Friday, 03Sept10

To All Members,

The Gym will be closed Labor Day weekend and will resume it’s normal schedule on Tuesday, September 7th.

NLP

We will repeat ROD 090210 for the benefit of our day members. The benefit being that this routine increases neuromuscular facilitation, joint mobility and flexibility. We want all our members exposed to this type of training modality. This is important as we increase the demand for muscular endurance we rarely allow for training for flexibity and joint mobility.  

We want to wish all of our members and their family,  a healthy and happy Labor Day. On your return we will continue to bring you the best in fitness programming on Staten Island. We thank you all for your continued support.

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When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us. – Alexander Graham Bell

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The Gym will be closed Labor Day weekend and will resume it’s normal schedule on Tuesday, September 7th.

NLP

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ROD

Thursday, 02Sept10

Bodyweight Training 

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

1. Low Jumping Jacks
2. Plank Climbers (alternating lead arm)
3. Single-arm overhead deep squat (right) 
4. Single-arm overhead deep squat (left)
5. Close grip Burpee into sumo stance jump 
6. Diamond leg sit-ups 
7. Push-ups
8. Diagonal knee tucks to elbows

1 minute rest & then:

 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

1. Dynamic Squats x 2 sets
2. Mountain Climbers x 2 sets
3. Evil Jumps x 2 sets
4. Mountain Climbers x 1 set
5. Sumo Squat Jumps x 1 set

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 Everything is getting better every day – My body is healthy and functioning in a very good way

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 Kettlebells ROCK

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

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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

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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

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

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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

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“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

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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!

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

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Wednesday, 25Aug10

Big Hit

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

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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.

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

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

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Motivational Commercial from Versus

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

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

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Saturday, 21Aug10

Bodyweight Training

5 rounds for time of:

• 10 Recline rows
• 10 Push-ups w/alt toe touch
• 10 Squat jumps
• 10 Burpees
• 10 yd Bear crawl foward & 10 yd crawl backward

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Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.  ~World Health Organization, 1948

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