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

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

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….

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.


Saturday, May 26, 2012

ARE YOU RECOVERING, OR ARE YOU JUST RESTING?


ARE YOU RECOVERING, OR ARE YOU JUST RESTING?

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.”

Friday, May 25, 2012

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

Wednesday, May 23, 2012

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

Tuesday, May 22, 2012

2012 CrossFit North East Regionals


REGIONAL PREVIEW: WEEK 5


Download: Low SD HD
Video Quality: 

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

Monday, May 21, 2012

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

Sunday, May 20, 2012

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.

Saturday, May 19, 2012

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





Friday, May 18, 2012

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

Thursday, May 17, 2012

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

Wednesday, May 16, 2012

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

Tuesday, May 15, 2012



"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!