Posts during April 2011

04.29.11 5K Friday

Happy Friday kids! How are the bodies feeling?

WOD

Mobility Work/Body Maintenance

Tabata Push ups

Outdoor 5K Row

With time remaining: Skill Work

04.28.11 Get Jacked!

"Jack"

20 Min. AMRAP

10 Push Press 105/80

10 KBS 55/35

10 Box Jumps 24/20

Last done on 1/3/11

04.27.11 Heavy Deads and a Couplet

Strength

Deadlift 5-5-5-5

Find 5 rep max

7 Min. AMRAP

7 SDHP 95#/65#

7 Burpees w/ Tuck Jumps

Happy Birthday Mom!

04.26.11 Tuesday Trio

WOD

2 Mile Bike ride

40 Pull ups

20 Lunges

1 Mile Bike ride

30 Pull ups

20 Lunges

.5 Mile Bike ride

20 Pull ups

20 Lunges

04.25.11 Skill-Bench-Sprint

Tabata Hurdle Jumps

Snatch Squat Skill Work

Strength

4 Rounds of DB Bench 1 Min On/2 Min Rest

Post Total Load

Met-Con

Track Sprints

04.24.11 Rest Day

Hoppy Easter!

04.23.11 Free WOD at 12:30..and it's a classic

"FIGHT GONE BAD"

1 minute at each station/each rep counts as a point

5 Rounds:

Wall Balls 20#/14#

SDHP 75#/55#

Box Jumps

Push Press

Row (for calories)

04.22.11 FS 3X3 + Team WOD

Strength

Front Squat 3 -3 -3

Post Toal Load

Team Clean

It's a Suprise...!

Be ready to push your team..its gonna be a BIG CLASS...with Burpee Pull-Ups for those who don't WIN

Burpee pull ups...what good sports!

04.21.11 3 Reps & 3 Rounds

Strength

Floor Press 3-3-3

Post total load.

WOD

3 Rounds for time:

20 Box Jumps 24"/20"

20 Lunges

20 KBS 55/35

20 Knees to Elbows

04.20.11 Happy Hump Day

WOD

For time:

60 Double Unders

30 Thrusters 65#/45#

6 Sets of 30 Yard Shuttle/6 Push ups

30 Thrusters

60 Double Unders

Last done on 1/15/11

(13) comments »

04.19.11 Benchmark Day - Diane

Skill

HSPU/Hand stand holds

WOD

"DIane"

21-15-9

Deadlift 225#/155#

HSPU

Last done on 1/5/11

Andrea gets the pic of the day because she killed it! I'll have what she's having...

Happy Birthday Joel!

Anyone else hear Charles Barkley mention CrossFit during the NBA playoffs?

Check it out Here

Run and don't eat much? I don't think so Kenny :)

(7) comments »

04.18.11 Cross Open WOD #4

Skill Work

Muscles Ups & Overhead Squats

WOD

10 Min. AMRAP

8 Burpees

8 Wall Balls 20#/14#

8 Pull Ups

or:

10 Min. AMRAP

60 Bar Facing Burpees

30 OH Squats 120#/90#

10 Muscle Ups

(no, that 10 minutes is not a typo!)

Check out JeRx, Mike & Coach doing today's WOD:

http://www.youtube.com/watch?v=jUk-AI7AA5Q

(9) comments »

04.17.11 Rest Day

04.16.11 FREE WOD at 12:30

Bring a friend!

FREE WOD

5 Rounds for time:

6 Pull Ups

12 Push Press 95#/65#

24 Lunges (12 each leg)

04.15.11 THE CHIEF

Back by popular demand (JeRx)

"The Chief"

Page 120 of your WOD books

5 Cycles with 1 Minute Rest Between

3 Minute AMRAP

3 Power Cleans 135#/95#

6 Push Ups

9 Squats

Last done on 1/17/11

04.14.11 Deadlifts, Turks, & Fun on the Track

Strength

Deadlift - 90% of Max

2 reps on the minute for 10 minutes

15 Min AMRAP

4 Turkish Get ups 45#/25#

20 Yard SL Bear Crawl

20 Heidens

20 Yard SL Bear Crawl

Last done on 1/11/11

04.13.11 Pull-Ups and Partner WOD

Strength

Pull-Ups

4 Rounds, 1 Minute on 2 Minutes Rest, for Total Reps

Partner WOD

15 Minutes

As Many Box Jumps As Possible

One Partner will Row 200M

While Other Partner Does the Box Jumps

Tried another Paleo recipe last night. It was decent. Not as good as our current favorite one though - Butternut squash & sausage. So tasty! And very easy if you buy the squash pre-cubed like I do :)

Here is the Sausage & cabbage recipe

Soon I want to try making the fried apples listed on the same page. Sounds yummy!

04.12.11 Rings & Swings

Last Completed 2/26 & 1/6

2 Minutes MAX Push-Ups

WOD

5 Rounds for time of:

20 Toes to Rings

30 KBS 55#/35#

40 Double Unders

(8) comments »

04.11.11 CrossFit Open WOD #3

Complete as many rounds & reps as possible in 5 min:

Squat Clean 165#/110#

Jerk 165#/110#

04.10.11 Rest Day

Rock climbing at sea

04.09.11 FREE WOD Saturday

Strength

Floor Press 5-5-5

Last done on 2/24/11

12 Min. AMRAP

10 SDHP 95#/65#

20 OH Lunges 45#/25#

04.08.11 Active Rest Day

WOD

Yoga by Tim

and then:

L-sits & GHD machine

Maybe even a run at the end...

Just wanted to take a second to give some major props to the newcomers in our community. I had to take a little over 2 weeks off from all exercise due to a minor procedure that required stitches. (mole removal, not fun, sunscreen is your friend) Today was my first day back at it, and luckily for me it was a light workout. Afterwards Tim helped me do some pull ups for strength & inverted rows. I couldn't believe how gassed I was. When they say it only takes 2 weeks to "lose it", they are not kidding. Who are they? Probably a bunch of people who took time off and then realized how much they suck when they got back into it. I am now part of this wise group. Moral of the story? Consistency, like sunscreen, is your friend! Since I feel like I'm almost starting from scratch again, today really made me appreciate the effort put forth by our "newbies" in the past couple of weeks. You guys rock! Keep up the hard work and be consistent..and even though they hate you right now, your bodies will thank you for it later. - Robyn

04.07.11 Rest Day for Some/Get It Done for the Rest

Warm-Up

Forward Rolls

Skill/Strength

3 Minute AMRAP

Wall Walks

(Chest must touch Floor then Wall - 1 Rep)

CHIPPER

180 Yard DB Farmers Walk 75#/45#

2 Mile Bike

30 DB Abmat Sit Ups 50#/30#

1 Mile Bike

20 Turkish Get-Ups 25#/10#

.50 Mile Bike

10 Skin the Cat

Great AM class. We thought a lot of you would take a rest day today. But you came, you saw, you got it done!

(5) comments »

04.06.11 4 Minutes of Fun..and then some

Strength

Shoulder to OH for total weight moved in 4 minutes

One minute on, two minutes rest, for 4 rounds

Met-Con

1000M Row

Tabata Double Unders

Happy Birthday Coach Jerilyn aka JeRx!

Happy Birthday Boom!

04.05.11 Lotzasquats

Strength

Back Squats - For total weight moved in 4 minutes

One minute on, two minutes rest, for 4 Rounds

Met-Con

7 Rounds for time:

5 Burpee Pull Ups*

10 KBS 55#/35#

*For Rx: Rings will be 12"/8" above your reach :)

AM Group - JeRx just chillin up there

Joel & Carlos gettin up while Tim watches in awe

04.04.11 CrossFit Games WOD #2

It's been a weird few days not being at work until 8:30 every night...we are ready to get back at it!

Reminder: We're now offering a 7:30 Foundations/WOD class on Mondays & Wednesdays. Geared towards beginners & anyone who needs some extra work on their basic movements.

Onto today's WOD...

15 Min. AMRAP:

9 Deadlifts 155#/100#

12 Push Ups

15 Box Jumps 24/20

Post total rounds.

(7) comments »

04.03.11 Rest Day

See more pics from our rock wall climbing adventure on our facebook page.

04.02.11 Change of Scenery

NO CLASSES TODAY

We will be attending the 9:00am WOD at

CrossFit A.C.T. in Saddle Brook today.

BRING YOUR A-GAME!

We're meeting in the Ice House parking lot at 8:30am...or you can meet us there.

Big thanks to CrossFit A.C.T. for welcoming us!

04.01.11 It's April!

NO CLASS TODAY

Rock Wall Climbing tonight at The Gravity Vault in Upper Saddle River.

Meet at the Gravity Vault 6:45 the latest

We have a Group lesson from 7:00-9:00pm

If you haven't already, text Tim if you'd like to join us!

STARTING MONDAY, APRIL 4TH:

We are adding a class on Mondays & Wednesdays at 7:30pm. We're calling it a WOD/Foundations class. We strongly encourage anyone who is currently attending the 6:30 class, to come at 7:30 if you need to work on your mechanics/technique.