CrossFit 718

718 will host the CrossFit Games Open

2011 CrossFit Games

The CrossFit Games are the ultimate test of fitness, and the winners are crowned Fittest on Earth. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple of days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

Games Open @ CrossFit 718!

We are excited to take part in this event for the first time and  look forward to the strong competition.  The 2011 season will start with the CrossFit Games Open in March. CrossFit 718 will be hosting this six-week-long competition. There will be one workout per week.  Everyone will be ranked with participants in their region and with people from around the world.  The best athletes and teams will progress.  I encourage our athletes to compete on the 718 Affiliate team.   If you are interested in participating please register here.

CrossFit 718 will be a Registered Affiliate for the 2011 CrossFit Games Open

Row for the Red Cross

Row for Red Cross @ CrossFit 718

CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for their local Red Cross Chapter.   This year, with the backing of the Red Cross, it has been extended to all CrossFit boxes in New York State.   All the money your box raises stays with your local Red Cross chapter!  Save the date March 6th, 2011

• We want as many clients to participate (and raise money/donate) as possible!

• Participants register and raise money for your LOCAL Red Cross Chapter

• In the process, participants can win some cool prizes!

• Registration is now LIVE .  Look for CrossFit 718 when you donate and select your team.

The Grand Re-Opening 01/15/11

Please join us January 15th at 11am for more fun!!

Let us celebrate the Grand Re-Opening of

CrossFit 718 in its NEW BOX..

712 Fifth Avenue Brooklyn, NY 11215

FREE WOD’s @ 11:45 & 12:45

Social 2-4pm

There will be light refreshments and snacks

Bring a Friend and your Energy

LOE 11/3/10

Warm UP-

Dynamic and Static Flexibility

Front Squat 5-5-5-5-5

Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM.

3 Rounds for time of:

Run 1km

50 air squats

(1km is from the factory to 13th street to 6th ave to 10th street to the factory)

Cool Down-

Static and Dynamic Flexibility

LOE 11/1/10

Warm UP-

Dynamic and Static Flexebility-

30 seconds each X 3 rounds of: Air Squat/Jumping Jacks/Mt. Climbers/Flutter Kicks

Ground To O.H. + 30 second hold; 1X7

50′ O.H. Walking Lunge/10 Burpees/10 pike push UP X 5 rounds for time

Race around the block for bragging rights!

Cool down-

Static and Dynamic Flexebility

Observations 10/31

 

Happy Halloween

Helping Hands Food Pantry Fun Run/Walk/Bike

Sign up for the 5k Fun Run/Walk/Bike in Prospect Park Saturday, November 20th at 11am.

The Helping Hands Food Pantry, provides emergency food to needy people in our community.  They serve over 600 community members each month.  This Fun Event helps raise money to ensure that they can continue to serve the community for 2011.

This is a non-competitive event that allows donations to be made. there is no registration fee.

Sign up at Brooklyn Fitness Factory, and hand in your donations.

We will register the group as a whole on race day

Thank you for your loving support!!!

LOE 10/28/10

Warm UP-

Static and Dynamic Flexibility

Tabata- Versa Climber/Row Erg/Bear Crawl

Dead Lift- 5X5

AMRAP- in 20 minutes

10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18″

Cool Down-

Static and Dynamic Flexibility

Observations 10/26/10 & 10/27/10

 

 

LOE 10/26/10

Warm UP-

Dynamic and Static Flexibility

3 minutes of Double Under Practice/ 1 minute Sit UPS/ 2 minutes of Double Under Practice/ 1 minute Sit UPS/ 1 minute of Double Under Practice/ 1 minute Sit UPS

Alternating Ladder- Power Clean 10-1/Push UPs 1-10 (M;135lbs/F;65lbs)

Tabata Thrusters- (M;65lbs/F;35lbs)

5 Rounds for time of 10 each-

Crunches/Leg Raises/Toe Touches/Flutter Kicks

Cool Down-

Static and Dynamic Flexibility

 

 

Newest BFF’s

Observations 10/24/10

Observations 10/22/10

 

 

LOE 10/21/10

Warm UP-

Dynamic and Static Flexibility

3 rounds of 50 each- Jump Lunges/Mt. Climbers/Jack Knifes

3 minutes rest

100 BarBell Thrusters for time

3 minutes rest

1 mile Sand Bag Run

3 minutes rest

Plank Tabata

Cool Down-

Static and Dynamic Flexibility

Observations 10/19/10

Fit Factory “Fun”ctional Training Applied

BFF’ers Chrystie and Cory dive off of the coast of the Grand Cayman Islands.

This photo is the perfect example of the “carryover” from our method of training (coupled with years of dive training and experience). LOL

Great stuff guys see you tonight!!

LOE 10/19/10

Warm Up - 1 Rounds x 2 Minutes each

Row Erg/ Versa Climber/ Jump Rope/Undulating Rope Patterns

Max Effort- Front Squat  5×3/3×3/1×3

AMRAP – 5 Minutes

20 Gorilla Cleans/ 30 Flutter Kicks/ 10 Push Press

Observations 10/17/10

LOE 10/14/10

Warm UP-

Dynamic and Static Flexibility

Jump Rope backwards 3 minutes

AMRAP in 12 minutes of: 8 S.D.H.P/6 Power Clean/4 Push Press

AMRAP in 6 minutes of: 6 Broad Jumps(max distance)/ 9 Ball Slams

25 reps each of: Lateral Box Jumps(max height)/ Burpees

Double Under Practice 3 minutes

Cool Down

Static and Dynamic Flexebility

Observations 10/8/10

10/8/10 Stats

Congratulations on your NEW Personal Records!!

Your records will be recorded in this order:

SB Run/Dead Lift Max Effort/Met Con total rounds/SB Run

Carrie;   3:24/ 95lbs / 6 / 3:32

Meredith; 3:24 / 95lbs / 6 / 3:36

Cory;  2:54 / 265lbs / 7 / 3:20

Chrystie;  2:55 / 155lbs / 5 / 3:18

Julie;  3:33 / 115lbs / 4 / 3:48

Patrone; 2:54 / 155lbs / 6 / 3:22

LOE 10/7/10 & 10/8/10

Warm UP-

Dynamic and Static Flexibility

Sand Bag Run- 680m

Max Effort Dead Lift- 15min

For TIme 100 each Burpees/Ab Mat Sit UPs

Tabata- Double Unders

AMRAP in 6 minutes: 10 each Press/20 each Air Squat

Cool Down

Static and Dynamic Flexibility

NEW Early Bird Camp !!

We are excited to announce the launch of our NEW Cross Training Camp.  Our early birds have spoken!!

See you Wednesday’s  @ 6:30 am.

Sign up today

 

Observations 10/3/10

LOE 10/03/10

Warm UP-

Static and Dynamic Flexebility

M.B. Run around the block-M.B. Wall Ball Tabata

7 Rounds of- 7 Power Clean/20 Double Unders

7 Rounds of- 7 each OHS/Sit UPs

AMRAP in 9 minutes Walking Lunges/Super Man’s 20 each

Cool Down

Static and Dynamic Flexibility

Observations 10/1

LOE 10/01/10

Warm UP-

Dynamic and Static Flexibility

30 seconds each: Jogging in place/Sprint in place/Jacks/Jump Squat/Jump Lunge/Mountain Climbers/Bear Crawl/Lateral Bear Crawl 1 x each/Crab Walk

Partner Challenge:  6 minutes of :45 on :15 off with partners switching between the following excersises during the 4 minutes:

Box Jumps (M 24″;F 18″) / Summo Dead Lift High Pull (M 65lbs;F 45lbs)

Push Press (M 65lbs;F 45lbs) / K.B. Swing (M 16kg;F 12kg)

Push UP/Slam Ball (M 20lbs;F 15lbs)

1 and a half minutes rest after completing each 6 minute pair. Each partner counts total reps per 6 minutes of all excesises. Total reps added at the end. Most reps wins.

The Teams were:         Christy/Patrone   ;   Mike/Alda    ;   Corey/Jules

Box Jumps/SDHP =              113                          125                 120

Push Press/K.B. Swing =      155                         123                158

Push Up/Ball Slam =              159                         150                 159

So in event # 1 Alda and Mike had the most reps.

In event # 2 Corey and Jules squeaked out 3 more reps to take that segment.

In event # 3 Patrone and Christy finished with actual #’s as Jules had to leave early and Corey’s scores were doubled to calculate the final outcome.

The Final Result is Team Jules and Corey with 437 Total. Congratulations on your win. I expected you guys to pull it out, as collectively you guys have been training with me the longest:)

Second place was Christy and Patrone with 427 Total. Nice job considering it was Patrones 1st exposure.

Third place was Alda and Mike with a respectable 398 Total. Which suprised me the most, in a good way:)

My expectations were exceeded by all the teams. Congratulations to everyone you were all winners in my eyes.

Paleo Recipe with some flavor Puerto Rican beef Yum Yum!

Observations 9/30

Great Team Work!! I love the enthusiasm ladies !!

LOE 9/30/10

Warm UP-

Dynamic and Static Flexibility

Laps around the studio = 3 minutes

AMRAP in 12 minutes of

6 HPC/12 weighted Tuck Jumps/20 Standing Lateral Chops

20/15/10 reps of- K.B. Snatch/Bent Rows

Alternating Ladder of- 10-1 Walk Out Push UPs;1-10 Single leg Squats

Cool Down-

Static and Dynamic Flexibility

Announcing our NEW Cross Training Camp

Hey everyone, your requests have been answered!!

We have added a NEW Class to the schedule

Tuesday nights at 7pm!!!

Click Here To sign up

LOE 9/26/10

Warm UP-

Dynamic and Static Flexibility

Circuit- 1 minute each X 3

Thrusters/Pull UPs/Versa Climber

1 minute each X 6 rounds Double Unders/AbMat Sit UPS

30 seconds each X 3 rounds Undulating Rope/Mt. Climbers/Hip Extension

Cool Down-

Static and Dynamic Flexibility

Coaches Corner 9/24

LOE 9/24/10

Warm UP-

Dynamic and Static Flexibility

Jump Rope 3 minutes

20/15/10 reps each of- Push Press/Land Mine/Lateral Bar Hops

Jump Rope 3 minutes

20/15/10 reps each of- Weighted Step UPs/Box Dips

Jump Rope 3 minutes

20/15/10 reps each of-  Slam Ball/Push UP

100 Weighted Sit UPs

Cool Down

Static and Dynamic Flexibility

LOE 9/19/10

Warm UP-

Dynamic and Static Flexibility

M.B. Run 680M

20/15/10 reps for time of- Dead Lift/Push UP

M.B. Run 680M

20/15/10 reps for time of- K.B. Thruster/Slam Ball

M.B. Run 680M

Side Plank 30 seconds each side

Cool Down-

Static and Dynamic Flexibility

Observations 9/17

Welcome to the Team Eddie!! Great work guys!!

Another Hards Day’s Work

LOE 9/16/10

Alexis

Warm UP-

Dynamic and Static Flexibility

S.B. Run 680M X 3 rounds

3 Dead Lift/3 Power Clean/3 Front Squat/3 Split Jerk  X 3 rounds

100 V-UPs/100 Super Man’s

AMRAP in 20 minutes of- 5 Burpees/10 K.B. Swings/15 K.B. Goblet Squats

Cool Down-

Static and Dynamic Flexibility

Observations 9/15

Related Articles

• Optimize your health with The Zone and Paleo diets [life extension] (sentientdevelopments.com)

LOE 9/12/10

Warm UP-

Static and Dynamic Flexibility-

1 minute each X 3 rounds-

Versa Climber/Row Erg/Suicide Sprint

100 reps for time of- M.B. Clean and Jerk

Alternating Ladder of- S.D.H.P 10-1/Dead Lift 1-10

Cool Down-

Dynamic and Static Flexibility

Obeservations 9/9

Technical Turkish Get Ups !!

Related Articles

• Benefits of Exercise to Help With Depression (webmd.com)
• 10 Reasons to Exercise Even if You’re Skinny (lifescript.com)

LOE 9/9/10

Warm UP-

Dynamic and Static Flexibility

1 min each of: Jump Rope/Sprint 40′/Flutter Kick X 3 Rounds

3 Front Squat/6 Push Press/9 Bar Row X 6 Rounds

3 TGU’s/ 6 Wind Mill/ 9 Russian Twist X 2 Rounds

3 K.B. Snatches/ 6 two arm High Pulls/9 K.B. Thrusters X 2 Rounds

Elbow Plank 30 seconds X 6 Rounds

Cool Down-

Static and Dynamic Flexibility

LOE 9/5/10

Warm UP-

Dynamic and Static Flexibility

For time 5 Rounds of 4 X 10′ Shuttle Sprint/15 K.B. Swings

5 Rounds of 5 each K.B. OHS/Around the world/Figure 8- hold

5 Rounds of 30 seconds each Plyo Step UP/D.B. Row/Undulating Rope

24-20-16 each Jack Knife/Supine Hip Rotation/Hip Lift/Hip extension

Cool Down-

Static and Dynamic Flexibility

Observations 9/3 & 9/5

Lots of Action this week, great job guys!!!

Related Articles

• Three Great Exercises to Give You the Fighter’s Edge (pilatesandreikiinparadise.com)
• Omega-3s and Fish: Facts on DHA and EPA in Fish (webmd.com)

LOE 9/2/10

Warm UP-

Dynamic and Static Flexibility

Run 6 minutes

AMRAP in 15 minutes of- 6 HPC/20 Double Unders

3 minutes rest

AMRAP in 12 minutes of- 5 each Push Press/Ball Slam/Burpee

3 minutes rest

AMRAP in 10 minutes of- 10 each Box Jump/Air Squat/Sit UP

Cool Down-

Static and Dynamic Flexibility

LOE 8/29/10

Warm UP-

Dynamic and Static Flexibility

Sprint 1 minute- 30 seconds each-  Jacks/Jump Lunges/Jump Squats/High knees X 8 rounds

M.B. Clean 1min/K.B. Thruster 45 seconds X 4 rounds

S.B. Shuttle Run- 20 seconds on 20 seconds off X 5 rounds

10-1 Dead Lift/1-10 Push UP- Alternating Ladder (M;95lbs/F;65lbs)

S.B. Run 1 lap around the block

Cool Down-

Static and Dynamic Flexibility

Results for Battle of Brooklyn

Results are in we finished 5th with the men’s team coming in at 1 hour 17 minutes and 46th with the women’s team coming in at         1 hour 38 minutes. Raymond ran the entire thing solo and finished up 235th at 1 hour and 28 minutes. I’m very proud of everyone who participated in this event it was fun:)

Israel : 27:01                                Julie : 32:00

Jon – 25:12                                    Rumbi – 32:00

Jason – 24:57                                Rebecca – 32:00

Raymond – 1:28:00 10 Miles!          Team BFF

Observations 8/20

LOE 8/20/10

Warm UP-

Static and Dynamic Flexibility

Circuit- 30 seconds each X 5 rounds-

Versa Climber/Row Erg/Double Under/Undulating Rope

Clean & Jerk-

5X5 build up to 1 Rm X 3- rest as needed between efforts

Circuit- 30 seconds each X 5 rounds-

K.B. High Pull/Goblet Squat/Swing/OH Lunge

Hand Stand Push UP Practice 6 minutes

Cool Down-

Static and Dynamic Flexibility

LOE 8/19

5k Run

Observations 8/15

LOE 8/15/10

LOE 8/15/10

Warm up : Dynamic and Static Flexibility -

Jump Rope 3 minutes

5 x 5 : Clean / Front Squat

- Jump Rope 3 minutes

100 Push Ups : 200 Sit Ups : 300 Air Squats – Jump Rope 3 minutes

30 Seconds each for 5 Rounds :

Rope Undulation / GHD Hip Back Ext / KB Clean

Cool Down-

Static and/Dynmic Flexability

LOE 8/12/10

Warm UP-

Dynamic and Static Flexibility

Sprint 20 seconds rest 20 seconds X 10 rounds

21/15/9 reps for time HPC/Ring Dip

Tabata Circuit- 4 rounds each of K.B. Swing/Sit UP

AMRAP in 6 minutes- D.B. Thrusters/M.B. Slam 10 each

Max Effort Elbow Plank- 3 attempts

Cool Down-

Static and Dynamic Flexibility

Observations for 8/10

Zoe your gonna do great at B-Ball! 

Good Luck this season !!

LOE 8/8/10

CF Filthy Fifty:

Warm UP- Dynamic and Static Flexibility

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

Cool Down- Static and Dynamic Flexibility

Post time to comments.

Observations 8/5, 6, & 7

LOE 8/5/10

Warm UP-

Dynamic and Static Flexibility

Laps around the studio- 3 minutes

Squat Clean & Jerk Max Effort 5X5

S.B. Run around the block

AMRAP in 6 minutes-  Burpees/K.B. Swing 10 each

Jump Rope 3 minutes

AMRAP in 6 minutes- K.B. Figure 8- Hold/K.B. Snatch Windmill 10 each

Cool Down-

Static and Dynamic Flexibility

Observations 7/29 & 8/1

Chrystie Crawl   Assisted Pistols

Walking Lunges  Dead Lift

LOE 7/29/10

LOE 7/29/10

Warm UP-

Dynamic and Static Flexibility

Double Under Practice 3 minutes

Dead Lift-H.P.C.-Push Press (M;95lbs/F;65lbs) 5X5 each

Double Under Practice 3 minutes

K.B. Waiters Walk-Bear Crawl-D.B. Walking Lunge 1eachX5

Double Under Practice 3 minutes

5 Pistols (1 leg squats) -10 Burpees- 20 Flutter Kicks X 5 rounds for time

Cool Down-

Static and Dynamic Flexibility

Observations 7/25

Hands up for Jason!!                  Great job Karin who PR’ed on DeadLift!!

LOE 7/25/10

Come Back Kid

Warm UP-

Dynamic and Static Flexibility

Jump Rope (Double Under Practice)- 3 minutes

Air Squat- 1 minute

Dead Lift/Push Press Alternating Ladder- (M;135/95lbs;F;95/45lbs)

Jump Rope (Double Under Practice)- 3 minutes

Air Squat- 1 minute

20each X 5 rounds- Plyo Step Ups and Ball Slams (M;20lbsF;12lbs)

Jump Rope (Double Under Practice)- 3 minutes

Air Squat- 1 minute

Floor Press/Street Sweeper- 30 seconds each X 4 rounds

Cool Down-

Static and Dynamic Flexibility

Observations 7/22 & 7/23

“Tire Jumping”.. sounds pleasant??

Angelica and Lilly Beasting!!

LOE 7/22/10

366 7th Ave

Warm UP-

Dynamic and Static Flexibility

S.B . Run around the block

50 each for 2 rounds- Jump Lunges/Mountain Climbers/Flutter Kicks

1 Minute Rest

C&J 10-1/Push UP 1-10  (Alternating Ladder)

Jump Rope (Double Under Practice)- 3 Minutes

3 Minutes Rest

4 rounds for time

10 Box Jump/ 20 Sit UP/20 K.B. 2 Hand High Pull

S.B . Run around the block

Cool Down-

Static and Dynamic Flexibility

Battle of Brooklyn 10miler/ Hosted by JackRabbits

In late August of 1776, British soldiers landed on Long Island and made their way into Brooklyn, where they attacked U.S. defenses, setting off the Battle Of Brooklyn, the largest battle of the Revolutionary War.  While General George Washington and the US Army were soundly defeated by the British in that battle, the United States did, of course, ultimately triumph and win the War.

On August 22, 2010 at 8am,  join us in making history by running the inaugural JackRabbit Sports Battle of Brooklyn 10 Miler in Prospect Park!  Participants will have the option of racing the entire 10 miles individually or as part of a 3-person relay team.  The race course will be three loops of Prospect Park, taking you past several of the sites where the original Battle of Brooklyn was fought.  The race will be chip-timed and prizes will be awarded to the top individuals and relay teams.

BFF wants to get 3 teams of three entered into this race .  If you are interested in racing with the team contact me at bkfitfactory@gmail.com You must be a BFF member to run with our team.  I will register the teams personally.

Don’t delay, sign up today..

http://cs.jackrabbitsports.com/blogs/latestjrnews/archive/2009/12/23/Battle-of-Brooklyn.aspx

Men’s Health just did an article on “Barefoot Running”, check it out Phys Ed: Do Certain Types of Sneakers Prevent Injuries? – Well Blog – NYTimes.com

Observations 7/18/10

Great work on the Double Unders ladies!!!

LOE 7/18/10

Warm UP-

Dynamic and Static Flexibility

Burgener Warm Up/Skill Transfer

Double Under Practice 3 minutes

5 Rounds for Time of (Max Effort)

Snatch/O.H. Squat 5X5

Double Under Practice 3 minutes

5 Rounds for Time of (Sets across)

K.B. Clean/Front Squat/Push Press 5X5

Double Under Practice 3 minutes

AMRAP in 6 minutes

30 K.B. Swing/25 Flutter Kick/15 Push UP

Cool Down-

Static and Dynamic Flexibility

Observations 7/16/10

The ladies were kicking ass all night.

Strong Men and Women training at BFF is always Fun:)

Su shy’s away from the camera.

LOE 7/16/10

Warm UP-

Dynamic and Static Flexibility

Double Under Practice 3 minutes

Power Clean-Thruster (75% 1rm) 5 each X5

Double Under Practice 3 minutes

Circuit- 30 seconds each X 3

Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs- Burpee- Jump Ring Pull UP- M.B. Slam 20lbs- Ab Mat Sit UP

Double Under Practice 3 minutes

Circuit- 30 seconds each X 3

Sled Drag (M;70lbs/F;45lbs)- Rope Pull (K.B.) 20kg- Hip/Back extension- Row Erg (cal)- Plyo Step UP- Air Squat

Cool Down-

Static and Dynamic Flexibility

Post Times and Loads to Comments

Observations 7/11/10

13 rounds in twenty minutes seemed to be the lucky # today on the couplet:)

LOE 7/11/10

Warm Up –

Dynamic Flexability

SB Sprints-  (20 seconds on 30 seconds off)

AMRAP in 20 minutes

- 8 Dead Lift

- 6 Clean

SB Shuttle run -(20 seconds on 30 seconds off)

20 – DB Snatch / Windmill

Cool Down -

Static Stretches

Observations 7/8 & 7/9

Way to go Jules!! You guys looked real solid tonight.

Angelica Pr’d on The Presses strict lockout 65lbs.  Raymond had the fastest time on the chipper with 5 rounds in 10:14.

LOE 7/8/10

Jump Slam Swing

Warm UP-

Dynamic and Static Flexibility

Jump Rope 3 minutes

3X3 Max Effort

Press/Push Press/Split Jerk

Jump Rope 3 minutes

5 rounds for time of

20 Sit UP/10 Push UP/20 K.B. Swing/10 Box Jump

Jump Rope 3 minutes

Slam Ball Tabata

Cool Down

Static and Dynamic Flexibility

Observations 7/2/10

Strong Like Bull!!

Corey getting it done.

LOE 7/2/10

Warm UP-

Dynamic and Static Flexibility

Rope 3 minutes

5 each X 3 rounds for 20 meters

K.B. Waiters Walk- (M;16kg/F;8kg)

30 WallBall- (M;20lbs/F;12lbs)

Bar Farmers Walk – (M;75lbs/F;45lbs each bar)

Rope 3 minutes

30 seconds each X 3 rounds

Tire Flip- (M;Tractor;F;Truck)

K.B. Swing-  (M;16kg/F;8kg)

Jump Lunge-

Push UP-

Row erg-

3″ Undulating Rope (Wave)-

Rope 3 minutes

Cool Down-

Static and Dynamic Flexibility

Happy 4th of July Brooklyn!!!

Celebrate Americas independence responsibly.

Have a happy and safe Fourth of July.

Opening Day Line UP!

Muchas Gracias to everyone who managed to drop in for the work out and post work out festivities.

Opening Day LOE 7/1/10- AMRAP in 15 minutes of

5 Burpees/10 Thrusters (M;75lbs/F;45lbs) 20 Sit UPs

LOE 6/25/10

Warm UP-

Dynamic and Static Flexibility

20 second sprints followed by 20 seconds rest X 5 rounds

4 rounds for time of

Power Snatch- 3 reps/OHS- 5 reps/Land Mine- 10 reps/Bent Row- 12 reps

20 seconds sprint followed by 20 seconds rest X 5 rounds

4 rounds for time of

Front Squat- 5 reps/ Split Jerk- 10 reps/ Good Morning- 12 reps

20 second sprints followed by 20 seconds rest X 5 rounds

Cool Down

Static and Dynamic Flexibility

LOE 6/20/10

Warm UP-

Dynamic and Static Flexibility

Rope 3 minutes

3 X 3 each (Lvl 1 sets across/Lvl 2 Max Effort)

Clean/Hang Clean/Power Clean/Hang Power Clean

Box Jump Tabata

3 rounds for time

10 Burpees

10 Forward Rolls

20 1 Leg Squats

30 seconds Hand Stand Hold

Rope 3 minutes

Cool Down-

Static and Dynamic Flexibility

Post WorkOut Observations 6/18/10

Ladies Night!!!

Good form Sara:)

LOE 6/18/10

6/18/10

Warm UP-

Dynamic and Static Flexibility

Run 3  minutes – O.H. Walking Lunges

M.B. Clean Tabata

30 secconds each X 2 rounds

K.B. Swing/Sling Shot/Figure 8/Figure 8-hold

Run 3 minutes – O.H. Walking Lunges

Wall Ball Tabata

30 secconds each X 2 rounds

K.B. Clean/Clean&Jerk/High Pull/Snatch

Run 3 minutes – O.H. Walking Lunges

Cool Down

Static and Dynamic Flexibility

Save the Date 7/01/2010

You are cordially invited to the Grand Opening of Brooklyn Fitness Factory July 1st.

Come on down for a light work out at 6:30pm (optional) and stay for refreshments afterwards.

We are located at 366 7th Avenue, Park Slope Brooklyn.

We look forward to celebrating with you

Sincerely, Israel & Tammyli

Post WorkOut Observations 6/13/10

Low Tech!

Good Work all around on the DeadLift/Thruster couplet!

LOE 6/13/10

Flip’n good time

Warm UP-

Dynamic and Static Flexibility

Jump Rope 3 minutes

Alternating Ladder-

Dead Lift 10-1 /K.B. Thruster 1-10

Jump Rope 3 minutes

Circuit- 30 seconds each X 4 Rounds

Row Erg/Tire Flip/Undulating Rope/Land Mine

Jump Rope 3 minutes

Cool Down-

Static and Dynamic Flexibility

Post WorkOut Observations 6/11/10

Excellent Work on Friday!

Good group nice weather BIG Effort!

LOE 6/11/10

Out Side

WarmUp- Dynamic and Static Flexability

S.B. Hill Run 3 minutes moderate intensity

30 seconds each X 6 rounds-

K.B. High Pull/Burpee/Jack Knife

Rest 30 seconds after each round

S.B. Hill Run 3 minutes High intensity

S.B. Over Head Walking Lunge- 100 each

S.B. Run 6 minutes low intensity

20 each X 3 rounds

Plyo Step UPs/Bench Dip/K.B. PullOver Sit UP

Cool Down-

Static and Dynamic Flexibility

Post WorkOut Observations 6/6/10

Great job by all athletes today. Welcome aboard to Rumbi.

If you have soreness in the next day or two make sure you actively stretch and foam roll. Great job today I will see you guys on Friday.

LOE 6/6/10

Were Back!

Warm UP-

Dynamic Flexibility

Rope 3 minutes

K.B. Snatch-WindMill (Press-WindMill) 5 each X 5 rounds

Rope 3 minutes

3 Rounds for time-

K.B. Bent Row- 10 each

Push UP- 20 each

Rotational Flutter Kick- 20 each alternating

Rope 3 minutes

4 Rounds for time-

K.B. Goblet Squat/Sit UP/Super Man 25 each

Cool Down

Static Flexibility

Athletes in Action 5/21

LOE 5/21/10

Warm UP-

Dynamic and Static Stretches

Run 3min, Air Squat 1min X 3

5 Rounds for time:

8 Burpees/16 KBS (M;16kgF;12kg)/24 Sit UPs

30 sec each of X 3:

Spider Plank, Mt Climbers, Sit Throughs, Rot Flutter Kicks and Scissor kicks

Cool Down

Static and Dynamic Stretches

LOE 5/14/10

Lungs in a bag.

Warm UP-

Dynamic/Static Flexibility

Sand Bag Run- 10 minutes

1 minute rest

S.B. Clean Tabata-

Rope 3 minutes

S.B. Get UP- Sprints 100 yds X 10 each

S.B. Push Press Tabata-

Rope 3 minutes

AMRAP 1 minute X 3 rounds-

S.B. Zurcher Grip Good Mornings/Weighted Push UPs/Bear Hug Jump Squats

Rope 3 minutes

S.B. Run 10 minutes

Cool Down-

Static/Dynamic flexibility

Athletes in Action 5/7

Post WorkOut Observations 5/7/10

Clean and Carry.

“I love it when a plan comes together”. -B.A. Barachus aka Mr.T

Well said Mr.T, I also love it when things play out according to your expectations.  When meticulous planning pays off in flawless execution.  Today was one of those days, the weather was great and the work out worked out.  All the athletes appeared to enjoy todays program design and everyone did a good job keeping up with the flow of the class.

I’m really enjoying being able to be a part of helping my friends change their ability to move and function and intern enhancing their quality of life.  It is exhilarating to see someone start off slightly out of shape and a few short weeks later blossom into a super fit athlete.

I urge everyone to take part and experience it for your self.  My message to everyone who showed up tonight is keep it up and to those of you who are reading this and still have not at least tried it… come down!

You have nothing to lose but a few pounds:) Each work out gets better and better and the more that you train the more resources we have to purchase and maintain new equipment and intern new ways to (torture) train you:)  Its a win win situation so come down, I invite you to get comfortable with the uncomfortable.

See you all next Friday.

God Speed-

Coach

5/7/10

Max Effort Day.

Warm UP-

Dynamic/Static flexibility

Rope 3 minutes

C&J- 5X5 (Lvl 1 Sets across, Lvl 2 Max Effort)

K.B. PullOver Sit UP 20X5

Rope 3 minutes

Alternating Ladders- Dead Lift 10-1 and Burpees 1-10

Rope 3 minutes

Farmers (racked position) Walk- (Max Effort) for times of  3 minutes/2 minutes/1 minutes

K.B. Swing- (Max Effort) 35/25/15

Cool Down-

Static/Dynamic flexibility

Athletes in Action 5/2

  

 

Post workout observations

Today featured a hearty work out made more fulfilling by the humidity and sun shine.. Mmm, mm good.

Despite mother natures pleasantry the athletes gave an awe-inspiring performance.  Behr came with her A game today and was playing to win all day. She ran a bit during the past week so struggled slightly with the sprints and flutter kicks but dug deep and finished the entire work out in impressive fashion.  As did the Warrior who was aggressive  despite being injured.  Her injury to  my surprise was healing up rather quickly and I am happy she did not need any medical attention aside from the ghetto bandage we rigged for her:) LOL

Max arrived late but made up for it by pushing really hard and heavy and finished up very nicely.  Jon was probably the most consistent throughout most of the work out today, wavering slightly on the flutter kicks only.  Steady improvement the last couple of weeks I see, proud of you I am. Keep up the good work you should.

Great job done today by all athletes please remember to stretch and foam roll often especially pre and post hard work outs. An active recovery day is what I recommend  following high intensity work outs like todays.  Make sure you work on muscle elasticity, hydration, nutrition and adequate rest on your recovery days.  Schedule your naps like you schedule everything else they are a priority in terms of productivity so please give them the energy and attention they require.

God Speed-

Coach

LOE 5/2/10

Rope run bells and balls.

Warm UP-

Dynamic/Static flexibility

Jump Rope 3 minutes

Rest 1 minute

Descending Ladder 10-1 reps of-

Sprint/Wall Ball (M;20lbs/F;12lbs)

Jump Rope 3 minutes

Rest 1minute

3 Rounds 50 each of-

Jacks/Mt. Climbers/Flutter Kicks

Rest 1 minute

5  rounds AMRAP 1 minute each of-

K.B. Figure 8,High Pull, Snatch Left, Snatch Right, Cork Screw. (no rest)

Cool Down-

Static/Dynamic Flexibility

Athletes in Action in Arizona

News Flash

Sue and Behr climbed the grand Canyon in record time.  Crushing all previous records they traverse satins back yard with a smile.

Athletes in Action 4/30

Post WorkOut Observations 4/30/10

Cancellations and wounds..

Well lets start with some positive, we had a beautiful day to train and I am very grateful for it.  We had a wonderful work out and we had a really good time together.

Ray put on a show today going hard with the sprints and putting in work on both chippers.  Angelica was consistent throughout today pacing herself and keeping her composer.  Julie pushed so hard and was cruising along until we hit the box jump chipper and that’s when it happened, we had our first casualty. Jules aka Warrior accidentally banged her shin into the box lightly and bang that thing opened up pretty wicked.  After a quick triage by yours truly she was good as new and finished very strong.

With regard to the group I prepared for 6 athletes and only got 3 which I am very unhappy about.  Please if you are not sure you will make it do not commit to being there as I lug enough equipment for the amount of athletes that will attend.

Thanks for everything and see you Sunday.

God Speed-

Coach