My Queen

Have you ever had a food hangover. Ugh!! Maybe its because i just had my 30th birthday (see above pic of me and my queen/ co-owner). My body doesn’t seem to like when I over indulge anymore. I feel like a slug today so i had to crank out one of my favorite killer workouts. This one doesn’t sound to hard, but it hits everything.  Noting beats a body weight workout. They are fast effective and really test your mental and physical thresholds.

Try it:

Ladder up doing 1 rep of each, 2 reps of each , 3 reps and so forth. go all the way to 10. For the more daring then proceed to back down to 1. In the end this will equal 100 reps of each. Hence killing the food hangover.!

Lunges (per leg)                                                                                                               Pushups                                                                                                                                      Pullups                                                                                                                                                            Situps

Ropes, Cant beat em’

So i been battling with these ropes for the past few months. They are killer.  From climbing one rope, both ropes, transferring ropes, abs, rows, and just plain ol “tarzan swinging”. Ropes are a ton of fun. They Should be used in every training program. Especially in our school gym classes. I don’t understand why physical education isn’t really physical anymore.  I give a lot of credit to the teachers i know, that really teach kids about strength, conditioning, flexibility, movement etc. For the life of me i am having such a difficulty climbing the single rope. The double i can do no problem. Single, not so much.

Facility Update:

Were heading towards the right direction. Plumbings been inspected. Electrical has been inspected. We are waiting on Fire and sprinklers. I am in the process of doing my equipment order. This is the fun part. I have the flooring (Big $$$. Your killin me smalls!), rowers, rings, bumpers, kettlebells, ropes, bars , and a few surprises coming soon. I CANT WAIT!!

Active Rest WOD:                                                                                                                                                                

Today I did 15 seconds on / 15 seconds off for 10 min of Jumping rope. I tried to do 45 jumps per 15 second interval with my Gymboss Interval Timer.

Next, I did 15 seconds on / 15 seconds off for 10 min boxing. This was killer. It’s been a while.

Finally, I ended with 15 seconds on / 15 seconds off for 10 min doing abs. I alternated between 3 differnt ab exercises and one lower back. I used my Gymboss Interval Timer to gauge my intervals.. Man the  Gymboss Interval Timer really keeps you accountable.

Please don’t forget to check out our awesome Kettlebell and Olympic Weightlifting Workshop on June 13Th.  Its gonna be a blast. Two awesome styles of training presented to you by 3 of NJ’s top CrossFit coaches. Just go right to the events page at the top of the screen.

CrossFit IGNITE is hosting a Kettlebell / Olympic Weightlifting Seminar Coming soon date To Be Announced! . Go to our events page to check out more info.. Get in fast limited space available and we already have sign-ups!

Today I took my time. Did 3-4 sets 6-10 reps  alternating between;

double 53lb Kettlebell front squats / kipping pullups

Then did 53lb kettlebell single arm clean n presses 3-4 sets of 5-6 reps on the right and left.

Finally I finished up with 20 seconds on 20 seconds off alternating between Medball situps and supermans for the lower back. I used my Gymboss Interval Timer to time my intervals.

So today I finally went back doing over head workouts. I have been nursing a rotator annoyance for the past few months and it got really bad about a month ago. I contribute 100% of my recovery to “Kettlebell arm bars”, and “KB Turkish get ups”. The amount of stabilization strength and flexibility I received not only in my shoulders, but throughout my whole body was phenomenal. I can’t talk highly enough about Turkish Get Up’s. They saved my shoulders.

Today’s workout;

 Clean n press 5 sets of 3 reps. I went up to 175(which is a lot considering my shoulder). Also did 2 sets of 5 reps at 95 and 115 for warmup.

Front Squat 3 sets of 8 reps. I worked with about 165-175. I kept it about 60% today,

Finally I finished with 15 seconds on 15 seconds off. Super setting between pushups and 53lb kettlebell swings for 20 rounds equaling 10 min. I used the Gymboss Interval Timer . This is one of the best tools for CrossFitters.

All in all it was a good day, I felt good had energy and felt strong.