Fat Torch 101

super set these if you please. 

Main Set-
 Repetition System is 10,9,8,7,6,5,4,3,2,1- Rowing is done in !00 Meters, 90 Meters, 80 Meters, 70....You get it. 
Dig deep into this and before you even think about quitting,....you better not quit.
Leg press -160 Lbs for Men and 90 Lbs for women
Dips W/ Leg Raise/Knee tuck. (Make these harder by locking a Medicine ball between the knees.
Row (Above is Repetition System for these. Feel free to double or triple each.)
Standard Pushups. Chest hits the floor every single time, NO exceptions. Make sure you go all the way up on these until your arms are fully extended but not locked. Throw a vest on to make it harder. 
 






"Find It Within You"- Malik Dees of Addiction Fitness
Crossfit Workout provided by Addiction Fitness owner Malik Dees

Combination workout

Combination workout
Workout-
Squat Jumps
chain and vest weighted dips,pushups, pullups, situps and ab khaos, , pullup bar Ab targeted work.
T pushups, thruster pushups with vest and chain
Handstand Dumbbell Pushups. 
Jump rope wit rope and 15 chain. 



This is often the kind of working out I do.

Yesterdays workout

Yesterday I had a crazy hard workout...well today I did too, but yesterday's workout was crazy crazy!...like CRAZY crazy. not crazy crazy, CRAZY crazy.
I did Jump rope with a 15 lb chain for 30 seconds
Chain Pullups with leg raise (toes touched the ceiling every single time), then 90 lb barbell deadlift, curl, press, and then from there, went straight into a barbell pushup and roll out. My hands didn't leave the bar once. This sequence was performed 10 times, and then it was back to jump rope for 30 seconds with the 15 lb chain....repeat. After the 5 round, I didn't know whether I was gonna ever be able to lead another Addiction FITness Boot Camp, or if today was my day to leave earth...but none the less, I pushed on and survived. I even had enough drive to finish with a 2 mile run!


FREE online coaching is available on Facebook.
https://www.facebook.com/pages/Malik-Dees/431748993549958 

"Find it within you."- Malik Dees of Addiction Fitness.

Call 602-403-1898 or email me at Malik293@gmail.com to sign up for training sessions or to find out when and where the next boot camp is going down.
 

Todays workout

Spartan WOD for Thursday, 1.17.13

You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only last thing is self motivation. —Homer Rice Main Set: 2-5 Mile run 50 Burpees 50-Meter sprints (5-8 repeats) Wind down with an easy swim, or spin session on a bike. Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Personal Spartan Race Prep

Warm-up:

3 Sets of 20 Burpies 
2-400 Meter Dash 
Stretch...Really good.


Main:
1/4 Mile Sprint 
3-Point Bicep Curl (Three point means at three points on the bar, Wide, Standard, & Narrow) 1 set of 9 each on each point.
Hibberty Jibberty    (Do these fast) 1 set of 40
Under-Hand Grip Pullup 1 Set of 20
Barbell Rollout 1 Set of 20
3-Point Barbell Pushup 1 Set of 30. 10 each point
Over-Head Barbell Squat 1 Set of 15
1/4 Mile Sprint  ....Yes, I actually want you to SPRINT 1/4 Mile....you wanna win right?
Side Plank with Leg Lift 1 set of 30. 15 Each Side
Thruster Pushups (Really Thrust on these) 1 Set of 20
Dumbbell Thrusters (All the way down, and all the way up. No cheating. Your conscience is watching) 1 Set of 20
Side Shuffle 1 Set-100 meters right then 100 meters left.
Handstand Pushups 1 Set of 20
Ring Dips 1 Set of 20
1/4 Mile Sprint

Repeat as many times as possible. I've done this Workout just once and I got through it 3 times. Lets see if someone can get 4 or 5. Comment below and lemme know what you guys get! Hurry, I'm about to set a new record. 

15 min of "Extra" dedication prep work. Vaults, BackSprings, Pullup DeadHang, "Extra" Planks,
Front/Back flips, Back/ Front Walk-Overs, Flagging, ect, ect, ect.. 
Go as far as you'd like. 
"Dig Deep Into Your Addiction" 
-Malik Dees,
Addiction Fitness 

Watch your diet. 

Limitation is Motivation

Beast Cross Fit Style Workout. 
 Limitation is Motivation
 How it works- The first group is 29-15-9. Meaning, you do 29 reps of every exercise in that particular group. Then you do it all over but this time only doing 15 reps...and then 9. Get it? Good.

29-15-9
Burpies
Jumping jacks
Dumbbell Swings
handstand pushups
weighted crunches

9-19-29
Handstand Pushups
ring dips
pushups
Russian twist
Mountain Climbers

11-23-39
underhand kipping Pullups
mountain cross over jump
dumbbell swings
reverse bench situps
deadlift/upright row

9-19-29
bent over row/curl
jump rope
Burpee with fighter stance
Russian twist
mountain climbers
straight leg deadlift

When you're strapped for time. Do this.

Time is what we want the most, but what we use worst. -William Penn Get this Spartan WOD done and you might be surprised at how good you feel for the time you invested. Stop making excuses about not having enough time to train. Put that time and energy into a workout. Warm up: 25-100 jumping jacks 5 minute jump rope Main Set: 3 x 10-30 burpees 3 x 5-15 pull-ups Cool Down: 5 minute stretch WOD Intensity Scores *1 = least intense, 5 = most intense

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Spartan Workout- Pyramid Burpees

If you're going through hell, keep going. -Winston Churchill For Time Pyramid Burpees 100 burpees broken into 19 sets. Looks like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Rest as needed between sets but try and keep a steady burpee rhythm or cadence during a set. Burpees are an artform - experiment with 'pace' in your relationship with burpees. Rush things and you'll find yourself on your back gasping prematurely. For the beginner: Cut the workout in half: 1-2-3-4-5-4-3-2-1

WOD Intensity Scores

*1 = least intense, 5 = most intense

-Spartan WOD. Check out a Spartan race!

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch

The 0% Fat And 110% Effort Workout

 The 0% Fat and 110% Effort Workout.
light jog or jumping jacks to warmup
then,
Circuit #1-Go through this twice.
 800 Meter Run
24 V-Ups
 400 Meter Run
22 Small Arm Circles Forward and then 22 Backwards
 400 Meter Run
20 Squats
 400 Meter Run
18 Hibberty Jibberty
 400 Meter Run
16 Single Arm Pushups
 400 Meter Run
14 Lunges with Karate Kick-Each Leg
 400 Meter Run
12 Cross Over Crunches
 400 Meter Run
   Stretch, hydrate, and move onto Circuit 2

Circuit #2
100 Regular Pushups
 200 Meter Run
25 4 Count Body Builders
 200 Meter Run
6 Single Leg Dead Lifts
 200 Meter Run
40 Sit Ups
 200 Meter Run
Stretch,hydrate,roll out, and ice if necessary



BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound

The Upper Body Weight Psycho

The Upper Body weight Psycho
Workout-
Perform the following set of exercises in order.
Pull-up
Dips
Push-up
Burpee
Mountain Climber

Do as many pull-ups as possible and then double the number of repetitions for each successive exercise. For example:

Pull-up 4 reps
Push-up 8 reps
Burpee 16 reps
Mountain Climbers 32 reps

Set the clock between 10 and 15 minutes and record how many sets you get out.

Cool down:
Light stretching and yoga.

Wanna add some Cardio? Try this-
100 reps of your favorite Plyo-Cardio exercise after each set... i.e Jumping Jacks, Rowing, Jump Rope, Biking,...ect, ect.
#DigDeep!

The Fat Prejudice Workout.

Weighted Pullups-10
Weighted Crunches & Situps-10 reps each.
0.20 Mile Sprint
Weighted box jumps-20 reps
Barbell Upright Row and Curl- 7 reps each
Bulgarian split squats-10 reps
Repeat 3+ Times. Stretch, hydrate and shower cause you probably smell like hell.

Rip Open Your Chest! (Workout)

Do this workout two-three times a week and in 3-6 weeks you'll be rockin a plate of steel across your upper front.

Warm Up:

Run 800 meters

Exploding through your chest, push that bar up and release it when once your arms are extended. Catch it as it comes back down.-10 reps. Use a light weight

Barbell squats-10 reps.

Bench sit ups-10-20 reps.

Run a 100 Meter Sprint.

Incline bench- repeat 

Incline bench again, and then repeat.

Workout:

Bench 10-15 Reps with bench set normally

Weighted Bench Sit Ups with a disk.10 Reps.

Do 10-15 Barbell Squats. Go deep on these. 

Run a 100 Meter Sprint

Do the above workout exactly as it says twice, except increase the incline on the bench each time.

Add some weight to the Barbell and max out on it. Don't forget to be safe and have someone spot you! 

#DigDeepIntoYourAddiction

 

I don't even know what to call this workout...but I did it today and it was beast.

Pull-Ups- Multiple Variation. I use about 6-12 different types of pullups whenever I'm doing them. That way I know I'm hitting every muscle possible. 
V-Ups. Good form with these. Arms and Legs must move as one and come up and go down at the SAME time. Timing and coordination is everything people.
Bench-Press. Flat, incline, and then inclined more.
Bench Sit Ups-Extend ALL the way down, touch your hands lightly to your ears and do NOT lock them     behind your head cause it's bad for your neck.
Jumping Jacks-Extra high jumps people. No cheating!...your conscience, is watching you.
Lunges. Don't let your knee go over your toe, and bring your rear knee an inch or so from the ground.
Bent-Over Row. Play around with these. Get wide grip, close grip, mixed grip, and regular. Mix 'n' Match 'em.

Warm-up:
3 rounds of 10 reps of thrusters, pushups, situps, pullups, and jumping jacks. 
 Then, a 800 meter run.  
1st set:
Pullups-25 reps
V-Ups-25 reps
Flat Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
2nd set:
Pullups-25 reps
V-Ups-25 reps
Slight Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
3rd set:
Pullups-25 reps
V-Ups-25 reps
Total Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps

Now stretch and run. I did this workout today and I did 2 miles. However, if you feel like going for a 400 meter, 5 mile, or 26 mile run...knock yourself out. It's your Addiction right? 
Don't forget to refuel and hydrate after this. 
Dig deep guys! 

(Feel free to substitute running for swimming or biking, and make sure you're totally warm and loose before starting your workout)

Four Circuits of "I can't do it"...I don't even wanna hear it!

 
Circuit #1
Legs: Go through each circuit twice.
30 Goblet Squats. I use a 50 lb dumbbell and strap on a 30 lb vest.
30 Leg Curls. 
30 Dumbbell Step Ups with knee Raise 
30 Offset Lunges with Dumbbells. I personally like to hold two 50 lb dumbbells at my shoulders.
90 Total Three Point Calf Raises-Toes in, Toes out, and Normally aligned.
30 Donkey calf Raises
30 Seated Calf Raises.
30 Barbell Dead Lifts

Circuit #2 
Arms, Shoulders, & Chest:
30 Weighted Pushups. I use a 30 lb vest.
Three Point Curls with a Barbell-Narrow, Standard, & Wide.
15 Dumbbell Press 
100 Weighted Mountain Climbers I use the 3- lb vest for these too.
15 Hammer Curls on each arm.
20 Upright Rows.
15-20 Triceps Kickbacks.
15 Bent-Over Barbell Row.
15 Overhead Triceps Extensions.
30 Dumbbell or Kettle Bell Swings each arm.
20 Weighted Dips

Circuit #3
Core:
20 Dumbbell Side Bends on each side.
100 Weighted Situps...Weight of your choice.
50 Reverse Crunch.
4 Minutes of Extended Plank
2 Minutes of Standard Plank
20 Knees to Elbows 
20 Toes to bar
60 Crap Rolls. 30 Each.

Circuit #4
Total body:
30 Thrusters.
60 Clean, Jerk, & Splits.
20 Lunge Position In-&-Out Shoulder Fly's  



Here's a Conditioning Vest I recommend-

ZFOsports® - 60LBS ADJUSTABLE WEIGHTED VEST




"Time is what we want most, but what we use worst."
-William Penn








 

Ripping the fat off your body.

I do this 3 circuit workout on days when I'm feeling heavy and wanna lean out my middle section and feel lighter by the end of day or, after I've taken a few days off and need something to bring me back into the right mindset and prep my body for the next few weeks of training. This workout will destroy all sense of self-doubt and take your body to a new level, no mater what level your currently on. Feel free to adjust the numbers for weight and reps, and even switch out some of the exercises to fit your personal abilities and preferences. Bonus, The workout is tailored specifically for Martial Artist, Special Forces, and Free Runners.
Circuit #1-Repeat entire circuit twice
 Exercise                                                                           Reps
Thruster Pushups                                                               20
Deep Squat Pullups or Burpee Pullups                               20
30 lb Russian Twist                                                           30
Explosive Dumbbell Hammer Curls                                   30 Each side
Jumping Jacks                                                                  100
Hip Ups or Feet to the sky                                               30
Murder that punching bag for                                           2 minutes

Circuit #2 Repeat entire circuit twice
Exercise                                                                            Reps
Alternating Lunge Hops                                                       30
Hand Stand Pushups                                                           20
30-50 lb Single Bent Leg Dead-lifts                                     20 Each side
Knees To Elbows                                                                20
24 Inch Box Jumps                                                             100
20 lb Triceps Kick Back                                                     20 Each side
10 lb kettle-bell or dumbbell Side Plank Rotation                30 Each Side
50 lb Overhead Dumbbell Extension                                   20
Wide-Grip Toes to Bar                                                       30

Stretch, Hydrate, and get ready for Circuit #3.

Circuit #3 Like the others, Repeat the entire circuit twice
Exercise                                                                         Reps
Kettle Bell Mountain Climbers                                        30
50 lb Dumbbell Floor Press                                            20 Each side
50 lb Seated Calf Raise                                                  30 each leg
Hibberty Jibberty                                                            40
Murder that Punching bag again                                      5 minutes
50 lb Dumbbell Swings                                                  40 Each side
Three point 50 lb Dumbbell Standing Calf Raises           40 for each point
Kipping Pullups                                                            30

You're done!! Now just go for a 1 mile cool down jog.
Don't forget to hydrate, eat something high protein and low carb and stretch. Roll-out and ice if necessary.

Train like an addictionaire

 The difference between who you are and who you want to be is what you do. What you have to do to get where you want to be may not be pretty and may not come easy....but in the end, it is all worth it.
 Run 800 meters and stretch.
40 Pullups-Mix them up and use multiple variations.
400 Meter Run
40 V-Ups
400 Meter Run
40 Explosive Pushups. Get those hands at LEAST 8 inches of the ground.
400 Meter Run
400 Deep Lunges
400 Meter Run
40 Dips. Make sure your shoulders don't dip beneath your elbows or else it'll become a shoulder exercise.
400 Meter Run
40 Tire Flips or Clean and Jerks. For the Tire Flips, use something at least as heavy as you yourself are.
400 Meter Run
100 Mountain Climbers at a medium pace.
400 Meter Run
40 Single Leg Calf Raises. See if you can add a little hop in to each repetition.
800 Meter Run
40 V-Ups
40 Single-Leg Dead lifts on each leg.
40 Pullups
40 Pushups- Multiple variations.
400 jumping Jacks
...And then a 1200 Meter Run at a slow, body temperature lowering pace.

Make sure to stretch afterward and refuel with something high protein.
Try to go low Carbohydrate, there's no need for the extra fat.  

Do this to turn on your metbolism and lean out your middle section.

Occasionally, I like to switch things up and try something off books.
Here's a new favorite-
Run for 30-90 minutes at any pace. Then-

1. 30 Burpees
2. 30 Burpee/Pullups
3. 30 Pullups
4. 30 Box jumps
5. 30 Medicine Ball Squat Throws
6. 100 Jumping Jacks
7. 300 crunches
8. 30 body weight squats
9. 30 side kicks (each side)
10. 30 jumping lunges
11. 30 curls
12. 30 Tricep overhead presses
13. 30 frog jumps
14. 30 squat jumps
15. 3 x 1 minute jump ropes 

 Go through this however many times you like. Stretch, hydrate, and refuel with something low carb and high protein.
 This workout will limber you up and burn crazy amounts of calories. Try and keep up a good pace throughout the entire session, switching from one exercise to the next without resting will keep your heart up and metabolism revving.
Remember, eating is 80% of fitness. The crazy workouts you do are only 20%. Get some!

So you think you've got Triceps?

Think you've got Triceps?
Warm up-
jump rope for 5 min
    Moderate steady pace
barbell roll out 10 reps
    Go Slow with these and focus on firing up your core and shoulders. Feel free to up the reps and even do some shoulder rotations if you need to.
  Workout- 
 Set 1.
T-push up 10 reps
Diamond  10 reps
Wide (position your hands out further than you usually would) 10 reps
    1 minute of jump rope
 Set 2.
Narrow (position your hands closer in) 10 reps
Elbows scrapping your sides10 reps
Forearm (forearms and palms down-ignite your forearms by pushing down with your hands) 10 reps
    1 minute of jump rope 
Set 3.
Pike (feet up on a chair or stool and keep your hips up and biceps inline with your ears)10 reps
Upper and lower body elevated 10 reps of each. (16 inches off the ground is a good place to be)
One leg (get one of those feet of the ground and hold it 6 inches off the floor)10 reps each leg
     1 minute of jump rope
 Set 4.
One arm (it's ok if you need to make these elevated at first, but over time I want you to work on getting        them level with the floor) 10 reps each arm.
Plyo clapping (explode and get high) 10 reps 
Aztec (it's like a plyo...ok, double plyo, explode up while bringing your feet up too. Touch your feet with your hands)10 reps
      1 minute of jump rope
Set 5.
Judo (butt in the air and dive down while bending your back to come up,then reverse the movement)10 reps
Barbell (get a death grip on a barbell and lock your core in)10 reps each
Back arch (do your standard pushup but when you get to the top, arch your back by engaging your abs)10 reps
Having a "Jump Rope" resting minute after 3 exercises is allowed and ok. Taking one after 2 exercises is tolerable, but weak. And having one after every single exercise, is just pathetic.
Want more of a challenge? every  four exercises throw a 25-55 lb disk on your chest and knock out 40 sit ups.
Still craving the pain? Wicked! try going through it twice.

...Don't even think about it. You're done here. Go get a high protein low carb meal.

Don't forget to stretch,roll out,and ice if necessary.
Remember, "Pain is weakness leaving the body."-SEALFit