WOD:
Gymnastic Warm-up
Hand Stand Work
Met-Con:
5 Rounds of
- 100 Jump Ropes (sprinting singles)
- 10 Kettlebell Snatches R/L (53/35)
- 5 Pull-ups
Day 47 of the 100 Day Push-Up Challenge, only 1108 push-ups to buy in!!
Day 16 of the 28 day Muscle Up Challenge, only 136 muscle ups to buy in!!
February 16, 2010 · Posted in WOD
Gymnastic Phase is going great. We are seeing allot of improvement and progression in just one short week.. This week we will be stepping it up a bit, and including a skill set to work on aside the warm-up. Last week we wanted everyone to just get familiar with the gymnastic bias warm-up. Now that we all have been introduced, try to get through the warm -up a little quicker and then move on to the short skill work, then met-con.
There will be no 6am or 7pm class today.
WOD:
Gymnastic Warm-up
Skill:
L-sit on paralettes – 10 sets of 6 second holds. with 20 second rest in between.
Met-con:
5 rounds for time of:
- Double Kettlebell Front Squat, 10 reps (heavy)
- Box Jump, 15 reps (20/24)
Day 45 of the 100 Day Push-Up Challenge, only 1035 push-ups to buy in!!
Day 15 of the 28 day Muscle Up Challenge, only 120 muscle ups to buy in!!
February 15, 2010 · Posted in WOD
Flying Mike!
WOD:
For Time:
- 100 Jumping Jacks
- 75 Air Squats (butt to ball or lower)
- 50 Push ups
- 25 Burpees
Day 43 of the 100 Day Push-Up Challenge, only 946 push-ups to buy in!!
Day 13 of the 28 day Muscle Up Challenge, only 91 muscle ups to buy in!!
SUNDAY:
Day 44 of the 100 Day Push-Up Challenge, only 990 push-ups to buy in!!
Day 14 of the 28 day Muscle Up Challenge, only 105 muscle ups to buy in!!
February 13, 2010 · Posted in WOD
Danimal performing a perfect Static L-Hang on the bar! This is the 5th set by the way!! GO DAN!!
WOD:
Gymnastic Warm-up
Met-Con:
4 Rounds,
- Row 500 m
- 25 Kettlebell Swings (53/35)
- 25 Sit-ups
Day 42 of the 100 Day Push-Up Challenge, only 903 push-ups to buy in!!
Day 12 of the 28 day Muscle Up Challenge, only 78 muscle ups to buy in!!
February 12, 2010 · Posted in WOD
WOD:
Gymnastic Warmup
Met-Con:
5 Rounds, 1 min rest between rounds.
- 10 Hang Clean Thrusters (95/65) ** go heavier if you prefer**
- 20 Double Unders or 60 Single Unders
Day 41 of the 100 Day Push-Up Challenge, only 861 push-ups to buy in!!
Day 11 of the 28 day Muscle Up Challenge, only 66 muscle ups to buy in!!
February 11, 2010 · Posted in WOD
ATTN: There will be no morning classes being held at Ignite today due to the storm.
Night Classes are cancled.
Day 40 of the 100 Day Push-Up Challenge, only 820 push-ups to buy in!!
Day 10 of the 28 day Muscle Up Challenge, only 55 muscle ups to buy in!!
February 10, 2010 · Posted in WOD
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.
February 9, 2010 · Posted in WOD
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 8, 2010 · Posted in WOD
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 6, 2010 · Posted in WOD
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 5, 2010 · Posted in WOD
33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
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