Wednesday, July 30, 2008

07/31/08 WOD

Guest Brasilian Jiu Jistu Black Belt Michel Porfirio and student Mia

Thursday WOD

600m Run
20 KB High Pulls
20 Push Ups
20 Goblet Squats

5 Rounds for time

Tuesday, July 29, 2008

Bodyweight Training

Use yourself

10 Pull Ups
20 Ring Rows
30 Hip Bridges
40 Walking Lunges
50 Band Rows
60 Horizontal Flutter Kicks
50 Backwards Walking Lunges
40 Sit Ups
30 Contralateral Push Ups
20 Jumping Pull Ups
10 Pull Ups

"Organized movement stimulus has a considerable impact on the development of thinking skills and cognitive improvements are linked to school children's exposure to movement aptitude programs." -Brian Grasso

Monday, July 28, 2008

Strong Kids!

Mike's kids enjoying some KB training early on. The future is looking strong!

Tuesday WOD

-Every minute on the minute for 10 minutes perform

10 push ups
10 squats

Rest 2 minutes

-Every minute on the minute for 10 minutes perform

20 Hand to Hand Kettlebell Swings

Rest 2 minutes

-Every minute on the minute for 10 minutes perform

10 Double Push Presses
3 Sumo Deadlifts (use the same weights you used for the PP)

"Only you are responsible for you."

Sunday, July 27, 2008

Super Fantastic Monday !

10 See-Saw Presses 5R 5L
10 Elevated Push-ups 5R 5L
20 Ring Rows
30 Lateral Cone Jumps
40 Step-ups w/ hop 20R 20L

3 Rounds for Time:

Friday, July 25, 2008

Sweet Saturdays

5 Push Presses (Heavy)
10 Jumping Pull-ups
15 Ring Rows or 5 Pull-ups
20 Hanging Knee Raises
25 Sit-ups
30 Box Jumps
600 Meter Run

3 Rounds for Time:


Gathy - 25:32
Ward - 31:20
Amanda - 30:53
Rich - 23:29
Devorah - 31:12


Cheri - 40:17
Kelly - 39:00
Erica - 33:15
Stewey Baby - 33:32
Kate - 32:31
Jen - 46:32
Angie - 35:22
Lesha - 29:28
Justin - 29:01
Monica - 37:25
Johnny - 42:44

Thursday, July 24, 2008

Spread the Word, CFP Best Gym!

Little Sarah makes faces. See how much fun you can have!

Friday WOD

First 10 minutes of class, work on your pull ups, multiple sets at about 70-80% max reps. Use a band if you have to, partner assisted pull ups, or elevated ring rows.

2 Rounds of...

KB True Snatch Pulls
Push Ups
KB Goblet Squats
KB High Pulls
KB Hand to Hand Swings
Pledge Push Ups
KB Deadlifts

1 minute of each, 2 minutes rest between rounds.

Wednesday, July 23, 2008

Stronger than a glacier!?!

Sam flexing during his adventure trip in Alaska. Tell us all about it Sammy.

Thursday WOD

Team Workout!!!

Pair up into groups of 3-4.

Each team must complete the following...

500 Swings
250 Push Ups
500 Walking Lunges
250 Clean and Press per arm (if you can't clean, curl and press)
500 Sit Ups
500 Deep In & Outs

"Exercise is king, nutrition is queen, pair them together and you have a kingdom." -Jack Lalanne

Tuesday, July 22, 2008

Strength is yelling your name!! Listen!

3 Press L/R - 20% BW

5 Deadlifts - 50% BW

7 Pull Ups

9 Snatch L/R - 20% BW

As many rounds with good form and appropriate weight for 30 minutes.

"The ladder of success is best climbed by stepping on the rungs of opportunity." -Ayn Rand

You have to watch this !

These two guys are the exact reasons why I moved away from the Poconos. I actually grew up with these silly bastards. Beware, I believe they both still work for a white water rafting company.

Pat and Walt

Monday, July 21, 2008

Vote Because You Workout With Us!

Tuesday WOD

For 5 continuous minutes alternate between...

30ft of Walking Lunges
30ft of Lateral Jump Squats

When you finish the first length of walking lunges, jog back to where you started from, then do one length or 30ft of lateral jump squats, jog back to where you started from, alternate between the two. Every time you get to the lateral jump squats face the opposite direction.

For 20 continuous minutes alternate between...

15 Dbl Push Presses with 30% of your body weight
600m Run

For 5 continuous minutes alternate between...

20 Sit Ups
10 Push Ups

Rest 2 minutes between each pairing of movements. Keep track of the rounds completed in each.

"Some players with a lot of athletic ability just go out and play. Then after four or five years you don't hear about them anymore. The smart guys figure it out, and they play ten, twelve years. They do it mentally more than they do it physically." -Ahmad Rashad

Sunday, July 20, 2008

What's Your Kettlebell Obsession?

We've uncovered Susan's secret obsession with Kettlebells. I wonder how long it took to sculpt those shrubs into the shape of a kettlebell?

Monday WOD

3 - 1 minute rounds of...

Band Rows
Kettlebell Swings

4 - 1 minute rounds of...

Deep In and Outs
Alternating Reverse Lunges
Pledge Push Ups
Elbow Stabilizations

"It is a great ability to be able to conceal one's ability." -Francois de La Rouchefoucauld

Thursday, July 17, 2008

3 Ss on Pull Ups

What are the chances that Susan, Suzanne, and Susannah all show up to the same class and are all doing their pull ups together and unassisted?

Ok, they staged this photo for me, obviously, but they did do all the pull ups of the workout unassisted. Good work ladies! They weren't the only ones doing unassisted pull ups today, but I couldn't pass up the name similarity.

Friday WOD

One Arm DL Right
One Arm High Pull Right
One Arm Swing Right
One Arm DL Left
One Arm High Pull Left
One Arm Swing Left

30 seconds each, rest 60 seconds between rounds, 3 rounds

Rest 3 minutes then

25 Push Ups
25 Walking Lunges
25 Push Presses
25 Band Rows
600m Run

2 Rounds

How do you describe being fit?

Wednesday, July 16, 2008

Thursday WOD

Every 2 minutes for 20 minutes complete the following...

1 Pull Up
5 Burpees
10 Jump Squats
15 Kettlebell Swings

If you complete all the movements in 90 seconds you get 30 seconds of rest. If you complete all the movements in 60 seconds you get 60 seconds of rest.

If you finish your round in under 60 seconds try this...

3 Pull Ups
7 Burpees
15 Jump Squats
20 Kettlebell Swings

"When we think about physical fitness and performance today, we gernerally think of popular sports and in particular, the modern Olympics, which began in 1898. As sports fans sitting in the pub, some of us are likely to ask, Who's better? Today's modern athletes or our hunting and gathering ancestors." Frank Forencich


Tuesday, July 15, 2008

Up The River, Down The River

Start swimming...

Wednesday WOD

5 Heavy Deadlifts
10 Pull Ups
20 Sit Ups
40 One Arm Band Rows per arm
80 Kettlebell High Pulls
160 Squats
80 Kettlebell High Pulls
40 One Arm Band Rows per arm
20 Sit Ups
10 Pull Ups
5 Heavy Deadlifts

"If you want your life to be a magnificent story, then begin by realizing that you are the author and everyday you have the opportunity to write a new page." -Mark Houlaha

Our Homeboys from SIG !

Snatches 10/10
Push-ups- 20
Sandbag Run 400 meters

Snatches 15/15
Push-ups- 30
Sandbag Run 400 meters

Snatches 20/20
Push-ups- 40
Sandbag Run 400 meters

Rest 5 Minutes

Snatches 20/20
Push-ups- 40
Sandbag Run 400 meters

Snatches 15/15
Push-ups- 30
Sandbag Run 400 meters

Snatches 10/10
Push-ups- 20
Sandbag Run 400 meters

Mike - 12:01, 12:12
Chris - 10:09, 10:25
Carmelo - 10:10, 11:24
Tom - 11:20, 11:10
Tim - 9:00, 10:40

Monday, July 14, 2008

A Pink Kettlebell?!?!?!

Normally I would cringe at the site of a pink kettlebell, but in this instance I'll make an excpetion. At least Erica and Susan were 'thinking' about kettlebells as they sip their beers in the kiddy pool.

Tuesday WOD

5 Rounds of...

DB Overhead Squats (30s L / 30s R)
KB Swings
Dbl Push Presses
Alternating Reverse Lunges
T Stabilization Push Ups

1 minute at each station. 1 minute rest between rounds.

Prograde is having a birthday sale on Cravers. If you're supply of Cravers is running low, you can get $10 off your next box. The coupon code is:


All lower case, one word.

"I'd like to see Paris before I die. Philadelphia will do." -Mae West

Sunday, July 13, 2008

Faster Times

We have some faster times than Jen S and Pam:

5 Rounds for time:

5 Pull-ups
10 Push-ups
15 Squats
20 Box Jumps
25 Lateral Cone Jumps
Run 600 meters


Molly - 44:00
Cynthia - 42:30


Joey - 41:26
Mini-Coop - 30:00
Dana - 37:59
Lori - 41:36
Jessica - 38:20
Johnnie - 55:21
Monica - 46:17
Cindy - 37:21
Nancy - 40:20


Stuey - 42:48
Kim - 30:59
Kate - 36:25
Lisa - 38:09
Lesha - 31:30
Jen S -41:54
Susan - 29:31
Amanda - 38:07
Ashley - 41:42
Clever - 36:09
Randy - 30:44
Ward - 36:42
Erica - 35:42
La Tonza - 35:28

Friday, July 11, 2008

Let's run a lil'

Pam and Jen S performing their swing and burpee challenge:

Pam 6:20
Jen 6:43

600 Meter Run
50 Kettlebell Swings
50 Dumbbell Push Presses
600 Meter Run
50 ?????????
50 Ring Rows
600 Meter Run
50 Sit-ups
50 Supermans
600 Meter Run

Thursday, July 10, 2008

Friday WOD

25 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
20 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
15 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up
10 Dbl DB Front Squats
10 Weighted Inch Worms with a Push Up


25 KB High Pulls
50 Jumping Pull Ups
20 KB High Pulls
40 Jumping Pull Ups
15 KB High Pulls
30 Jumping Pull Ups
10 KB High Pulls
20 Jumping Pull Ups

"Imagination is more important than knowledge." -Albert Einstein

Wednesday, July 09, 2008

Thursday Night Swingers

Thursday WOD

6 Continuous Rounds of...

DB Snatches Left
DB Snatches Right
DB Swings
DB Presses (20sec Left/20sec Right)
Horizontal Flutter Kicks
Contra Lateral Push Ups

Choose a challenging weight. Work for 40 seconds at each movement. Rest for 20 seconds between each movement. There is no rest between rounds. The workout will look like this...

Snatches Left Side 40 seconds, rest for 20 seconds.
Snatches Right Side 40 seconds, rest for 20 seconds.
Swings for 40 seconds, rest for 20 seconds.
Press Left Side for 20 seconds, Press Right Side for 20 seconds, rest for 20 seconds.
Horizontal Flutter Kicks for 40 seconds, rest for 20 seconds.
Contra Lateral Push Ups for 40 seconds, rest for 20 seconds.

Complete a total of 6 rounds without additional rest between rounds.

"One isn't necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can't be kind, true, merciful, generous, or honest." -Maya Angelou

I Have Failed You All !!!!!

This was our new challenge:

1 Swing
1 Burpee
2 Swings
2 Burpees

Ladder up to 10 Swings,10 burpees in under 5 Minutes.

I didn't make it: 5:41. I will redeem myself !

Some observations:

I never do anything well my first time. I will get 5:00 minutes, hopefully tomorrow.

Swings are easy, should have used the 32kg. Standard for men is 24kg, women is 16kg.

Too much Blue Monster.

Tuesday, July 08, 2008

Sitting On The Dock Of The Bay

The top photo is an outdoor Maine workout. Some of the ruggers just couldn't spend time away from a workout, nice work ladies. The bottom two photos are Lesha's artistic impression of the 'kettlebell' again looking good.

Wednesday WOD

1 min each of...

KB Swings
Deep In & Outs
Reverse Lunges
Jump Squats
Squat Thrusts

2 Rounds


1 min each of...

Overhead Reverse Lunges (30sec per side)
Straight Arm Side Plank (30sec per side)

4 Rounds

“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.” -Alex Karras

Monday, July 07, 2008


This is the best I can do until the wedding photos come back, so here's one from the rehearsal dinner.

Tuesday's WOD

25 Push Ups
25 Ring Rows
25 Kettlebell High Pulls
25 Kettlebell Deadlifts (moderate weight)
25 Double Push Presses
600m Run

3 Rounds for Time

Here's a write-up from Anthony's last fight

"The most powerful weapon on earth is the human soul on fire." -Ferdinand Foch

Sunday, July 06, 2008

Think you have the conditioning?

Do you think you have the conditioning that Roger Federer and Rafael Nadal had today? The two men competed in the longest ever Wimbledon men's final, which lasted just short of 5 hours!

Monday's WOD

4 Rounds of…

Weighted Alternating Reverse Lunges
Renegade Rows with Push Up
Sit Ups
KB Swings
DB Thrusters (30 sec left / 30 sec right)
Broad Jumps

60 seconds at each movement, 60 seconds rest between rounds.

"Action is the foundational key to all success." -Pablo Picasso

Wednesday, July 02, 2008

Tough One Today!

Be prepared for a tough one!

Last workout before the long weekend.

Workout looks like this...

Run 600m

7 Rounds of...

3 Pull Ups
5 Snatches Left/Right
3 Thrusters Left/Right
9 Push Ups
15 Kettlebell Swings

Tuesday, July 01, 2008

We wouldn't want you to miss a tabata interval

Wednesday WOD

Bottom to Bottom Tabata Squats (if you miss today do them at home, it's only 4 minutes.)

1 minute each of...

Step Ups with Reverse Lunge
Hand to Hand Kettlebell Swings
Sit Ups
Jumping Pull Ups
Medicine Ball Thrusters
T Stabilization Push Ups

4 Rounds

"Die when I may, I want it said by those who knew me best that I always plucked a thistle and planted a flower where I thought a flower would grow." -Abraham Lincoln

Anthony has a Fight on ESPN2 Wednesday Night

For those of you that have come to love Anthony. He has a fight on ESPN2 tomorrow night, Wednesday. The show runs from 9-11.

Just thought you all should know.

Also, the NEW schedule starts next week. Please note the changes.

CrossFit Class
6am Mon-Fri
9am Mon-Fri
10am Tues & Thurs
7pm Mon - Thurs
8am Sat
9am Sat

Elements Class
6pm Tues & Thurs

Kettlebell Class
6pm Mon & Wed

Advanced Kettlebell Class
6:30pm Tues & Thurs

The Elements Class will be 30 minutes long.

The Advanced Kettlebell Class is also 30 minutes long. For this class you must arrive prior to 6:30pm and be warmed up and ready to go at 6:30pm sharp. This will be a tough 30 minute kettlebell workout. You must be able to safely and properly do kettlebell snatches, kettlebell cleans, turkish get-ups, jerks, etc. Please check to see if you are able to attend this class prior to taking it.

The 6am class will now run Monday through Friday, all five classes are standard CrossFit Classes.