ROD 022810

ROD

Sunday, 28Feb10

 

R-E-S-T Day     

 

 

 

Common Lousy Push-ups Here at Nxt Level we see a lot of push-ups done a lot of different ways.  Below you will find some of the most common mistakes we have observed at our facility, when it comes to the “Push-Up”.

Sagging or humping the ground: Dropping the belly in an attempt to hit, or reach bottom early.

Piking: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow “one-two” up and “one-two” down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.

Comments

ROD 022710

ROD

Saturday, 27Feb10

For time:
25 Squats
25 Push-ups
25 Renegade row
25 Sit-ups
50 Squats
50 Push-ups
50 Renegade rows
50 Sit-ups
75 Squats
75 Push-ups
75 Renegade rows
75 Sit-ups

Post time to comments.

Comments

ROD 022610

ROD

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]

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ROD 022510

ROD

Thursday, 25Feb10

 

Weather Forecast for today is… SNOW!!

                                      

There will be no classes today because of the forecasted 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.

 

Tabata Boxing          

• jumping jacks
• sit ups
• push ups
• burpees
• KB 1 arm rows 5r/5l
• mtn. climbers
• db push presses

 We’ll be timing this as a 1 min work 25 sec rest in between bags. The last 30 seconds of each exercise, the bag punchers, and only the bag punchers, will do a movement called out by the trainer.

 

What is our program all about?

            I get asked all the time, “What is your program like and can I do it”, my answer is a “Big Yes”. Our program is designed so that even a beginner can feel capable of joining in and working out with a more experienced member and still get the benefits of a tough workout. Nxt Level workouts are definitely NOT boring. In fact, no workout is ever the same . Our workouts are unpredictable, engaging and most importantly results-oriented. So, it really doesn’t matter if your a beginner, you will still get the same improvement in strength and conditioning, we guarantee it. Through our web site, we inform you each day of your Routine of the Day (ROD’s), going on’s, pictures of members working out having a good time, articles on fitness and just a plethera of information. We are a community-minded facility. We encourage all of our member’s to visit the web site daily. Whether you have had physical therapy or have had a recent pathology, we will make your experience here at Nxt Level Performance a  successful & positive one. 

                Our kid’s program is basically the same model as the adults. We approach their workout routines by performing primal movement patterns such as running, jumping, crawling, climbing, skipping, pushing and pulling. They start their program incorporating basic biomotor skills which, unfortunately have disappeared, thanks to their attention to the tools of the electronic age, which has made it easy for them to sit in front of a screen and get entertained. We enhance all the basic human movements, that incorporate gross motor skills and advance til we get to enhance those fine motor skills that seem to have been lost over time. Once we get our kid’s to move through those basic skills, we then fine tune their movement patterns. Just by incorporating this process, it’s amazing to witness the progression and how their movements are more fluid, faster. They become a more balanced individual, athletic. We get them to set goals and encourage them to reach these targets which transfers over to life’s expectations and allows them to become productive citizens. It’s like what our mission statement says…

 “Our mission is to provide you with the skills & knowledge to set and obtain your goal.  Nxt Level Performance is committed to helping you reach your fitness goals in a motivational, inspirational and non-judgmental atmosphere”.

              Just come in and visit our facility, observe a class, try the class, it’s free for first timers or come in and just ask questions. Take the doubt and fear out of sampling this cutting edge training modality. Burn Fat – Get Stronger. There’s nothing like this on Staten Island… We guarantee it.

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ROD 022410

ROD

Wednesday, 24Feb10

 117 Days Until Summer

Wednesday Tip

• Slam ball squat, press & slam
• Renegade rows
• Band swimmers
• DB matrix lunge
• Back ext/plank
• Ab mat situps

These will be a timed routine of 30 sec work / 15 sec rest with a 45 sec rest between rounds

Comments

ROD 022310

ROD

Tuesday, 23Feb10

 118 Days until Summer

Verrazano Shuffle

Interval time of 30 sec work to 15 second rest with a 45 second rest between each of the 4 rounds.

• Reclines
• DB Thrusters
• Medicine ball wall passes (quick time)
• Push ups
• Bear crawl foward with a crab walk backward 20 ft. 
• Kettlebell swings

Comments

ROD 022210

ROD

Monday, 22Feb10

119 Days until Summer

NO MORE BS !!!!

Strongman Monday

This will be timed at 40 second work /

20 second rest / 1 min rest between rounds.

• 20k KB high pulls
• 30 lb Slam ball vertical toss
• Deadlift/shrugs 175 pounds
• Barbell push press 95 pounds
• Sledge hammer tire slams
• Rope pull-ups

Comments

ROD 022110

ROD

Sunday, 21Feb10

R-E-S-T Day

What weightlifting has done for athletes & others I have trained:

1) Taught them body awareness. Body awareness is SO important and can make learning new things a heck of a lot easier. Weightlifting is great for body awareness because you are lifting a heavy ass weight over your head, and if you have no idea where your body is in conjunction with the bar, then you’re basically screwed.  Lifting teaches you to be in tune to each little movement of each little body part.

2) Taught them how to focus under stress. The great thing about lifting is the self – competition aspect.  You work hard for and then you get to take all that hard work and try to reach another personal best.  As great as it is, it is also makes you want to pee your pants from nerves! Its just you and the bar looking at you.  That focus transfers over to almost every other aspect of life that requires focus.

3) Learned what it meant to be dedicated to something. Weightlifting taught them how to be committed to something and how to STAY committed even if they hit a plateau, that kind of commitment.  The rewards they have received from the all of that hard work they put in just to be better than it was before. You learn to set goals for yourself and learn that you could reach each goal with persistence and dedication. Reaching goals, is an important feeling for clients to experience and weightlifting gives you so many opportunities to do just that.

4) Most importantly, weightlifting gave them confidence in themselves. There is something about approaching a heavy weight, feeling afraid, and lifting that bar over your head that makes you feel such self satisfaction and makes you feel extremely proud of yourself.  The feeling of conquering your fears is a hard feeling to match. We all fear, yet we all have a choice: Do we let that fear control us? or do we control the fear? Olympic lifting allows you to feel that fear, accept that fear, and then punch that fear in the face, one lift at a time. With each fear you face, new confidence is brought about and you grow stronger and more confident. You believe in yourself more and more each day. And to believe in ourselves (as children or adults) is the hardest feat that most of us will ever have to face.

Comments

ROD 022010

ROD

Saturday, 20Feb10

Four rounds of Fury

50 jumping jacks

40 air squats

30 mountain climbers

20 kettlebell swings

10 burpees

For time…

Comments

ROD 021910

ROD

Friday, 19Feb10

Conditioning Strength

For time of 40 seconds work to 20 seconds of rest with a minutes rest in between rounds.

• DB Thrusters
• Reclines
• MB Russian twists
• Kettlebell swing
• Wall ball shots
• Band punches

Sounds crazy, doesn’t it? Not at all… we know that if you

work consistently in our HIIT program that there’s no

way you can’t achieve those goals.

Try Us For FREE

Joining a Gym facility is an important decision… not

only is your investment a concern, but you also have

to be sure that you are getting the service and training that you want and deserve.

We know that just one session and you’ll be hooked!

Let’s face it. Going through those “same ole” gym-machine circuits can get quite boring don’t you agree? Well…one thing is for sure, Nxt Level workouts are definitely NOT boring. In fact, no workout is ever the same . Our workouts are unpredictable, engaging and most importantly results-oriented. Not only do we guarantee your results, let you try us out for free, but we can also promise you this… your experience with Nxt Level Performance, will be far different than what you are used to. We use cutting edge equipment and training techniques and we make you feel like part of a community with common goals.

Our mission is to provide you with the skills & knowledge to set and obtain your goal.  Nxt Level Performance is committed to helping you reach your fitness goals in a motivational, inspirational and non-judgmental atmosphere.

Comments

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