Post WorkOut Observations 3/19/10
Cardio Core & More...
Friday nights workout was challenging for us humans. Jodi aka The Machine got through five rounds without breaking a sweat (ok maybe a little sweat) and maintained pretty good form throughout finishing strong with…
BFF T-Shirts Have Arrived
Please post your opinions and or suggestions to comments?
LOE 3/19/10
Jerk as many rounds?
Warm UP- Static and Dynamic Flexibility
3X3 Rope
1 minutes rest after each round
Chipper- As Many Rounds in 20 minutes 20 reps each
K.B. 2 Arm High Pull (M;16kg/F;12kg)
Hollow Rocks
Super Mans
V-UP's
Candle Stick…
St. Patricks Day !!
BK Fit Factory wishes everyone a Happy St. Patty’s Day!! Please Drink Responsibly!!
Post Work Out Observations 3/14/10
PR's Abound
Welcome aboard to our silent partner Raphael.
Today we played with the GHD after some Cleaning.
First up was Bob, who is really showing some improvement in flexibility and technique. I like the fact that no matter what we throw…
LOE 3/14/10
Fun with a GHD
Warm up Dynamic Flexibility/Static Stretch
20 Seconds each X5 Rounds
-Burpees/Jump Lunges/Air Squat/SuperMan
Power Clean 75% 1RM 3X5 (lvl 1 sets across lvl 2 Max effort)
Circuit 1- 21/15/9 each
GHD- Sit UP
K.B. Swing- 1.5…
Post WorkOut Observations 3/12/10
Chatter, Silence & Cheers
Let me start off by extending a heart-felt welcome to Max and Ben
All I can say about last nights class was WOW! It was so much fun watching the team cheer each other on and I feel privileged to have been a part…
LOE 3/12/10
5 Rounds of Pain:)
Warm UP- Static and Dynamic flexibility
Rope 3X3
1 minute AMRAP X5 Rounds
-Box Jump
-Thruster (M;65lbs/F;45lbs)
-V-UP
-Dead Lift (M;95lbs/F;65lbs)
-1 minute rest
PVC- dislocates/ around the world/ good morning w/rotation
Burgener…
Athletes in Action 3/7/2010
We're back Baby; Back Outside that is = )
Post WorkOut Observations 3/7/10
Bags and Bells
Great class today. Welcome aboard to our newest member AE.
We met at Prospect Park today as the weather was pretty sweet. First up was Su who was flying solo today. She had already warmed up prior to me getting there narrowly…
LOE 3/7/10
LOE 3/7/10
Kettle Bag?
Dynamic Flexability Static Streches for Hamstrings Shoulders and Lower Back
1 min each of the following (rest as needed-)
Jumping Jacks, Jump Lunges, Ice skaters, Jump Squats, Burpees, Sit Throughs, Mountain Climbers,…
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…
All classes are cancelled due to weather.
2/26/10 Classes are cancelled.
We will do CF Filthy Fifty on sunday 11am.
We apologize for any inconvenience this may cause you and ask that you adjust your schedules accordingly.
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…
