Congrats to our very first member SGT. Jeff Lysight on making it home safe from Iraq, and FINALLY getting his first WOD in yesterday. Welcome home!!.
10 rounds Rx + w 62’s..
WOD:
Strength:
Back Squat
- 5-5-5-5-5
1×20 70% of todays 5rm
Met-Con
5 rounds
- 5 – Hand Stand Push-ups
- 5 – Muscle Ups **Scale 5 Ring dips or 5 Ring Push-ups, 5 CHIN-ups**
Day 90 of the 100 Day Push-Up Challenge, only 4005 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 10 spots left.. Check out http://whole9life.com/ for more info
.. the price is $75
March 31, 2010 · Posted in WOD
Want to get stronger to run longer and faster? Or just want to keep up with WODs that have 400M/800M (or longer) runs?
Besides weeks of distance or speed work and intervals, the absolute best way to improve your form as well as your anaerobic and aerobic conditioning is HILLS.
Come join the Ignite running club for some heart pounding hills this Saturday, April 3rd at 3pm. We’ll meet at Cool Beans Coffee shop on Kinderkamack Road in Oradell, across from the borough hall. (Neil Booth)
WOD:
Skill Work:
- Rope Climb x 3
- Double Unders 25 x 3
- Muscle Ups 2 x 5
Met-Con:
20 min amrap of:
- 5 – Pull-ups
- 7 – Double Kettlebell Burpee Deadlifts
- 9 – Box Jumps (24/20)
Endurance WOD:
3+ Hours After Anaerobic Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
Day 89 of the 100 Day Push-Up Challenge, only 3915 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 10 spots left.. Check out http://whole9life.com/ for more info
.. the price is $75
March 30, 2010 · Posted in WOD
Congratulations to Vic Meyers for competing in the 2010 CrossFit Qualifiers and placing 47th out of 109 competitors!. Had a great time this weekend at the CrossFit Running Cert with Tina. Learned a ton. One of the best things the coach told us was something we already live by. You want to be a better runner? Lift weights, lift them heavy, and do that daily. You want a better 5k time? Do deadlifts, cleans, presses etc, and do them heavy as possible. The foundation to any running program is CrossFit, it is how we train!! The supplement is the running, not vice versa like we are all so often told. Its nice to hear a viable source, an elite ranked endurance competitor, tell us that he is elite because he trains the same way we do at Ignite. Constantly varied movements performed at high intensity, weather that be a warp speed met-con , or a 3rm deadlift day. It is always done at 120%.
WOD:
Gymnastic Warmup Day 1
Barbell Snatch (any variation)
- 5-5-5-5-5
Tabatta Planks
Day 88 of the 100 Day Push-Up Challenge, only 3826 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 10 spots left.. Check out http://whole9life.com/ for more info
.. the price is $75
March 29, 2010 · Posted in WOD
No Workout This Saturday Due To The CrossFit Running Cert.
Good luck to Vic while he competes in the 2010 CrossFit Games qualifiers!!! Were rooting you on buddy!!
Sunday: Ignite Running Club –
Where – Oradell reservoir, in the parking lot. Off Grant Ave (connects with Oradell Ave.) NOT the Old Hook Rd entrance.
Time – 3pm,
What – Some technique and an advanced and beginner run as well as some other intervals etc.
Saturday: Day 86 of the 100 Day Push-Up Challenge, only 3651 push-ups to buy in!!
Sunday: Day 87 of the 100 Day Push-Up Challenge, only 3738 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 12 spots left.. Check out http://whole9life.com/
and let us know.. the price is $75
March 27, 2010 · Posted in WOD
No Class This Saturday Due to the CrossFit Running Cert.
WOD:
Qualifier #3
- 30 OHS 95#/55#
- 30 Pullups Chest to Bar (chest must make contact to bar)
- 30 Power Snatches 95#/55#
- 30 Feet to Bar
- 30 SDHP 95#/55#
- 30 Air Squats
- 30 KBS American 24kg/16kg
Day 85 of the 100 Day Push-Up Challenge, only 3565 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 12 spots left.. Check out http://whole9life.com/
and let us know.. the price is $75
March 26, 2010 · Posted in WOD
There will be no class this Saturday duer to the CrossFit Running Cert
WOD:
Qualifier WOD #2
Front Squat (155/95)
- 10 – 8 – 6 – 4 – 2
Double Unders
- 20 – 30 – 40 – 50 – 60
Day 84 of the 100 Day Push-Up Challenge, only 3480 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 12 spots left.. Check out http://whole9life.com/
and let us know.. the price is $75
March 25, 2010 · Posted in WOD
No Class this Saturday Due to CrossFit Running Cert.
WOD:
In honor of our very own Coach Vic Myers competing this weekend in the CrossFit qualifiers we will be doing the actual WOD’s he has to do starting today with:
Warm-up
- Turkish Get Up Progressions R/L
- 2-3 Heavy TGU
Met-Con:
- Run 800m
- 30 – Burpee Box Jumps (24/20)
- Run 800m
Day 83 of the 100 Day Push-Up Challenge, only 3396 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on Saturday April 17th from 9am-12!!.. We only have 12 spots left.. Check out http://whole9life.com/
and let us know.. the price is $80
March 24, 2010 · Posted in WOD
WOD:
Skill Work – Rope Climbing (15-20min of practice and technique)
Kettlebell Complex
7 rounds for time of: (53/35)
- Goblet Squat - 10 reps
- Racked Lunge - 5/5 reps
- American Swing - 10 reps
- Snatch - 5/5 reps
- Windmill - 5 reps
Day 82 of the 100 Day Push-Up Challenge, only 3313 push-ups to buy in!!
**NEW!! Monday – Friday. 10:15am Women Only Class.**
Anyone interested in a nutrition workshop on April 17th please post here!!.. We need 25 signed up people to have it.. Check out http://whole9life.com/
and let us know.. the price should be between $60-80
and let us know.. the price should be between $60-80
March 23, 2010 · Posted in WOD
WOD:
Strength:
Deadlift
- (10-8) warm-up
- 3-3-3 working
Use ascending sets
(eg 1st Set – 75% 3RM?, 2nd Set – 85% 3RM, ?3rd Set – Aim for a 3RM PB)
Then
- 1 x 15 reps
Post loads to comments
Met-Con:
As many rounds as possible in 15 minutes of:
- Thruster, 7 reps (95/65)
- Burpee, 9 reps
Day 81 of the 100 Day Push-Up Challenge, only 3231 push-ups to buy in!!
**Don’t Forget Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
Anyone interested in a nutrition workshop on April 17th please post.. We need 25 signed up people to have it.. Check out http://whole9life.com/
and let us know.. the price should be between $60-80
and let us know.. the price should be between $60-80
March 22, 2010 · Posted in WOD
WOD:
Dynamic Warm-up
4 rounds for time:
- 400m Run
- 50 Air Squats
Sunday CrossFit Ignite Running Club:
- Time – 3pm
- Place – Ridgewood Duck Pond
- What – Beginners turn around 1.5 miles, Advanced turn around 3 miles.
- **skill work and intervals TBA**
Saturday: – Day 79 of the 100 Day Push-Up Challenge, only 3070 push-ups to buy in!!
Sunday: – Day 80 of the 100 Day Push-Up Challenge, only 3150 push-ups to buy in!!
**Don’t Forget Monday – Friday. NEW! 10:15am Women Only Class and 12pm First Responders Only Class.**
Anyone interested in a nutrition workshop on April 17th please post.. We need 25 signed up people to have it.. Check out http://whole9life.com/
and let us know.. the price should be between $60-80.
and let us know.. the price should be between $60-80.
March 20, 2010 · Posted in WOD
