pic (c) a mock up of one from Cross Fit MW

Cross fit training typically takes the place of traditional workout regimens that often strictly focus on running and weight lifting equipment. Instead, cross fit workouts typically include a premium blend of what is sometimes referred to as a new age mix of three or four more traditional fitness disciplines.

Think hyperactive navy seals. It has gotten real popular, and can be found in most places now, it has even come to Dublin.

Hi guys, will be back gym’n mid April. In the meantime here’s March 2011 bulk hulks, transformation stages; getting there and pre competition.

This is the workout the actors including Andy Whitfield (Spartacus)  in the tv series Spartacus did to get in shape. It involves minimal apparatus and achieves optimal workout for all body parts. The Spartacus Workout involves;
10 exercises that collectively work every part of your body,

60-second stations,

15 second rest between sets,

Complete circuit, rest for 2 minutes.

Takes 41 minutes to complete.

You need polygon dumbbells.

Scott below does the best demo for this workout. I’ll write them up later but watch the video a few times and note the exercises listed below.

Station 1; Goblet Squat

Station 2; Mountain Squat aka Mountain Climb

Station 3; Single Arm Dumbbell Swing

Station 4; T-PushUp

Station 5; Split Jump

Station 6; Dumbbell Row

Station 7; Dumbbell Side Lunge and Touch

Station 8; PushUp Position Row

Station 9; Dumbbell Lunge and Rotation (Twist towards your knee)

Station 10; Dumbbell Push Press

What are you afraid of? A great video @Patrick Cummings. Milford Crossfit looks like a great place. 

Update 01 January 2012:

Was thinking who would I like to go training with? Kinda if you had a choice of all the folks in the world? Stallone would be on the dream list,  to ask all about his training. Pic is from one of his movies out 2012.

So Stallone and the fellas (Dolph Lundgren, Eric Roberts, Jason Statham, Jet Li,and Mickey Rourke, and Tony Crews below) have been back at the gym by the looks of it. Stallone has a bod most 20 yr olds would die for! I think I’ll stick the pick below on my fridge, I need more motivation!

pic above @Reuters

Ref aindreas.com