"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:
Wednesday, January 30, 2008
Tuesday, January 29, 2008
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.
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.
Sunday, January 27, 2008
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
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
Friday, January 25, 2008
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
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
Thursday, January 24, 2008
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!!
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!!
Tuesday, January 22, 2008
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.
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.
Friday, January 18, 2008
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
180 Double Unders for Time
Post Them
Tuesday, January 15, 2008
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!!
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!!
Thursday, January 10, 2008
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
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
Tuesday, January 8, 2008
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
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
Tuesday, January 1, 2008
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
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
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