ROD 090910
ROD
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.
ROD 062410
ROD
Thursday, 24Jun10
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
- DB Thrusters
- B-A-G
- Box Jumps
- B-A-G
- Mitts
- Bosu Burpee w/ push-up
- B-A-G
- Jump Rope
- B-A-G
- Slams
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The most successful people are those who are good at plan “B” ~ James Yorkee
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“Sugarholics” Jack LaLanne was telling us how bad sugar was in the late 50’s
ROD 061710
HAPPY BIRTHDAY COACH D
You look great
ROD
Thursday, 17Jun10
Tomorrow, Friday 18Jun10 ONLY the 11:00 am class has been moved to 10:30 am.
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
- DB Thrusters
- B-A-G
- Box Jumps
- B-A-G
- Mitts
- Bosu Burpee w/ push-up
- B-A-G
- Jump Rope
- B-A-G
- Slams
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ROD 061010
ROD
Thursday, 10Jun10
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
- Bag Push
- KB swings (heavy)
- B-A-G
- 3 way Box Jumps
- B-A-G
- Mitts
- Bosu Burpee w/ push-up
- B-A-G
- Tuck-in’s
- B-A-G
- Bear Crawl
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If you are going to be a champion, you must be willing to pay a greater price. — Bud Wilkinson
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“CrossFit: Not Your Average Gym” – CNN Video.
ROD 060310
ROD
Thursday, 03Jun10
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…. NO WATER…. This class will take you to the Next Level
- Human Timer (exercise to be determined)
- B-A-G
- Slams
- Ball tuck-in’s w/ push-up
- B-A-G
- Hit Mitt
- KB see saw press
- B-A-G
- Ball V’s
- Box jumps
- B-A-G
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“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.” – James Truslow Adams
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Take Dr. Clay’s nutritional advice.
ROD 052710
ROD
Thursday, 27May10
Tabata Boxing
A timed 90 sec of WORK at each station. The last 30 seconds of each station everyone will do an ab exercise called out by the trainer such as v’s ,bicycles, leg lifts ……
No rest between stations. …NO REST…. NO REST
- Heavy bag push
- B-A-G
- Slams
- Wall Ball
- B-A-G
- Hit Mitt
- Tire sledgehammer swings
- B-A-G
- KB bottoms-up curl & press
- Box jumps
- B-A-G
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“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard
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If You’re A Parent Or A Female Athlete Please Read!!!
http://fittwarehouse.com/?p=669
Jessica Pamanian’s 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]
ROD 052010
ROD
Thursday, 20May10
Tabata Boxing
A timed 90 sec of WORK at each station. The last 30 seconds of each station everyone will do a ab exercise called out by the trainer such as v’s ,bicycles, leg lifts ……
No rest between stations. …NO REST…. NO REST
- Heavy bag push
- B-A-G
- Slams
- Wall Ball
- B-A-G
- Hit Mitt
- Tire sledgehammer swings
- B-A-G
- KB bottoms-up curl & press
- Box jumps
- B-A-G
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“The great pleasure in life is doing what people say you cannot do.” – Walter Bagehot
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This is for my man, Shane. Check these videos out.
Muscle-up/False Grip Demo [wmv]
100 Muscle-Ups, Ricky Frausto & Joe Westerlin [wmv][mov]
Muscle-up/Squat WOD (Annie) [wmv][mov]
ROD 051310
ROD
Thursday, 13May10
Tabata Boxing
A timed 90 sec of WORK at each station. The last 30 seconds of each station everyone will do a ab exercise called out by the trainer such as v’s ,bicycles, leg lifts ……
No rest between stations. …NO REST…. NO REST
- Heavy bag push
- B-A-G
- Slams
- Wall Ball
- B-A-G
- Hit Mitt
- Tire sledgehammer swings
- B-A-G
- KB bottoms-up curl & press
- Box jumps
- B-A-G
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“A person cannot directly choose his circumstances, but he can choose his thoughts, and so indirectly, yet surely, shape his circumstances.” – James Allen
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ROD 050610
ROD
Thursday, 06May10
Tabata Boxing
A timed 2 min of WORK at each station. The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches ……
No rest between stations. …NO REST…. We want 100% maximium effort
- Sandbag step-ups
- B-A-G
- Push-ups
- Wall Ball
- B-A-G
- Hit Mitt
- Squats
- B-A-G
- DB presses
- Med Ball wall rotations
- B-A-G
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” Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” ~ Joel Olsteen
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Nutritional Corner
;)
Homemade Organic KFC Double Down! Damn That Looks Good!!
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An overview of what’s happening with food industry in the US. This is shocking information!
Where is Michele Obama’s answer to this tragic epidemic.
ROD 042210
ROD
Thursday, 22Apr10
Tabata Boxing
A timed 2 min of WORK at each station. The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches ……
No rest between stations. …NO REST…. We want 100% maximium effort
- Box jumps
- B-A-G
- 1/2 Burpees
- Wall Ball
- B-A-G
- Hit Mitt
- KB High-Pull
- B-A-G
- DB Thrusters
- Med Ball rotations
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The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. – William James
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Hamstrung
Probably the most common condition that hinders athletic performance is tight hamstrings. Short tight hamstrings impede athletic performance in one simple but important way: they restrict the closing of the hip joint, i.e. they limit the anterior tilt of the pelvis. This restriction on the movement of the pelvis results in the muscles of the lower back taking up the slack. The negative impact is twofold: 1) the range of motion of the hips is restricted which reduces the power that can be produced by the hips; and 2) the lower back is put into flexion and thus susceptible to injury.
The hamstrings are an extremely important muscle (The hamstrings are actually a group of three muscles: the Biceps Femoris, Semimembranosus and the Semitendinosus) for athletes. The common misconception is that the hamstrings’ main purpose is knee flexion. However, the real job of the hamstrings is opening the hips…strongly and explosively. The hamstrings connect to the pelvis at the Ischial Tuberosities and control the movement of the hip joint, i.e. where the femur meets the pelvis.
The restriction of pelvic movement often results in a condition defined as “Muted Hip Function”. This will show up in lots of athletic movements and Crossfit exercises: The push press, the squat, the deadlift and their more explosive variations.
Here is a little test to illustrate my point. Grab two jumpstretch bands: a thin one and a thick one. Tie the two bands together and tie one of them to a fixed object like your squat cage. Now try to stretch the thick band. You will notice that the thick band is almost impossible to stretch. The thin band is the one that does most of the stretching. These bands are like your muscles. The thick band represents your hamstrings and the thin band represents your lower back. Most of the time when people stretch, they try to stretch their hamstrings but all they really do is stretch their lower backs. The tighter your hamstrings the more your lower back will do the majority of the stretching.
Most people try to stretch their hamstrings by doing toe touches but if you look closely you will see that there is a lot of lower back stretching going on in the typical toe touch stretch. If you keep doing your stretches this way you will train your body to always stretch your lower back when you are trying to stretch your hamstrings. We want to avoid training our body with (and thereby reinforcing) bad movement patterns.
So if one wants to really stretch their hamstrings without stretching their lower backs, then they have to figure out a way to keep the lower back from taking up the slack.
I offer the following solution to the hamstring problem. This stretch, done correctly, immobilizes the hips and spine and allows the athlete to isolate the stretch into the hamstring muscles.
You will need the following props: a strap and an Abmat. You can also use a belt, jump rope or jumpstretch band in place of a strap and can use a towel or rolled up yoga mat in place of the Abmat.
Lie on your back and place the Abmat or rolled up towel or rolled up yoga mat under your lower back. You want to support the natural lordotic arch. By keeping your butt and shoulders on the floor and your lower back supported, you will limit the stretch into the lower back and limit the movement of the pelvis due to the pull of the hamstring.
Take the strap across the sole of your foot and lift your leg as far as you can without lifting your butt off the ground. The non-stretching leg should remain straight and the toes should stay pointed straight up. Press the sole of that foot into a wall. This will help keep the leg engaged and help keep your pelvis grounded and even.
Do not pull too hard with the arms. Try to remain relaxed and let your shoulders come back towards the floor and the weight of your arms passively pull the strap. Rest your head on the floor or on another Abmat.
Do not be discouraged by how high you lift your leg. This is a difficult stretch and it will reveal the true length of your hamstring. Try not to cheat by lifting your butt. Keep your butt glued to the floor and work on slowly lifting the leg.
Try to notice where exactly you feel the stretching sensation. You should feel the sensation in the belly of the muscle at the midway point between your butt and the back of your knee. Be careful! If you feel sore in the area behind the knee or the buttocks then you might be overstretching the tendons and not the muscle fibers. Try bending the leg slightly at the knee but still keep pushing up through the heel of the foot.
Try to do this stretch daily after your workout while the body is still warm. Do each leg for at least a minute or longer. Breathe slowly and deeply and try to visualize the hamstrings slowly relaxing and releasing.
Was this helpful? Please post your thoughts and hamstring questions to the comments.
Thank you to Allison and Jacinto from The Black Box for modeling.