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LOE 9/5/10

LOE 9/5/10 Warm UP- Dynamic and Static Flexibility For time 5 Rounds of 4 X 10' Shuttle Sprint/15 K.B. Swings 5 Rounds of 5 each K.B. OHS/Around the world/Figure 8- hold 5 Rounds of 30 seconds each Plyo Step UP/D.B. Row/Undulating Rope 24-20-16…

Observations 9/3 & 9/5

Lots of Action this week, great job guys!!! Related Articles Three Great Exercises to Give You the Fighter's Edge (pilatesandreikiinparadise.com) Omega-3s and Fish: Facts on DHA and EPA in Fish (webmd.com)

LOE 9/2/10

Warm UP- Dynamic and Static Flexibility Run 6 minutes AMRAP in 15 minutes of- 6 HPC/20 Double Unders 3 minutes rest AMRAP in 12 minutes of- 5 each Push Press/Ball Slam/Burpee 3 minutes rest AMRAP in 10 minutes of- 10 each Box Jump/Air…

LOE 8/29/10

Warm UP- Dynamic and Static Flexibility Sprint 1 minute- 30 seconds each-  Jacks/Jump Lunges/Jump Squats/High knees X 8 rounds M.B. Clean 1min/K.B. Thruster 45 seconds X 4 rounds S.B. Shuttle Run- 20 seconds on 20 seconds off X 5 rounds 10-1…

Results for Battle of Brooklyn

Results are in we finished 5th with the men's team coming in at 1 hour 17 minutes and 46th with the women's team coming in at         1 hour 38 minutes. Raymond ran the entire thing solo and finished up 235th at 1 hour and 28 minutes.…

LOE 8/20/10

Warm UP- Static and Dynamic Flexibility Circuit- 30 seconds each X 5 rounds- Versa Climber/Row Erg/Double Under/Undulating Rope Clean & Jerk- 5X5 build up to 1 Rm X 3- rest as needed between efforts Circuit- 30 seconds each X 5…

LOE 8/15/10

LOE 8/15/10 Warm up : Dynamic and Static Flexibility - Jump Rope 3 minutes 5 x 5 : Clean / Front Squat - Jump Rope 3 minutes 100 Push Ups : 200 Sit Ups : 300 Air Squats - Jump Rope 3 minutes 30 Seconds each for 5 Rounds : Rope Undulation…

LOE 8/12/10

Warm UP- Dynamic and Static Flexibility Sprint 20 seconds rest 20 seconds X 10 rounds 21/15/9 reps for time HPC/Ring Dip Tabata Circuit- 4 rounds each of K.B. Swing/Sit UP AMRAP in 6 minutes- D.B. Thrusters/M.B. Slam 10 each Max Effort…

Observations for 8/10

Zoe your gonna do great at B-Ball!  Good Luck this season !!

LOE 8/8/10

CF Filthy Fifty: Warm UP- Dynamic and Static Flexibility For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall…

LOE 8/5/10

LOE 8/5/10 Warm UP- Dynamic and Static Flexibility Laps around the studio- 3 minutes Squat Clean & Jerk Max Effort 5X5 S.B. Run around the block AMRAP in 6 minutes-  Burpees/K.B. Swing 10 each Jump Rope 3 minutes AMRAP in 6 minutes-…

Observations 7/29 & 8/1

Chrystie Crawl   Assisted Pistols Walking Lunges  Dead Lift

LOE 7/29/10

LOE 7/29/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Dead Lift-H.P.C.-Push Press (M;95lbs/F;65lbs) 5X5 each Double Under Practice 3 minutes K.B. Waiters Walk-Bear Crawl-D.B. Walking Lunge 1eachX5 Double…

Observations 7/25

Hands up for Jason!!                  Great job Karin who PR'ed on DeadLift!!

LOE 7/25/10

Come Back Kid Warm UP- Dynamic and Static Flexibility Jump Rope (Double Under Practice)- 3 minutes Air Squat- 1 minute Dead Lift/Push Press Alternating Ladder- (M;135/95lbs;F;95/45lbs) Jump Rope (Double Under Practice)- 3 minutes Air Squat-…

Observations 7/22 & 7/23

"Tire Jumping".. sounds pleasant?? Angelica and Lilly Beasting!!

LOE 7/22/10

366 7th Ave Warm UP- Dynamic and Static Flexibility S.B . Run around the block 50 each for 2 rounds- Jump Lunges/Mountain Climbers/Flutter Kicks 1 Minute Rest C&J 10-1/Push UP 1-10  (Alternating Ladder) Jump Rope (Double Under Practice)-…