ROD 011012
ROD
Tuesday, 10Jan12
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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Kettlebell Krackup
60 second work 30 second rest. Perform 2 rounds of the following 6 exercises with no rest.
- KB Racked Squat to Press to Reverse Lunge (right)
- Same on Left
- Alternating Bent Over Row ( keep your back straight and knees bent on this one)
- Plank Climber Blast (feet elevated on box with a push-up between ea one)
- Single KB Single-Leg Deadlift (right)
- Same on Left
Now comes the Killa …
TABATA your ass off!
20 seconds MAX EFFORT with 10 seconds rest. Complete 4 rounds of the following 2 exercises:
- Heavy Kettlebell Swing
- Dynamic Squats
ROD 111810
ROD
Thursday, 18Nov10
Combat Thursday
30/25, 30/20, 25/15, 20/10
Movements:
- Power wheel bear crawls
- BAG
- Close grip pull-ups
- Kettlebell highpull/catch/squat
- Mitts
- Kettlebell deadlifts
- Sledge hammer tire slams
- BAG
- Double handed dumbell snatches
- Med ball wall slams
1 minute rest between rounds.
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Believe that life is worth living and your belief will help create the fact. ~ William James
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ROD 101210
ROD
Tuesday, 12Oct10
Basic Tabata
8 rounds of 20 second work and 10 seconds rest: Complete each exercise for 8 rounds rest 1 minute then move on to the next.
- Jumping pull-ups (on rings)
- DB Thrusters
- Sledge hammer blows on tires
- Dumbell hang cleans
- Push-ups
This is a high intensity training mode so 110% of effort is expected in every round.
Compare to ROD 100509
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People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily. - Zig Ziglar
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Highlights from the CrossFit/USAW Weightlifting Open by CrossFit Again Faster – video [wmv] [mov]
“Rope Climb Prerequisites” with Adrian and Kim Bozman – video [wmv] [mov]
ROD 062810
ROD
Monday, 28Jun10
Clean & Push
40 sec work / 20 sec rest: 5 rounds with 1 min rest in between rounds
- Barbell push press 95#men/ 65# women
- Pull-ups (assisted or unassisted)
- Push-ups on Stab ball
- KB front squats (heavy)
- KB cleans 5r / 5l
- Sledge Hammer swings
We will be checking for proficiency in the KB clean. Everyone should know how to kettlebell clean. Next month’s exercise of the month will be KB Snatches, the next progression in KB work. The progression is as follows;
- KB swing
- KB clean
- KB clean to a press
- KB highpull into a Snatch
You must know how to perform these exercises by now.
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We cannot hold a torch to light another person’s path without brightening our own. Ben Sweetland
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Lets Row Together
Rowing is a very natural motion—most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the pictures below. Don’t pull too hard until you are comfortable with the technique fundamentals.
The Catch
- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is at the twelve o’clock position—shoulders in front of hips.
- Shins are vertical and not compressed beyond the perpendicular.
- Balls of the feet are in full contact with the footplate.
The Drive
- With straight arms and while maintaining the position of the upper body at twelve o’clock, exert pressure on the foot plate and begin pushing with your legs.
- As your legs approach straight, lean the upper body back to the one o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish.
- Legs are extended and handle is held lightly at your lower ribs.
- Upper body is at the two o’clock position— reclined with good support from your core muscles.
- Head is in a neutral position.
- Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
In order to be an efficient and effective rower this sequence of events must be executed properly.
ROD 060110
ROD
Tuesday, 01Jun10
Seven rounds for time of:
7 KB Sumo deadlift highpulls
7 Push-ups
7 Thrusters
7 Mt. climbers
7 Burpees
7 Kettlebell swings (heavy)
7 Pull-ups
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“If I’d asked my customers what they wanted, they’d have said a faster horse.” – Henry Ford
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“Magic Exercise Pill Ahead?” by Emily Sohn, Discovery News.
ROD 052410
ROD
Monday, 24May10
Good Morning 5:30 am class
For time:
75 Hang squat clean thrusters
Burpees every minute on the minute
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11:00 am class
50-40-30-20-10 reps for time of
Squats
DB push press
Sit-ups (feet unanchored)
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Strongman Monday class
For this kettlebell workout, perform for time, 3 rounds
50 Kettlebell swings
40 Kettlebell jump squats (slow and controlled)
30 Kettlebell goblet squats
20 Kettlebell single leg deadlifts (10/r 10/l)
10 Kettlebell squat thrusts
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No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.
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 032010
ROD
Saturday, 20Mar10
Primal Moves
4 rounds of 45 seconds work/ 20 seconds rest
Have you seen these two individuals?
Watch how a woman does Primal.
ROD 031510
ROD
Monday, 15Mar10
Ladder Down (11:00am class ROD)
10 minutes tutorial of how-to-getups
- Thrusters
- Push-ups
- Spilt squats
- Kettlebell swings
Circuit style.
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Due to an increase of ladies attending Strongman Monday’s, Nxt Level does not discriminate. So, Monday’s will now be referred to as…
Strongperson Monday
Circuit time on the Gymboss will change as follows: work / rest
- 40 / 20
- 30 / 20
- 25 / 15
- 20 / 10
Movement exercises are as follow:
- Sandbag squats
- S/A heavy DB Push presses (3r / 3l )
- Sledge hammer strikes
- Sandbag seated rope pulls
- Jumping pullups
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NXT Football ROD
Monday, 15Mar10 (6:30pm)
Circuit time on the Gymboss will change as follows: work / rest
- 40 / 20
- 30 / 20
- 25 / 15
- 20 / 10
Movement exercises are as follow:
- Sandbag squats
- S/A DB Push presses (3r / 3l )
- Sled Push
- Sandbag seated rope pulls
- Jumping pullups
ROD 031310
ROD
Saturday, 13Mar10
Five & Done
5 exercises
5 rounds
No Rest / 32 sec work /14 sec rest
- pull-ups w/rope around neck
- box jumps 33″ / 28″
- tire flips
- tire/sledge hammer swings 5r / 5l
- tire full sit-ups
Check this CrossFitters endurance and strength. Let’s take yours to that Nxt Level.
Josh Everett at the Arnold Classic – video [wmv] [mov]
Facebook::Next Level Performance
