AMRAP Info

Hello all:

I hope all of you have a great 4th of July planned. I wanted to inform you all on whats going on here at AMRAP Fitness.

• Next week 4th of July we will be have one class @ 8am. It will be a TEAM event in honor or of our country.

• Monday July 2nd I will be giving some insight on the Zone/Paleo style of eating @ 12:30pm here at the box. if you can't get here no problem. I will be making a video on what will be covered. 

• The 45 day challenge starts Monday July 9th until August 22nd for more detail click here: http://fitnessforperformanceandlife.blogspot.com/2012/06/45-day-challenge-here-we-go.html

• Some time next week if you are partaking in the 45 day challenge pictures must be taken.

• Take your non-disposible water bottles, sweat shirts, shirts, shoes, etc from the shelf at the front door or the will be donated to charity.

• Remember we RECYCLE the empty plastic water bottles located by the rowing machines. AMRAP returns them for the deposit which intern goes to St Judes hospital to help save young lives.

• If you haven't purchased an AMRAP T-shirt or tank now is the time to get one. **The black t-shirts, tanks, & sweat shirts are all 20% off**

• Mobility classes are held every Wednesday @ 9am & Saturday @ 8am. This class is intended as a jump off point for clients & athletes to systematically begin to address their nasty tissues and grody joint mobility. This is an aggressive means of restoring your mobility as well as range of motion. Please understand that you should be responsible for your own business and do your do diligence on your own as well. Don't wait until you acquire an injury.

• Strength classes are held every M/T/Th/F @ 3:30pm. See me for details

• Saturday 8/18 AMRAP will be hosting "Battle of the Boxes" this is a charity event. We are trying to raise money for Prevent Child Abuse America. 
• TEAM Event: 2 men 2 women
• Each box can have a max of 2 TEAMS
• ***We are capping the event at 10 total teams***
• Open division ages 16 to 39
• Masters division 40+
• 3 Events
• 1. Metcon
• 2. Heavy!
• 3. Skill
• Cost: $100 per TEAM ($25 per person) minimum
• Proceeds will go to Prevent Child Abuse America
• You can make donations here ****Bring print out of donations****: 
• http://org2.democracyinaction.org/o/6013/p/salsa/web/common/public/content?content_item_KEY=1764
• We are limiting the number of competing TEAMS. Please, contact us at amrapfitness@hotmail.com to RSVP.
• We would appreciate all the support we can get... JUDGES NEEDED, volunteers needed, children & pets welcomed.

If you have any questions or concerns please feel free to contact us.

Thank you,

Coach

TEAM Saturday

Partner warm up
Partner plank push ups
Partner MB sit ups
Partner MB chest pass
Partner MB hip toss

Skill
DB snatch


Partner WOD
12 minute AMRAP
7 DB snatches
Sprint 60 yards
(one partner works/ other rest)

Friday

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

OHS (barbell)

Skill

Chaotic bench press

WOD

Chaotic bench press max effort X 7

How do I get to the next level?

Thursday

Warm up

Run 400m

Hollow rock

V-ups

GHD sit ups

Strict toes to bar

Skill

Parallette push ups

WOD

Tabata

Row

Parallette push ups

Burpees

Then…

Max effort L or tuck sit x 3

Ray Traitz's passion for fitness has others believing

Ray Traitz's passion for fitness has 

others believing

Trainer's unique style resonates with young, old, those in and out of shape

12:16 AM, Jun 27, 2012   |  

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Trainer Ray Traitz opened up his own gym, AMRAP Fitness CrossFit South Rockland, in Chestnut Ridge in October 2011. / Carucha L. Meuse/The Journal News

Written by

PETE BARRETT

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• Sports

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CHESTNUT RIDGE — Even with the address, Ray Traitz’s gym is hard to find. There is no sign for AMRAP Fitness, no indication that inside a corporate park there is a workout facility.


The only visible difference between Traitz’s gym and the other offices located at 80 Red School House Rd. is the door. It is made of light brown wood, and it is grungy.


“I wanted to change it, but a client compared it to going to (New York) City, where clubs have disgusting doors but are awesome on the inside,” Traitz said in explaining why he chose to keep it.


Inside AMRAP — an acronym for “as many reps as possible,” a philosophy of CrossFit gyms — ropes and rings hang from the ceiling. Two American flags are draped on white walls parallel to each other, a Yoda poster is taped to a red wall, across from a photograph of Traitz helping a fallen athlete.


Traitz, 34, is a CrossFit trainer who opened up his own gym, AMRAP Fitness CrossFit South Rockland, in October 2011. Traitz’s gym joined other nearby CrossFit facilities in Nyack, Hawthorne, Elmsford, White Plains, and Port Chester.

Wednesday

Warm up

False grip ring rows

Ring dips

OHS (barbell)

Toes to rings

Skill

Muscle ups

WOD

3 rounds for time:

Run 400m

5 Muscle ups

21 KBS

45 Day Challenge here we go!

Hello all:


AMRAP Fitness will be hosting another 45 day challenge. Things will be a bit different this time around. I have been trying to keep everyone motivated and on task. 


STARTING 7/9 to 8/22


Thus, in order to partake in this challenge you must stay on task with the following requirements.

• Before picture
• Before weigh in
• Work out journal (Mandatory)
• Food log (Mandatory)
• Follow the following and only the following styles of eating:
• The Zone
• The Paleo diet
• Zone/Paleo (optimal) 

Please sign up on the whiteboard.

Please, schedule an appointment with me for a how to crash coarse. 

Thanks,

Coach

Tuesday

Warm up

Run 400m

Single arm press

Bear crawl

GHD sit ups

Dips

Skill

Stone ground to shoulder

Partner WOD

10 minute AMRAP

3 stone ground to shoulder

Pull ups until your partner is done

Monday

Warm up

Jump rope 2 minutes

Wall climbs

GHD back ext

Inversion to lower

Skill

Band sprints

WOD

Five 40 yard sprints

1 minute rest after each

Then…

2 minutes max effort double unders

Then…

2 minutes max effort burpees

How great are you?

TEAM Saturday

Warm up
Walking Sampson
Strict pulls
GHD Back ext
KBS


Skill
Back squat


TEAM WOD 
15 minute AMRAP
3/4 body weight back squat

Friday

Partner warm up & Skill

Parallette skill

·         Tuck sits

·         Single leg ext L-sits

·         L-sits

·         Tuck planche

·         Handstand against the wall

·         Push ups

·         HSPU

WOD

Max effort the following

·         Tuck or L-sit

·         Tuck planche

·         Push ups

·         Handstand

·         HSPU?

Hello all:

I hope all of you have been enjoying our services at AMRAP. Please feel free to let up know how to improve the quality of service we provide.

A few reminders:

• The new baby Traitz will be coming in July... Just know that I'm standing by and may have to jump ship any day now....

• CrossFit Kids will be running through out the summer Thursdays @ 4:30pm

• AMRAP strength and conditioning is also offered M/T/Th/F @ 3:30pm if you want to work on strength or if there are any athletes that you know of that need to train in the off season

• Mobility WODs are held every Wednesday @ 9:30am & Saturday morning @ 8am. Let try to improve the attendance! This is a special service and something that we are providing to improve your overall performance & well being.

• GET READY! AMRAP Fitness will be having another 45 day challenge.... It would be of your best interest to partake regardless of who you are. Thus, creating a strong support system with in our little community. I know everyone can use the encouragement. 

• One on ones. Some of us have tasted the competitive cool-aid and love it. I'm here to help all and any of you improve! The only way to get better at something is to practice! Schedule one on one sessions for help!

• GOALS- I'm clearing the board.... time to make new GOALS! NOW! Have a specific GOAL, deadline, and purpose...

• AMRAP is hosting a charitable event Saturday 8-18-12 @ 9am here at AMRAP Fitness... Please help us raise $$ for "Prevent Child Abuse America. 
  
  "Children are suffering from a hidden epidemic of child abuse and neglect. Every year 3.3 million reports of child abuse are made in the United States involving 6 million children; that’s because reports can include multiple children. The United States has the worst record in the industrialized nation – losing five children every day due to abuse-related deaths."
  
  We would appreciate all the support we can get... JUDGES NEEDED, volunteers needed, children & pets welcomed."
  
  Contact us ASAP
  
  AMRAPFitness@hotmail.com

That was a mouthful....

contact us with any questions of concerns.

Thank you!

Coach

Thursday

Burgner warm up

Jump shrug

Scare crow

Muscle snatch

Snatch drop

Snatch balance

Squat snatch

Skill

Squat snatch

WOD

15 minute AMRAP

3 squat snatch

20 double unders

Wednesday

Warm up

OHS (barbell)

Strict ring dip to true support

Strict toes to bar

Strict pull ups

Skill

HSPU

WOD

100 KBS

1K row

30 HSPU

Tuesday

Warm up

Rope climb substitute

Dips

Negative HSPU

Toes to rings

Skill

Rope climbs

WOD

15 minute AMRAP

10 burpees

2 rope climb

200m run

10 box jumps