Help AMRAP save young lives

Thursday

Warm up

Wall climbs

Toes to bar

GHD sit ups

Hollow rocks

V-ups

Skill

Strict press

WOD

Complete 5 rounds of:

Strict press max effort

30 seconds max effort row for calories

Rest a maximum of 3 minutes

NE regional photos

Day #45 Wednesday

Warm up

Run 400m

OH duck walk

Push ups

False grip ring rows

Hallow rocks

Super rocks

Skill

Stone ground to shoulder

WOD

Complete 3 rounds of:

10 stone GTS

Run 600m

30 ring push ups

Help AMRAP Fitness save lives!

Day #44 Tuesday

AMRAP, where stars are made!

Warm up

Strict ring dips to true support

Strict pull ups

GHD sit ups

GHD back ext

OHS

Skill

Muscle ups

WOD

12 Minute AMRAP

20 double unders

Muscle ups 1,2,3,4,5,6,7….

North East Regional Photos

See photos here:

https://www.facebook.com/media/set/?set=a.4001316068317.172308.1143523935&type=3&l=0a82fb9996

Help AMRAP save lives

Friday June 8th and Saturday June 9th

Day #43 Monday

Burgner Warm up

Shrug

Scarce crow

Muscle snatch

Snatch drop

Snatch balance

Squat snatch

Skill

Squat snatch

WOD

12 minute AMRAP

Every minute on the minute 3 squat snatch

Stand Straight

Good Health tip of the month
Stand Straight

As kids, we all remember being told to "stand up straight." People
value good posture for aesthetic reasons -- it certainly looks
better -- but it has many more benefits than meets the eye.
To get the inside story on good posture, I spoke with Boston
chiropractor Peter A. Hill, DC, MPA, a former "Chiropractor of the
Year" in Massachusetts.

CLOSED CHANNELS OF COMMUNICATION

Dr. Hill explains that the nerves emanate from the spine, and if it
is not in proper alignment -- as is the case when a person slouches
or stoops, or even after a long-ago accident -- the nerves may
become irritated, causing pain. This of course is behind many of
the complaints concerning neck and back pain. But unseen and often
un-felt problems can result as well.

Because the nerves carry messages to the body's vital organs, for
example the kidneys, liver and stomach, it is possible, says Dr.
Hill, for poor posture to intrude on those messages and compromise
the efficiency of the organs. Without proper alignment -- the
definition of good posture -- your muscles, joints and ligaments
can't work optimally, either. Furthermore, if your chest is sunken,
your lungs can't fill properly -- limiting the amount of oxygen
that gets into your system.

ARE YOU RECOVERING, OR ARE YOU JUST RESTING?

14 May, 2012

We’ve been working on this post for a while, but Life got in the way. (Alternate story: Dallas is better at starting projects than finishing them.)  Nonetheless, we’d like to talk about recovery. No, not economic recovery—though that would be lovely—but physiological recovery from the stressors placed upon us by our modern physical world.

Rest vs. Recovery

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training.

In his 2010 All Banged Up post, Dallas wrote:

“I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.) I believe that a high-intensity exercise program is both effective and sustainable life-long only when combined with good nutrition and recovery practices.”

Day #1 Regionals

AM meeting... getting ready and seeing tons of old friends...

WOD #1- HEAT #2 here we go Drew and I will crush it! times will be posted:

Drew: 4.30

Ray: 5.22

WOD #2- HEAT #2

Ray: 17.12

Drew: 17.16
Day #1 done... the humity was draining.... lets see what day #2 brings...

Day #40 Friday

Warm up

Dynamic walk

Walking Sampson

Broad jumps

Toes to bar

Skill

Prowler

TEAM WOD

 In teams of 3 or 4

3 minute AMRAP

Prowler push 20 yards

Rest 2 minutes

3 minute AMRAP

20 yard sprints

Rest 2 minutes

3 minute AMRAP

Prowler push 20 yards

Rest 2 minutes

Day #39 Thursday

Partner warm up

MB chest pass

MB hip toss

MB sit ups

Wall ball

Skill

Dead lift & false grip pull ups/ false grip ring rows

WOD

15 minute AMRAP

Every 30 seconds alternate movements

2 heavy deadlifts

3 false grip pull ups/ false grip ring rows

Day #38 Wednesday

Warm up

Wall climbs

Hollow rocks

GHD sit ups

Super rocks

GHD back ext

Kick up to handstand

Skill

Shoulder distraction

WOD

Complete three rounds of:

15 box jumps

30 push press

200m run

2012 CrossFit North East Regionals

REGIONAL PREVIEW: WEEK 5

Download: Low SD HD

Video Quality: LowSDHD

Week 5 of the CrossFit Games Regional competitions begin on May 25. Watch Europe, North East and North West throw down for three days of grueling competition. 

To all my loyal clients & members:

Thanks for all your love and support throughout the year. From the opening of AMRAP Fitness to hanging out at our holiday party and pale pot luck. You have all shown great appreciation. 

I would like to thank you all. AMRAP Fitness would not be such a success with out you.

As some of you know I will be travel Canton, MA this weekend to compete the the 2012 CrossFit North East Regional event. Tons of hours of training, programming, mental as well as physical preparation has been sacrificed. I want you to know it is not easy trying to run a successful business, family, and train for such an event. 

I will let you know I will put everything I have into this competition. I will be representing AMRAP Fitness, thus representing everyone involved in AMRAP Fitness! 

Thanks for everything.

Coach

Day #37 Tuesday

Warm up

KB around the world

H2H swing

KB snatch to windmill

Russian swing

Release swing

Skill

KBS

WOD

Complete the following:

10-9-8-7-6-5-4-3-2-1

KBS

Burpees

Day #36 Monday

Monday

Warm up

Run 400m

Dips

Pull ups

GHD sit ups

GHD back ext

OHS with barbell

Skill

Windshield wipers

WOD

15 minute AMRAP

5 windshield wipers

10 push ups

15 OHL

Day #35 Star Ledger newspaper

This article was in the Star Ledger newspaper...just thought you might like it.

Eli Manning, need a lift? This young N.J. girl can help
Saturday, May 05, 2012, 9:47 AM

FAIR LAWN — The basement is cramped. The tiled ceiling is low and the carpet worn. The washer and dryer hum in the next room. The only natural light comes through a window near the ceiling. Walking across the room means walking along the walls to avoid all the weightlifting equipment.

This is where Naomi Kutin trains three times a week. Naomi is a world record holder in her weight class, squatting 215 pounds on her 95-pound frame. A simple spreadsheet taped to the wall tracks her progress.

Most weightlifting champions train in glitzier gyms. But Naomi trains here, in this Spartan setting — the basement of her parents’ home in Fair Lawn.
She has no choice.

The world’s strongest girl is too young to join a gym. Naomi is 10 years old, a fifth-grader at Yeshivat Noam, a Modern Orthodox Jewish day school in Paramus.

The world record she broke belonged to a woman old enough to be her mother — a 44-year–old German who squatted 209 pounds.

Day #34 TEAM Saturday

Warm up

400m run

Dynamic walk

Toy soldiers

Inch worm

Skill

Push press and transitioning 

TEAM WOD

15 minute AMRAP

3 person TEAM

50reps, Push press (bar can not touch the ground)

Disassemble the barbell/ all TEAM members must carry an object 200m/ reassemble bar

100 rep,  air squats

Day #33 Friday

Warm up

Strict dips to true support

Strict chest to bar pull ups

GHD sit ups

GHD back ext

Skill

OHS

WOD

 OHS

5-5-5-5-5-5-5

Day #32 Thursday

Warm up

Broad jumps

Hand walks

Strict toes to bar

Strict pull ups

GHD sit ups

Skill

Inversion to skin the cat to inversion to lower

WOD

Complete the following:

Run 800m

8 inversion to skin the cat to inversion to lower

Run 600m

6 inversion to skin the cat to inversion to lower

Run 400m

4 inversion to skin the cat to inversion to lower

Run 200m

2 inversion to skin the cat to inversion to lower

Day #31 Wednesday

Warm up

Run 400m

Build up to working weight for famers walk

Skill

Battle rope (up and over)

WOD

Three rounds of:

One minute of work & one minute rest at each satation

Battle ropes

OH lunges

Farmers walk

"CrossFit Warwick Summer Challenge" Early Bird Special

Athletes... If you plan on signing up for the "CrossFit Warwick Summer Challenge" on June 14th like many of you have said, there is an early bird special which ends tomorrow. After that the registration price doubles...

Sign up now!