Saturday, 24Sept11

No Classes Today

     Spartan Race Day

Well today’s the day for those of you competing in the Spartan Race today. For weeks we, as a community have been training hard and long for this moment. Why Spartan? Because the Spartans were tough as nails. Why Race? Because we all thrive under the pressure of competition, survival of the fittest. Our goal is to be first and finish strong. Today ytou are a Spartan and you must follow the Spartan Code…

• A Spartan pushes their mind and body to their limits.
• A Spartan masters their emotions.
• A Spartan learns continuously.
• A Spartan gives generously.
• A Spartan leads.
• A Spartan stands up for what they believe in, no matter the cost.
• A Spartan knows their flaws as well as they know their strengths.
• A Spartan proves themselves through actions, not words.
• A Spartan lives every day as if it were their last.

You have followed this code leading up to today’s race. We have witnessed it at NLP. Your attitudes, your weaknesses have been challenged and you have the heart of a Spartan.

With the inclimate weather we have been experiencing the challenge has become more grueling. So, leave all of that behind, think positive look ahead and never ever give in. Good Luck to all of you because…

We Are Spartans!!!

Monday, 12Sept11

Monday Madness

Timed Pyrimad

• 30/20
• 40/20
• 50/10
• 40/20
• 30/20

Movements

• Reclines
• KB Cleans
• DB Thrusters
• Box Jumps
• Bodybar get-ups
• Figure 8 to a hold

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No Baby, Leave The Socks ON Edition

People occasionally ask what the deal is with the knee socks. Long story short, they began as a practical, utilitarian addition to the training wardrobe of Crossfit ladies. Their purpose: to protect the shins from being scraped raw by a barbell while deadlifting, etc. That’s exactly the reason why most Powerlifting federations have adopted a rule requiring knee socks to be part of competitor’s attire while contesting the deadlift (on a related note, if you bleed on a bar, don’t just put it away for someone else to find when you’re done-that’s not hardcore, that’s disgusting-bleach that sucker and scrub it down with a wire brush. Thank you.)

As often happens with things like this, a practical wardrobe choice has gotten personal, and become a fashion statement. And Coach D, not to mention most everyone else, is okay with that. This one’s for you Chris Neese

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5 Fun tips for Fall Fitness

(ARA) – With their kids in school, many parents pledge to take advantage of their family’s new fall schedule by adding a daily workout to their routine. Here are five tips for making fall the most fit season of all:

1. Seize the moment: Time, or the lack of it, is often cited as the biggest challenge to sustaining an exercise regimen. When the kids return to school, what better way to use some of that precious time than getting in shape?

Your workout doesn’t have to take a lot of time. Even a half hour walking your neighborhood pays off in increased energy and stamina. Most health-club aerobics classes are just an hour long, yet offer big fitness dividends. Taking care of yourself is one of the best things you can do for your family.

2. Enjoy the year’s most beautiful season: In many parts of the United States, autumn is a near-sacred season, with its warm, sunny days, cool evenings and postcard perfect colors. Get outside and enjoy the season by bicycling, walking, hiking, jogging, and playing golf and tennis.

Explore parks in your area; find a new bike path through the woods, take a walk around a lake. The time spent out in nature will do as much good for your mind as for your body.

3. Return to your club or gym: It takes 30 days to make fitness a habit, and supplementing outdoor exercise with increasingly frequent visits to your health club will help diversify your exercise regimen and set the stage for regular workouts once autumn’s leaves have fallen.

A well-rounded fitness regimen is important. While aerobic activity such as running or bicycling is good for your heart, resistance training is also a critical component of a balanced program, so be sure to take advantage of your club’s weight lifting equipment.

4. An apple a day: In many parts of the country, autumn is synonymous with the apple harvest. Rich in antioxidants and flavonoids, both of which reduce the oxidation of LDL cholesterol, inhibiting the growth of dangerous plaques along blood vessel walls, and dietary fiber, apples are a delicious and nutritious snack that can be enjoyed any time of day.

Remember that each of us should be getting at least four to five servings of fresh fruit and vegetables every day. However, nine out of 10 Americans do not meet these recommendations. As a result, many people should consider some form of supplementation, according to Jeff Zwiefel, president of Life Time Fitness’ Health Enhancement Division.

“While the goal for everyone should be four to five portions of fresh fruits and vegetables per day, many people simply do not have the time or opportunity to get there,” said Zwiefel. “That’s why Life Time Fitness has introduced a full line of supplements that have been specially designed to meet the unique needs and requirements of both men and women.”

5. Make it social: One of the great things about exercise is that it doesn’t need to be done alone. Find a friend with a similar fitness level and goals; having a partner helps you both stay motivated. You can use your exercise time to catch up on each other’s lives.

Boredom is the number one killer of good health and fitness regimens. Exercising with a friend puts the fun back into your workout.

Friday, 02Sept11

Classes Cancelled

Due to circumstances beyond our control, there will be no morning classes today. An electrical problem surfaced and Con Ed has promised to work diligently to resolve this problem promptly. Keep checking this site for any updated information. We will have a Spartan Preparedness Session at Wolf’s Pond Park on Saturday, 03Sept11.

Wednesday, 25May11

The 5:30 am class has been cancelled due to reasons beyond our control. Classes for that time slot will resume on Friday, 27May11.

Kettlebell Couplets

Work / rest ratio 20/10 work for 6 minutes at each couplet with a 1 minute rest in between each set of couplets.

• Figure 8 to a hold 
• KB cleans  1 round R / 1 round L  

            1 minute rest

• KB rack squats  (3r / 3l)
• H2H KB swings 

            1 minute rest

• KB strict presses (3 rds R / 3 rds L) 
• KB high pulls 

Go Heavy!!!

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Intrepid Boot Camp Circuit (7 pm class @ The Intrepid)

30 seconds work/30 seconds rest non-stop for 3 rounds.

• Battling Ropes
• Ball slams
• Body squats
• Hindu push ups
• Alternating lunges 
• Burpees
• Split jumps
• Walkouts

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HOW TO WEAR YOUR RUNNING SHOES?

Most of running related injuries comes from bad running technique and bad running shoes. Plenty was written on the subject of running technique, and we’ve talked about getting the right shoes. Now let’s discuss how to wear those shoes.

Dr. Romanov’s recommendation on this matter can be summed up as follows:

• Wear running shoes in your size, i.e. don’t leave a lot of room for toes
• Lace them up tight at the arch up to the ankle and loose at the toes and balls of your feet
• Wear your shoes with thin socks, preferably made from cotton

That’s it! It sounds simple – but it makes all the difference. Now let’s break it down and talk about why you should wear shoes according to the above bullet points.

1. Wear running shoes in your size, i.e. don’t leave a lot of room for toes.
Why do people normally recommend wearing running shoes a size bigger? To avoid black nails, to avoid toe discomfort and to allow room for foot swelling. How do you get a black toenail? When your toes keep hitting the wall of the shoe inside when your foot slides during running. In Pose Method® your foot does not slide, it lands on the ball of the foot and then you lift it up and the cycle continues. So there is no need for extra toe room. Your running shoe needs to fit like a sock. How do you deal with swelling? Work your shoelaces. Read below.

2. Lace them up tight at the arch up to the ankle and loose at the toes and balls of your feet.
This is how you leave room for your toes and the forefoot when it’s width changes during running due to motion and swelling – loosen up your shoelaces at the toe and forefoot area. But tighten them up at the arch and up to the ankle to prevent your shoes from loosely hanging on your feet. It is important to have your shoes on just right because loose shoes will create the wrong perception and it will interfere with landing and pulling.

3. Wear your shoes with thin socks, preferably made from cotton.
While some runners prefer running sockless, Dr. Romanov recommends wearing thin socks for better running experience. Socks, especially cotton socks, absorb moisture well and protect your skin from the seams on the inside part of the shoe.

Wednesday, 12Jan11

All classes have been canceled today due to the weather.

NLP

Snow Day…      

Another snow day is upon us. So far the 5:30am & the 10:00 am class has been cancelled, as for the 6:30pm athletes class and the evening class they will probably be suspended as well. Enjoy your snow day.

Instead of sitting around the house eating temptuous foods such as… potato chips, Entenmann’s crumb cake or maybe even some General Tso’s chicken. Break out the fruits and vegetables and do the NLP 30 day Challenge. What’s wrong with you. Shame on you for thinking you could get away with eating all that crap and just lying around doing nothing. How do you expect to look in a bikini and you guys, how do you expect to be shirtless ready for the summer. “Do what others won’t do, so you can have what others don’t”, and that is to have a freakin 6 pack of abs. Which of these  equations do you want to be… 

A)     +    = 

                                                            or

B)     +    =

Hmmmmm… let’s see  A…B? You know which one you wanna be. So don’t be a lazy lima bean just because it’s snowing outside. Get off the couch and do the challenge, eat nutritiously. Avoid foods high in fats and stay away from processed simple carbohydrates. Remember, eat to support muscle. After all spring is just around the corner.

Here’s a reminder of the 30 Day Challenge… 10 exercises at 50 reps each -  pushups, squats, squat jumps, russian twists, hip extensions, v-ups, mtn climbers, alternating lunge jumps, plank twists and chair dips. E-mail us a pic of how your keeping track of your “30 Day Challenge Stats” so we can post it. We want you to encourage others to join in. We want to see you get the results you deserve.

Friday, 26Feb10

Flurry Friday

Class today will be cancelled due to the snow storm    

Class will resume Saturday.

 Click on any link below and see what Underground Strength Coach is all about.

Steve’s Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster – video [wmv] [mov]

Steve’s Club visits Zach Even-Esh, Part 2 by CrossFit Again Faster – video [wmv] [mov]

Wednesday, 10Feb10

Weather Forecast for today is… BLIZZARD!!

There will be no classes today because of the forecasted Blizzard heading in our direction and will stay with us for a major part of the day. In any case though, you can still workout at home. The following is a suggested ROD for those who are staying indoors for the blizzard.

As Many Rounds As Possible  (AMRAP) in a 20 min time limit.

•   8 Renegade Rows with dumbbells (one rgt/one left is a rep) 
• 16 Pushups
• 32 Air Squats

Or you can go tabata style and go for 8 rounds per movement at a rate of 20/10 – 30/15 – 40/20 or 60/30, work / rest ratio’s. Either way it is a challenge for you on this snowy day.

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In The Bleak Mid-winter: 10 Tips for Safe Snow Shoveling