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 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 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
ROD 082010
ROD
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
ROD 081410
ROD
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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ROD 080210
ROD
Monday, 02Aug10
1:00 rest between rounds
- jumping pull ups
- battling ropes w/rear lunge
- kettlebell high pulls
- bodybar get-ups
- crush squat
- push-ups
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“Happy he who learns to bear what he cannot change.” – Johann Friedrich Von Schiller
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Zone At-a-Glance™ – The Simplified Approach to get you started
On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm. Examples: skinless chicken, fish, egg whites, tofu.
Fill the remaining 2/3rds of your plate with fruits and/or vegetables. Most fruits and vegetables are fine, but avoid things like corn and bananas.
Add a dash of heart-healthy monounsaturated fat. Examples: Olive Oil, Almonds, Avocado.
Avoid trans-fats.
Zone Blocks™ – The Precision Approach to keep you going
Read CrossFit Journal 21 to find out more info about Zone Blocks, determine your block requirement, review block chart and sample meals. CFJ Issue 21: Zone Meal Plans
or
1. Find out how many Zone Blocks you are allowed to consume in a day. Zone Block Calculator »
2. Download the Blocks Guide and use this as a reference to assemble meals and snacks in exact proportions. Download Zone Blocks Guide »
ROD 070710
ROD
Wednesday, 07Jul10
How to color code your Food
by Coach D
There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you’ll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requiremets.
The good news is that it doesn’t have to be that difficult. The HEALTHY foods you eat every day – fruits and veggies, meats and meat substitutes, dairy products and good grains – all contain vital nutrients that contribute to a healthy diet. And, some – particularly, those deeply colored fruits and veggies – are considered “superstas” in this area. In fact, your best bet is to think color!
The natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here’s a quick snippit based on color:
Green - Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C.
Red, yellow, orange – Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.
White – White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products – milk, yogurt and cheese – provide ample amounts of calcium (and are usually fortified with vitamin D).
Purple – Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they’re also high in vitamin C and fiber.
Brown – Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc.
So, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don’t have to meet the daily requirement for every single nutrient every single day