cutting edge high intensity strength & conditioning
ROD
Friday, 20Apr12
Fiesty Friday
Feeling feisty? get a little extra cardio. 4 rounds for time.
Have Fun!!
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The 5:30 am class will conduct…
Morning Boxing Are You Ready?
ROD
Wednesday, 18Apr12
Static Hold at NLP
40 seconds work/20 seconds rest for 4 rounds
We’ll rest for one minute between rounds.
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This is the High Rock ROD
This is a 35 second work/15 second rest timed set for 3 rounds with a minute rest in between
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Saturday, 24March12
Simplicity
Everyone will do this ROD today!
As many rounds in 20 mins of…
Let’s do this fast and furious.
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Saturday’s High Rock ROD
Get High Rock Challenged: Free Training Sessions at High Rock Park
Join us in High Rock Park for one of our classic workouts, but with a twist. Next Level Performance, an official sponsor of the High Rock Challenge Adventure Race, will be doing our cutting edge High Intensity Strength Training work-outs outdoors in the Park. The sessions are designed to increase the registrants stamina and endurance, which they will need for the race. Sessions are free and no registration is required but be prompt.
Meet up: High Rock parking lot, 200 Nevada Avenue, Staten Island, 10306.
Lets have some fun today…
4 rounds of 40 seconds work/ 20 seconds rest.
One minute rest between rounds.
ROD
Thursday, 1March2012
7pm
REMINDER:
This class is built for speed, agility and strength. This class is not for convenience, nor is it for those who want to use light weights. This class is for those who are looking to take their fitness to the next level. The movements expected in this class are advanced. Every participant will be expected to perform the suggested lb’s for each movement and post their time or rounds completed when applicable to comments. Those of you who do not want to meet these requirements are invited to the Boxing class. We have members who want to go outside their comfort zone and take their fitness to another level.
Perform the following movements for 4 rounds.
45 sec work /20 sec rest/40 sec rest between rounds
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8pm
Ready for Anything Training!!!!!
This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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Calendar Countdowns
19 days until the First Day of Spring
59 days until the High Rock Challenge
111 days until the First Day of Summer
ROD
Thursday, 16Feb12
This class is not for convenience, nor is it for those who want light weights at every workout. This class is for those who are looking to take their fitness game to the next level. The movements taught in this class are advanced. Do not show up to this class if you think an 8k kettlebell is just right for you. Every Thursday this class will meet at the scheduled time to perform heavier than normal advanced movements. In this class you are required to post your time and weights used, to comments. Those of you who do not want to meet these requirements are invited to the Boxing class at 8:00 pm. We do have members who want to take their fitness to another level and we ask you to respect their rights to do so. Please do not show up to the class just because it fits into your schedule that week.
30 seconds work / 20 seconds of rest for 6 rounds of the following:
Every 2 rounds a 1 minute rest will be given.
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Ready for Anything Training!!!!!
This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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ROD
Tuesday, 14Feb12
Today’s class will begin at 7:15 pm so be there
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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A healthy diet and the right fitness routine are key to looking and feeling healthier. Follow these tips during the spring and you’ll be in swimsuit shape once summer starts.
In the springtime, the days get longer and the weather warms up. Swimsuit season isn’t far away. Start now in order to be ready to sport that summer bikini. Plan on two to three months to safely drop any extra pounds you put on over the winter and tone your muscles so you’ll be fit and confident in swimwear and other summer clothing.
The key to achieving a healthy body is having a plan, says Jim White, RD, a registered dietitian and personal trainer in Virginia Beach, Va. “When you have a plan for fitness and nutrition, you’re more likely to stick to it,” says White. Write down your “Healthy Body by Summer” plan and sign a contract with yourself to help you stick to your goal.
Here are some strategies your diet and fitness plan can include:
The spring weather can be a great motivator to drop your winter weight gain and improve your health. Follow these simple diet and exercise tips and you’ll be in swimsuit-ready shape for summer.
ROD
Wednesday, 19Oct11
Charleston Conditioning Circuit
Four rounds of intervals that look like this:
Movements are:
One minute recovery between rounds
An excerpt from a 2004 interview with Murakami in The Paris Review brings home the connection between physical strength and creating extraordinary work:
When I’m in writing mode for a novel, I get up at 4:00 a.m. and work for five to six hours. In the afternoon, I run for ten kilometers or swim for fifteen hundred meters (or do both), then I read a bit, and listen to some music. I go to bed at 9:00 p.m. I keep to this routine every day without variation. The repetition itself becomes the important thing; it’s a form of mesmerism. I mesmerize myself to reach a deeper state of mind. But to hold to such repetition for so long–six months to a year–requires a good amount of mental and physical strength. In that sense, writing a long novel is like survival training. Physical strength is as necessary as artistic sensitivity.
Murakami is guided by what the great scholars, writers, thinkers, and creators of ancient Greece knew yet so many modern-day creators have abandoned.
The physical state of our bodies can either serve or subvert the quest to create genius. We all know this intuitively. But with rare exceptions, because life seems to value output over the humanity of the process and the ability to sustain genius, attention to health, fitness, and exercise almost always take a back seat.That’s tragic. Choosing art over health rather than art fueled by health kills you faster; it also makes the process so much more miserable and leads to poorer, slower, less innovative, and shallower creative output.
As Dr. John Ratey noted in his seminal work Spark: The Revolutionary New Science of Exercise and the Brain (2008), exercise isn’t just about physical health and appearance. It also has a profound effect on your brain chemistry, physiology, and neuroplasticity (the ability of the brain to literally rewire itself). It affects not only your ability to think, create, and solve, but your mood and ability to lean into uncertainty, risk, judgment, and anxiety in a substantial, measurable way, even though until very recently it’s been consistently cast out as the therapeutic bastard child in lists of commonly accepted treatments for anxiety and depression.
In 2004 the esteemed New England Journal of Medicine (NEJM) published a review of treatments for generalized anxiety disorder that noted thirteen pharmaceuticals, each with a laundry list of side effects, but nothing about exercise. In response, NEJM published a letter by renowned cardiologists Richard Milani and Carl Lavie, who had written more than seventy papers on the effect of exercise on the heart, eleven of them focused on anxiety. That letter criticizes the original article for omitting exercise, which, the writers note, “has been shown to lead to reductions of more than 50 percent in the prevalence of the symptoms of anxiety. This supports exercise training as an additional method to reduce chronic anxiety.”
Ratey details many data points on the connection between exercise and mind-set; among them the following:
Ratey points to a number of proven chemical pathways, along with the brain’s neuroplastic abilities, as the basis for these changes, arguing that exercise changes the expression of fear and anxiety, as well as the way the brain processes them from the inside out.
Studies now prove that aerobic exercise both increases the size of the prefrontal cortex and facilitates interaction between it and the amygdala. This is vitally important to creators because the prefrontal cortex, as we discussed earlier, is the part of the brain that helps tamp down the amygdala’s fear and anxiety signals.
For artists, entrepreneurs, and any other driven creators, exercise is a powerful tool in the quest to help transform the persistent uncertainty, fear, and anxiety that accompanies the quest to create from a source of suffering into something less toxic, then potentially even into fuel.
This is not to suggest that anyone suffering from a generalized or trait (that is, long-term) anxiety disorder avoid professional help and self-treat with exercise alone. People who suffer from anxiety should not hesitate to seek out the guidance of a qualified mental health-care professional. The point is to apply the lessons from a growing body of research on the therapeutic effect of exercise on anxiety, mood, and fear to the often sustained low-level anxiety that rides organically along with the uncertainty of creation. Anyone involved in a creative endeavor should tap exercise as a potent elixir to help transform the uncomfortable sensation of anxiety from a source of pain and paralysis into something not only manageable but harnessable.
Exercise, it turns out, especially at higher levels of intensity, is an incredibly potent tool in the quest to train in the arts of the fear alchemist.
Still, a large number of artists and entrepreneurs resist exercise as a key element in their ability to do what they most want to do–make cool stuff that speaks to a lot of people. In the case of artists, I often wonder if that resistance is born of a cultural chasm that many artists grew up with, where jocks were jocks, artists were artists, hackers were hackers, and never the twain would meet. For more sedentary solo creators, historical assumptions about who exercises and who doesn’t can impose some very real limits on a behavior that would be very beneficial on so many levels. On the entrepreneur side, the excuse I’ve heard (and used myself) over and over is “I’m launching a damn company and my hair’s on fire. I don’t have time to work out.” The sad truth is that if we make the time to exercise, it makes us so much more productive and leads to such improved creativity, cognitive function, and mood that the time we need for doing it will open up and then some–making us so much happier and better at the art of creation, to boot.
ROD
Saturday, 17Sept11
Spartan Preparedness Training
Here we go again for the last time…
40/20, That’s it!!
Run 400 meters
Then get over to the field and drag a brick 100m, perform 15 Thrusters. We run to the beach, pour sand into bucket and run to the wooden stairs. On the stairs perform stadium hops up the stairs and bear crawl down the stairs. Grab the buckets back up to the starting point n the beach, run back to the field then back pedal the cinder block to the start position and back again to the Rink
40/20, then
Run 400 meters
On ther second run to the beach, bear crawl 100 meters and perform push-ups. We run to the beach, pour sand into bucket and run to the wooden stairs. On the stairs perform stadium hops up the stairs and bear crawl down the stairs. Grab the buckets back up to the starting point on the beach, run back to the field then back pedal the cinder block to the start position and back to the rink. Tag your partner and then he/she will perform the above routine. Till the winner rises to the top. Let’s Kill this!!!! This will definately seperate the men/women from the boy’s/girl’s.
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by The Finance Guido
The Finance Guido loves nothing more than when a “big dog” decides to throw his credit card down on the bar to run a tab. I become like Pavlov’s dog and start drooling over the ability to order a $7 beer. You see the Finance Guido generally drinks the cheapest beer at any bar. You can ring the bar towel into a glass so long as it only costs me two big ones. If it comes in a can, I will take two. But, when a head honcho with Managing Director potential comes strolling into the bar you can hold the Natty Light because I am drinking Stella tonight, so keep them coming.
The excitement level in the bar quickly rises when this walking disaster strolls into the bar in his Cole Haan shoes and Faconnable shirt knowing that I will be taking money out of his Nanny fund this evening. Hey, look at the bright side, his wife will actually have to wake up before noon or actually remember her kids’ names.
Logistically, you may think it is hard to take advantage of a Senior Vice President (“SVP”). You must be thinking, “SVP, sounds like an important title this guy must be smart.” But, his desire to impress overtakes his brain and before long, it is the beginning of the end. After you order the first drink the other cheap bastards (like me) can smell an open tab like a shark smelling blood or a Guido smelling Ma’s gravy on the stove. The air becomes filled with that sweet aroma of sucker and you can move in for the kill. The SVP wants everyone to see that he can afford the $125 annual fee to be the proud user of an American Express Gold Card. The ability to show off in front of a bunch of girls he couldn’t sleep with even if he looked like Antonio Sabato, Jr. is too hard to resist. When the SVP is using this card, he has a full head of non-graying hair, he has lost that FUPA (Fat Upper Penis Area) and no longer suffers from the Irish curse. Fully engaged in this transformation, the SVP is chomping at the bit to be the first to put his card down on the bar.
Soon, without fail, every skirt this side of Staten Italy has descended upon the bar to feast their eyes on this endangered species. Guidos have smartened up over the years, we no longer pay for a broad’s nails or highlights. We don’t have to anymore – our game has gotten that tight. So, when this non-Guido SVP is around, the skirts see their opportunity to take him for all he is worth. As this occurs, the Finance Guido seizes his opportunity. It is time to sneak to the edge of the bar and get the bartender’s attention to utter the greatest words in the English language, “Yeah, Nicky you can put this on that SVP’s tab, he is too stupid to realize it. Oh yeah, Nicky do me a favor buy Gina a white zinfandel on that SVP also.” By the time the SVP realizes what has happened to him, the NYPD has already set up the “Caution” tape and he is being swabbed for the Rape Kit. The poor guy has to crawl home (who I am kidding the guy probably takes a town car the ten blocks to his apartment) to his wife and two sleeping kids with a $300 receipt.
In the meantime, you are walking twenty blocks to the PATH train with the same $20 your great Aunt gave you for your Holy Communion. You don’t care if he gets divorced; you just want the free beer. So, whenever you see an SVP walk into the bar, raise a glass because that idiot is definitely going to get worked over tonight.
ROD
Thursday, 15Sept11
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
Please RSVP by clicking on Class Sign Up ….. each class is limited to 13 participants.
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Contrary to popular belief, you don’t have to make drastic changes in order to notice an improvement in the quality of your life. At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently, for a period of 100 days.
Below you’ll find 60 small ways to improve all areas of your life in the next 100 days.
1. Create a “100 Days to Conquer Clutter Calendar” by penciling in one group of items you plan to declutter every day, for the next 100 days. Here’s an example:
2. Live by the mantra: a place for everything and everything in its place. For the next 100 days follow these four rules to keep your house in order:
3. Walk around your home and identify 100 things you’ve been tolerating; fix one each day. Here are some examples:
4. Follow the advice proffered by positive psychologists and write down 5 to 10 things that you’re grateful for, every day.
5. Make a list of 20 small things that you enjoy doing, and make sure that you do at least one of these things every day for the next 100 days. Your list can include things such as the following:
6. Keep a log of your mental chatter, both positive and negative, for ten days. Be as specific as possible:
Also, make a note of the emotions that accompany these thoughts. Then, for the next 90 days, begin changing your emotions for the better by modifying your mental chatter.
7. For the next 100 days, have a good laugh at least once a day: get one of those calendars that has a different joke for every day of the year, or stop by a web site that features your favorite cartoons.
8. Choose a book that requires effort and concentration and read a little of it every day, so that you read it from cover to cover in 100 days.
9. Make it a point to learn at least one new thing each day: the name of a flower that grows in your garden, the capital of a far-off country, or the name of a piece of classical music you hear playing in your favorite clothing boutique as you shop. If it’s time for bed and you can’t identify anything you’ve learned that day, take out your dictionary and learn a new word.
10. Stop complaining for the next 100 days. A couple of years back, Will Bowen gave a purple rubber bracelet to each person in his congregation to remind them to stop complaining. “Negative talk produces negative thoughts; negative thoughts produce negative results”, says Bowen. For the next 100 days, whenever you catch yourself complaining about anything, stop yourself.
11. Set your alarm a minute earlier every day for the next 100 days. Then make sure that you get out of bed as soon as your alarm rings, open the windows to let in some sunlight, and do some light stretching. In 100 days you’ll be waking up an hour and forty minutes earlier than you’re waking up now.
12. For the next 100 days, keep Morning Pages, which is a tool suggested by Julia Cameron. Morning Pages are simply three pages of longhand, stream of consciousness writing, done first thing in the morning.
13. For the next 100 days make it a point to feed your mind with the thoughts, words, and images that are most consistent with who you want to be, what you want to have, and what you want to achieve.
14. Create a spending plan (also known as a budget). Track every cent that you spend for the next 100 days to make sure that you’re sticking to your spending plan.
15. Scour the internet for frugality tips, choose ten of the tips that you find, and apply them for the next 100 days. Here are some possibilities:
Keep track of how much money you save over the next 100 days by applying these tips.
16. For the next 100 days, pay for everything with paper money and keep any change that you receive. Then, put all of your change in a jar and see how much money you can accumulate in 100 days.
17. Don’t buy anything that you don’t absolutely need for 100 days. Use any money you save by doing this to do one of the following:
18. Set an hour aside every day for the next 100 days to devote to creating one source of passive income.
19. For the next 100 days, take a notebook with you everywhere in order to keep your mind decluttered. Record everything, so that it’s safely stored in one place—out of your head—where you can decide what to do with it later. Include things such as the following:
20. Track how you spend your time for 5 days. Use the information that you gather in order to create a time budget: the percentage of your time that you want to devote to each activity that you engage in on a regular basis. This can include things such as:
Make sure that you stick to your time budget for the remaining 95 days.
21. Identify one low-priority activity which you can stop doing for the next 100 days, and devote that time to a high priority task instead.
22. Identify five ways in which you regularly waste time, and limit the time that you’re going to spend on these activities each day, for the next 100 days. Here are three examples:
23. For the next 100 days, stop multi-tasking; do one thing at a time without distractions.
24. For the next 100 days, plan your day the night before.
25. For the next 100 days, do the most important thing on your To-Do list first, before you do anything else.
26. For the next 14 weeks, conduct a review of each week. During your weekly review, answer the following:
27. For the next 100 days, spend a few minutes at the end of each day organizing your desk, filing papers, and making sure that your work area is clean and orderly, so that you can walk in to a neat desk the next day.
28. Make a list of all of the commitments and social obligations that you have in the next 100 days. Then, take out a red pen and cross out anything that does not truly bring you joy or help move you along the path to achieving your main life goals.
29. For the next 100 days, every time that you switch to a new activity throughout the day stop and ask yourself, “Is this the best use of my time at this moment?”
30. Losing a pound of fat requires burning 3500 calories. If you reduce your caloric intake by 175 calories a day for the next 100 days, you’ll have lost 5 pounds in the next 100 days.
31. For the next 100 days, eat five servings of vegetables every day.
32. For the next 100 days, eat three servings of fruit of every day.
33. Choose one food that constantly sabotages your efforts to eat healthier—whether it’s the decadent cheesecake from the bakery around the corner, deep-dish pizza, or your favorite potato chips—and go cold turkey for the next 100 days.
34. For the next 100 days, eat from a smaller plate to help control portion size.
35. For the next 100 days, buy 100% natural juices instead of the kind with added sugar and preservatives.
36. For the next 100 days, instead of carbonated drinks, drink water.
37. Create a list of 10 healthy, easy to fix breakfast meals.
38. Create a list of 20 healthy, easy to fix meals which can be eaten for lunch or dinner.
39. Create a list of 10 healthy, easy to fix snacks.
40. Use your lists of healthy breakfast meals, lunches, dinners, and snacks in order to plan out your meals for the week ahead of time. Do this for the next 14 weeks.
41. For the next 100 days, keep a food log. This will help you to identify where you’re deviating from your planned menu, and where you’re consuming extra calories.
42. For the next 100 days, get at least twenty minutes of daily exercise.
43. Wear a pedometer and walk 10,000 steps, every day, for the next 100 days. Every step you take during the day counts toward the 10,000 steps:
44. Set up a weight chart and post it up in your bathroom. Every week for the next 14 weeks, keep track of the following:
45. For the next 100 days, set your watch to beep once an hour, or set up a computer reminder, to make sure that you drink water on a regular basis throughout the day.
46. For the next 100 days, make it a daily ritual to mediate, breath, or visualize every day in order to calm your mind.
47. For the next 100 days, actively look for something positive in your partner every day, and write it down.
48. Create a scrapbook of all the things you and your partner do together during the next 100 days. At the end of the 100 days, give your partner the list you created of positive things you observed about them each day, as well as the scrapbook you created.
49. Identify 3 actions that you’re going to take each day, for the next 100 days, in order to strengthen your relationship. These can include the following:
50. Connect with someone new every day for the next 100 days, whether it’s by greeting a neighbor you’ve never spoken to before, following someone new on Twitter, leaving a comment on a blog you’ve never commented on before, and so on.
51. For the next 100 days, make it a point to associate with people you admire, respect and want to be like.
52. For the next 100 days, when someone does or says something that upsets you, take a minute to think over your response instead of answering right away.
53. For the next 100 days, don’t even think of passing judgment until you’ve heard both sides of the story.
54. For the next 100 days do one kind deed for someone every day, however small, even if it’s just sending a silent blessing their way.
55. For the next 100 days, make it a point to give praise and approval to those who deserve it.
56. For the next 100 days, practice active listening. When someone is talking to you, remain focused on what they’re saying, instead of rehearsing in your head what you’re going to say next. Paraphrase what you think you heard them say to make sure that you haven’t misinterpreted them, and encourage them to elaborate on any points you’re still not clear about.
57. Practice empathy for the next 100 days. If you disagree with someone, try to see the world from their perspective; put yourself in their shoes. Be curious about the other person, about their beliefs and their life experience, and about the thinking process that they followed to reach their conclusions.
58. For the next 100 days, stay in your own life and don’t compare yourself to anyone else.
59. For the next 100 days, place the best possible interpretation on the actions of others.
60. For the next 100 days, keep reminding yourself that everyone is doing the best that they can.
ROD
Saturday, 27Aug11
The “Mad Hatter”
Another round for the NLP Spartan Race Preparedness Team.
Two rowers will be set, teams of 2 will be selected. Each team will row for 300 meters. A hat will be passed and each team will draw an exercise, which will be performed by each team while the rowers complete their row. This will continue till someone drops from exhaustion. No, we’re kidding, we will continue this till everyone takes a turn on the rowers. Let’s kill this, We are Spartans!!!!
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Below is information on how others are preparing for the Spartan Race, NLP is already ahead of the curve preparing you for the roughest, toughest race on Staten Island.
Darcy Fauteux, Calgary Extreme Training Examiner
To prepare for the toughest outdoor cross country obstacle course race available today you must properly condition your body to endure the rigors it will be exposed to. A Spartan race can be broken down into 10 or more mini-races if you consider each obstacle a separtate challenge of completing the entire race.
Some racers will be more adapt at rope climbing while others excell at bearcrawling through the mud, others yet fearlessly charge firepits and club-armed gladiators with zeal. Whatever the challenges in a Spartan Race are, a competitor must be ready for all of them and more.
“Walking” the course doesn’t cut it if you want to compete at the next level, best to be stepping smartly from obstacle to obstacle at a brisk run. Long-distance endurance is not necessary, unless you are tackling a two-day death race. You will, however, require a decent aerobic base so you aren’t gulping air after one obstacle. Jog a few miles everyday(start with shorter distances every other day and work your way up to a decent distance if you have to). Running is an excellent way to build your aerobic base, and you will have to run during the race if you want to win, so lace up those runners and get out there.
