600 Meter Run 50 Step-ups 25R 25L 50 Single Leg Bridge 25R 25L 50 Lateral Lunges 25R 25L 50 Kettlebell Swings 25R 25L 50 DB Push Presses 25R 25L 600 Meter Run
I knew there was a stereotype about guys from Jersey but I didn't know it was this bad. Greg sent us some video of him, and our friends Mike Stehle of CrossFit Jersey Shore and Zach Even-Esh of UnderGroundStrength.com taking a trip to the club last week:
Squats Jump Squats Lunges Jumping Lunges
4 rounds of 30 seconds each.
Rest.
DB See-Saw Presses Spiderman Push-ups T- Stability Push-ups.
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
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 Burpees KB High Pulls Squats KB Hand to Hand Swings Pledge Push Ups KB Deadlifts Planks
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.
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
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 PVC OHS 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...
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...
"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
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
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.
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
then
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
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
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 Squats Deep In & Outs Reverse Lunges Jump Squats Squat Thrusts
2 Rounds
then...
1 min each of...
Overhead Reverse Lunges (30sec per side) Straight Arm Side Plank (30sec per side) Plank
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
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
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
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.
50 Kettlebell Swings 50 Box Jumps 600 Meter Run (Yes, through Fitlife's lot) 50 Double DB Thrusters 50 Broad Jumps 600 Meter Run (Yes, through Fitlife's lot) 50 Sit-ups 50 Flutter Kicks 600 Meter Run (Yes, through Fitlife's lot)
8AMers:
JenS - 28:48 Sam - 27:05 Lori - 30:07 Cheri - 31:10 Rich - 24:40
The results of the weight loss challenge have finally been tallied!
Only 3 men completed the challenge, with the winner loosing 16 lbs and 3 7/8 total inches, congratulations to Christian!
Only 5 women completed the challenge, with the winner loosing 8 lbs and 5 1/4 total inches, congratulations to Amanda!
Of all 8 participants, there was a combined total of 60 lbs and 26 1/2 inches lost over the 10 weeks! Congratulations on the combined effort to Christian, Nick, Brooks, Amanda, Heather, Devorah, Mara, and Sarah for completing the challenge.
Parents are going to ludicrous lengths to take the bumps out of life for their children. However, parental hyperconcern has the net effect of making kids more fragile; that may be why they're breaking down in record numbers.
Maybe it's the cyclist in the park, trim under his sleek metallic blue helmet, cruising along the dirt path... at three miles an hour. On his tricycle.
Or perhaps it's today's playground, all-rubber-cushioned surface where kids used to skin their knees. And... wait a minute... those aren't little kids playing. Their mommies—and especially their daddies—are in there with them, coplaying or play-by-play coaching. Few take it half-easy on the perimeter benches, as parents used to do, letting the kids figure things out for themselves.
Then there are the sanitizing gels, with which over a third of parents now send their kids to school, according to a recent survey. Presumably, parents now worry that school bathrooms are not good enough for their children.
Grab one kettlebell, one dumbbell, one box, and a partner.
Each person on a team needs to complete the following reps.
50 KB Swings 30 L/R Push Presses 50 Box Jumps, Alternating Person to Person 30 L/R DB High Pulls 50 Sit Ups 30 Push Ups, Alternating Person to Person 50 Walking Lunges 30 L/R DB Snatches 50 Squats, Alternating Person to Person 01 600m Run, starting and finishing at the same time
The Workout starts off with a 2 minute wall sit, use respectable weights, and have fun!
30 Two Handed Swings 30 Hanging Straight Leg Raises 30 Right Arm Swings 30 Blurpees 30 Left Arm Swings 30 Slam Ball 30 Hand to Hand Swings 30 Box Jumps 30 American Swings 30 Aligator Push Ups 30 Walking Swings 30 OH Walking Lunges 30 Lateral Walking Swings Right 30 Med Ball Cleans 30 Lateral Walking Swings Left 30 Knees to Elbows
February Challenge Workout
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Jumping Lunges
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Box Jumps
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Squats
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Walking Lunges
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Deep In & Outs
30 Snatches Right 30 Thrusters Right Run 400m 30 Snatches Left 30 Thrusters Left Run 400m 30 Push Presses Right 30 Swings Right Run 800m 30 Push Presses Left 30 Swings Left Run 800m 30 High Pulls Right 30 Jerks Right Run 400m 30 High Pulls Left 30 Jerks Left Run 400m
May Challenge Workout
100 Box Jumps 100 Snatches, from the floor, alternating hands 50 Sit Ups 100 Med Ball Cleans, ball touches ground 100 Double Push Presses 50 Sit Ups 100 Ring Rows 100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up 2 Turkish Get Ups 3 Knees to Elbows 4 Wall Ball 5 KB SWINGS 6 Box Jumps 7 Push Presses 8 Med Ball Cleans 9 Double Unders 10 Jumping Lunges 11 Push Ups 12 High Pulls
