10/20 Barbells for Boobs

Clean & Jerk Warm Up
5x
Overhead band shoulder activation 
(Overhead pull aparts/ overhead shrugging shoulder circles)
Scarecrow rack delivery + muscle clean + tall clean + clean

Jerk footwork
Jump and land in split (hands at side/ hands at rack/ use arms/ with barbell)

C&J

Skill
C&J

WOD
Amazing Grace
15 minute Ping Pong
Clean & Jerk
3-2-1
(W/95 M/135)

*Advanced
Every 5 minute mark W/15# jump M/30# jump

Joe's Fitness Journey

My fitness journey started when I was a little kid, I started playing baseball around 8 yrs old , by the time I was 12 my friends and I were lifting weights. I was a scrawny 90lb  and a string bean. We would drink shakes with milk and eggs and try to lift weights in what we thought was the proper form or program lol. We bench pressed and did curls and military presses. We thought we knew it all. This continued through high school and college. 

I was always what I thought was a good athlete fit and trim with a college scholarship to play baseball.  Believe it or not the training didn’t vary much from what we did in high school. After school, came life. With work and running my own equestrian business, my fitness journey came pretty much to a halt. I thought I was still in good shape. I rode 8 to 10 horses a day and worked on the farm.  Well I was wrong... 

11 years ago I met my wife (also known as the Terminator to some) on our first date we went for a run. She had mentioned that she had run a few marathons, but I thought I was some macho guy and said what the heck I should be able to run a mile or so... NOT! I barely made it 800m and had to walk! It was embarrassing. 

Well thanks to Paige we started to look for a training routine and she heard from a friend about CrossFit. Ray at that time had a box in Chestnut Ridge just a mile from the farm.  Our first WOD, muscle ups lol, holy crap we soon learned that we knew absolutely nothing about training or weightlifting or nutrition! 

We started going everyday at 4:30am for a 5 am class and then started going to Rays strength class in the afternoons. The training is always varied and to say the least interesting and motivating.
We also started doing the 45 day challenges and I have to say Ray Traitz and AMRAP Fitness has changed mine and our lives. I am the fittest I have ever been in my life at 51. 

Thank you Ray for all you do for me.

Spark

10/19 Friday

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Warm up & Skill

Pose technique #4

2x

Stationary band pulling drill 30 seconds

3x Partner falling drill 

3x 7 reps Partner pull with resistance

3x Partner follow hand drill

WOD

Jerry

For Time:

1-Mile Run

2k Row

1-Mile Run

10/18 Thursday

Warm up & Skill

Deadlift

WOD

A- 5x 3 

Deadlift

B- CrossFit Open 18.4

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

GoFit

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Skill

KBS

WOD

7x

20:20

-Sit ups

-KBS

-Ring rows

-KBS

10/17 Wednesday

Warm up 

Agility Complex

800m run

2 rounds of:

5m - 10m - 15m

-Forward/ backward

-Shuffle

-Carioca

-Sprinting

-*10m broad jumps*

Skill
HSPU

WOD 

(G) Test 6

Tabata squats

Low score

(W) Test #17

3 minute AMRAP

KBS w/35 m/53

(M) Test #12

Air dyne bike 

Max calories in 3 minutes

10/16 Tuesday

BURGENER WARM-UP

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

Spark!

3 rounds for time:

15 power snatches w/65# m/95#

50 double unders

*7 minute time cap

GoFit

Single Arm DB Warm up 

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB snatch

WOD

5x

30:30

-DB snatch

-Jump rope

-DB squats

-Burpees

10/15 Monday

Warm up 

Hip and flute activation 

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Shoulder activation #1

Band pull apart

Shoulder external rotation

Ring shoulder shrugs

Ring rows

Skill 

Movement standards

WOD

Chelsea

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups
15 Squats

The Importance of Hydration

              Hydration is defined as the process of causing something to absorb water. Ironically our bodies are made of up 60% water and is essential to every cell which makes hydration so important to the human body. Research has shown that staying hydrated also impacts our mind keeping your memory sharp your mind stable and motivation intact. There are several benefits of drinking plenty of water which will make you realize how important water and hydration are to everyday life functions. 

            Water promotes cardiovascular health: dehydration lowers your blood volume so your heart must work harder to pump he reduced amount of blood and get enough oxygen to your cells. Which makes everyday activities like walking and upstairs as well as exercise more difficult. 

          Water keeps your body cool-your body releases heat by expanding blood vessels close to the skins surface resulting in more blood flow and more heat dispersed. When dehydrated however it takes a higher environmental temperature to trigger blood vessels to widen so you stay hotter. 

         Water helps muscles and joints work  better-when hydrated the water inside and outside of cells contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints it keeps the cartilage (which is 85% water) around the joints hydrated and supple. Also protects our spinal cord and tissues keeping us healthy from the inside out. 

          Water helps your digestive system-helps bowel movements by dissolving fats and soluble fiber. Prevents constipation and also reduces the burden on the kidneys and liver by helping to flush waste products. In the large intestine water bonds with fiber to increase the bulk of the stool and make elimination easier. 

        Reduces high blood pressure- blood is 92% water being fully hydrated keeps blood moving freely through the veins and arteries helping to prevent high blood pressure along with other cardiovascular ailments. 
        Stop high cholesterol- when the body hasn’t had enough water it will start to produce more cholesterol so that cell function can still function properly. So staying adequately hydrated is vital for cholesterol control. 

           As you can see there are several important benefits to being property hydrated and it is always a good time to grab some water and chug. You can try things like adding lemon, orange, or cucumber slices to your water. Or have a pitcher infused with herbs like mint, holy basil, or sage to help your hydration efforts. So get ahead and feel free to drink as much water as you like! 

References: naturalsociety.com 
                     Onemedical.com

Robin Samuels

10/14 Motivational Sunday

Hero Saturday 10/13

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Pacing Warm up #1  

2x practice 

30 seconds walk back

Shuttle runs

8x

1 minute: 10 seconds rest 

Shuttle run

Skill

Thrusters

WOD

Daniel

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run
50 Pull-ups