Sunday, January 31, 2010

Db hang power cleans

video
Nicole really gettin her Dead lift on Wow!

Skill Builder:
With broomstick or long towel
practice over head squats
5x5

3 rounds for time:

5 Single arm db hang power cleans R/L 25w/45m
10 Burpees
15 Squats

Post load & time to comments.

Saturday, January 30, 2010

Whoooosh!


Go Flo Jo!

1:00 sprint 1:00 rest
1:00 sprint 0:50 rest
1:00 sprint 0:40 rest
1:00 sprint 0:30 rest
1:00 sprint 0:20 rest

Then 2 rounds of 45w/65m:
5 Presses
10 Push Presses
15 Push Jerks


Post load & time of the 2 rounds completed to comments.

Friday, January 29, 2010

Rest


Hey that's Judy in the blue and she has
successfully completed the Mechanics
Program
welcome aboard!

WOD Killers!

All eggs are not created equal check it out

Whats the difference between eggs you'll be surprised!



Thursday, January 28, 2010

Surprise!


Nate & J-Boggie puttin on a Front Squat clinic

3 Rounds for time of:
10 Front squats
25 Jumping pull ups

Post load & time to comments.

Wednesday, January 27, 2010

Run It



Run:
10 x 100m with 2:00 rests

Post time for each round to comments.

Tuesday, January 26, 2010

Push Press



Push Press

5-5-3-3-1

Rest 5 Min.

For time:
Handstand push ups: 15-13-11-9-7-5-3-1
L pullups: 1-3-5-7-9-11-13-15

Post time to comments.

Monday, January 25, 2010

Rest


They grow no food, raise no livestock, and
live without rules or calendars. They are
living a hunter-gatherer existence that is
little changed from 10,000 years ago.What
do they know that we've forgotten?


The "Hadza" One Of The Last Of The True Hunter Gathers
National Geographic

Sunday, January 24, 2010

Easy like Sunday morning


Annie is no joke

30 min AMRAP of:
Sit-up x 25
Kettlebell Swing x 20
Barrier Jump x 15
Dips x 10
Pull-up x 5

Post load & number of rounds completed to comments.

Saturday, January 23, 2010

Run It


If I can only hold on....


5 rounds for time of:
400m run 10 clean and jerks at 135 lbs.

Post load & time to comments.

Friday, January 22, 2010

Rrrrrrrrrr!


Go Nate! Go!

The Bear complex
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.

Post load of each round to comments.

Thursday, January 21, 2010

Rest


Phat Taylor Fitness Belated Birthday! shout
out to our own Leah aka Flo Jo


Get some Zzzzz

Wednesday, January 20, 2010

Pull ups


106...107..108

Death by pull ups
With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Tuesday, January 19, 2010

Say Hello to Randy


Go Anne!

For time:
power snatch 75 reps 75#

Post load & time to comments.

Monday, January 18, 2010

Get Low


Lock those elbows out J-Boogie!

Practice with double unders for 2 and 1/2 mins.
2-3 rounds NFT
5 Dislocates
10 Squats
2 set 30sec Sampson stretch

7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups

Post load(scale) & time to comments.

Sunday, January 17, 2010

Saturday, January 16, 2010

Grab bag



Congrats to Cae for successfully completing the
Mechanics Program Welcome to the family

WU
Handstand 30 seconds and 10 squats, 3-5 rounds.

10-9-8-7-6-5-4-3-2-1

Sandbag clean
Burpee

Post load & time to comments.

Friday, January 15, 2010

Fight Gone Bad!


Anne aka "Da Machine"

Diana aka "Dee"

Nicolo aka "Nic Da Qwick"

Nathan aka "Nate"

Julie aka "J Boggie"

Thank you guys (J-boogs,Nate,Nic,Dee,Da Machine)
to all your contributions big and small.From volunteering
your time, donating your own money for equipment
and lots of sweat! To just lending an ear giving
advice when it was most needed, and making my job as your
coach the most fun I've had in my life. Thank you so much,
I am looking forward to continually forging a path towards
elite fitness with you and using Taylor Fitness as that
vehicle keep up the good work. Love you guys :o)
Yours in health Darren

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:

1. Wall-ball: 20m/14w pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75m/65w pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75m/65w pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, January 14, 2010

Front Squat


Leah aka Flo Jo goin in hard!





Look who came thru David Osario (Founder of CrossFit South Brooklyn) Mark this on your calendar take a trip down to Park Slope and check out their new box which should be up and running in February.



Front Squat
1-1-1-1-1-1-1

Remember 1-1-1-1-1 or 3-3-3-3-3 means you work your way up to a 1RM (RM=rep max) or 3RM or 5RM. So you start with something you KNOW you can do, and work your way up to maximum. That is of course after some lighter warm up sets of the movement. (kind of like doing the CFT)

Post load of each round to comments.

Wednesday, January 13, 2010

Rest



10 Sure-Fire Recovery Methods That Work

As a CrossFitter you know this command well. It is the call to action to another challenging performance. A performance that will deplete and weaken your body as it goes through the physiological stress necessary for the development of fitness.

Did you know that you can start preparing for your next workout as soon as you are done with your workout?

How well you perform on your next workout will depend on how well you recover today. “Recovery maximizes one’s training by making the next workout better by improving the ready state of the body.” (1) So think of it in these terms, once you’re done with your training you are still not done with your training.

According to Hans Seyle, known for his studies of the effects of stress on the body- “The goal is certainly not to avoid stress. Stress is a part of life….(especially when you are training hard). You must first find your optimum stress level and then use your adaptation energy at a rate and in a direction adjusted to the innate structure of your mind and body.” (Selye 1956)

When you put your body through strenuous exercise, it responds to the stress of training by increasing its stress adaptation. Unless you allow for proper rest between training sessions, when the body repairs and strengthens itself, your fitness gains will be diminished due to inadequate recovery. Therefore RECOVERY is your rest phase. Recovery is part of your REST. It will enhance the amount of progress made with each training session, reduce the risk of injury, help deal with minor aches and pains, and allow you to train more intensely, more often, and more regularly.

The recovery process includes many factors ranging from basics such as rest, sleep, nutrition, stretching, supplementation, to the extent of specific methods such as soft tissue therapy. These can be prioritized according to individual needs, or availability of funds. The important factor is to construct a foundation of principles and guidelines on doing the basics and being consistent. As you utilize these to their full potential and/or further specific needs arise, then should you consider investing in the latter.

Following is a list of tips that can help you get the most out of your CrossFit training.

1. Rest - Adequate rest is essential to high level performance and it does’nt cost you anything.
2. Sleep - Sleep may be an athlete’s best performance booster. The average adult needs at least 8 hours of sleep per night. This one is free as well.
3. Nutrition - Your body needs raw materials to repair and restore bodily systems stressed by training. You need to replenish your electrolytes, carbohydrates, protein and fats. Eat real food.
4. Stretching - Consider this as your active rest. Stretching helps to rid the metabolic waste from the muscle tissue in addition to helping to restore your muscles to their normal length.
5. Foam Roll - By using the foam roller you will massage away restrictions and restore muscle function.
6. Ice & Ice Baths - (10 minutes) for lower extremities or ice massage for 5 minutes for any painful areas. Cryotherapy will decrease pain and excessive inflammation in the affected area and thus can help prevent overuse injury. Tip: Oil your skin before applying the ice.
7. Hydrotherapy - Contrast temperature baths/showers are very effective at reducing muscle spasm and decreasing pain. Alternate between 30 seconds of cold water and 2 minutes of hot water. This cycle can be repeated 3 to 4 times. This technique is very effective at increasing blood flow thus facilitating recovery. Do not use this technique if you are suffering from an overuse injury or excessive inflammation.
8. Epsom Salt Bath/ Apple Cider Vinegar - Researchers in nutrition have found that Magnesium Sulfate accelerates the body’s healing time by one-third and creates a higher physical stress envelope. Use 1 cup per 60lb, of body weight (need not exceed 4) in a hot bath tub of water at 104 degree. The water temperature should be hot, but comfortable to soak for 15-20 minutes.
9. Supplementation - “Exercise without supplementation is self-destructive.” (3) You need to resupply after a workout and you need many micro-nutrients for the recovery process. The following are general recommendations.
-Vitamin C-1000 mg.
-Vitamin B-Complex 50 mg.
-Glutamine – 5 grams
-Omega 3 Fish Oil – 5-10 grams.
10. Massage - Massage will increase lymph circulation and reduce inflammation. It will also increase the elasticity of the ligaments and muscles. Overall it has a relaxing effect on the body.

Enjoy these ten timeless recovery techniques that will leave your CrossFit enhanced body ready for more action! Remember – neglecting recovery will increase your chance for injury and prevent you from achieving your absolute human potential.

P.S. Being a couch potato all weekend eating chips & drinking beer is not proper recovery by the way!

(1) CrossFit Journal #29, (2) and (3) Steve Horwitz D.C. Chiropractor

Tuesday, January 12, 2010

Say Hello To Karen




For time:

150 Wallball shots, 20m/14w

Post load & time to comments.

Monday, January 11, 2010

KTB


Montel hittin some Goblet Squats


3 rounds for time of:
20 KTB swings
40 Push press
60 Squats

Post load & time to comments.

Sunday, January 10, 2010

Run


Peeeyoown!

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time for each round to comments.

Saturday, January 9, 2010

Rest



Want to thank everybody who came out for the open
house today thank you so much. It was great and I'm
looking forward to doing it again. Want to thank Julie
for giving so much of her time and Mimi for some
great photos.Thanks everyone again and welcome all
our new faces.
Yours in health Darren :o)

Friday, January 8, 2010

Rep it out!


Roooooowwwwwww!!!


Three rounds for time of:

Row 500 meters
75 pound Hang power snatch, 21 reps

Post load & time to comments.

Thursday, January 7, 2010

Pull/Push


Pull Chela!

AMRAP in 20 min of:

10 Pull-ups
7 Handstand Push-ups
7 Ring Dips

Post time to comments.

Wednesday, January 6, 2010

Jump!

video
Go Smoov!

Sprint 100m
50 Double unders
Sprint 100m
40 Double unders
Sprint 100m
30 Double unders
Sprint 100m
20 Double unders
Sprint 100m
10 Double unders

Post time to comments.

Tuesday, January 5, 2010

Rest



We fell a lil short but where workin on it
Courtesy of The Daily News
You are what you eat
Courtesy of NY Times

Monday, January 4, 2010

Say Hello To Cindy


Get Some Nate!

AMRAP in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Post time to comments.

Sunday, January 3, 2010

Front Squat


Front Squat by Smoov

5 Rounds for time of:
250m Row
15 Front squat
15 Pull ups

Post load & time to comments.

Saturday, January 2, 2010

Happy New Year!



Hey everybody all the gifts have been unwrapped.
You've drank all the Ciroc you can so now its back to work
Here's to reaching all your goals in the new year

Overhead Squat
3-2-2-2-1-1-1-1-1 reps