phone: 551-404-4294
fax: 201-498-1250
address:
111 Midtown Bridge Approach
Hackensack, NJ 07601
Posts during July 2012
07.31.12 Just squat!
Front Squat 3RM
BOOKEND WOD
800M Run
5 Rounds:
5 Strict HSPU
10 Med Ball Cleans
800M Run
07.30.12 Jackie Again?
Happy Monday ya'll. Be good for Lanny today!
"Jackie"
1000M Row
50 Thrusters 45#
30 Pull ups
07.28.12 Double the Fun
WOD is at 8:30am. On Ramp is at 9:30am. Meet behind Rink 2!
Teams of 2
"Double Grace"
Complete 60 reps of Clean & Jerk as a team
Happy Birthday Sharod!
07.27.12 Another tough week so far..
Lift
Back Squat 1 Set of 20 Unbroken Reps
Take at least 2 attempts, if you complete the first go heavier.
Test
3 Sets Max L-Sits (Score is Total time added up)
Training
Stations 40 Seconds Work 20 Seconds Rest
GHD Serpeant
Agility Ladder
Ring Push-Ups
Landmines
Slide Board Lunge L
Slide Board Lunge R
Handstand Skill Work (Walk, One Arm, Hold, Get Up)
We will have a Saturday WOD at 8:30am. On Ramp is at 9:30am. We are meeting behind Rink 2...dress accordingly!
07.26.12 Damn...that's a lot of reps (Years)!
Another Chipper...!?!? You can thank Andrea
"40's the new 30"
40 Calorie Row
40 British Alternating KBS 55/35
.40 Mile Bike
40 Box jumps 30/24
.40 Mile Bike
40 Ring Rows
.40 Mile Bike
40 Sit ups
.40 Mile Bike
40 Calorie Row
By now everyone should have received an e-mail with a user name and password for Zenplanner. If you have not, it's probably because we don't have your e-mail address, so let us know! Starting next week, please get in the habit of logging in daily and registering for the class you will attend. This shouldn't be a difficult task since most of you already visit our website every day, as you should! Some of you have expressed concerns about this new system. Over time, If we find that certain things need to be tweaked, we will address those issues as they arise. We appreciate your cooperation!
Happy Birthday Andrea!
07.25.12 Chipper Day! Oldie But Goodie
"The Pinball Machine"
10 Deadlifts 135/95
20 Wall Balls 20/14
10 Hang Cleans
20 KBS 55/35
10 Front Squats
20 Box Jumps 24/20
10 Push Jerks
20 Pull ups
10 Back Squats
20 Burpees
Happy Birthday Plage!
07.24.12 Bring your JUMP ROPE if you got one!
By the end of this week you should receive an e-mail with a user name and password to log in to Zenplanner. If we don't have your e-mail address, we will ask you to provide one. Starting next Monday, we ask that you begin logging in to register for the class you are going to attend each day. You can do so by clicking the "member log in" link in the right column of our website. You can also go to the "schedule" page and select a class from there. You will only be able to register for a class 24 hours ahead of time. If you can't make the class you chose, you can cancel your reservation up to 1 hour before class begins. We hope this program will be helpful to all involved parties. Thank you in advance for your cooperation!
Reminder: 4 NEW CLASSES HAVE STARTED THIS WEEK
8:30AM Tues/Thurs and 4:30PM Mon/Tues/Wed/Thur
5 to 15 Minutes early is the time frame to show up before any class.
TODAY'S WOD
Skill
3 Minutes Max DU's with 1 Burpee on every rest/mistake
Training
10 Rounds of
10 TTB
30 DU's
Ca$h Out
GHD Sit-Ups + Obliques
07.23.12 Get that weight up..
Lift
Floor Press 3-3-3-3 for total Lbs.
Training
10-9-8-7-6-5-4-3-2-1
DB Snatch L Rx 70/45 FireBreather 85/60
DB Snatch R
HSPU
07.21.12 Outdoor WOD
10:00am start time!
Team WOD
75 Back Squats 135/95
50 Box Jumps
25 Shoulder to OH 135/95
75 Front Squats 95/65
50 Box jumps
25 Shoulder to OH 95/65
75 OH Squats 65/45
50 Box jumps
25 Shoulder to OH 65/45
Happy Birthday Nina!
07.20.12 The calm before the squats...
WOD
4 min. Muscle ups
2 min. Abmat wall balls (above windows)
4 min. Burpees
2 min. TTB
4 min. Row for calories
2 min. KBS 55/35
Score is total number of reps completed
We will have an outdoor WOD on Saturday at 10:00am.
Happy Birthday Nicole K!
07.19.12 Profile Card Day!
We will be meeting behind RINK 2 for today's WOD
Max Clean and Jerk
Happy Birthday Laura!
Attention WODers:
Check out the updated schedule starting next week. We added 4 new WOD times that we hope you will take advantage of!
Sometime within the next couple of weeks we will be implementing a new system called Zenplanner. Once it's good to go, you will receive a username & password to log into the website and register for classes. The online registration will allow you to reserve a spot at the WOD of your choice, and help alleviate overcrowding in the classes. Your cooperation with this process will be much appreciated! We'll keep you updated as to when this will take effect.
07.18.12 Are you supposed to feel it in your shoulders??? Hmm..
Lift
Coach's Decision which number of Reps
Press 1-1-1-1-1 = Total Lbs.
or
Press 5-5-5-5 for a 5RM
Training
Partner WOD
Only one athlete can work at a time, break up the reps any way you want.
16 Minute AMRAP
200 Grasshoppers is the "BUY IN"
with the time remaining do as many rounds of
20 Hand Release weighted Push-Ups 45/25
40 Yard OH Plate Lunge
*Penalty of 20 grasshoppers per person if the plate touches the floor
Happy Birthday Lisa!
.JPG)
07.17.12 "Clean Up Your Doubles"
Lift
Sumo Deadlift - Dynamic Effort
10 Sets of 2 Reps 95+, 135+, OR 185+
TRAINING
"CLEAN UP YOUR DOUBLES"
10-8-6-4-2 Hang Squat Cleans 155/95
20-30-40-50-60 DU's
Coach's Corner Quickie
"JUST ANOTHER DAY AT THE OFFICE" Today, like many days (not to brag) many people overcame obstacles. It is the AWESOMENESS that comes with the job. On Ramp clients remembering the names of lifts and performing them correctly, a client telling me that his cholesterol is down and he's off his meds, clients who were injured or experiencing pain now feeling better and joining the record board, athletes who have been MIA expressing their desire to be back, others finally returning after some time away, stud athletes getting their first Muscle-Ups, etc. "Today was a good day."
What is going to happen tomorrow? I can't wait!
07.16.12 Isabel on Saturday, now onto the next...
Warm up/Skill Work
Mobility & Pull ups
WOD
"Helen"
3 Rounds:
400M Run
21 KBS 55/70 FB
12 Pull ups/CTB FB
Congrats to Rich Froning & Annie Thorisdottir, repeat winners of the CrossFit Games!
07.14.12 Outdoor Benchmark!
WOD starts at 9:30am!
"ISABEL"
For time:
30 Snatches 135/95
07.13.12 Friday the 13th
Skill Work
Get your snatch right!
WOD
Row 5K
Don't be a cherry picker!
The Aftermath
We will have an outdoor WOD at 9:30am on Saturday (tomorrow). CrossFitters & On Rampers will unite to conquer Isabel! Record board day!!
Check out the live stream schedule of the CrossFit Games here.
Attention Future CrossFitters
Our next On Ramp program begins on Monday, July 23rd. We still have spots available at 6:00am Tuesday & Thursday, 9:00am & 4:30pm Monday, Wednesday, Friday, and 9:30am Saturday. If you or someone you know is interested in starting, please get in touch with us over the next few days.
07.12.12 From the field to the oh so meaty...
Warm-Up
On the Field
Speed
10 sets of 30 Yard Max Sprints
Test
Tabata Toes to Bar (Every Rep Counts, not your worst round)
Strength
with the remaining time...
3 RM Bench Press
70%, 90%, 95%, 98%, PR!!, 95%, 90%
Happy Birthday Chloa!
07.11.12 Seriously?
Warm-Up
Practice Deadlifts
Roll-Out
Training
Run 1 Mile
15 Deadlifts 315/175
Run 800M
20 Deadlifts 225/135
Run 400M
25 Deadlift 135/95
07.10.12 T-Shirts are in!!!
Today's WOD
Max HSPU's in 3 Rounds
Each Round will be 1:30 w/2 Minute Rest between rounds
Firebreather rounds: 1. 2 Plate Depth 2. 1 Plate Depth 3. Strict to floor
Rx rounds: 1 Strict to floor 2. Kipping 3. Strict w/Abmat
Scaled (make each round slightly easier, NO Kipping)
Training Stations
Row
GHD Sit-ups or AbMat
Rope Climbs
DB Tricep Drills
NEW Landmines!
Agility Ladder
Slide Board
Dips
Box Jumps for Height (Except Martha!)
It's T-shirt Tiiiimme! Our new shirts are finally in! If you pre-ordered shirts, we'll have them ready for you today. If not, we have plenty of extras available for purchase for $25.
Click here for the latest on the CrossFit Games. They will be streaming live on ESPN3.com this Friday 7/13 - Sunday 7/15!
07.09.12 Back to it!
We hope you all had a great holiday week/weekend. It was great to see that many of you were doing the WODs at home. Thank you to everyone who participated in our Facebook picture challenge. The pics you posted were awesome! We loved them all...but there can be only one winner. The free t-shirt goes to....Donna! Yes we are a sucker for puppies and she capitalized on that! (See picture below) Honorable mentions go to Luca, Manuela, Andrea, and Willie & the whole Morales crew. Not to worry, our new t-shirts should be in this week for everyone else. We miss everyone and can't wait to get back in action today!
Warm up
800M Sprint
Strength
Banded Back Squats
10X2 Dynamic Effort
Training
10 Min. AMRAP:
5 CTB Pull ups
10 Wall Balls
.jpg)
07.08.12 Rest Day
Back to it tomorrow!
Summer Sports Performance classes start Monday, July 9th. See more info here.
07.06.12 Friday!
Homework WOD
12 Min. AMRAP:
3 HSPU (scale as necessary)
6 Burpees
9 2-ct Grasshoppers
Picture Challenge
Today's movement: Handstand
We will be at ABC Paintball today! If you decide you can go, shoot us a text at 551-404-4294. We are meeting there around 10:00am and can stay as late as 5:00pm.
Reminder: Tomorrow's WOD is outside at 10:30am
07.05.12 Split the fun
This is a great opportunity to ask a Non-CrossFitter to work out with you!
Homework Partner WOD
As a team, complete:
40 Partner Jumps (one holds a plank position while the other jumps over)
60 Air Squats
200M Run
On jumps & squats, one person works at a time. Then both complete the run before the next round begins.
Ca$h Out
4 Plank Positions
2 Rounds of 45 sec on/15 sec off
Picture Challenge
Today's movement: Plank!
07.04.12 Happy Independence Day!
.jpeg)
Homework WOD
5 Rounds:
10 Push ups
15 4-ct Flutterkicks
20 Lunge jumps (weighted 10-20 lbs if possible)
Picture Challenge
Over the next 3 days we will have a Facebook pic challenge. Post a funny/creative picture to our Facebook page doing the movement of the day. Today's is PULL UP. After 3 days, the person who posted the best picture wins a new Maxability t-shirt!
07.03.12 Carry over from yesterday into the CLEAN + JERK
Warm-Up
"Junkyard Dog"
Skill Work
Clean + Jerk
Training
2 - 5 Minute AMRAP's w/2Min rest between...
With 5 Minutes on the clock...Row 1000M and then do as many Abmat Sit-Ups as possible
2 Minutes rest
5 Minutes to Complete 30 Deadlifts at choice of 275/225/185/135/95 and as many DU's as possible
By popular demand, we will have an outdoor WOD on Saturday 7/7 at 10:30am. (weather permitting)
Reminder: No On Ramp classes Wednesday - Saturday
07.02.12 Time to spit knowledge on you!
Warm-Up
"Junkyard Dog"
Skill
Burgener Warm-Up (Check Video Below)
Skill Transfer Exercises
After you learn both of the above, you will partner up and mirror one another through all 10 movements
Training
Today's score will be the total time that it takes you to complete 4 rounds of 12 X 30 Yd Sprints
After PVC Skill Work you will continue to work on the snatch. As Coaches walk around and help with the Snatch it is on you to complete and record your 4 rounds of track sprints.
Lanny & Tim with Mike Burgener at the Olympic Lifting Certification
A Few Reminders...
The Ice House will be closed for the holiday from Wednesday, July 4th - Sunday, July 8th. We will be posting some homework WODs for you to get done in between fireworks & BBQ's. BY POPULAR DEMAND - We'll have an outdoor WOD on Saturday 7/7 at 10:30am.
On Ramp classes will meet at the normal times on Monday & Tuesday ONLY. The regular schedule will resume on Monday the 9th.
We haven't made a reservation at ABC Paintball yet since we need a minimum of 15 people. Please let us know if you're interested in coming on Friday the 6th.
