AMRAP update

Hello all:

There has been several points Suzanne and I would like to cover in terms of running a better, more efficient, and safer environment.

AMRAP fitness would like to be known for quality of training... During the 2012 CrossFit Open, we as coaches, and I'm sure you as athletes, have noticed what we desperately need to work on to better you all... In addition, we have noticed several injuries arise due to lack of experience, EGO, and not taking advice from the coaching staff... 

AMRAP fitness wants all our athletes to first, BE healthy, have FUN, and return for another day of training... Thus, we stress the importance of the following:

• Training logs: a way for you to keep records of where your are strength-wise, rest-wise, and most importantly nutrition! Without these you will never see the results you want, and, unfortunately may lead to injuring yourself due to lack of awareness.
• Training log: if you don't have one get on now. Also you can download an app called my WOD for your iPhone.
• Training log: did I mention you need one to follow your nutrition. Without nutrition you will not succeed or thrive.
• Taking coaches advice: even though it may be against what you feel, as coaches, in the long run we only want you to BE SAFE and excel: Whether mentally, nutritionally, or physically, we want you to be better then yesterday.
• PAY ATTENTION: during the demonstrations and briefing of the workouts, it is vital that you pay close attention and then wait to ask questions once the coach has finished the presentation. 
• Set goals: we need to reevaluate 3 month goals on the goal board in the box. You really need to focus on where you want to excel and/or improve. (AMRAP Fitness' goal to all of you is to improve the quality of training and help ALL of our clients with their wants and needs) If you desire extra training or attention, please schedule a one-on-one personal training session with one of the coaches.
• Body maintenance: Ice, massage, ART, mobility, and stretching should not be brushed off... As a result, we urge you to come 15 minutes before your class or training session is to begin, and quietly head to the back, without disruption, and focus on what your body needs to thrive: In addition, AMRAP fitness provides further body services by appointment only with Ray, Kevin, and Mike
• Mobility (30 minute sessions)-Coach Ray
• ART- Kevin 201.788.2666
• Body work- Mike 845-304-3966

We at AMRAP Fitness are truly grateful to each and every one of you for contributing to the growth and success of our business. With that, if you have ANY questions and/or concerns about the above information, PLEASE contact us. We are always here to listen and help... 

Additional events:

Saturday 4/28 Bob Hughes is hosting a fundraiser it is a 5K memorial run in honor of his beloved wife Sue Hughes. I would like all of us to come together and show our support and respect. For details click on the following link: http://www.hackensackumcfoundation.org/site/PageNavigator/2012_5k_run.html

I am going to start a 45 Paleo Challenge... It will begin Monday April 16th 2012... this will give you 2 weeks to gather information as well as ask question on the challenge.... Remember, The blog contains tons of information on past Paleo challenges, search the blog.... 

Sign up for the challenge on the whiteboard or contact me if your interested...

This time around prizes will be awarded to the top winner in each age category (1 male & 1 female)... Photos must be submitted by Friday April 13th 2012 in order to be a winner... 

In order to win you must commit to 100% Paleo lifestyle, see a performance improvement as well as an physical improvement...  

• 6 group sessions or $165 credit towards AMRAP Fitness, a t-shirt, & bumper sticker
• Juniors ages 14 to 24
• Open ages 25 to 44
• Masters 45 and over

Good Luck & have a great weekend!

Coach

45 day Challenge II

I am going to start a 45 Paleo Challenge... It will begin Monday April 16th 2012... this will give you 2 weeks to gather information as well as ask question on the challenge.... Remember, The blog contains tons of information on past Paleo challenges, search the blog.... 

Sign up for the challenge on the whiteboard or contact me if your interested...

This time around prizes will be awarded to the top winner in each age category (1 male & 1 female)... Photos must be submitted by Friday April 13th 2012 in order to be a winner... 

In order to win you must commit to 100% Paleo lifestyle, see a performance improvement as well as an physical improvement...  

• 6 group sessions or $165 credit towards AMRAP Fitness, a t-shirt, & bumper sticker
• Juniors ages 14 to 24
• Open ages 25 to 44
• Masters 45 and over

Good Luck & have a great weekend!

Coach

TEAM Saturday

Warm up
Review movment standards

• Yoke walk
• Keg walk and load
• Stone ground to shoulder
• Farmers walk

TEAM WOD

Five minute AMRAP of each for points. Each completed round equals a point.

• Yoke walk
• Keg walk and load
• Stone ground to shoulder
• Farmers walk

Friday

Warm up

Dip

V-up

Superman

OHS

Skill

Hip distraction with rotation

WOD

“Cindy”

20 minute AMRAP

5 pull ups

10 push ups

15 air squats

Damien Walters 2011 Official Showreel

NEVER SAY CAN'T!

https://www.facebook.com/photo.php?v=3543128579583

Thursday

Warm up

Stone ground to shoulder

Strict pull ups

GHD Sit ups

GHD Back ext

Skill

Tire flips

WOD

3 rounds of:

6 tire flips

Run 800m

A Skinney Issue

MAR 28

Posted by happyhealthysexystrong

Hey y’all!

I know I havent been on here in a while. Sorry about that… But I just wanted to share something quickly about an issue concerning loose skin.

A lot of our clients have made amazing physical changes regarding weight loss) before, during or aside from our help) and some have expressed concern about loose skin. I was going through the coaches community on the Poliquin Site and came across this piece of advise which I think is really good involving the subject.

How to lose loose skin:

Gotu Kola Px – 2 caps 3x/day

Lean Legs 2.0 – 1 pump per area, once in the morning and once again 45min pre-workout

You can also add aloe vera gel or lotion throughout the day.

Do that consistently for 6 months – it takes time to do it the natural way.

Hydration and electrolytes help speed things up.

That is it in a nutshell outside of surgery. Of course this is assuming you are following a smart nutritional plan. Things like alcohol, sugar, inflammation, bad gut lining will also cause problems or slow reactions to the advice above. Please let me know if you have any questions and the above mentioned Poliquin Products can be found at the store through my affiliate link.

Thank you for reading.

The Foundation is Nutrition

Wednesday

Warm up

KBS

KB snatch to TGU

Skill

Keg ground to overhead

WOD

10 minute AMRAP

5 keg ground to over head

25 double unders

7 strict ring dips to true support

REGIONAL TICKETS NOW ON SALE

REGIONAL TICKETS NOW ON SALE

by: 

CrossFit

The Regional pages will be kept up-to-date with all the information you need about the venue, hotels, parking and more.

 

Games fans, you can now buy your tickets to Regionals (check out the "Get Tickets" block on the CrossFit Games site).

Three-day passes go for $25 and single day tickets are just $10. In Asia, Africa and Latin America, three-day passes go for $10 or $5 per day.

The largest teams in each region will receive free tickets to their Regional. If you’re on one of the largest teams, check in with your affiliate manager next week for more details.

The Regional pages will be kept up-to-date with all the information you need about the venue, hotels, parking and more. Updates on the Regional weekend will be found there, so stay tuned for more information over the next month.

Tuesday

Tuesday

Warm up

Pose running technique

Hold pose & change of support

Partner falling drill/ follow the hand

Partner pose reinforcement (hands on shoulders)

Skill

Running

WOD

Four rounds of:

Run 600m

OH walking lunges, 30 steps M/45 W/25

*25 minute time cap*

We are a go!

I'll see everyone today, sorry about the morning crew. You can always com later if you like.


Contact me for arrangements or rescheduling


Coach

Monday

Warm up

2 minutes practice double unders

Back bridge to press out

Hanging L-sits

Super plank

Hold the bottom of a squat (active)

Skill

Famers walk

WOD

Five attempts max weight famers walk 50ft

CrossFit brings breast cancer awareness to Forward Operating Base Fenty

NANGARHAR PROVINCE, Afghanistan – Across the globe, thousands participate in activities during the month of October to raise awareness for breast cancer. Soldiers civilians stationed on Forward Operating Base Fenty decided to raise awareness in a very unique way; with “Amazing Grace.”


Amazing Grace is a CrossFit-inspired weight lifting competition comprised of 30 clean and jerks (a ground to overhead lifting movement). CrossFit Jangali, an Army-run CrossFit Affiliate based at FOB Fenty, teamed up with Mammograms in Action, a non-profit breast cancer awareness program based out of California, to host the fundraiser Oct. 17.


“CrossFit affiliates have partnered with Mammograms In Action and have been participating in (the competition) since 2009,” said U.S. Army Sgt. 1st Class Tommy Meza, Coachella, Calif., native and non-commissioned officer in charge of the Civil Affairs team assigned to 3rd Brigade Combat Team, 25th Infantry Division, Task Force Bronco.


The event was initially hosted at one location in 2009 by Zionna Munoz, founder and president of Mammograms in Action. Over the last two years, Amazing Grace has spread to five countries, 42 of the U.S. states and garnered over 5,000 participants, raising in over $300,000 in donations annually. Funds are raised directly through affiliates or online.


“Money is raised online through (a website) and 100 percent of the proceeds go to Mammograms in Action to provide funding for qualified women and men who need screening and/or diagnostic procedures in the prevention of breast cancer,” said Meza.


Many of the participants of Amazing Grace here on FOB Fenty have been personally affected by breast cancer and have seen loved ones through the disease.


“Most of the participants had someone close to their hearts who battled breast cancer, so taking part in the fundraiser was an easy decision,” said U.S. Army Spc. Leighann Wilkins, a Lee, N.H., native and transportation management coordinator with the 339th Movement Control Team attached to the 3rd BCT, 25th ID, TF Bronco. “My grandmother, Charlotte, won her battle against breast cancer.”


“This is just one of those events that’s a no-brainer for me,” said Meza, “My best friend’s wife is a breast cancer survivor, so any chance that I get to help or participate is a must for me.”


U.S. Army Staff Sgt. Alicia Bradbury, who hails from Pen Argyl, PA and is an communications specialist with Headquarters and Headquarters Company, 3rd BCT, 25th ID, TF Bronco has a very special relationship with a breast cancer survivor.


“My mother is a breast cancer survivor,” Bradbury said. “Every year since she was diagnosed, my sisters and I have run a race or fun run to commemorate her remission, but this year I could not be with them so it was important I do something else, despite me being deployed. There is so little you can do when you are out here (in a combat zone), so I thought this would be a fun, interesting way to support breast cancer awareness.”


The main objective of the event was to not only raise awareness, but to fund services those with breast cancer who are in need.


“The most important part of the program is the ability to help people who otherwise would have no help,” said Jim Shelby, a U.S. civilian contractor who is employed on FOB Fenty.


“It feels great to contribute to a great cause,” said Wilkins, “Our workout last merely minutes while those battling breast cancer have a much longer, trying journey. It’s the least we can do and we were happy to show our support!”

Totally Fit

CrossFit Endurance for Runners

Totally Fit

Devotees of an intense new training regimen say you don't need long runs to train for distance running

By Selene Yeager 

• RELATED GOALS:
• 

Image: Justin Steele

The long run is the cornerstone of marathon training, yet it trips up many runners. You may be one of them: Once you start amping up the volume, your body starts shutting down. Another 26.2 dream dashed. Or is it? According to Brian MacKenzie, a power lifter turned ultraendurance athlete based in southern California, to go long, you have to be strong. To that end, MacKenzie, along with partner and two-time California state cycling champion Doug Katona, created CrossFit Endurance (CFE), a high-intensity, low-volume training plan that blends CrossFit conditioning (i.e., heavy, explosive strength training) with sprints, time trials, and tempo workouts. Goodbye, long runs. CFE reduces mileage to as much as one-quarter the average of a typical marathon program.

How Fit Are You?: 4 Tests of Your Overall Fitness

MacKenzie developed CFE while training for Ironman and ultramarathon events. (Prepping for your first marathon? Check out the Marathon Ultimate Training Guide) Following long, slow distance (LSD) training while preparing for an Ironman in 2004, he experienced knee problems and plantar fasciitis. So he did something radical. He replaced LSD workouts and easy runs with 20-minute CrossFit workouts, a conditioning program developed by former gymnast Greg Glassman that takes functional training to the extreme by combining power lifting, gymnastics, kettlebell training, and other blisteringly hard strength training. He kept the high-intensity speedwork found in many 26.2 plans, like 400-and 800-meter repeats. It worked for him--his high-test training twist helped MacKenzie evade injury and finish ultramarathons on less than 10 hours of training a week. In 2007, he launched CFE and remains vehement that a strong--really strong--body will carry you as far as you want to go.

Search: What is CrossFit?

CF Open WPD 12.5 HEATS

Hey Gang,

It's the final week. All of you have did an exceptional job throughout the Open. Many of you stepped it up and some of you noticed what needs work. 

CrossFit Nyack, you are more then welcome to hit at WOD at AMRAP Fitness anytime. We enjoy your company. 

Remember to get to the box at 8:30am for a mandatory athlete meeting. Also, I will assist in giving a plan of attach for the WOD. We at AMRAP Fitness want everyone to succeed, stay healthy, and return for another workout.


Good luck and please see a coach/judge of my self for any questions.


Thanks,


Coach

HEAT#1

Peter S. (N)/ John R. (N)/ Micky F./ Jill H.

HEAT#2

Jenn D. (N)/ Irene T. (N)/ Dani T. (CFR)/ Katie B. (N)/ Jim G.

HEAT #3

Nelson C. (CFR)/ Illicia S./ John G./ Frank C./ Natalie L.

HEAT #4

Stephanie V. (N)/ Chad S./ Mike F./ Armando E. (CFR)

Friday

Warm up

2 minutes of double unders

MB cleans

KBS

Lunge complex

V-ups

Skill

Floss hamstring

WOD

Complete five rounds in any order:

Run 400m

50 battle ropes

15 burpees

Row 12 calories

Thursday

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

OHS

WOD

Complete four rounds of:

Hand walk max effort

OHS 95/65 max effort