Archive for June, 2010
July 1st 2010
5 rounds for time of:
10 Overhead Walking Lunges @45, 25
20 Sit Ups
30 Double Unders
*After Party*
Foam Rolling and Stretching
Sumo-Deadlift High Pulls
**Note** Effective July 1st…TODAY, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
**Note** Starting immediately…there will be only one class/session on Sunday. That time will be 10am. Not a lot of people have been coming on Sundays so I will try and make it short and sweet! Also there is now an 8am on Monday or 8:30 sessions Tuesday – Friday.
Scientists prove Jabulani ball is ‘too perfect’
Spealler on Today’s Mainsite WOD
June 30th 2010
AMRAP in 6 minutes of:
5 Power Cleans @135, 95
10 Push Ups
15 Box Jumps
Rest 3 minutes, then:
AMRAP in 6 minutes of:
5 Push Press/Push Jerk @135, 95
10 Ring Rows
15 Knees to Elbows
These two are pushing themselves!
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
**Note** Starting immediately…there will be only one class/session on Sunday. That time will be 10am. Not a lot of people have been coming on Sundays so I will try and make it short and sweet! Also there is now an 8am on Monday or 8:30 sessions Tuesday – Friday.
Smith Point Triathlon…I am doing this!!!
June 29th 2010
“Tabata This”
Pull Ups
Push Ups
Sit Ups
Air Squats
**Note** This is again max reps in 20 seconds with 10 seconds rest. There will be 8 sets for each movements for a total of 32 sets equaling a total time of 16 minutes.
The morning sessions are wher its at!
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
Paleo Kits!
June 28th 2010
*Scheduled Rest*
1-1-1-1-1-1-1 of Back Squat
Already, we will try and hit a new PR. Hopefully everyone will set a new PR today. Last sets will be around 5% – 10% OVER our original 1 rep max
Making the ride out to Montauk soon, anyone want to join?
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
YouTube – The Paleo Diet and Multiple Sclerosis
June 27th 2010
For time:
20 Deadlifts @225, 155
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
50 Double Unders
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
20 Thrusters @95, 65
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
10 Burpees
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
20 Thrusters @95, 65
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
50 Double Unders
Long ways parking lot Farmer’s Walk @1.5 pood, 1 pood Kettlebells
20 Deadlifts @225, 155
Early afternoon session doing work!
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
June 26th 2010
For time
10,9,8,7,6,5,4,3,2,1 of:
Overhead Squat @95, 65
Pull Ups
An awesome morning session
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
Living Paleo – Omega3 Fish Oil
June 25th 2010
Hey folks…I just wanted to apologize for any inconvenience last night might have caused. I believe the hail storm last night took out the power. I felt it would of be unsafe to exercise in a dark environment. Hopefully the power will be up and running today. If not…we will still do the WOD but close up shop early in the evening.
5 rounds for time of:
15 Wall Balls
15 Burpee-Box Jumps
15 Kettlebell Swings
Jimmy Slice's baby...so cute!
By far the coolest baby shirt ever!!!!
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
Real Sugar Vs. Artificial Sweeteners: Which Is Better?
June 24th 2010
*Scheduled Rest*
3-3-3-3-3-3 of:
Bench Press
*After Party*
3 rounds FOR time of:
500 meter row
Rest 1 minute
The SDHP, Burpee WOD from the other day
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
Improving the Clean – CrossFit Journal
June 23rd 2010
4 rounds for time of:
5 Back Squats @155, 115
5 Push Press/Push Jerk @155, 115
5 Box Jumps
**After Party**
1 Mile Run
Kraig and T-Rex doing "JT"
**Note** Effective July 1st, rates will INCREASE to $100. I apologize for any inconvenience. Thank you!
Importance of Fish Oil
June 22nd 2010
“JT”
For time:
21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups
Jeff Taylor
