Sunday, July 3, 2011

Posted on: July 2nd, 2011 by Vadim

 

Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Mark you Calendars: 9/17/2011 - We are hosting Fight Gone Bad 6. Join our team!

Tony and Nash putting in some work
IMG_5890.jpg

Saturday, July 2, 2011

Posted on: July 1st, 2011 by Vadim

 

WOD: Urban Hill Runs (with two hill sprints - map)

Reading Corner: from BBC Health News - Sleeping longer 'helps athletes reach peak performance'

Max on the Thrusters
IMG_5702.jpg

Friday, July 1, 2011

Posted on: June 30th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Snatch Practice

B. Power Snatch, Snatch Balance, Overhead Squat (95/65#)
7 rounds for time of:
7 Power Snatches
7 Snatch Balances
7 Overhead Squats

Reading Corner: You Can't Debunk Everything: How To Avoid Being Baffled By Baloney

4th of July Weekend Schedule: Both Saturday and Sunday there will be only one 10am class. Monday the 4th there will be 12pm, 6pm and 7pm classes.

Events: Today is the last day to take advantage of the early registration for the Civilian Military Combine. Are you up for the challenge? The race is on Sep 10th in Camelback, PA. Here is more info: Event Details

Ron, 2:43 Fran

Thursday, June 30, 2011

Posted on: June 30th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Shoulder Press 3-3-3

B. 5 rounds for time of:
5 Hang Power Clean and Jerks, 135/88#
150m Sprint

Reading Corner: from Andrew Charniga, Jr. - The Relative Value of the Back Squat in the Training of Weightlifters and Concerning the "Russian Squat Routine"

Tim v. Atlas Stone
IMG_4877.jpg

Wednesday, June 29, 2011

Posted on: June 29th, 2011 by Vadim

 

WOD: (Workout Of the Day)
Six 3-minute rounds,
within 3 minutes perform:
20 Wallballs
20 Box Jumps
20 Double-Unders

your score is your time in the 6th round

Note: Rx+ - perform everything Unbroken.

Oren, Thrusters
IMG_5706.jpg

Tuesday, June 28, 2011

Posted on: June 28th, 2011 by Vadim

 

WOD: (Workout Of the Day)
"Fran"
21-15-9 reps of:
Thrusters, 95/63#
Pull-ups

Reading Corner: First NY Times (Once a Villain, Coconut Oil Charms the Health Food World), and now NSCA is catching up as well, though falling into the old saturated fat trap at the end anyway - Should Coconut Oil Replace Olive Oil in an Athlete's Diet? (pdf)

Leisa, testing the height
IMG_5414.jpg

Monday, June 27, 2011

Posted on: June 27th, 2011 by Vadim

 

WOD: (Workout Of the Day)
Deadlift 1-1-1-1-1-1-1

Watch the Video: Eat a Protein-Rich Breakfast to Reduce Food Cravings, Prevent Overeating Later, MU Researcher Finds

Liz, Box Jump in style
IMG_5114.jpg

Sunday, June 26, 2011

Posted on: June 25th, 2011 by Vadim

 

Reminder: There are no classes today. We are hosting the USA Elite Kettlebell Power Juggling & H2H Workshop with Oksana Nikifor and Jeff Martone.

Please join me in congratulating Tim, Sofia and Leisa with successfully finishing their first Kettlebell competition! Leisa achieved Rank 1 in the GPP category, snatching the kettlebell 185 times! Sofia got Rank 2 in the GPP category with 130 reps! Tim got Rank 1 in the GPP category with 103 reps in the Long Cycle! Not a small feat for such a short training cycle. Well done! Also big thanks to Al Senior, Tim, Sofia, Leisa, Oren and Alison for your help with organizing such a great event!

Oksana, juggling at the New York Open Kettlebell Championships yesterday.
(photo courtesy of Alison G.)

Oksana Nikifor juggling

Saturday, June 25, 2011

Posted on: June 25th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Weighted Pull-Ups 3-3-3

B. for time:
500m Row
30 Box Jumps, 20"
30 Sit-ups
30 Burpees
400m Run

Linda, Elise and Bill on the Rowing
136

Friday, June 24, 2011

Posted on: June 24th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Broad Jump Test

B. Box Jump for Max Height Test

C. 4 rounds of 400m Run @ 90%, rest 2 min in between. Your times should be consistent.

Jeff and Selina, family competition
IMG_5013.jpg