ROD 090710
ROD
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.
ROD 090310
ROD
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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ROD 090210
To All Members,
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
- Low Jumping Jacks
- Plank Climbers (alternating lead arm)
- Single-arm overhead deep squat (right)
- Single-arm overhead deep squat (left)
- Close grip Burpee into sumo stance jump
- Diamond leg sit-ups
- Push-ups
- Diagonal knee tucks to elbows
1 minute rest & then:
8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- Evil Jumps x 2 sets
- Mountain Climbers x 1 set
- 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
ROD 083110
ROD
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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ROD 083010
ROD
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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ROD 082810
ROD
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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ROD 082710
ROD
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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ROD 082610
ROD
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.
ROD 082510
ROD
Wednesday, 25Aug10
Big Hit
- Jumping pull up
- KB racked step up
- Mtn. climbers
- Push ups
- Evil wheel
- Sandbag clean/squat
- Dumbbell press
- Med ball ab/toss
round 1: 30 seconds work/30 seconds rest
round 2: 30 work/25 rest
round 3: 30 work/20 rest
round 4: 20 work/10 rest
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Are you getting ready for this event? Start here at Next Level to ensure a high placing. The Tough Mudder Competition is a 12 mile obstacle course that includes monster trucks, walking a plank and running through flames! Registration is $160.00
Tough Mudder Race at Raceway Park, Englishtown, NJ, Saturday November 20th!
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The Burpee ( we love burpees)
To perform a Burpee:
Begin in a squat position with hands on the floor in front of you.
Kick your feet back to a pushup position*.
Immediately return your feet to the squat position.
Leap up as high as possible from the squat position.
Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump. Most athletes will average between 12 and 15 repetitions per 30 seconds.
* Notice how I highlighted Step 2. You can increase the intensity of the Burpee by altering this step. Instead of keeping your arms straight as you kick your feet back. You will drop your chest to the ground just like lowering yourself to the bottom position of push-up and then continue by returning your feet to the squat position, and conclude with an explosive jump into the air.
ROD 082410
ROD
Tuesday, 24Aug10
This is a timed routine of
- Round 1: 40 sec / 20 rest
- Round 2: 35 sec / 20 rest
- Round 3: 30 sec / 15 rest
- Round 4: 25 sec / 15 rest
- Round 5: 20 sec / 10 rest
With a 1 minute recovery in between rounds of:
- Burpees
- DB Thrusters
- Box jumps
- KB swings
- Mtn Climbers
- Jumping pull-ups
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“We are here to change. We are here to grow, develop and unfold. We are progressive beings that have infinite capacity” – Michael Beckwith
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Motivational Commercial from Versus