Thursday, 09Sept10

*** All 11:00 am classes will be re-scheduled to 10:00 am. ***

*** On Monday September 13th the 10:00 am class will be cancelled due to a prior committment. All other classes will run as scheduled. ***

 *** There will be a trial Olympic Lifting class. Coach D will teach you how to properly perform lifts such as; the Deadlift – Snatch – Clean – Clean & Jerk. If your interested in signing up please use the comment box & include the best day. This class will be scheduled at 7:00 pm on your day of choice. Because there are few bars and weights, the class will be limited to four individuals. ***

Tabata Boxing

A human timer will determine how much time of WORK there will be at each station…. if you want to know what that means come to the class.

No rest between stations. …NO REST….   This class will take you to the Next Level

• Human Timer / Sled load & unload
• B-A-G
• DB Thrusters
• B-A-G
• Box Jumps w/ burpee
• B-A-G
• Mitts
• Bosu push-up w/ burpee
• B-A-G
• Alternating 1 arm KB Swings
• B-A-G
• Slams w/ burpee

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“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.” – Carl Gustav Jung

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The H.I.I.T  Training concept is fairly new but seems to be pretty solid. With H.I.I.T.Training, Nxt Level Performance introduces a whole new training concept to Staten Island Women. ~ Coach D

H.I.I.T. Training is not like your traditional weight training.  While traditional weight training focuses on muscle fatigue, H.I.I.T. focuses on muscle performance. In this system, you move increasingly heavy weights in short periods of time in an effort to boost your overall power output. You are only dealing with two variables: time and amount of work.

 The idea is that you do as many push-ups and squats as you can during the predetermined minutes, and the next time you come around to that same exercise set, which might be one to two weeks later depending on your schedule, you try to do more push-ups or squats in the same period of time, or use more weight; doing squats while holding onto kettlebells or dumbells, or push-ups with a weighted vest.

 The fun thing about this training program is that it gives you a numeric goal to beat. You know exactly what your numbers were the last time you did this exercise set, so when you’re doing it again, you know what you have to beat. You begin to compete with yourself, which makes exercise more fun and rewarding. It’s also startling to learn just how quickly you can gain power.

Your body will adapt when you use this program. Even though you may have been extremely sore just doing squats with no weight whatsoever, after a few weeks, you’ll find that you can squats for 15 minutes doing 180 repetitions and won’t be sore at all. Then, you can start adding weight. If you do this long enough, you may be able to squat 100 pounds and more eventually. You’ll be both strong and functional, and your leg muscle mass will increase in size because that is a necessary adaptation for increased strength.

H.I.I.T. Loading Parameters:

For those not yet familiar with HIIT’s unique loading parameters, here’s the nuts and bolts:

• H.I.I.T Training is based on the concept of doing more and more work from workout to workout. Therefore, it’s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict squats on one routine and loose form the next, you aren’t really doing more work.
• It is  recommended that you do 10-15 minutes of light to moderate running, followed by 10-15 minutes of light stretching on “off” days for the purpose of promoting active recovery and reducing soreness.
• Each routine in this cycle consists of (3) PR Zones (PR meaning personal record) of a predetermined duration separated by a short predetermined rest periods. In each PR Zone, you’ll generally perform multiple exercises.
• In each PR Zone, you’ll typically perform multiple exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
• After warming up you select a load that approximates a RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

Each time you repeat the workout; your objective is to simply perform more total repetitions or what we refer to as work capacity, in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you’ll increase your weights by 10 percent on the next workout.

If you’re interested in experiencing the greatest strength gains possible in the least amount of time, I believe that HIIT Training is a system that will allow you to do it.

Tuesday, 07Sept10

“Brendan” 

This ROD is named after Brendan Marrocco whose vehicle, while stationed in Baghdad, was hit by an EFP (Explosive Fired Projectile). This resulted in the loss of Brendans limb’s & other life threatening injuries.

Five rounds for time of:
100 meter run 
10 DB Squat clean with press
10 Push-ups 
10 V sit-ups

Use heavy weights in this routine for maximum gains in strength. When performing the squat clean, the squat should be deep in the bucket & finish off with an overhead press.

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“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
- Mark Twain

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 In Memory of 

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

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

Wednesday, 01Sept10

Fight Gone Bad

This is a classic “CrossFit” workout designed for BJ Penn, UFC/MMA fighter, in preparation for an important fight. This workout consists of…

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20? box
Push-press, 75 pounds
Row

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Don’t ever give up on something or someone that you can’t go a full day without thinking about.”

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This is another CrossFit classic, “Fran”.  This is a challenging workout that tests the strength, speed and endurance of an individual. How fast can you perform a “Fran”?

The prescription of “Fran” is…

21 – 15 – 9 reps of:   95# Thrusters & Pull-ups. Try it.

Or this version of just “regular” Crossfitters…

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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Thursday, 26Aug10

Tabata Boxing 8pm

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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

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“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.”

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Believe in what you do. Check this video out.