ROD 083110

August 30, 2010 By Leave a Comment

ROD

Tuesday, 31Aug10

15/15 seconds for 20 minutes ~ No rest

  • Push-Ups (elbows back-NLP way)
  • DB Renagade Rows (keep the hips straight – Don’t tip)
  • Tuck Jumps (land softly)
  • Kettlebell Swings (Hand 2 Hand) Let go of the bell in transition

_________________________________________________________________

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. ~ Mark Twain

__________________________________________________________________

Filed Under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Power & Strength Tagged With: , , , ,

ROD 083010

August 29, 2010 By Leave a Comment

ROD

Monday, 30Aug10

 

Muscle Monday

Five rounds :

30 work/25 rest
25/20
20/10×3

  • Jumping pullups
  • Push press
  • KB snatches
  • Power rope
  • Barbell clean/squat
  • Push ups
  • Rowing
  • Mtn. Climbers w/hold

____________________________________________________________________

“A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. “ – Herm Albrigh

_____________________________________________________________________

Filed Under: Bodyweight, Conditioning, Fat Burner, High Intensity Interval Training, Kettlebell, Muscle Endurance, Olympic Lifting, Power & Strength Tagged With: , , , ,

ROD 082910

August 29, 2010 By Leave a Comment

ROD

Sunday, 29Aug10

reSt Day

        

          As healthy people we always take for granted our health and bodies. We come to the gym and workout hard, we lose weight, we get stronger. The small things that we never think about. How we grab a dumbbell or swing a kettlebell. It takes our natural given limbs to accomplish these small feats. We complain about how our callouses are getting bigger and how tendonitis is getting in the way of lifting. We cheat at times and take a light weight over a more challenging one and in our minds we are content with those little things.   Continue reading…

Filed Under: Recovery Tagged With: ,

ROD 082810

August 27, 2010 By Leave a Comment

ROD

Saturday,28Aug10

 

Saturday Wake-up

4 rounds for time:

20 DB  Thrusters w overhead press
25 H2H KB Swings
30 Box Jumps
35 Kick-ups

____________________________________________________________________________

“The harder the conflict, the more glorious the triumph. What we obtain too cheaply, we esteem too lightly; ‘Tis dearness only that gives everything its value.” -Thomas Paine

____________________________________________________________________________

Filed Under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance Tagged With: , , , , ,

ROD 082710

August 27, 2010 By 6 Comments

ROD

Friday 27Aug10

 

Happy Friday

Four rounds for time of:
  5 KB Renegade rows
10 Dbl KB Front Squats 
15 Pushups
20 Hand to hand KB swings
25 Sit-ups

Let’s all get ready for this event.

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!

__________________________________________________________________

Feeling gratitude and not expressing it is like wrapping a present and not giving it.

__________________________________________________________________

Filed Under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , , ,

ROD 082610

August 26, 2010 By 4 Comments

ROD

Thursday, 26Aug10

 

Tabata Boxing 8pm

____________________________________________________

Athlete Training  6:30pm

Burpee Swing Sit-up & Run

5 rounds for time of:

100 meter run
20 Burpees
20 Kettlebell swings
20 Air squats
20 Sit ups

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!

Compare to ROD 040710

_______________________________________________________________

“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.”

__________________________________________________

Believe in what you do. Check this video out.

Filed Under: Conditioning, Fat Burner, High Intensity Interval Training, Kettlebell, Power & Strength, Running Tagged With: , , , , , ,

ROD 082510

August 25, 2010 By Leave a Comment

ROD

Wednesday, 25Aug10

 

Big Hit

  1. Jumping pull up
  2. KB racked step up
  3. Mtn. climbers
  4. Push ups
  5. Evil wheel
  6. Sandbag clean/squat
  7. Dumbbell press
  8. Med ball ab/toss

round 1: 30 seconds work/30 seconds rest
round 2: 30 work/25 rest
round 3: 30 work/20 rest
round 4: 20 work/10 rest

______________________________________________________________

A slip of the foot you may soon recover, but a slip of the tongue you may never get over.

_______________________________________________________________

Are you getting ready for this event? Start here at Next Level to ensure a high placing. The Tough Mudder Competition is a 12 mile obstacle course that includes monster trucks, walking a plank and running through flames! Registration is $160.00

Tough Mudder

Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!

__________________________________________________________________

The Burpee ( we love burpees)

To perform a Burpee:

Begin in a squat position with hands on the floor in front of you.

Kick your feet back to a pushup position*.

Immediately return your feet to the squat position.

Leap up as high as possible from the squat position.

Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.

* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. Instead of keeping your arms straight as you kick your feet back. You will drop your chest to the ground just like lowering yourself to the bottom position of  push-up and then continue by returning your feet to the squat position, and conclude with an explosive jump into the air.

Filed Under: Bodyweight, Fat Burner, Kettlebell, Muscle Endurance Tagged With: , , , , ,

ROD 082410

August 24, 2010 By Leave a Comment

ROD

Tuesday, 24Aug10

 

This is a timed routine of

  • Round 1: 40 sec / 20 rest
  • Round 2: 35 sec / 20 rest
  • Round 3: 30 sec / 15 rest
  • Round 4: 25 sec / 15 rest
  • Round 5: 20 sec / 10 rest

With a 1 minute recovery in between rounds of:

  • Burpees
  • DB Thrusters
  • Box jumps 
  • KB swings
  • Mtn Climbers
  • Jumping pull-ups

_________________________________________________________________

“We are here to change. We are here to grow, develop and unfold. We are progressive beings that have infinite capacity” – Michael Beckwith

__________________________________________________________________

Motivational Commercial from Versus

Filed Under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance Tagged With: , , , , , ,

ROD 082310

August 22, 2010 By 1 Comment

ROD

Monday, 23Aug10

 

Couplets – (a pairing of two functional exercises)

30 seconds work at each exercise for 5 rounds at each station.  We’ll take 1:30 rest between each station.

  • Log jumps / Slam Ball Squat Cleans (25 / 30lbs)
  • Sandbag Shoulder passes / Figure 8 to a hold
  • KB Sumo deadlift highpulls / Reclines
  • Wall Ball / Sandbag Sit ups

___________________________________________________________________

Don’t go around saying the world owes you a living.  The world owes you nothing.  It was here first.  ~Mark Twain

____________________________________________________________________

Filed Under: Bodyweight, Couplets, Fat Burner, High Intensity Interval Training, Muscle Endurance, Power & Strength Tagged With: , , , , ,

ROD 082210

August 22, 2010 By Leave a Comment

ROD

Sunday,  22Aug10

 

ResT Day

________________________________________________________________

?”Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”– Steve Jobs

__________________________________________________________________

Filed Under: Uncategorized
« Older Posts