Posts

Post WorkOut Observations 3/26/10

R.I.C.E. I'm really exhausted from the KB workshop so I will keep it short and sweet! To the group I want to say that I'm sorry, I think that I may have pushed you guys a little to hard and to Max for not getting back to him on time and him…

LOE 3/26/10

Dynamic & Static Flexability 50 each x3 Jacks, Mt Climbers, Flutter Kicks, Crunches Tabata- Jump (air) Squat Push Up KB Figure 8-hold (M;20kg/F;16kg) Lunges (jump) Walk Out (super plank) KB Swing(M;20kg/F;16kg) 21/15/9 each Thrusters-…

Post WorkOut Observations 3/21/10

Mission Impossible Legs and Lung's 5k? Well, after last nights festivities it was very difficult to motivate myself to get up this morning.  I found my inspiration by thinking about the disappointment my absence would cause the team and I…

LOE 3/21/10

5K Challenge Warm UP- Dynamic/Static Flexibility Jog 5 minutes- 200 Walking Lunges Jog 10 minutes- 150 Air Squat Jog 15 minutes- 100 Sit UPs Jog 10 minutes- 75 Push UPs 25 Pull UPs- Jog 5 minutes Cool Down- Static/Dynamic Stretches

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…

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…

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…

Athletes in Action 3/7/2010

We're back Baby; Back Outside that is = )

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…

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…