CrossFit South Jersey

Time in Time Out

2009-05-12T10:40:00.000-07:00

Adding the factor of time to any workout makes or beaks your intensity. Take this week to time your workouts. The following week repeat the same workouts and try to improve on time. See what happens to calories burned, oxygen consumption, and intensity.

WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Pull-ups
Box Jumps (32 inch)
Over Head Press (M-115 W-65)

GET SOME

Hello

2009-05-11T11:25:00.001-07:00

Getting back after it with mental toughness, chaotic movements, and nutrition

WOD
5K with 20 push-ups every 2 minutes

GET SOME

Discovery

2008-11-05T02:26:00.001-08:00

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

2008-11-04T02:40:00.000-08:00

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

2008-11-03T02:30:00.001-08:00

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

2008-10-29T09:37:00.001-07:00

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

2008-09-09T11:10:00.001-07:00

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

2008-09-08T10:49:00.000-07:00

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

2008-09-05T10:40:00.000-07:00

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

2008-08-20T10:27:00.000-07:00

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

2008-08-18T09:15:00.000-07:00

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

7-28-08

2008-07-28T10:14:00.000-07:00

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

2008-07-21T14:39:00.000-07:00

Fight Night

Rower
3-500M intervals

TreadMill
3-.25 mile sprints on incline 15degrees

Post Times

Monday July 14, 2008

2008-07-14T10:48:00.000-07:00

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

2008-03-19T08:06:00.000-07:00

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

2008-03-16T03:26:00.000-07:00

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

2008-03-13T05:59:00.000-07:00

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

2008-03-10T05:20:00.000-07:00

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

2008-02-26T04:22:00.000-08:00

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

2008-02-25T11:11:00.000-08:00

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

2008-02-15T03:49:00.000-08:00

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

2008-02-12T05:36:00.000-08:00

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

2008-02-07T14:36:00.000-08:00

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

2008-02-05T11:04:00.000-08:00

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

2008-02-01T02:28:00.001-08:00

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

2008-01-30T04:24:00.000-08:00

"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

2008-01-29T04:28:00.000-08:00

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

2008-01-27T04:56:00.000-08:00

"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

2008-01-25T04:24:00.000-08:00

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

2008-01-24T05:17:00.000-08:00

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

2008-01-22T06:01:00.000-08:00

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

2008-01-18T05:43:00.000-08:00

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

2008-01-15T15:12:00.000-08:00

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

2008-01-10T04:19:00.000-08:00

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

2008-01-08T05:58:00.000-08:00

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

2008-01-01T05:10:00.000-08:00

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

12-19-07

2007-12-19T03:57:00.000-08:00

Amazing after talking to a great friend the other day and reflecting on our converstion, it is amazing to see how far we have come in our training programming. We went from graduating college and using exercises that we thought were so creative and balance oriented to completing our own programs and now using only functional exercises. We are now back to the true old school exercies that every great athlete uses and we have gotten away from the creative exercises. Now we use the old school exercises and apply our creativity to our programing. Truly interesting to see how in a short time period how much your thought process changes all depending on your experience. Thanks for the conversation and reflection.

WOD

Conditioning

BW squats (100,75,50,25)
Push-ups (50,40,30,20)
Jump Rope(100,100,100,100)
1 Min Break

BW Lunges (100,75,50,25) Total
Pull-ups (30,25,20,15)
Run 400M (For Time)
1 Min Break

12-18-07

2007-12-18T04:54:00.000-08:00

Why do you think people have such a tough time sticking with exercise? People know it is one of the greatest things for the body and yet it is one of the things people have the hardest times sticking with. Eating bad, watching tv, being sedintary is so popular even though people know it is what causes health issues. Why is this that the good things are hard to commit to while the bag things are easy to commit to?

WOD
10 Thrusters (75)
15 Jumping Pull-ups
20 Box Jumps (28inch)

As many rounds as possible in 20 minutes

12-13-07

2007-12-13T03:41:00.000-08:00

REST DAY

I always wonder if people think before they speak? I guess some people's glass is always half empty! Thats a shame because they have no idea what they are missing out on in life. There are hard times and easy times, but no matter what time you are having it all comes down to attitude! Look at your attitude towards different objects in life and see how consistent your attitude is. Compare the objects that you are successful at and the objects that you are not so successful at and see how your attitude differs between the two. Be honest with yourself and put your attitude in check!

12-12-07

2007-12-12T06:19:00.001-08:00

Holiday is right around the corner. Amazing at the gym you truly see who wants to achieve there goals. It is deeper inside them. No excuses, just discipline and desire to have something most people want.
WOD
Lunge Work
400 M Walking Lunge

D-Ball Mile
(You choose Weight)

Post time and comments.

"F*ck Excuses!!"

12-11-07

2007-12-12T06:09:00.000-08:00

Motivation: What keeps you wanting more?
Read an article the other day about it and it talked about, "Getting people to do what they want to do, not have to do." I disagree with thist statement. Sometimes what you want to do and have to do are two totally different things. I guess in reality as long as you are satisfied with the results that "with what you want to do" then there is no problem. If you expect different results with that effort you are kidding yourself. Be honest with yourself and your effort! Make sure you realize that what you put in is what you get. How deep is your will to achieve something that you have to do in order to achieve your goals?
WOD
For Time
35-25-15
Burpees
Box Jumps (36in)
Knees Elbows
Push-ups
400Meter run
Thrusters (95)
"Get Some"

12-10-07

2007-12-10T03:33:00.000-08:00

Did some shoulder and post. chain work. Hams are still sore, shoulders recoverd. Also some pullups, squats and footwork. All pretty sloppy. Spin and Ran this weekend. Felt week, but the begining is always the hardest.
"IF YOU WANT SOMETHING, GO GET IT"
WOD
3 rounds of mile running fight

Run one mile as fast as can
One minute rest
Run one mile as fast as can
One minute rest
Run one mile as fast as can
Listen for the bell.

Try to run each mile faster as you proceed through the rounds. "GET SOME"
Post times of each mile.

12-6-07

2007-12-06T08:16:00.000-08:00

It has been a long time. No excuse. A new mission is on!
"IF YOU WANT SOMETHING, GO GET IT!"

Friday September 14, 2007

2007-09-14T04:11:00.001-07:00

Three rounds for time of:
50 Double-unders
75 Squats

Post time to comments.

Thursday September 13, 2007

2007-09-13T02:55:00.000-07:00

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Wednesday September 12, 2007

2007-09-12T02:38:00.002-07:00

REST DAY

Tuesday September 11, 2007

2007-09-12T02:38:00.001-07:00

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

Monday September 10, 2007

2007-09-12T02:37:00.002-07:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Sunday September 9, 2007

2007-09-12T02:37:00.001-07:00

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Saturday September 8, 2007

2007-09-12T02:36:00.000-07:00

REST DAY

Friday September 7, 2007

2007-09-07T02:42:00.000-07:00

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Thursday September 6, 2007

2007-09-06T02:51:00.002-07:00

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wednesday September 5, 2007

2007-09-06T02:51:00.001-07:00

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

Tuesday September 4, 2007

2007-09-06T02:50:00.000-07:00

REST DAY

Monday September 3, 2007

2007-09-06T02:49:00.000-07:00

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Monday August 27, 2007

2007-08-27T02:40:00.001-07:00

REST DAY

Sunday August 26, 2007

2007-08-27T02:39:00.000-07:00

"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Saturday August 25, 2007

2007-08-27T02:38:00.002-07:00

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Friday August 24, 2007

2007-08-27T02:38:00.001-07:00

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments

Thursday August 23, 2007

2007-08-27T02:37:00.000-07:00

REST DAY

Wedneday August, 22, 2007

2007-08-27T02:36:00.000-07:00

Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

Tuesday August 21, 2007

2007-08-21T09:44:00.000-07:00

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

TAKE A GOOD LONG LOOK AT MIKE VICK. POOR DECISIONS ONLY LEAD YOU IN ONE DIRECTION. DOWN A ROAD THAT YOU DON'T WANT TO TRAVEL!!!!

Monday August 20, 2007

2007-08-20T03:12:00.000-07:00

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments

GO FOR IT!!

Sunday August 19, 2007

2007-08-20T03:11:00.000-07:00

Rest Day

EAT HEARTY FOR TOMORROWS WOD

Saturday August 18, 2007

2007-08-20T03:09:00.000-07:00

"J.T."
21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Post time to comments

FUNCTIONING TRICEPS!! YOU GOT THEM?

Friday August 17, 2007

2007-08-17T02:35:00.000-07:00

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

AGAIN AGAIN AGAIN!!!!

Thursday August 16, 2007

2007-08-17T02:33:00.000-07:00

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

HARDER WORK TODAY ALLOWS YOU TO PUSH THAT MUCH HARDER TOMORROW

Wednesday August 15, 2007

2007-08-17T02:32:00.000-07:00

Rest Day

RECOVER RECOVER RECOVER

Tuesday August 14, 2007

2007-08-14T18:36:00.000-07:00

Run 5 K

Post time to comments

THERE IS ALWAYS SOMETHING LEFT IN THE TANK. WHAT SEPERATES GOOD FROM GREAT IS THE ONES WHO CAN DID DEEP AND FIND MORE IN THE EMPTY TANK.

Monday August 13, 2007

2007-08-14T18:34:00.000-07:00

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments

AGE IS JUST A NUMBER

Sunday August 12, 2007

2007-08-14T18:32:00.000-07:00

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare

ALWAYS GO AFTER WHAT YOU WANT NO MATTER WHAT OTHERS SAY. BELIEVE

Saturday August 11, 2007

2007-08-11T10:59:00.002-07:00

REST DAY

A QUESTION TO ASK YOURSELF WHEN YOU ARE FACED WITH A CHALLENGE!!!!!

IS IT I CAN'T DO THAT OR I WON'T DO THAT ????

Friday August 10, 2007

2007-08-11T10:59:00.001-07:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

"THERE HAS NEVER BEEN A GREAT ATHLETE WHO DIED NOT KNOWING WHAT PAIN IS" BILL BRADLEY

Thursday August 9, 2007

2007-08-11T10:57:00.000-07:00

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments

I DARE YOU?????

Wednesday August 8, 2007

2007-08-08T02:47:00.000-07:00

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

GROW FROM EVERYTHING YOU EXPERIENCE. LEARN SOMETHING FROM EVERYONE YOU MEET.

No Class Friday Night August 10.

Tuesday August 7, 2007

2007-08-07T07:24:00.000-07:00

REST DAY

LET THE BODY RECOVER, AND CHALLENGE THE MIND WITH YOUR NUTRITION

Monday August 6, 2007

2007-08-07T07:19:00.000-07:00

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

NEVER WAIT FOR SOMETHING TO COME TO YOU, ALWAYS GO SNATCH WHAT YOU WANT

Sunday August 5, 2007

2007-08-05T15:41:00.000-07:00

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

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WE ALL NEED SOMETHING TO BELIEVE IN, SOMETHING FOR WHICH WE CAN HAVE WHOLEHEARTED ENTHUSIAM

Saturday August 4, 2007

2007-08-05T15:37:00.000-07:00

Run 5 K

Post time to comments

"ITS SUPPOSED TO BE HARD. IF IT WASN'T HARD EVERYONE WOULD DO IT. THE HARD IS WHAT MAKES IT GREAT"

Friday August 3, 2007

2007-08-03T02:32:00.000-07:00

REST DAY

No class Fri August 3 or Sat August 4. Closed sorry for the inconvience, will be back open Tue August 7 for normal schedule. Cheers

Post Comments
HAVE A MENTAL WORKOUT TODAY. FIND SOMETHING THING MENTALLY THAT MOTIVATES YOU.
"JUST DO IT" NIKE
"DON'T THINK JUST DO" BRUCE LEE
"WHAT THE HELL ARE YOU WAITING FOR"
"ARE YOU READY FOR A WAR"

Thursday August 2, 2007

2007-08-03T02:29:00.000-07:00

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments
DO NOT GET UPSET FOR ANYTHING IN LIFE BECAUSE LIFE IS NOT LONG AS WE THINK. TRY TO BE HAPPY WITH THE SMALL THINGS!!

Wednesday August 1, 2007

2007-08-01T17:16:00.000-07:00

For time:
50 Ring Dips
Run 400 meters
50 Push-upsRun
400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.
ONE DAY SOMETHING WILL TAKE APART OF YOU WHILE YOU ARE CROSSFITTING AND FROM THEN ON YOU WILL HAVE A NEW OUTLOOK ON LIFE ALLOWING YOU TO MAKE THE UNPOSSIBLE POSSIBLE!!

Tuesday July 31, 2007

2007-07-31T13:57:00.000-07:00

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Post time to comments:

VINCE LOMBARDI SAID "FATIGUE MAKES COWARDS OF US ALL"

I SAY "CROSSFIT MAKES COWARDS OF US ALL"

GET SOME!!!!!

Monday July 30, 2007

2007-07-30T11:05:00.000-07:00

REST DAY

WHEN YOU CROSSFIT YOU WILL EXPERIENCE THAT ELITE MENTAL FEELING

"A HIGH" SOME CALL IT. THAT ANY CHALLENGE CAN BE CONQUERED!!

Sunday July 29, 2007

2007-07-29T18:01:00.000-07:00

Five rounds for time of:
Run 400 meters
25 Back extensions

Post time to comments.

CROSSFIT SOUTH JERSEY ROCK CLIMBING IN AUSTRALIA!

Saturday July 28, 2007

2007-07-29T18:00:00.000-07:00

Complete as many rounds in 20 minutes as you can of:
10 L-pull-ups
15 Glute-ham developer sit-ups

Post rounds completed to comments.

"IF NO ONE'S WORKED AS HARD AS YOU, WHY BE BASHFUL ABOUT BEING THE BEST? ENJOY IT. STAND UP AND OWN WHAT YOUR'RE GOOD AT."

Friday July 27, 2007

2007-07-29T17:59:00.002-07:00

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Thursday July 26, 2007

2007-07-29T17:59:00.001-07:00

REST DAY

Wednesday July 25, 2007

2007-07-29T17:58:00.002-07:00

Run 5 K

Post time to comments

Tuesday July 24, 2007

2007-07-29T17:58:00.001-07:00

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Monday July 23, 2007

2007-07-29T17:57:00.000-07:00

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Sunday July 22, 2007

2007-07-29T17:56:00.000-07:00

REST DAY

Saturday July 21, 2007

2007-07-29T17:55:00.002-07:00

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Friday July 20, 2007

2007-07-29T17:55:00.001-07:00

Front Squat 5-5-5-5-5 reps

Post loads to comments

Thursday July 19, 2007

2007-07-29T17:54:00.000-07:00

Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.

Wednesday July 18, 2007

2007-07-29T17:53:00.002-07:00

REST DAY

Tuesday July 17, 2007

2007-07-29T17:53:00.001-07:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments

Monday July 16, 2007

2007-07-29T17:52:00.000-07:00

Hang squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Sunday July 15, 2007

2007-07-29T17:51:00.000-07:00

"Diane"
21-15-9 reps of
:225 pound Deadlift
Handstand push-ups

Post time to comments

Saturday July 14, 2007

2007-07-29T17:50:00.002-07:00

REST DAY