Tag Archive for: Brooklyn Fitness Factory
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…
Athetes in Action 3/21
Happy Spring!!
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…