Posts during March 2011

03.30.11 Homework!

Home Workout

Run 1 Mile

"Invisible Fran"

21-15-9

Air Squats

Push ups

Run 1 Mile

Record time for Invisible Fran, Post time to Comments

UPDATED SCHEDULE FOR THIS WEEK

Wednesday - Outdoor AM class/NO PM Class

Thursday - Outdoor AM class

Friday - Outdoor 12:00pm class

Friday Night - Rock Wall Climbing 7-9 at The Gravity Vault

Saturday - 9:00AM WOD at CrossFit A.C.T. in Saddle Brook

03.29.11 The Junkyard

Skill Work

Snatch/OH Squat

WOD

"The Junkyard"

Begin with 30 Wall Balls 20#/14#

then 5 Rounds of:

5 Snatch Squats 95#/65#

10 Chest to Bar Pull ups

Finish with 30 Burpees

This week's schedule:

Monday & Tuesday - Follow regular schedule

Wednesday - Outdoor AM class rain or shine/NO PM Class

Thursday - Outdoor AM class

Friday - Outdoor 12:00pm class

Friday Night - Rock Wall Climbing 7-9 at The Gravity Vault

Please let Tim know if you are in. We prepaid for a private session for 10-15 people. Cost per person all included $29. After party at Jerilyn's Corner Spot in Dumont, but we have to be on good behavior because Saturday we can't be dragging ass in Saddle Brook....

Saturday - 9:00am WOD at CrossFit A.C.T. in Saddle Brook, LET ME KNOW WHO IS GOING...I'm not rollin in there with just Guges, Chris and I. I told them we would have 8-10 firebreathers. This is a great opportunity to see how other Crossfitters are pushin the limit. Also I expect this to be the start of a great relationship between MAXABILITY and A.C.T.

(7) comments »

03.28.11 Happy Monday!

Warm up

Tabata 5 Yard Shuffle

Strength/Skill

HSPU

Chipper

30 Calorie Row

45 Abmat Plate Push ups 25#/10#

60 KBS 55#/35#

60 Ring Rows

45 Toes to Bar

30 HSPU

03.27.11 Rest Day

Well said...

03.26.11 FREE WOD SATURDAY

12:30 Start - Come on in!

Warm up

Tabata Double Unders

WOD

15 Min. AMRAP:

3 Pull ups

6 Clapping Push ups

9 Box Jumps

Post total rounds.

Who's gonna get to box jumps first...Tim or Rob?

03.25.11 T.G.I.Front Squats!

Strength/Skill

Front Squat 3-3-3

Met-Con

5 rounds for time:

10 SDHP 115#/75#

10 Abmat Sit ups

10 Alternating 1 Arm British KBS 55#/35#

10 Knees to Elbows

Compare to 1/21/11

Knees to Elbows...nice arms Lisa!

(6) comments »

03.24.11 Skill Stations

Strength

Press

9 Sets of 3 Reps @ 75% of MAX, every 2:30

Stations

2 Rounds, with a Partner U go I go, 2 Minutes at each Station

Muscle-Ups

Slide Board

Rope Climb

Ring Levers and Skin the Cat

Snatch or Hang Snatch

Rob workin on his "skin the cat"

03.23.11 Clean it up!

Strength/Skill

Hang Clean 1-1-1-1-1

WOD

Hang Power Cleans 155#/105#

10-8-6-4-2

Push Ups

4-8-12-16-20

Ex. 10 HPC, 4 Push Ups, 8 HPC, 8 Push Ups, etc.

Compare to 11/11/10

03.22.11 Benchmark Day

Fan Favorite Fran is in the house!

Bring your A-game...the record board needs updating!

Warm up

Mobility Work

WOD

"Fran"

21-15-9 reps of:

Thrusters 95#/65#

Pull Ups

Welcome Back Kim!

IMPORTANT REMINDER

Ice House will be hosting the Hockey Nationals next week, therefore our facility will be closed from Tuesday 3/29 - Saturday 4/2. Outdoor WODs are a possibility, depending on the weather. On Friday 4/1 we are looking to meet up at The Gravity Vault in Upper Saddle River for some rock wall climbing. Check back for updates.

(6) comments »

03.21.11 Quick Couplet

Skill/Strength

Snatch Progression

WOD

10 Min. AMRAP:

30 Double Unders

15 Power Snatches 75#/55#

This AMRAP was the first WOD of this year's CrossFit Games.

Check out the video here: [mov]

03.20.11 Rest Day

It was a tough week guys, this rest day is well deserved!

Some people just aren't cut out for Disney...

03.19.11 FREE WOD at 12:30

Strength

Bench Press 3-3-3-3-3 Post Total

WOD

4 Rounds:

200M Row

20 Wall Balls 20#/14#

20 Inverted Rows

20 Abmat Sit ups

03.18.11 Sweat it out!

Strength/Skill

On the minute, for 10 minutes:

OH Squats (as heavy as possible)

Met-Con

(Chuck's Favorite)

15 Min. AMRAP:

3 Flights on the stairs

400M Run

.5 Mile Bike Ride

Compare to 1/20/11

(5) comments »

03.17.11 Happy St. Patrick's Day!

Strength/Skill

Deadlift 3-3-3-3-3

Post total load.

WOD

4 Rounds of:

15 Yard OH Plate Lunge

15 Box Jumps

15 Yard OH Plate Lunge

15 Ring Dips

Cash Out

Have a Guinness or three!

3...2...1...Lunge!

(10) comments »

03.16.11 Mid Week Chipper

WOD

30 HSPU

40 Pull ups

50 KBS 55#/35#

60 Toes to Rings

70 Burpees

Last completed on 4/27/10

REMINDER

Our FREE WOD on Saturdays will now run from 12:30-1:30.

Check out this 5 minute video about the history of the CrossFit Games

(8) comments »

03.15.11 Pre Spring Cleaning

Skill/Strength

Power Clean Progression

WOD

10-9-8-7-6-5-4-3-2-1

Hang Cleans 155#/95#

25 Double Unders after each round of cleans

Nice locks Lanny!

03.14.11 7 Rounder to start the week

WOD

7 Rounds for time:

250M Row

12 Thrusters 95#/65#

15 Abmat Sit ups

Compare to 12/2/10

We're back from the "Happiest Place on Earth"...time to get back at it!

Tim doing what he does in Animal Kingdom

03.12.11 Mikey's Pick

Surprise WOD

To be determined by Mike

(if we had to guess...be prepared for meathead style)

03.11.11 Jerilyn's Pick

Surprise WOD

To be determined by Jerilyn today!

03.10.11 Feeling Chipper today?

WOD

Complete 50 reps of each:

Box Jumps

Ring Dips

Abmat Sit ups

Inverted Ring Rows

Wall Balls (10% BW)

03.09.11 Hump Day 10-20-30

WOD

4 Rounds for time:

10 Deadlifts 225#/135#

20 Knees to Elbows

30 Double Unders

Post time to comments.

03.08.11 Two Part Tuesday

WOD

1/2 Cindy

10 Min. AMRAP:

5 Pull ups

10 Push ups

15 Squats

Then for time:

Single Leg Bear Crawl 3X on track

(180 yards total)

03.07.11 Happy Monday!

WOD

1000M Row

30 Burpee Box Jumps

1000M Row

Post time to comments.

03.06.11 Rest Day

03.05.11 FREE WOD SATURDAY

WOD

We're going to close our solid week out with some skill and mobility work. What are some of your weaknesses that you may be neglecting? Let's work on them today.

Check out our new sports performance vid:

Off to Disney we go...make us proud next week!

03.04.11 Skill/Strength Week, Day 5

Skill

Handstand Walk

Box Squats

WOD

5 Rounds of:

20 Box Back Squats 135#/95#

10 HSPU

Listen up guys. If you care about performance and would like to improve your movement and eliminate tweaks and injuries, you need to make an effort to take care of your bodies, before and after the workouts.

Check out mobilitywod.blogspot.com for daily updates from Kelly Starrett.

p.s. nice shirt!

03.03.11 Skill/Strength Week, Day 4

Skill

Turkish Get-Ups w/your sneaker...??

Strength

Bench Press

3 - 3 - 3 Post 3RM then

Max Reps @85% of 3RM

Met-Con

8 Rounds of

4 Turkish Get-Ups 35#/20#

8 Box Jumps 24"/20"

16 KBS 55#/35#

03.02.11 Skill/Strength Week, Day 3

Skill

4 Rounds of:

4 - Snatch Grip Deadlifts

4 - Power Shrugs

4 - Hang Power Snatch

OR

Strength

Hang Power Snatch

1 - 1 - 1 - 1

Met-Con

15 Minute AMRAP

10 Hang Power Snatch 95#/65#

20 Double Unders

03.01.11 Skill/Strength Week, Day 2

Skill/Strength

Press 3 - 3

Push Press 3 - 3

Push Jerk 3 - 3

Post 3RM Shoulder to OH

Met-Con

6 Rounds of

8 X Track Length (4 X Down and Back)

10 Thrusters 45#

10 Pull-Ups