Friday, April 30, 2010

The ladies at work

J-boogie & Da Machine

Skill Builder:
Burgener Warm up
Overhead Squat

For time:
Run the Brooklyn Bridge

Post time to comments.

Thursday, April 29, 2010

Get up

Air Squeaky!

For time:
KTB swings 55#m/35#w
Box jumps 24"

I guess they just want meat heads
NFL's attitude toward Rhodes Scholar Myron Rolle is embarrassing

Post load & time to comments

Wednesday, April 28, 2010

Hump Day Special

Go Smoov!

10 Rounds of:
10 Lunges (Alternating legs)
10 Air squats
10 Vertical jumps (As high as possible)

Post time to comments.

Tuesday, April 27, 2010


Do some lite skill work or just get some rest
Foam roll or stretching or both would be great!

80/20 Principle
80/20 Principle Revisited

Post thoughts to comments.

Monday, April 26, 2010


Oh Lord jus one more squat!

For time:
300 Air squats

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Sunday, April 25, 2010

Say hello to Nancy

Congrats Alice on successfully completing our
Mechanics Program welcome aboard!

Taylor Fitness gettin Dumbo functionally fit one
athlete at a time thanks for comin out everybody

5 rounds for time:
400 meter run
15 Overhead squats 95#m/65#f

Post load & time to comments.

Tuesday, April 20, 2010


Game face on! check

Skill Builder:

5 min. work on handstand
5 min. Dbl unders

"Bear Complex"
5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Demo of the bear

Rest between rounds as needed.
Coach: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Post load of each round to comments.

Monday, April 19, 2010


Instructions for life

1. Take into account that great love and great achievements involve great risk.

2. When you lose, don't lose the lesson.

3. Follow the three R's:
•Respect for self
•Respect for other's and
•Responsibility for all your actions.

4. Remember that not getting what you want is sometimes a wonderful stroke of luck.

5. Learn the rules so you know how to break them properly.

6. Don't let a little dispute injure a great relationship.

7. When you realize you made a mistake, take immediate steps to correct it.

8. Spend some time alone every day.

9. Open arms to change, but don't let go of your values.

10. Remember that silence is sometimes the best answer.

11. Live a good honorable life. Then when you get older and think back, you'll be able to enjoy it a second time.

12. A loving atmosphere in your home is the foundation for your life.

13. In disagreement with loved ones, deal only with the current situation. Don't bring up the past.

14. Share your knowledge. It's a way to achieve immortality.

Be gentle with the earth.

16. Once a year, go someplace you've never been before.

17. Remember that the best relationship is one in which your love for each other exceeds your need for each other.

18. Judge your success by what you had to give up in order to get it.

19. Approach love and cooking with reckless abandon.

Sunday, April 18, 2010

Push Hard

Go Nikki!!!

Sorry for the late post.

10 rounds of:

1 min Jump rope
10 push ups
20 air squats

Post time to comments.

Saturday, April 17, 2010

This is gonna hurt

Row Row Row your erg

3 rounds for time of:

400m Row
21 Burpees
800m Run

Post time to comments.

Friday, April 16, 2010


In the beginning Mean Dean & Smoov

Congrats to Alison! on successfully completing
our Mechanics Program Welcome aboard!

(L) Mimi aka The Regulator & (R) Dorothy aka 4oz.

For time:

10 burpees, 100m sprint 10x

Post time to comments.

Thursday, April 15, 2010


We've come a long way. Thanks to all my
athletes who have been with me from day 1!

Wednesday, April 14, 2010

I'm feelin chipper

Some of the morning crew workin hard

3 rounds for time of:
10 Inverted Burpees
15 Pullups
20 Dumbbell snatch (10 left, 10 right)
25 Dumbbell Push Press
30 Kettlebell swings

Post load & time to comments.

Tuesday, April 13, 2010

Jump Jump

J-boogie & Alice look at um go!

Skill Builder:
Overhead squats

For time:
Wall Ball (20#m/14#f)
Tire Jumps

Post load & time to comments.

Monday, April 12, 2010


We would like to welcome Roslyn aboard and
congratulate her, on her successful completion
of the Mechanics Program

Roz after her graduation WOD Fight Gone Bad!
She scored a 118 outstanding!

Skill Builder:

Foam Roll Anatomy game
Where are these muscles and what do they do?
Gastrocnemius, Soleus, Biceps femoris, and the
Semitendinosus muscle

5 rounds of:
Max Pull ups
Max Box Jumps

Post number of done in each round to comments.

Sunday, April 11, 2010


Go out and try a new sport!

Saturday, April 10, 2010


10x 100m sprints.

Post time for each round to comments.

Friday, April 9, 2010


Squat till you drop

Skill Builder:
The Bergener Warm up

Every minute on the minute for 20 minutes (weight determined by athlete):
5 Snatch Grip Deadlift
5 Power Snatches
5 Overhead Squats

Post load & time to comments

Thursday, April 8, 2010

We can do dis


Da Machine

Skill Builder:
3 rounds NFT of 5 GHD: Hip Extension, Back Extension,
Hip & Back Extension

Couplet from the 09 CrossFit Games:
3 Rounds for time of:
30 Wallballs (20#m/14#w MB to a 10.5' target)
30 Squat snatches (75#m/45#w, movement initiates with barbell below the knees)
20min time limit.

Scale as needed.

Post load & time to comments.

Wednesday, April 7, 2010


Nuff Said

Post thoughts to comments.

Tuesday, April 6, 2010

Bad Ass!

Love da socks!!!!

Clean and Jerk 135#m/95#w 30 reps

Post load & time to comments.

Monday, April 5, 2010

Takin care of business

Tara & Dee takin care of business

On the Minute every Minute:
5 Dead lifts 135#w/225#m
Max Burpees
Goal:100 Burpees

Post load & time to comments.

Sunday, April 4, 2010

What a day

Fun in the sun

For time:
400 m run
20 Med Ball Squat Cleans
400 m run
20 Burpees
400 m run
20 wall balls
400 m run

Scale as needed

Post time to comments.

Please refer someone you know to come and try Taylor Fitness this week. Have them call or email me and join in a free class with you.

Saturday, April 3, 2010


A funny look at...

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Friday, April 2, 2010


Practice those presses

For time:
10 GHD Sit-ups,
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

Post load & time to comments.

Thursday, April 1, 2010

Take a deep breathe

Turkish get up

For time:

Dbl Unders
Ab mat Sit ups

Post time to comments.