Snow Day #2

There is nothing like the sensation of leaving the first set of footprints in 8inches of fresh snow on a brisk 18 degree run. Hit the running path this morning for a 2 mile run in the new fallen snow we received yesterday. Not a fast run but lots of fun. After that hit some Kettlebell work outside just for fun!

KEEP TRAINING!!

Winter Throwdown

Yesterday a friend and I hit the Winter Throw down at Crossfit215 in Philly. I didn't set any ground speed records but had a descent workout. 215 has a great space with tons of character, a great box. If anyone is near the Philly area stop in and check it out. We met alot of great people and had a great time!!

www.crossfit215.com

Keep Rocking!!!

Crossfit 215 Throwdown

Saturday is the www.Crossfit215.com Winter Throwdown. Yesterday and today's WOD are straight from the Throwdown comp. Its comprised of an AM and PM WOD. The WOD's are a great blend of strength and conditioning.

AM

250m row

40 KB swings (over head) (53lb men, 35 women)

500m row

30 KB swings

750m row

20 KB SW

1000m row

10 KB SW

PM

5 rounds for time:

5 thrusters (95men, 65 women)

10 burpees

finish with 30 pullups

My times were pretty good during the past two days. They tacked on a twenty minute max for the AM and a 15 minute for the PM. My times were pretty well under. Probably gonna rest and recoupe till the comp.

Eat, Sleep, Train!

Strength and Conditioning

I borrowed today's workout from Crossfit Prime out of Philadelphia. Great group of instructors and athletes with a ton a awesome ideas!

Strength Portion:

4 rounds of max weighted pullups (10-20% of BW)

Conditioning:

18,15,12,9,6,3 reps of:

Deadlift (choose your own weight)

Box Jumps

Ring Dips

I cranked this blaster out in 9:08 with 155lb on the deads. Not sure if that's competitive of not but it felt real good!

I'm registered to compete in the Winter Throwdown sponsored by Crossfit 215. All day event incorporating two unnamed WOD's. January 23 in Philly, should be a blast!

Keep Training!

WOD Jan 13,14

Yesterday rocked a big overhead squating day.

5 rounds of 5 reps of:

front squat

pushpress

thruster

Today a 5am 5k run.

Ring Day

Another cold one in the Asylum! Todays training focused on ring training. If you havn't tried rings, I highly recommend them. They can add extreme intensity to any exercise. This workout was a killer on the shoulders so go easy if your a beginner.

10 rounds of:

5 Ring Pullups (False Grip if you can)

5 Ring Dips (Deep, elbows past 90)

5 Back Extensions (25 lb plate)

5 rounds of:

10 Ring Pushups

10 Ring Layouts

10 KB Snatchs

For the layouts, set up the rings so they are 6-12 inches off the ground (the higher up the easier the exercise). Set up on your knees and with arms fully extended, extend your torso until your body in flat and parallel to the deck (just the the evil ab wheel).

Enjoy!! And remember, Train Hard or Go Home!!!!!!!!!!!

Buuuurrrr!!

Cold outside here in NJ, 25 degrees! Workout was good.

1.5 mile run

5 rounds for time:

Deadlift (200lbs) x 5

Burpees x 10

Have a good one, keep training!

Snow Day

Snows on the ground today so I thinks it's a great time for a 5K run. Watch your footing and take your time.

WOD

5K Run

Tabata

Today's workout revolved around the Tabata principle 20seconds of max effort followed by 10 seconds rest. Conduct this with any exercise for 8 rounds, 4 minutes to glory! Scoring is calculated by the lowest number of reps in any one round per exercise. Combine several groups of exercises to boost up your fat burn and anaerobic threshold.

"Tabata"

Row

Pushups

Row

Situps

Row

Pullup

Good luck!

Fat Burner

January 6th second workout:

6 Rounds with Gym Boss Timer 40 secs work/20 seconds rest of:

Sledge Hammer Hits (8lb)

Abmat Situps

Jump Rope

Next 6 rounds 40/20

Kettlebell Swing (24kg)

Knees 2 Elbows

Mountain Climbers

Eat, Sleep, Train!

Strength and Volume

1-10, 10-1 of:

Thrusters (weight of choice)

Ring Dips

Pullups

Pushups x2

Not for time but keep the rest to a minimum.

Finish it off with 100 Deadlifts with 100lbs for time!

Train Hard!!

Workout

Toady we followed Crossfit's WOD. Fantastic workout, left me shaking on the ground for minutes after. If you are just starting out, try doing just two or three rounds.

"Barbara"

5 round for time/

rest three minutes between rounds

20 Pullups

30 Pushups

40 Situps

50 Squats

Welcome to the New Year!!

Happy New Year everyone! Had an awesome morning session to help start the New Year off with a BANG. Worked a session with the GYM BOSS timer going 30 seconds max effort with 30 seconds rest. Utilized three groups of three exercises.

4 rounds of:

Thrusters (bar)

Half Burpees

Pullups (assisted bands)

3 rounds of:

KB Swing

Box Jumps

Jump'n Ring Dips

2 rounds of:

Sledge Hammer Hits

Jump'n Pullups

Back Extensions

Rest 2 minutes between rounds (set up time)

This was a 31 minutes blast leaving all on the floor when completed. Advanced athletes can utilize a weight vest to ramp up the intensity.

Eat, Sleep, Train!!