February 9, 2010 · Posted in Uncategorized
WOD:
Gymnastic Warmup
Met-Con: (As heavy as possible)
5 Rounds of
- Double Kettlebell Clean and Press x 5
- Double Kettlebell Front Squat x 5
- Burpees x 15
Day 39 of the 100 Day Push-Up Challenge, only 780 push-ups to buy in!!
Day 9 of the 28 day Muscle Up Challenge, only 45 muscle ups to buy in!!
ATTN: We may be having some crazy weather tonight into tomorrow. please check site for updates on canceled classes, Thank you.
tags: bergen county bootcamp, bergen county crossfit, bergen county gymnastics, bergen county kettlebell training, berggen county cross training, crossfit gymnastics, crossfit kettlebell training, crossfit westwood, gymnastics, nj kettlebell training, Nj kettlebells, rockland county crossfit, rockland county kettlebell training
February 8, 2010 · Posted in Uncategorized
Today marks the beginning of our 6 week gymnastic phase. We will be concentrating on a new gymnastic bias warm-up along with some basic skill work in the pistol, muscle-up, L-sit and handstand just to name a few. The purpose of the gymnastic warm-up is to develop basic body-weight competency for beginner athletes while improving flexibility and strength. For the more advanced athletes, the purpose is to keep them focused and excited while they master the simpler gymnastics movements and start delving into the realm of more advanced gymnastic strength.
Please go HERE and download “The Russian’s Gymnastics Warm-Up”. If you dont have a CrossFit Journal pasword e-mail us for help.
WOD:
Skill Based Gymnastic Warmup
Pistols
- 5-5-5 (per leg, scale accordingly)
Met-Con:
21 – 15 – 9
- Double Unders
- Deadlifts (Body Weight)
- Pull-ups
Day 38 of the 100 Day Push-Up Challenge, only 741 push-ups to buy in!!
Day 7 of the 28 day Muscle Up Challenge, only 28 muscle ups to buy in!!
February 6, 2010 · Posted in Uncategorized
No Class today due to the Beast Skills Workshop.
For anyone looking to get a head start on the “Gymnastic Phase” click HERE. You will need a CrossFit Journal password to download the article. If you have any issues with that please e-mail us at Steve@crossfitignite.com
Day 37 of the 100 Day Push-Up Challenge, only 703 push-ups to buy in!!
Day 6 of the 28 day Muscle Up Challenge, only 21 muscle ups to buy in!!
February 5, 2010 · Posted in Uncategorized
Ted Holdin it down!!! Or is it up!?!
Strength Phase is now officially over with. Everyone did a stellar job! The numbers don’t lie! Everyone, we mean everyone, went up in at least one area if not all. We would have to say that 90% of you hit a P.R in at least two of the lifts, which is amazing. Great Job. Looking forward to seeing the gains during “Gymnastic Phase”.
WOD:
“Kelly on Water“
4 rounds for time of:
- Row 400 meters
- 30 Box jump, (24/20)
- 30 Wall ball shots, (20/14)
Day 36 of the 100 Day Push-Up Challenge, only 666 push-ups to buy in!!
Day 5 of the 28 day Muscle Up Challenge, only 15 muscle ups to buy in!!
February 4, 2010 · Posted in Uncategorized
Kathryn Crushing her 205lb PR deadlift during yesterdays CrossFit Total.
WOD:
30 on 15 off
4 rounds of
- Battleropes
- Ring Dips /or Push-ups
- Double Unders /or Single Unders
- Muscle Up Rows /or Ring Rows
- V-sits
- Hand Stand Holds /or Headstand Holds
-
Pistols (using box)
Day 35 of the 100 Day Push-Up Challenge, only 630 push-ups to buy in!!
Day 4 of the 28 day Muscle Up Challenge, only 10 muscle ups to buy in!!
February 3, 2010 · Posted in Uncategorized
Congrats to Lucy on slaying the 53lb female beast!!
| Men’s Class Rankings | |||||
|---|---|---|---|---|---|
| Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
| 114 | 228 | 395 | 468 | 646 | 836 |
| 123 | 246 | 427 | 510 | 695 | 901 |
| 132 | 265 | 461 | 546 | 745 | 848 |
| 148 | 296 | 516 | 618 | 833 | 1061 |
| 165 | 322 | 560 | 672 | 906 | 1149 |
| 181 | 348 | 604 | 722 | 969 | 1245 |
| 198 | 366 | 637 | 764 | 1017 | 1305 |
| 220 | 385 | 671 | 807 | 1071 | 1373 |
| 242 | 402 | 700 | 833 | 1102 | 1411 |
| 275 | 413 | 718 | 856 | 1128 | 1441 |
| 319 | 422 | 733 | 874 | 1150 | 1466 |
| 320+ | 430 | 748 | 891 | 1169 | 1494 |
| Women’s Class Rankings | |||||
| Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
| 97 | 134 | 231 | 270 | 370 | 480 |
| 105 | 143 | 251 | 291 | 400 | 507 |
| 114 | 155 | 269 | 314 | 426 | 537 |
| 123 | 164 | 284 | 333 | 452 | 566 |
| 132 | 173 | 302 | 351 | 473 | 594 |
| 148 | 190 | 332 | 389 | 520 | 648 |
| 165 | 206 | 357 | 417 | 560 | 709 |
| 181 | 220 | 383 | 451 | 598 | 737 |
| 198 | 237 | 412 | 474 | 630 | 788 |
| 199+ | 250 | 434 | 506 | 662 | 826 |
Go HERE for the CrossFit Total rules.
WOD:
“CrossFit Total”
- Squat – 1rm
- Press – 1rm
- Deadlift – 1rm
Day 34of the 100 Day Push-Up Challenge, only 595 push-ups to buy in!!
Day 3 of the 28 day Muscle Up Challenge, only 6 muscle ups to buy in!!
February 2, 2010 · Posted in Uncategorized
Check out John G crushing 50 thrusters!!
WOD:
10 minute max effort of:
- Burpees
Turkish Get Up Challenge
2 – Progressions per side (r,l / r,l)
1 – Double per side (up down back up same arm)
3-4 – Heavy Single per side
**Go as heavy as possible within reason of form**
Day 33 of the 100 Day Push-Up Challenge, only 561 push-ups to buy in!!
January 31, 2010 · Posted in Uncategorized
WOD:
“Helen on Water”
3 rounds
- 500m row
- 21 Kettlebell Swings (53/35)
- 12 Pull-ups
Day 32 of the 100 Day Push-Up Challenge, only 528 push-ups to buy in!!
January 30, 2010 · Posted in Uncategorized
Congrats to Craig on successfully completing his elements classes.!!!
WOD:
Open Gym Time 9-10 (members only) – work on skills
**we will also be doing a informal intro to gymnastics to anyone interested**
Saturday: Day 30 of the 100 Day Push-Up Challenge, only 465 push-ups to buy in!!
Sunday: Day 31 of the 100 Day Push-Up Challenge, only 496 push-ups to buy in!!
January 29, 2010 · Posted in Uncategorized
Nick D crushing his pushups 10 rounds chest to floor unbroken!!
There will be no 6am today, sorry for the inconvenience
WOD:
“Jackie”
- 1000m row
- 50 Thrusters (45lb)
- 30 Pull-ups
**Open Gym After, Work on Skill Sheets**
Day 29 of the 100 Day Push-Up Challenge, only 435 push-ups to buy in!!
tags: bergen county bootcamp, bergen county crossfit, bergen county cycling, bodyweight exercises, bodyweight workouts, crossfit kettlebell training, crossfit westwood, kettlebells, Olympic weight lifting, rockland county crossfit, rockland county kettlebell training, Strength training, westwood bootcamp
701 Broadway
Westwood, NJ
Tel: 973-879-1210
Click Here for Driving Directions
- Tuesday: KB TIME!!
- Monday: Gymnastic Phase
- Saturday: Beast Skills
- Friday:: “Kelly on Water”
- Thurs: Conditioning
- Wed: CrossFit Total
- Tuesday : Testing
- Monday: Helen on water
- Saturday: Open Gym
- Friday – “Jackie”
- Courtesy of CrossFit North
