Work Out of the Day

Post WorkOut Observations 2/28/10

Filthy Gorilla Well Today's workouts produced lot's of smiles.  The athletes worked really hard and had a great time doing it. First up Ricardo and EdK did, 3 min Jump rope followed by 21-15-9 Gorilla Cleans 16kg and Burpees couplet, then 3…

CF FILTHY FIFTY (MOD)

LOE 2/26/10 WARM UP- Dynamic Flexability Jump Rope 3X3 1 min rest after each round 50 each For Time- Dead Lift- (M;95lb/F;65lb) Push Press- (M;65lb/F;45lb) KB Swing- (M;20kg/F;16kg) Sit Up- Box Step UP- Push UP- Super Man- Flutter…

Push UP and Dead Lift Variations

LOE 2/21 Warm UP- Dynamic flexibility - Movement Prep Stair Sprint 6 minutes Multi Planar Lunges 3 Rounds 10 each 60 Seconds Rest -20X3 V-UP     -Side Plank 30sec each X3 60 Seconds Rest Push UP & Dead Lift Variations 10 each of -Burpees/Sumo…

Two Triples then a Couple

LOE 2/19 Warm UP- Dynamic flexibility - Movement Prep 3 Rounds each (2/2 tempo) - 20 Push Ups - 30 Sit ups - 40 Air Squats 60 Seconds Rest AMRAP- in 1 minute X's 3 Rounds (Rest 60 seconds after each round) - KB Cork Screw (M;16kg/F;12kg) -…

Post Work Out Observations 2/14/10

Happy Valentines Day. Feeling the Love- There was something in the air today,  actually it seems like it carried over from Friday nights workout.  Whatever it was we had an amazing time in Prospect Park together today. Tammy and I arrived…

Post Work Out Observations 2/12/10

Run Forest Run! Skating Across Park Slope. Friday night's workout proved very challenging for the athletes.  We started right on time, progressing quickly through the warm-up and the first run.  Then the real fun began, the first leg of the…

Cupid's Arrow

LOE 2/12/10 Warm UP- Dynamic flexibility Jog 1 mile AMRAP- in 1 minute X's 3 Rounds  (Rest 60sec between rounds) - HSPU (Pike Push Ups) -KB Swing - Box Dips - Bar Roll outs 50 reps each X's 2 Rounds - Jumping Jacks -Flutter…

Valentines 5k

VALENTINES 5K at PROSPECT PARK                  Hello Team, On 2/14 there will be a 5K (3.5m) run around Prospect Park for Valentines Day. We would like to invite the whole team to participate in this event. It will be…

Post WorkOut Observations 2/7/10

Basic Barbell+ LOE 2/7/10 Got Flexibility? We had seven people go through todays work out. The first team of Ricardo and EdK got through todays work out without even breaking a sweat. LOL. Rick struggled with some of the lifts because of…

Bar Complex

LOE- 2/7/2010 Warm UP- 3 Laps around the block Dynamic flexibility/Movement Prep 20 seconds each x 5 - Jump Lunge - V Ups - Superman's - Sit Throughs 90 sec rest PVC-  Dislocates/ Lat / External Rotation Stretches Burgerner Warm Up …

Post WorkOut Observations 2/5/10

More Burpees please...LOE 2/5/10  One of the best body weight strength and conditioning exercises known to man.                                                                                      …

Athletes In Action 2/5/10

Ray,Musa and Julie Swing. Chrystie and Corey Getting UP! I hate Burpees! Little lean.                        Julie is focused.        Nice technique.           Swings w/ a =)  Row Hard....

A COUPLE OF COUPLETS

LOE- 2/5/10 Dynamic flexibility Tabata Circuit - 4 rounds each - Box Jumps (jump squats) - Sit Ups - Push UP 90 sec rest Couplet - K. B. Swing-  25/20/15/10/5 (M;24kgs/F;16kgs) Burpees (Squat thrust)- 10/9/8/7/6 90 sec rest Couplet…

Thank You

It's always nice to hear positive feed back from one of our guest, this week Israel and I received a very sweet treat and kind words from our friend Mr. Storms. It's this type of support that provides a solid foundation for all of us to continue…

Post Work Out Observations 1/31/10

LOE 1/31/10 Sunday Jerk I had a great time with the athletes today.  First up we had Ricardo and ED.K at 10am, who totally destroyed today's work out. Great job to both of these guys on those heavy Jerks. Hadn't seen these guys for some time…

STEPPING UP OUR GAME

LOE- 1/31/10 Warm UP- Dynamic Flexibility/Movement Prep Chipper- JUMPING JACKS, JUMP LUNGES, SPRINT IN PLACE, BURPEES, MOUNTAIN CLIMBERS, JUMP SQUATS, WALK OUT PUSH UPS, SUPERMANS, JACK KNIFE- 30 SECONDS EACH 180 SEC REST PVC- Dislocates/…