snatch - DB

(no rest between movements)

Core (6mins)
PNF - Squat

Friday
30.3.2012

Focus
Ask the trainer for help on something you think you could use some help with


Workout (20mins)
Work in Team of 2, 3 or on your own.

20 mins

1 Sled Crawl - (Increasing weight if ability allows)
7 Dips
14 BB Push Press

Get through as much work as you can. More of a slow pace then your traditional AMRAP.


Core (6mins)
Star Fish 30/30

Saturday 31.3.2012
Ashur!

Focus
TUG OF WAR!

Workout
21 - 15 - 9

Lunge Twist Press (each Leg)
SDHP
Turkish Get Up (total)
SB Push-Up



Core
Frisbee!!!

19.3.2012 - 25.03.2012

Monopoly Monday

Sean-o Doing some V-Styale Situps

Focus (20 mins)
5 RM Deadlift

Workout
10 – 1
BB Sumo Deadlift High Pull
Bear Crawl
Knees To Elbow

Core (3 mins)

Swinging Arm C’s
60 on 60 off

Tulip Tuesday

Can you guess who this is? Add guess to comments!

Focus 5RM Power Clean (20mins)

Workout
30:30 x 8 rounds (24minutes)

Pull-up
SB Chest Press
MB Rotation Slams


Core (6 minutes)
Partner - Pushup Hold/Commando Crawl Unders

Note: Partner holds Pushup position. Partner crawls underneath commando style as many times as possible in 60 seconds then swap.

Wedding Wednesday

Congratulations to Crystal & Chris on their amazing wedding on Saturday. See you when you get back from your Honey-Moon Crystal! :)

Workout
Endurance

4-8-16-20-16-8-4 (76 reps)

SB Jack Knife with Pushup
Weight Plate G2OH (make it hard)
Horizontal Knees to Elbows
Prisoner Stand Ups With DB’s (Each Leg)


Core (6mins)
SB 360 Spin
TVA Heel Taps

Thunderous Thursday

Today is the day HO-FO turns 1!
We are celebrating by going SKYDIVING at Wollongong SkyDiveTheBeach
this Saturday.
If skydiving is not for you, we are having a BBQ straight after at 3:00pm and chilling out on the beach. Contact Shane if you have any questions.

Focus
MB Throws from 5m (10 minutes)

Workout
Speed and Power

20:40 – 6 rounds

Rope Climb B2S
Ring Pushup
Lateral Step Overs (box or plates)
DU’s

Core (3 mins Each)
SB/Ground Bridge Holds
Long Lie or Squat Stretch

F-RAD Friday

Sled drags! Yiew!

Focus
20:10 – 8 sets V style Situps (lowest set counts as score)

Workout

7 rounds for time

Power Snatch (challenge your ability)
OHS/Font Squat (one or the other)
KB Swing (challenge your ability)
7 x Sprints around the gym (out the front door in the side door)

Rest one minute then:

Max Pushups/Ring Dips in 1 minute


Core (6mins)
Hip Extension Knee Flexion
Prone Cobra

SKY DIVE - Saturday



Keep an eye HERE! ;)

Monday

Focus
KB Swings – 6 sets 40:20 (stay consistent and don’t pick a weight to heavy)

Workout
Metabolism Building (8-10reps)

30:30

KB – SDHP
BB – Push Press
Horizontal Pull – Hands to chest/Butt to floor

8 rounds (24 minutes)

Note: The rep range in 8 – 12. If you are able to perform more then 15 reps in this workout then you might like to try adding weight to your lift to decrease amount of repetitions.

Core (6mins)
Forward Ball Roll
Hip Extension On The Floor

Tuesday

Focus
Pull-up – Active scapular stabilisation

Workout
Interval Strength

10 - 1

Dips Max - Front Squats (body weight squats are fine also)

Note: This workout starts with 10 ring dips. You will complete 10 ring dips then proceed to front squats where you will complete MAXIMAL front squats. Continue until you get down to 1 rep.

Your score for the main board is your amount of front squats.


Core (6mins)

Lower body rotation
Prone Cobra

Wednesday

Focus

Inch Worm

Workout
Speed & Power

On the minute, every Minute for 25 Minutes

5 x Dumbbell Burpees (Jump back only no Pushup)
10 x Pushups
20 x MB Slams
40 x Double Unders (moving forward jumps)

Note: At the start of the minute you have the remaining minute to complete the rep range as FAST as possible for maximal results. You then have the remaining minute to rest and catch your breath before the NEXT minute starts with the NEW rep range.

Record if you can the LOWEST time it takes per movement as a reference.

Core
Floor Supermans
SB Crunch

Thursday

Focus
5min SB Bridge Holds or floor Holds

Workout
Energy Burning

40:20 (12 – 15 reps)

Deadlift
Walking Backwards Lunge
Floor Press (40 seconds each side)

8 rounds (24 minutes)

Note: This is a great worout to challenge your ability to keep moving and stay focused. The rep range is 12 – 15. Plenty of energy will be burnt on this workout.

Core (6 mins)
SB Crawls
Horri – Pull Holds

Friday

No excuses?

Workout
Endurance

25 BOX vertical Pushups (advanced: HSPU)
50 Toes-to-bar/Knees to Elbows/Knee Raises
Run 800 meters
75 Power Cleans (don’t do very heavy)
100 Prisoner Get Up Stand Up

For TIME:

Note: Workout will be done for the fastest possible time. Keep safety and form in mind at ALL times. Do not sacrifice form for time.

Core (6mins)
Skipping Rope – Internal/External

Saturday

21-15-9

KB Swings
Pushup Up – Release at the bottom
KB Turkish Get-Up’s
Lunge Rotation Press (Each Side)

Core: 90/90 - 3 sets (9 minutes)

Pushup Holds
SB Supine Bridge Holds

UPDATES

• AWESOME work to laurie for having lost 1.9kg and Kate for a loss of 1.4kg
  
  
• Congratulations to Angela who did her FIRST EVER toes to bar this week and then did another 4!!!
  
  
• Good work by EVERYONE who completed last weeks workouts. It was a fantastic week, so many great opportunities to get stronger, faster and fitter! You all took advantage and that's what it's about.
  
  
  • 24th of March will be HO-FO's 1 year Birthday celebration in Wollongong. If you're interested to skydive or join us for lunch let me know ASAP!
    
    
    • DBA challenge for some is entering it's last week and we have a LIST of awesome results. Don't forget to update me each week on Sunday so i can update the blog. Have a look at everyones updates.
      

5-3-2012 - 11-3-2012

Monday the 5th or March

Breakfast? Why not?!? It's better then ALL breakfast cereals and toast!

MAX/FOCUS: Find your best 5RM Push Press

Workout

10-8-6-4-2
Squat Cleans
50-40-30-20-10
Double Unders

Reps will look like this:

10-50
8-40

6-30

4-20

2-10

Core: 90/90 (9 minutes)
Swissball Bridge
Pushups Hold Position

Tuesday 6th of March

I enjoy nothing more then waking up to 15 KEEN and MOTIVATED people on a SATURDAY ready to give their BEST. Make the most of your opportunities.

Max/Focus: Find your 5 RM Deadlift (20 minutes)

Workout

30/30
Reptilian Pushups
Stair Climbs
(Alternate)

12 sets (24 Minutes)

Core: 60/30/30 (6 minutes)
SB Crunch
SL Hip Extension

Wednesday 7th of March

Gold medal performance! haha

Focus: Pick any movement you wish to workout and complete 5 sets unbroken at a 40:20 (W:R) tempo. All 5 sets must be unbroken. If you fail to do so, start your rounds again.

Workout

2-4-8-16-16-8-4-2 (30min cut off)

Knees to elbows
Jack Knife (no push)
KB swings
Walking Lunge (optional: weight plate above head)

every 2 minutes Stop to do 3 Burpees

Core: 60/60 - 3 sets

Starfish (alternarte sides)

Thursday the 8th of March

Kate smashing some skipping and having fun!

Focus: Rope Climb Technique (no one is to climb to the roof, unless a trainer is extremely confident in your abilities)

Workout

40:20 (8 sets)
24 minutes

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)
Walking in a low SQUAT hold
Pushups on the ground

Core:
SB Knee Flexion only
TVA Heel Taps

Friday 9th of March


What's your excuse?
It's only 800m WALK if you have to but do it with a smile on your face and a happy positive thought in your mind!

Focus:
Foam Rolling /Stretching


Workout:

Run 800 meters
15 Hang squat snatch
Run 400 meters
15 Squat snatch from mid-thigh
Run 200 meters
15 Squat snatch

Core:
MB Rotoations
Prone Cobra

Saturday - Keep an eye out!

UPDATES:

Good to have Dale back in full swing this week after his holiday and time away. Been over a month I think.

Also, a bunch of Holistic Foundation members have signed up for Reebok's 2012 Crossfit Games Opens. The last 2 weeks I have been taking them through the workouts and recording them all and uploading them to youtube. Jump on to our Youtube channel to watch them and add your support. Everyone has been challenging them selves and really giving their best to each workout.

Michael, congratulations on taking your first class this week, under my very watchful eye. You're well on your way to finishing your cert IV in a few weeks so keep on focused and smashing them books! Look forward to you being able to have your very own time slot of classes one day. Also keep an eye out for Belinda and Kara who are right behind Michael on their journey into the health and fitness industry.

Kate, good to see you are back from BALI and re-focus last weeks energy into smashing out Saturdays group class.

AWESOME work from everyone who was snatching PB's this Saturday! What a great thing to be a part of. Love it.

DBA challenge in full swing. So many people who are working towards their goals and staying accountable. Check out the facebook page we have for more details.

We have a fresh meat order in from East Blaxland Butchery. Lamb, beef all your regular cuts. T-bone, chops, cutlets, rump, eye fillet, sirloin and mince! Come get it while it lasts it sells out FAST. All cry sealed and pre packaged will last around 1 - 2 weeks in the fridge.

All eggs are in too, free range and organic. Will sell FAST.

See you all Monday!


In health and happiness,

Shane Richards

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Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.