Archive for September, 2010

Sweet pea

Thursday, September 30th, 2010

Class_09_29_10

5 rounds
Double unders 50-40-30-20-10x
Box jumps 10-20-30-40-50x

Skill work:
15x Clean & Jerk (bw)

COMPLETE 10 ROUNDS:

Wednesday, September 29th, 2010

Class_09_28_10

20 WALL BALL SHOTS
200 M SPRINT


BONUS:

4 ROUNDS

50x LEG RAISES

25x GOOD MORNINGS 45#/25#

5 rounds

Tuesday, September 28th, 2010

Row_Corrections_1


4 minutes each round, with 1 minute rest between each round
1 minute each station

Row (calories), 1 minute
Kettlebell swings (reps) 45#/35#, 1 minute
Row (meters), 1 minute
Kettlebell thrusters, single arm (reps) 35#/25#, 1 minute
Rest, 1 minute

Skill work:
Kettlebell snatch

BURPING CLIMBERS ll

Monday, September 27th, 2010

Merrick_Street_Fair_1

Merrick_Street_Fair_2

Some more pics from the street fair.

Perform the below circuit in order, as many rounds as possible in 25 minutes:

10 PULL UPS
10 MOUNTAIN CLIMBERS
10 BURPEES
5 PULL UPS
5 MOUNTAIN CLIMBERS
5 BURPEES

BONUS:
OVERHEAD MEDICINE BALL SIDE BENDS in a SUMO-STANCE X 50

For this exercise, you’ll stand in a wide sumo stance, half squatted, toes out. Holding a medicine ball overhead, with a tight core, you’ll bend at the waist from side to side. Lower body stays locked in place, as you’ll be only engaging your obliques for this motion.  If you feel like you’re performing a strange movement from an 80s aerobic class, you’re doing in right. 1 repetition = 1 bend left and right.

CONCEPT:
Working some significant cardio today with a focus on the core of the body.  Complete this program in a circuit format, doing as many rounds as possible in 25 minutes.  There is no rest built into this workout.  Keep a barf bag nearby!  For the BONUS, use a medicine ball with moderate weight –don’t overload on this.

TIPS:
On your Mountain Climbers, keep your back as straight as possible and your feet ‘climbing’ as close to your hands as possible.  Don’t allow your back to sag.  Burpees – a burpee that counts is one that has your chest hitting the deck.

For the Overhead Medicine Ball Bends, your feet are wide apart, ball overhead in a completely extended overhead position.

Rest Day

Sunday, September 26th, 2010

Merrick_Street_Fair_10

We at CFM and Titans Fitness want to thank everyone for their help and contribution at yesterdays street fair. Great job!

1 round

Saturday, September 25th, 2010

angela deadlift9.2010

Please join us today at the Merrick Street Fair.

30x Squat jumps
15x Push-ups
30x Kettlebell swings
15x Push-ups
30x Split squats
15x Push-ups
30x Squats
15x Push-ups
30x Ball slams
15x Push-ups
30x Burpees

Merrick Street Fair

Friday, September 24th, 2010

Please join us tomorrow 09/24/10 for the Merrick Street Fair at our booth. We will be running WODs at 11 am, 12 pm, and 1 pm. If you wish to participate just join in, or just come to hang. Hope to see you there.

FULL-BODY PLATE COMPLEX

Friday, September 24th, 2010

ring_dips_9_23_10COMPLETE 5 ROUNDS, 4 MINUTES AMRAP EACH

Complete in a circuit with a weight plate –choose your plate accordingly as you will complete all work with the same load throughout.

(35 or 45/M  –  25-35/F)  Rest 1 minute in between each round.

3x BEAR CRAWL forward and back – this is the only movement performed with no weight
6x SHOULDER PRESS
6x CURLS
6x LUNGES – each side
6x BENT OVER ROWS
6x UPRIGHT ROWS
6x THRUSTERS

CONCEPT:
Building on muscular endurance through intense, dynamic movement.  USE STRICT FORM on all exercises with a manageable load. DO NOT REST FOR EACH 4 MINUTE ROUND.
Complete above program in a circuit method.  Set your clock on 4 minutes -you will execute as many rounds as possible in the 4 minutes.  Rest 1 minute, then begin again.  Repeat this 5 times.

TIPS:
Maintain strict form on each exercise.

For time:

Thursday, September 23rd, 2010

Luke_Hndstnd_Amsterdam

I hope you did more than handstands in Amsterdam!

Repeat couplet for 400m
5x Deadlifts (225#/135#)
Walk 10 steps with bar in hang position

Skill Work:
3 Rounds
5x Tire Flips
10x Box Jumps on Tire

5 rounds

Wednesday, September 22nd, 2010

OHS_Safely

Overhead squats (95#/65#) 21-18-15-12-9x reps
Pull-ups 42-36-30-24-18x reps

Skill Work:
50x Ring Push-ups