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CrossFit Games 2014

It’s that time of the year again. CrossFit Games workout 14.1. has been released, good luck everyone!

Workout 14.1
10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb.

CrossTimer key: WORK


Body Weight (BW) Workouts

Not everyone has an access to the gym and in truth, not everyone wants to be a gym junkie. We are lucky enough to be able to do outdoor exercises all over the year (unlike the other guys who live in damn cold countries – I can still see myself sitting in kayak with icicles hanging out of my paddle, making it at least 5kg heavy stick) so why not use what we’ve got here?

Human beings are masters of all excuses (“I don’t have time, I don’t have any equipment, I need a TV to push myself to do some workout, I am just too tired from work etc”) but there is virtually no excuse to do a quick body weight workout every day – it’s so easy to jump out of the house and go for a run (ideally some intervals not just:”Hey lets do a 20min’s jog”, without pushing yourself out of your comfort zone and come back without even one drop of sweat!). What about all calisthenics exercises – squats, lunges, dips, pull ups, push ups, flutter kicks, sit ups, V ups, jumping jacks etc. We can easily combine it in a format X reps for time (for example – 5times 20 pull ups, 20 push ups, 30 walking lunges, 30 air squats) or set up time and try to as many repetition as possible in given time frame (for example 15 mins of 5pull ups, 10push ups, 15lunges). What about running/swimming intervals? Great – run three times 800m for time with 3 mins rest. Swim 8times 50m on every minute. These are just examples of thousands of possible body weight workouts one can do. I travelled a lot (until our baby came along) but I managed to keep my fitness. 8 months on the road without exercising would have been a total disaster for my body shape and general level of fitness but one must be resourceful and train wherever possible with whatever is lying around. Training in Bolivia in a park (yeah, I have never ever had so many spectators), exercising in Manila at the children playground (with a decent group of kids counting my reps and cheering me up) or doing overhead squats with a washed up trunk at the beach in Costa Rica.








OK, you are convinced to give it a try but there is still one BUT – you need some workout tips. Here we are:

50, 40, 30, 20, 10 reps of:
double unders (skip once and pass the rope twice)

As many round as possible in 20 minutes:
Run 400m
Max Rep Pull Ups (push ups, squats……)

Walking lunge 400m (ouch!)

4 rounds of:
Run 400m
50 squats

5 rounds of:
50 squats
100 rope jumps

OK, enough written, lets get going and get some work done. Have fun!

Last but not least, all these workouts and many more can be downloaded from the CrossTimer workout library

Swedish Swimming Goggles

Malmsten Swedish Goggles are arguably world most popular swimming goggles that have been used by many world class swimmers. They are self-assembled goggles, with the simple design and the best results.  Swedish Goggles are available at many colours and at a veeeery reasonable price (from $7). Check out the oFit store, the official Australian importer of the original Swedish swimming goggles and other products made by Malmsten.


Paleo Zone Diet

Are you confused in abundance of diets that are guaranteed to be “the best”? So was I……….

CrossFit Sydney guys put me slowly put me on Paleo Zone diet.I have to admit that it took me quite a while to get used to it (you might feel like a rabbit – eating vegies, vegies and for change green vegies, and necessary protein, ideally meat). I had never been a vegetarian but meat wasn’t exactly my cup of tea, I could eat it once a week and that was it. I was training really hard, sometimes twice a day but I still had about 24% of body fat. Something was wrong. Typical diet of 60% carbohydrates 30% of protein and 10%fat was not giving me what my body needed.

Zone diet recommends 40 % Carbs& 30% Protein & 30% Fats. Yeah, I know 30% of fats seems incredible but……….Eating fat does not make you fat. It’s your body responce to excess carbohydrates in your diet that makes you fat. Your body has limited capacity to store excess carbodydrates but it can easily convert those excess carbohydrates into body fat.hroch

There is a big difference between weight loss and fat loss. Obesity is not simply weight gain. It’s the accumulation of excess body fat. Thus, reaching an ideal body weight is not just a matter of losing weight. It involves reduction of excess body fat.
Your body is composed of many factors – water content, fat content, muscle content, and structural component (bones, tendons, etc). For simplicity you can treat your body as a two-part system:pure fat on the one hand, and lean body mass (everything else) on the other hand. Your percentage of body fat is simply your total fat content divided by your total weight. Your ideal body weight is simply the appropriate percent of body fat for a healthy male or female. That figure is usually accepted to be 15% for males and 22% for females.

  • It’s hard to lose weight by simply restricting calories. Eating less and losing excess body fat do not automatically go hand in hand.  You will reach a weight-loss plateau, beyond which you simply cannot lose any more weight.
  • Diets based on choice restriction and calorie limits usually fail. People on restrictive diets get tired of feeling hungry and deprived. They go off their diets, put the weight back on (primarily increased body fat), and then feel bad about themselves for not having enough will power, discipline, or motivation.
  • Weight loss had little to do with will power. You need information, not will power. If you change what you eat, you don’t have to be overly concerned about how much you eat. Adhering to a diet of Zone-favourable meals, you can eat enough to feel satisfied and still wind up losing fat – without obsessively counting calories or fat grams.

This diet slowly but surely became my Bible and thanks to it I have more physical and mental energy that ever.I can do workouts that I would have never dreamed of being able to do!



Spartacus Workout

Two WODs were added into our online library, Spartacus Workout & Spartacus Workout 2.0. Both contain 10 exersices, 1min on and 15 sec rest, repeat 3 times. Can be downloaded by the workout key: SPRA, SART. Have fun:-)Spartacus

3 Rounds of:
60 sec Goblet squat with dumbbell (as many repetitions as possible)
15 sec rest
60 sec Mountain Climber
15 sec rest
60 sec Single-arm dumbbell swing
15 sec rest
60 sec T-push ups
15 sec rest
60 sec Split jumps
15 sec rest
60 sec Dumbbell row
15 sec rest
60 sec Dumbbell side lunge and touch
15 sec rest
60 sec Pushup-position row
15 sec rest
60 sec Dumbbell lunge and rotation
15 sec rest
60 sec Dumbbell push press
2min rest


What is this app good for?

What is this app good for? I bought my super-duper sport watch that should be able guide me through my workouts.

Believe it or not, I was in the same boat as you! I used to do competitive white water kayaking and interval training was a part and parcel of my life. Waking up at 5:30am in (European) winter was not much fun; but I was very dedicated to my dream of getting into the national team. My super expensive hi-tech sport watch were supposed to be able to handle all varieties of intervals but to my dismay, it was more of a pain than anything else to uselessly fiddle with the watch only to find out that I cannot set up the pyramid intervals or even intervals requiring various length of work/rest ratio. At that time, I could have only dreamt of something like CrossTimer App that helps you to create any workouts/intervals you need, time it, log it, save to history so you can keep track of you progress. I do not compete on kayak anymore, but my passion for sport of any kind is a lifelong, I am a keen CrossFitter who trains (almost) alone – with the CrossTimer App as my training buddy.