ROD
Friday, 11May12
Fraidy Cat Friday
3 Rounds for time… No Bullshit
- 75 Rope rotations
- 25 Wall Balls
- 25 Box Jumps
- 25 DB Push Press (M= 40> / W=25>)
_______________________________________________________
ROD 051112
May 10, 2012 By 1 Comment
ROD 121710
December 17, 2010 By Leave a Comment
ROD
Friday, 17Dec10
The 10am morning class has been cancelled today. Please excuse us for any inconvienence.
Frantic Friday
In 20 minutes…
Get as many rounds as you can of…
- kettlebell swings 5r/5l
- kettlebell cleans 5r/5l
- kettlebell presses 5r/5l
- 10 kettlebell high pulls
- 50 jump rope rotations
__________________________________________________________________
If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything. ~ Win Borden
___________________________________________________________________
These are some of the movements we perform here in our GYM.
Swimmers…. we love ‘em
I-N-T-E-N-S-I-T-Y
OHHHHHH!!! That stretch is a little to deep.
The pain of fatigue
Coaching the overhead lunge
Follow the G L U T E leader
Well these are just a few of our programs & clients.
ROD 110510
November 4, 2010 By Leave a Comment
ROD
Friday, 05Nov10
Pre-Workout drill: Med Ball warm-up then…
- Kettlebell SH swing for 2 minutes each side 1 min rest
- Kettlebell long cycle cleans 2 minutes each side 1 min rest
- Kettlebell long cycle clean & press for 2 minutes each side
The Interval Challenge
Complete four circuits consisting of the following:
- 12 Burpees
- 24 Pushups
- 36 Bodyweight Squats
- 100 jump rope rotations
_____________________________________________________________________
«Only those who dare to fail greatly can ever achieve greatly.» — Robert F. Kennedy
_____________________________________________________________________
Lets all pitch in and support this worthy cause and help Vinnie and Mike reach their goal. We’ll meet up and have some fun together.
Saturday, November 13, 2010 at 9:00pm
Afternoones on Forest Av, Staten Island, NY
ROD 100910
October 8, 2010 By Leave a Comment
ROD
Saturday, 09Sept10
Save Me Saturday
For time:
200 rope jumps
40 kettle bell swings
10 push ups NLP way
30 kettle bell swings
20 push ups
20 kettle bell swings
30 push ups
10 kettle bell swings
40 push ups
200 rope jumps
_______________________________________________________________________________
“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
- Lord Edward Stanley
_______________________________________________________________________________
Eat Less Move More NLP will make it happen
These are the make-it-happy Teammates that’ll push you to the limit.
ROD 100510
October 4, 2010 By Leave a Comment
ROD
Tuesday, 05Oct10
Tuesday Thrasher
Movements:
________________________________________________________________
Athlete Underground Strength Training
SKILL: Squats (Back to Basics)
*Conditioning:
10 min AMRAP
10 Air Squats
10 Mountain Climbers
10 Box Jumps
_________________________________________________________________
~ The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams ~ Og Mandino
__________________________________________________________________
Going Really Paleo!!
ROD 060310
June 2, 2010 By Leave a Comment
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
___________________________________________________
“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
___________________________________________________
Take Dr. Clay’s nutritional advice.
ROD 051010
May 10, 2010 By Leave a Comment
ROD
Monday, 10May10
Monday morning 11:00am class
This will be a ladder routine performed in increments of 2′s 10-8-6-4-2-4-6-8-10 of:
- Down/upward Dog
- DB thrusters
- Lateral box jumps (right-left, left-right =1 rep)
- DB renegade rows
- KB swings
______________________________________________________
Strongman Monday Class
Conditioning & Strengthening Ladder
10,9,8,7,6,5,4,3,2,1 reps
- Dbl kettlebell swings
- Quick slam ball
- Dbl kettlebell clean/front squat
- Jump rope 100,90,80,70…..revolutions
- DB Burpees (when jumping at the top, keep arms at sides) use no less than #15
Get through as fast as possible, using heavy weights.
_________________________________________________________
“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
__________________________________________________________
The importance of a supervised Strength and Conditioning Program
First of all, I want to say that strength training for today’s youth is something that everyone should consider as long as your kid meets certain standards. Now what do I mean by standards? It is fine for a child to participate in a youth strength training program provided that the kid is mature enough to focused, motivated and can follow instructions.
I want to clarify that when I say strength training, I am talking about a well-structured and competent program that is supervised and meets the needs of the participant involved. All of our programs meet these qualities. This doesn’t mean competitive weight-lifting. Also, when I say supervised I mean professionally supervised. Mom and Dad, unless you are a Strength and Conditioning Specialist don’t bother trying to be the expert. Set aside your pride and let the professionals take over if you want what is best for your kid. I have been training kids and youth athletes for a long time and have seen too many problems with kids getting injured, misinformed, or burned-out due to receiving incompetent instruction from an unqualified adult. Also, though the school programs mean well, they also need competent and certified trainers who can instruct these young athletes in the proper movement techniques. I’ve seen far to many youths performing poor movement patterns with heavy weight which can lead to undue injuries even in our elementary and high school programs. Strength training for kids offers a tremendous solution to raging health issues i. e. diabetes, obesity etc.. It gets kids used to handling resistance and developing lean muscle tissue to promote a healthier foundation further on into their adulthood development. Get your kids involved in our program it’s fun and inexpensive. Youth exercise should be a priority for your child.
ROD 042010
April 20, 2010 By Leave a Comment
ROD
Wednesday, 21Apr10
Wacky Wednesday
Four rounds work/rest of 30/30, 30/25, 30/20, 30/15. 1 minute rest between rds.
- Thrusters
- Jumping pullups
- Goblet squats
- Band swimmers
- Mtn. Climbers
- Kb swings
- Situps
- Push ups
- Box Jump
__________________________________________________
Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. – Lou Holtz
__________________________________________________
Jump rope training will enhance:
- Coordination
- Agility
- Quickness
- Footwork
- Endurance
In addition to the obvious physical benefits, jumping rope is fun. There are always new footwork patterns that you can develop and practice. The most effective movement in jump roping is the double unders. Watch the video below for clear instructions.
Or see if you could follow this version
ROD 041310
April 12, 2010 By Leave a Comment
ROD
Tuesday, 13Apr10
Jump, Jump, Jump
5 rounds of 40 seconds work/ 20 seconds rest
1:00 rest between rounds
- Jumping pull ups
- Burpee
- Sandbag Cleans
- Log Jumps
- DB thrusters
- Jump rope
____________________________________________
“Management Secrets of the Grateful Dead“ by Joshua Green, The Atlantic.
Paleo Challenge starts in 2 days. Let’s do it. This is just an example of a paleo recipe.
| Salmon Cakes | ||
 Ingredients Directions |
_______________________________________________________
___________________________________________________
“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
- Mark Twain
ROD 032610
March 26, 2010 By Leave a Comment
ROD
Friday, 26Mar10
Jumping, Slamming,Thrusting & Conditioning
This is a 40 second work / 20 second rest timed exercise for 4 rounds with 40 second rest in-between rounds
- Box jumps
- DB Thrusters
- Jump rope
- Ball slams
- Jumping split squats
- Reclines
” Champions know that their success is inevitable and that the best way to forecast the future is not to follow the benchmark but to create it.”
Don’t miss your chance at participating in the High Rock Challenge on April 24th. It’s going to be a sell out and there are only a few slots left. This is exactly what you train for when you do the ROD’s. Two of our members, Darren & Mike, are HighRock veterans and are excited to participate in this years event. “I know that the high intensity interval training, that we’ve done at Nxt Level Perfomance, are going to improve our times, maybe even cut it in half placing us in the top 50 contestant’s”, says Darren. With all the different types of training modalities, preperation for any challenge is what we do best at Nxt Level. Well, Darren, from all of us at Nxt Level, we want to wish you & Mike the best. Just remember these three things…3,2,1…go
Foam Rolling?
A decade ago strength and conditioning coaches, athletic trainers, and physical therapists would have looked quizzically at a thirty six inch long round piece of foam and wondered “What is that for?”. Today nearly every athletic training room and most strength conditioning facilities contain an array of foam rollers in different lengths and consistencies. Continue reading…
Functional Training Station
Check out the video introducing the newest in functional training. This station has it all, tiered pull-up bars and anchors for Climbing ropes, Rings, AirFit Trainers. Specially designed holders for resistance bands, training ropes, and ground rotational trainers. I wish I would have had this station when I worked at the YMCA.
