MERRY CHRISTMAS!!

Most people take holidays off from training, Not here!! Training on holidays is important if your going loosen up your diet. I kept it simple today, did some kip training, followed by:

100 pullups

100 ring dips

100 double unders

HAPPY HOLIDAYS!

New Crossfit in Cape May and Atlantic County

This Tuesday I stopped by the South Jersey Shore's only fully operational Crossfit Gym, Cross fit Off The Grid (OTG). Crossfit OTG is owned and operated by Mark Saber and Nick Di Matteo. Mark is a Level I Crossfit certified instructor, and is currently working on his level II cert. Nick is currently a level II Crossfit instructor with a Masters Degree in Holistic Wellness. Between the two of them they share more than 30 years of fitness experience and more specialized certifications then I can even list. Both trainers are friendly, highly motivated, and passionate about passing on the Crossfit lifestyle to everyone who is willing to listen. OTG is located at 3330 Bargaintown Road, EHT NJ 609-513-9164 http://www.crossfitoffthegrid.com/index.htm Look them and tell them I sent you!

Eat, Sleep, Train!

Cindy on the rings

Try this version of the Crossfit "Cindy" This combo is a killer on the chest, shoulder, and tricep regions.

10 Rounds for time of:

5 Ring-Dips

10 Pushups

15 Air Squats

Eat, Sleep, Train!!!

Killer Workout

1.5 mile run (warmup)

For time:
30 yard truck pull
20 sledge hits
30 yard truck push
10 sandbag tailgate drops (100lb)
30 yard sprint
10 box jumps (20")
30 yard sprint


Twp warriors competed in this workout. Times were between 3:25 and 4:55. Two rounds were conducted.

EAT, SLEEP, TRAIN!

New WOD

Killer Workout! 4 time!

Deadlift (135), Bench (135), Pushpress( 95)

Reps of 22,20,18,16,14,12,10,8,6,4,2

Suck it up!!!!!!!!!

WOD

5 rounds (max reps)

Strict Pull-ups
Bench Press (135)

Finish with Kipping Pull-ups and pushups. Goal 100 pull-ups toal, 200 bench + pushups.

New addition

My wife just had our third son, Jacob on September 17. It's difficult to fit in training when your life is chaotic, but any training you do is better than nothing. Here's the training I've been doing two to three times a week when I can fit it in. I also squeeze in grip training all day and Ab ripper X by P90X when ever I can. If you only have 10 minutes to train, then train for ten minutes!!

For time:
50 calories on the Rower
50 Jumping Ring Pull ups
50 50 Back Extensions
50 "Mr. Spectacular" (courtesy of Rob Shaul of mountain Athlete)
50 Ring Dips
500 Jump Rope

Eat, Sleep, Train!!

WOD

Today's WOD: 3rounds for time of:

400m run (500m row alternate)
5 burpees
10 deadlifts (135lbs)
20 Single arm KB swing (35lb 10/10)

Times ranged from 13:59 down to 10:59 (Mine)

Train Hard, Train Fast, Eat-Sleep-Train!!!!

Qutoe of the Day! "If your not nervous before you begin training, than your not training!!"

Starting over

Been out for upper body for the past two weeks with wrist and bicep pain. Been killing the lower body with runs, stairs, squats, and lunges. Heres yesterdays WOD:

5 rounds at each station before you rotate to the next station. 30 seconds max effort with 30 seconds rest:

Jumpn Ring Pullups
Burpees
Slamball (20)
Bow Jumps (20")
Deadlaft (95)
Sledge Hits

Good Luck!!!

EAT, SLEEP, TRAIN!!!!

WOD

Five Rounds For time. (Rest exactly one minute between rounds) :

400 meter run
20 Jump'n Ring Pullups
20 Kettlebell Swings (44lb male, 26lb female)
20 Slamball (20lb)

Good Luck, Try to break 29:00

Good Morning!

Well its been a while since my last post. (the wife is 8 months pregnant, been a little busy but still been training hard!). This mornings workout brought us back to math class, lots o numbers! I had two guests for this one, a good friend, and a visitor from the windy city if Chicago. The WO focused on 5 exercises. Pullups, KB clean & press, pushups, one arm weighted situps, and KB swings. Now pay attention 10 rounds for time. Each round increases the reps by a specific numbers which is different for each exercise. The goal is to complete each round of each exercise before going to the next. (I.E.) 1 pullup, 2 KB C&P, 3 pushup, 4 situp, 5 KB swing then 2 PU, 4 KBC&P, 6 pushup, 8 situp, 10 KB swing)

Pullups 1,2,3,4,5,6,7,8,9,10 (if you cant do pullups do jumping pullups just double the reps)
KB C&P 2,4,6,8,10,12,14,16,18,20 (divide reps between each arm)
Pushup 3,6,9,12,15,18,21,24,27,30
Situps 4,8,12,16,20,24,28,32,36,40 (divide reps between each arm)
KB Swing 5,10,15,20,25,30,35,40,45,50

Pullup are done from full extension and finish with chest to the bar. KB C & P are completed with a single bell of choice. Pushup are standard or on knees based on the individual. Sit up are executed by holding a weight 5-18lbs fully extended and perpendicular the the deck throughout the entire situp. KB swings (self explanatory). Times were 40:40, 45:36, 48:13, not bad!! Nice job DOC!

WOD "The Meat Grinder"

Today's workout was performed by four Warriors! Two teams of two performed a total of 32 minutes of gut busting activity. The WO was broke down into 4 groups each containing 2 exercises. Teams would perform 8 rounds of each group alternating between the 2 exer. The round went 30 seconds max effort with 30 seconds rest. After all 8 sets were complete teams would rotate to the next group. The groups were as follows: #1 5 pullups followed by jumping ring pull ups alternate with 20" box jumps. Group #2 Kettlebell swing alternate with dumbbell thrusters. Group #3 Tire flip/jumps alternate with burpees. Group #4 Kettlebell Snatches with sledge hammer strikes. Excellent volume workout focusing on both cardio/respiratory as well as muscular endurance. Train Hard!!

"Cindy"

Today's workout was a high intensity Cross fit training session. A "Cindy" is 20 minutes worth of max rounds of 5 pull ups, 10 push ups, and 15 body weight squats. Short and extremely intense. The gym record is now at 22 complete rounds! Still looking for a challenger! Contact me to come set some records!!!!!!!!!!!! Eat, Sleep. Train!!!!!!!

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The Zone helps you balance your insuline levels and helps you operate at a high level of physical

fitness.

http://www.zonediet.com/insanefitness

Yesterdays Workout

Yesterdays training was a small group session focusing on conditioning and overall fitness. It consisted of 5 total rounds for time, meaning as fast as you can complete the session. The rounds consisted of a 400m run, 1 tractor tire flip, 5 pull ups, 10 box jumps (20"), 15 burpees, and 20 sledge hammer strikes (10l/10r). The hammer strikes were performed with a 6lb and 8lb sledge hammer where you stirike the tire as hard as possible (like chopping wood). For those who have never seen a burpee, it is a core Crossfit exercise. It is basically a squat thrust, push up and when you stand back up you jump in the air. If you have never tried them, see how fast you can knock 50 reps. It'll wake you up in the morning. Times ranged from 28 minutes flat to 30 and some change, pretty respectable. Three athletes participated in the training which turned out to be a grueling test of cardiovascular/muscular endurance. "Never Quit"

Todays workout consisted of 7 rounds of max body weight press plus pullups. At 200lbs I pulled off 70 reps of bench and 111 pullups.

Big Numbers

Yesterday I was joined by three friends in the gym. We worked on a huge volume set of body weight training. The workout went like this. 1-pullup, 2 ring-dips, 3 pushups, 4 sit-ups. We wene from 1-10 and 10-1 Example set #2 2 pullup, 4 ring dip, 6 pushup 8 situp. Set #3 3/6/9/12. This was done all the way to set #1o of 10/20/30/40 then again set #10 and back down to 1. This workload turned out to be grueling and some did not finish. If you finish you just did 110 pullups/220 ring dips/330 pushups/440 situps. Small individual sets that equal a huge volume workout.

My AM training session focused on a combination of Cardio and Strength Endurance. 20 minutes worth of 1-tractor tire flip (400), 10 pushups, 10 box jumps on tire (20"). Start on the minute of each round and rest with remaining time from the one minute time limit. Tough workout, only got 16 out of 20 possible. Heart rate was rocking, good calorie burner! I have smaller tires and easier training routines for beginners. Stop by for a free session. Remember, I'm right near Ocean City And Sea Isle so give me a call.

http://www.zonediet.com/insanefitness

PUSH UP GOAL

Hey, Rob from Insane Fitness South Jersey. Every year, I along with everybody else in the world made several New Years Eve resolutions, or Goals. Along with these goals, I also setup numerous fitness goals for the year. One of my biggest goals was to complete 36,500 pushups! I happy to report that yesterday I completed my 10,000th pushup to date. I should be at 14,100 as of yesterday, however do to several setbacks I'm playing catch up. Pushups are an amazing upperbody exercise. There are numerous types of pushups from beginner to advanced (pylometric jump, dive bomber, aztec) Put together in the right combination and with little rest, a pushup routine can also be aerobic blast as well. Never Quit Training and have a Great Memorial Day Weekend!

Its Rob again from Insane Fitness SJ. I will be conducting weekend fitness on the beach's of Sea Isle and Ocean City New Jersey. Classes will be free for a limited time and space will also limited. Please contact me if anyone is interested.

Getting Started

Hi from Rob at Insane Fitness South Jersey. Just started this blog site. More to come includung Work Outs of The Day and Pics.