Discovery

Look at yourself and see what you want out of your body. No one besides yourself can control what you make your body to be and capable of. Never limit your body. You are the only one who can set limitations. Discover your bodies abilities!
WOD
3 rounds
Row 500M
50 Pushup
50 Ring Row
50 Air squats
50 Situps

Food

The mechanism for fastest weight loss or weight gain. Nothing is more important then your food. It is your fuel that allows your body to do minute to minute activities. So why do we choose to feed it crap (sweets, whites, processed) and expect it to perform at top level. Very simply put. "Feed your body the fuel it needs to meet your performance expectations"

WOD
Three Rounds
DB Snatch( 21-15-9) M-50DB W-25DB
Walking Lunge (50 steps out 50 steps back)
Rower 500M

Consistency

One of the hardest and most valable concepts in training is consistency. Not to lose motivation during the hard times of busy life, no results seen, and overall laziness. But if you can overcome this wall that is placed in front of everyone you will truly achieve your goals and surpass others in competition.

WOD (Your choice of weight)
1-10 working up
Squats
Push-ups
10-1 working down
Swings
Pull-ups

The Start

Working towards goals that are wanted is a chase. A concept that some understand and others have no idea of what it is. Chasing is what we do in exercise either moving more weight, moving through a workout faster, completing more reps. This is why we workout!!

WOD
100 Burpees
75 Thrusters (75 Pounds)
For time

Be Some One

Decide today to be the one that you always tell yourself that you are going to be!!

WOD
25 Pull-ups
50 Burpees
75 DeadLift 135
100 Squats

Monday Sept 8

Always have time for something. Wether it is push-ups, squats, or a quick run. If you want to be consistent no matter what your schedule is always "Get Some"

WOD
1 mile run
100 Push up
50 Squat (Your choice of weight)
50 Pull-ups
At least choice one.

Question

What do you consider conditioned? Mile time, Number of pushups in a minute, Rower time, what is your definition and tests for yourself to know that your body is becoming conditioned?
WOD
5 Rounds
Overhead DB Press 20 rep
Guys 30 Girls 15
Farmers Carry 40 yards
Guys 50 Girls 25
For Time

8-20-08

WOD
20 Pull-ups
1000Meter row
15 Pull-ups
750Meter row
10 Pull-ups
500Meter row
5 Pull-ups
250Meter row

Press On

8-18-08

4 rounds for time
20-box jumps
30-squats
40-lunges (20 each leg)
50-Deadlifts (135)

7-28-08

As Many Rounds in 25min
15 Box Jumps (24 inch)
13 Push-ups
9 Squat Jumps
7 Pull ups
5 Push Press (115)

Monday July 21, 2008

Fight Night

Rower
3-500M intervals

TreadMill
3-.25 mile sprints on incline 15degrees

Post Times

Monday July 14, 2008

WOD
5 rounds

20- 30inch box jump
20- Push-ups
15- Tuck jumps
15- Overhead press
10- Broad Jumps
10- Thrusters M-95 W-65

Post Time

3-19-08

New exercises new muscles found. Started to really work some overhead squats and some single leg work. Amazing to realize how weak the balance and supporting muscles are when center of gravity is changed or base. So far good work with it all, getting use to it and progressing weights in the weeks to come. Very excited to incorperate new moves with clients and see reactions. Thanks for all the help.

WOD
Plyo Heaven
30-20-10
Plyo push-up
Box jump
Elbow to hand push-up
Split jump

3-16-08

Amazing you talk to so many people about fitness, health, nutrition, and conditioning to find out that everyone is so different. Some of us are endurance junkies, we love the running aspect of sport. Others are strength animals, all we do is hit and lift the heavest things we possibly can. Sometimes you talk to the endurance junkie and they say, "i would never be able to lift that". Then you ask them and find out that they have never attempted to lift that. They never worked on a strengthening routine or spent months working on strength. Always look at your results as what you put in to get them. No heavy lifting then no strength, no running then your slow. Be diversed and work at the movements/exercise you SUCK at. The ones you aviod. You know which ones i am talking about. The only way you get better at something is practice.
ONe last tangent here it all the time. I have really changed my food and am eating well. That is excellent, but i have still yet to loose any weight. HOw long have you changed your food for? Its the second day? MY answer back is did you put on the extra weight overnight? Good things come with time and hard work. There is nothing better then being persistent and working hard.
PRESS ON

WOD
100 of the exercise you hate!!
If its running and not a lift then Run a distance you have never ran before!!

3-13-08

Let exercise be a reflex. Don't think just react. Dig deep inside and find that animal that needs to come out. Be creative and don't get stuck with the basic of has to be so in stone. Today i will do this in this manner. Tomorrow who knows. Have goals, but get there by survial of the fitest. Let loose and PRESS ON

WOD
2 rounds
150 Squats
100 Push-ups
50 Burpees

3-10-08

Workout, Play, Be Active!! Reap the benefits of moving. Not only will you have more energy and better body function, but you will have fun. There are so many things you can do to be active and achieve great results.

WOD
5K Run

2-26-08

Working out is like a drug, once you see results you are hooked just like a high. There won't be an excuse to miss a workout or a reason why you don't want to do it. Working out will give you a rush like you have never had. Something that you will crave and look forward to do during your day. Your results will skyrocket and your addiction will grow.
PRESS ON

WOD
Push-ups: 50-40-30-20-10
Squats: 100-90-80-70-60

FOr Time

2-25-08

PRESS ON
No matter what the task is always finish and always give your best. Be completely honest with yourself and ask, "Have i given it my all?" There is no greater feeling then being able to PRESS ON when you think you have nothing else. Its not how you start its how you finish that is just as important. Remember that next time you workout. How you finish?

WOD: 5x5
DL:
Front Squat:
Pull-Ups:
OverHead:

2-15-08

What do you on game day?
Some talk about rituals others just go. So then my question is what is your mind frame when entering the gym. Do you prepare on the car ride, listen to music, or just do your thing. Everyone has there own process for peaking each workout. What is it that gives it to you day in and day out. The drive inside that allows you perform at high levels and enter a place of such focus that you don't stop till the end and you always give your upmost effert. You dig deep knowing your tank will never empty as long as you push it.

WOD SJ
10 rounds
200meter jog then 10 burpees

PS: Didn't think of this one. But sounds like to much fun not to pass up. PRESS ON

2-12-08

Some people definitly have more inside then others do. Theses distinguised people are willing to dig so deep inside that anything can be completed. There is no finish untill everything is done, no matter how bad they feel. Watching someone of this caliber push themselves not only shows you what type of person they are, but what type you are. Next time you are in the middle of a workout and want to quick or thinks its to hard. Just remember that if you are any type of athlete that is what your performance is going to show. When your body feels that exhausted during activity you will either fight or fly. You decide and it will show you your true inner strength. PRESS ON. Because you will realize that it was hard but you were able to perform something you thought you couldn't. Now you know you can perform it and it will be that much easier next time.

WOD SJ
5 rounds
Walking Lunges DB of choice 12 steps each leg
Push Press DB of choice 12 Total

2-7-08

Jump Rope
The forgotten tool. Cheap and very effective. Speed, coordination, and cardiovascular hell. Pick one up today at walmart or where ever and get some. Push yourself and watch your agility sky rocket.

SJ WOD
10 Min Double Unders
100 Knees to Elbows

WOD
Rest day

2-5-08

Tomorrow!!
It never comes. Tomorrow i will start eating right. Tomorrow i will start training. Tomorrow i will start..... Tomorrow is something that never comes. If you truly want to start something and you are going to start you will begin that day. There will be no tomorrow in your thought. Never push things off till tomorrow. There is always time for your health!!! Who will tell you different is wrong. No one is going to argue with you. Not your family, friends, or most importantly yourself. So start today, and forget about tomorrow.

PRESS ON AND BE SOMEONE!!!

WOD SJ
3 rounds for time
Walking Lunge with DB of choice for 50 total steps
Farmers carry with DB of choice for 50 total steps
Overhead walking Lunge with DB of choice for 20 total steps
Overhead DB carry with DB of choice for 20 total steps

2-1-08

Feb is a short month. I believe it is a great month to start on new behaviors. Why not start today and make that behavior part of your lifestyle. Many people talk about starting tomorrow, but to be honest tomorrow never comes. I was told once that if you were not going to start today, then you truly didn't want to start. You are the main factor of when you will start working towards your goals. Until you decide to take action today and not tomorrow you will never start your journey of goal achievements. Today is the day. Who knows what tomorrow will bring to you in your life. Take advantage of today and Press On.

CrossFit WOD
Run 10 K

CrossFit SJ WOD
3 rounds
5 L sit Pull-ups
10 Overhead squats (you choose weight)
15 Glute Ham sit ups

1-30-08

"PRESS ON"

CrossFit WOD
Rest DAy

CrossFit SJ WOD
You choose the weight
Squat 5 x 20
OH Press 5 x 20
Pull-ups 5 x 20
DeadLift 5 x 20

For Time:

1-29-08

Where do you find your motivation from? So many people want to have amazing body transformations. Wether it is losing fat or building muscle is the motivation the same? To achieve a Vision of what you believe your body should look like. Is that your motivation, Look? Or is your motivation the next time you go to the gym you are able to push pull or pick up a weight that only others dream of? Does the motivation change? Alwasy switching back and forth to new things depending on what is on your mind? Just a question that seems to bring many answers!

WOD CrossFit
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

WOD CrossFit SJ
50 Pull-ups: (Strict or Kipping or Combo)
100 Push-ups
150 Lunges: Total (75 each leg)
200 Squats
For Time.

1-27-08

"FRIDAY NIGHT"
I had the privledge to workout with two of Americas Finest. I was blown away by the athleticism and discipline both men showed. Both blasted through Nasty girls with a calm focus on the finish line, while they both forgot about there racing heart rates and lack of oxygen. That Nasty girl wasn't enough for these men, they wanted to push the limits more so a Workout was created.
21-15-9
Thrusters 40DB
Glute Ham Situps
Ring Dips
Row for Cals
I would like to thank both of these men for there time they spent coming out to CrossFit South Jersey. Also like to say that it was a real honor having the oppertunity to workout with you guys. The motivation and mind set that i saw these two men show is something that all crossfiters should strive to have. Thanks

CrossFit WOD
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CrossFit South Jersey WOD
50-40-30-20-10
Push-UPs
Squats
For Time
Post total to comments

1-25-08

I appoligize for no posting any pictures yet. I got home late last night and camera was uncharged. I will post pics of basement box tonight. Let me know what you think of crossfit SJ box. Thanks for the feedback.

WOD Crossfit
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps


WOD Crossfit SJ
Get Wind!!
50-40-30-20-10
Burpees
Double Unders

Get Some and Post It

1-24-08

New year with new goals. I have a few that i am going after to see if i can achieve what i know my body can easily do if i push it. I never knew how motivating goal setting is until i took some advise from a friend to write them down somewhere you will see them everyday. So every morning the battle begins with me waking up and looking at that list on the white board hanging in my room. And every morning, I loose the battle knowing that at this time i cannot cross out one of those goals. But as the day goes on i work hard and start preparing myself for the next moring battle with that white board full of goals knowing that battles may be lost, but the war will be won by me.
WHAT ARE YOUR GOALS?
A Few of Mine Below

Sub 1:30 500M row
Sub 5:30 Minute mile run
Bench 225
Squat 225 for 15
DeadLift 350

WOD Crossfit
Snatch 1-1-1-1-1-1-1 reps

WOD Crossfit SJ
21-17-13-9-5
Strict Pull-ups
Lunge (Each Leg)
Kipping Pull-ups
Jumping Lunges (Each Leg)

Post It!!

1-22-08

THE GYM WILL NEVER OVERCOME THE DINNER PLATE
No matter how strong your workout routine is, you will never see true benefits until your nutrtion is as strong. You are what you eat, or as some have told me "You are what you digest" Nutrition is a major factor in your health. Until you believe it and try it you will never unlock the true potential of your body. Be honest and write down your food for a week to see how good your nutrition is?

WOD CrossFit
Rest Day

WOD CrossFit SJ
1 Mile Run for Time
500M Row for Time
Back to back with little transition time as possible

Post It.

1-18-08

There is nothing quite like seeing someone transform there body and there psychological belief of what there body is capable of doing. It is definitly one of the greatest perks of my job, watching someone transform into someone they have always wanted to be through movement. What a powerful element movement is. Not only does it keep you healthy, but it also allows you to achieve a mental happieness. MOVEMENT the "drug" every doctor needs to prescribe.

180 Double Unders for Time

Post Them

1-115-08

Reality Check
I had a great reality check this weekend when i went to Kickboxing. I thought a few days of running would get my lunges ready for the fire that was about to enter them. Reality struck quick and hard within ten minutes of class. As crapy as i felt, it was a great motivator to start being honest with myself and training. There is nothing like testing yourself. You learn alot about the person you are and what you want to achieve.

10 sets
Push UP 15 rep
DL 135 15 rep

A great Crossfit test. CHASE IT!!

1-10-08

AGE?
What is your perspective on it? Do you let it limit you or do you allow it to motivate you? Woking with different clients you truly see who allows age to set there limits for them or who allows age to yet there goals! What is it inside of people that gives them the perspective they take on life.

WOD
100 Burpees for time

GET SOME

1-8-08

The start of the new year has been good so far. The workouts have began and the routine has began. Now it is just keeping the consistency and persisteance to work through the tough days. What concepts do you use to keep yourself motivated?

WOD: Choose weight of your choice. Five sets of Five reps of all exercises. Get them shoulders
5x5

Back Squat
OH Press
1 min rest

Front Squat
Push Press
1 min rest

OH Squat
Push Jerk
1 min rest

Jan 1, 2008

CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

Starting a new year you always need to find a baseline of your fitness. CrossFit total is a great start to the new year in measuring your muscular strength in all the key areas. Other great test of conditioning are listed below. Have a Happy New Year!!
100 Burpees for time
1 mile for time
500 body weight squats for time
250 push ups for time