Were on the last leg of the race. We don’t quit!! were working hard painting fixing BUYING BUYING, studying, practicing. Were full of energy and excitement. WE cant wait to start. See you all MAY 9TH. Be there or be square.
May 9th CrossFit IGNITE is hosting its very first workout. This is an open house for everyone. come down enjoy the workout, hangout and have fun!
WOD:
Front Squats 5-5-5-5
THEN,
21-15-9
135lb Cleans (Watch this video on the Clean )
Rings Dips
Check out this article on HANS BECK and read a real story about PURE STRENGTH..
ATTENTION: CrossFit IGNITE may NOT be opening this Saturday due to roof issues. These issues are being taken care of as we speak. I will inform everyone if this is the case. I apologize for the inconvenience, But it has to be done.
WOD:
Strength;
Press 1-1-1-1-1-1-1
Met-Con;
“Helen” (one of my fav’s)
400M (1/4 mile) RUN
53lb kettlebell swing
12 Pullups.
Things are coming together rapidly. The graffiti wall is done! IT looks so good. I’m psyched!!. Pull-up bars, finished. Painting almost done etc. I have a minor set back. the roof keeps leaking. Thank God i have a great landlord he was on it the minute i called. I left him a message on sat afternoon, he had someone there Sunday AM looking at it. I will keep everyone updated if the opening day changes.
Tina , my family and friends, and I have all been working non stop for the past week. We are smoke, but it has been worth it. Please keep emailing me and posting on the site. REMEMBER TELL A FRIEND to come anyone who joins you get a free month.!!! cant beat that.
UPDATE! we have a new system in place.
All new clients are required to complete the Mandatory Fundamental Sessions. This package consists of 3 one hour personal training sessions and one month of classes. Generally we try and have you complete all 3 sessions prior to beginning the group classes. This ensures that you have been taught the fundamental movements as they pertain to CrossFit IGNITE, as well as understanding the concepts of proper form, range of motion, scaling to ability, and intensity.
Because the Mandatory Fundamental sessions are ‘one on one’ instruction (or ‘one on a few’ if you train with a partner), the instruction is completely adjusted to the ability of the client. These lessons will be used to evaluate your ability and scale the workouts accordingly. It does not matter if you are a professional athlete, a stay at home mom, or even if you are injured/disabled. We will work with you to develop you to the best of your ability.
WOD:
21 Sumo Deadlift High Pulls (95lbs)**scale by using a lighter kettlebell or dumbell**
Ring Dips 5 (I cant do 21 sorry) **scale by doing 15-30 push-ups**
We got our wall mural done tonight. It looks AMAAAIIIZZINNGG!! The box is really starting to take on its personality. I cant wait. Its got flavor now, its US. Were very happy with DEMER’s work.
WE WILL BE HAVING OUR OFFICIAL FIRST WORKOUT ON SATURDAY MAY 2ND. 9AM. TELL A FREIND. ITS FREE FOR EVERYONE.
WOD:
Push Press 3-3-3-3-3- Then 12-9-6
Met-Con 3 rounds for time:
20 wallball shots, 10 box jumps , 15 pushups.
CrossFit IGNITE’s first official workout will be held at 9am on Saturday May 2nd. All are welcome and of course its FREE!!!
Check out this video on the overhead squat “OVERHEAD SQUAT”
WOD:
Turkish Get Up progressive warmup
Strength
Back squats 5 – 5- 5- 5
Met-Con – 5 Rounds For Time:
250 jumpropes
10 overhead squats - 95lbs
Did you know , people who enjoy one or two glasses or red wine a day are 54% less likely to gain weight!! Researchers from The May Clinic say having a drink with a meal relaxes the central nervous system to calm stress and reduce the desire for a high calorie snack. Opt for red wine, it contains Resveratrol, an antioxidant in red grapes which inhibits fat storage and prevents new fat cells from forming. WOW!
L - Sit
Today I spent the day in NYC. We went and saw The Bodies exhibit down at the South Street Sea Port. The human body is absolutely amazing, words cant describe how unbelievable our body is set ,and the millions of blood vessels and veins we have. They had bodies put into positions of movement and showed exactly what muscles fired what ones elongated what tendons held things together what bones gave play etc. It was unbelievable how within one movement every muscle from the tip of your toe to the top of your head all worked together to perform the movement. The exhibit really made you have a ton of respect and awe for how we move. When doing CrossFit workouts our bodies perform a tremendous amount of work to fire off each and every movement. Did you know every single drop of blood in our body passes through our hearts every minute? WOW!
Our workout was a Turkish Get Up day. If you haven’t been doing The Turkish Get Up , you need to start yesterday. Everyone knows how much i stand behind this movement. If you plan on coming to CrossFit IGNITE you will be performing this movement in one shape or form in every workout. Read this short article on the Get Up. Tina and I both “PR’d” yesterday on our Get Ups. I finally got the 96lber on both side with great form, and Tina crushed it by doing the 53lber both sides with impeccable form. She is doing more then half of what I’m doing! I gotta step it up!!
WOD:
The Turkish Get Up Warm up
Strength:
Turkish Get up 5 x 1
S- 53 – 62 -71 -88 -96
T – 35 – 35 – 44 – 44 – 53
Met – con:
21 – 15- 9
kb swings – air squats – pushups
- Heaven?
Went rock climbing today at The Vault over in Upper Saddle River. I love bouldering. I am horrible, but i love it. Expect some climbing holds and campus boards in our facility once we get moving.
WOD:
Kettlebell Snatch ladder
watch this video of The Snatch.
Working with a desirable weight starting at 10 reps per arm work your way down to 1 rep per arm going up in weight.
I did 35 up to 71 lbs.
- We keep it in the family
Update on CrossFit IGNITE. The floor is finally being worked on. The landlords contractor is finished up, and my uncle is evening out the floor as you read this. We are waiting for inspection from the town for our C of O, then goes up the pull-up bars. finally some painting a surprise and equipment moves in. So bare with us everyone we are on our way!
Today we did “Helen”. This is an intense workout. Its not so hard that you die, so it makes you push even harder till you do die.
WOD:
3 Rounds of ,
1/4 mile run
21 53lb kettlebell swings
12 pull-ups.
