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

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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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.

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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Friday, 20Aug10

Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

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Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly.  ~Edward Albee

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This is the difference between functional training & a circus act

EMBED-Crazy Exercise Ball Trick – Watch more free videos

Tuesday, 17Aug10

10 minute couplets

Monday, 16Aug10

This is a timed routine of:  

30 seconds work /30 seconds rest for 5 rounds non-stop

• Pull ups (assisted or unassisted)
• Stability ball knees to chest 
• Sandbag squat cleans  
• Double kettlebell shoulder press 
• Sandbag sit-ups 

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Some of you have been concerned when using kettlebells that they are leaving marks on your arms. I have found a soulution for you, it is called Kettle Guard please see the link for more info…

http://www.kettleguard.com/     

or you can purchase, online, the Under Armour 6″ wristband at $8.99 at…

http://www.underarmour.com/shop/us/en/pid8000006-6-Wristband&cross_sell=8000004

 or…

There is a cheaper alternative to the Kettle Guard, watch the video below…

Saturday, 14Aug10

Death by KB Swing & DB Thruster Ladder, all swings will be done single arm.

Swing & Thrust: Heavy – Heavy – Heavy…

On the first minute, do 1 KB swing…2 DB Thrusters 
On the second minute, do 3 KB swings…4 DB thrusters….
On the 3rd minute, do 5 KB swing….6 DB Thrusters 
On the 4th minute, do 7KB swings…8 DB thrusters
Continue increasing the reps until you reach…the 10th minute for 19 KB swings…20 DB Thrusters 

On the way down you will flip and do on the 11th minute for 18KB swings…19Thrusters

On the 12th minute, do 16 KB swings…17 DB thrusters…
On the 13th minute, do 14 KB swings…15 DB Thrusters… 
On the 14th minute, do 12 KB swings…13 DB thrusters… 
On the 15th minute, do 11 KB swings…10 DB thrusters…

Until you reach the 20th minute of the ROD which will end with 20 KB swings…10 DB Thrusters

Coach “D” will assist in keeping the pace.

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Try not to become a person of success but a person of value. ~ Albert Einstein

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