Saturday, July 31, 2010

Oh sweet Saturday


NFT 5 rounds:
10 Ring push ups
10 Pull ups

Post thoughts to comments.

Friday, July 30, 2010


What a view

Skill Builder:
Power clean

For time:

Run the Manhattan Bridge
(Bklyn to Man - Man to Bklyn)

Which bridge do you like to run?

Post time & thoughts to comments.

Open house tomorrow at Taylor Fitness tell a friend !
11am to 12pm and 12pm to 1pm class size is limited.

Thursday, July 29, 2010

Filthy Fifty!

Drew & Ry

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (about 26 lbs.)
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Wednesday, July 28, 2010


Water, what is it good for?
Written by George Economou

Grass fed beef – check.
Free range chicken – check.
Fish oil – check.
Organic veggies – check.
Water – …

Fun Facts:
*Over 2/3 of the world is covered with water, and only about 3% of that is fresh water. Of that 3%, only 1% is drinkable.
*In the U.S., 80% of residential water goes to landscaping.
*Right now, you can go to Amazon and buy 3 gallons of Fiji water for 39.95. Or 3 gallons of gas will cost you around $9.50.
*Under OPTIMAL conditions, you can survive for up to 30 days without food, but only 4-10 days without water.

Water and Health

Your body is composed of 60-75% water, by far a greater percentage of your body than any of the macronutrients. Heart, lungs, kidneys and blood are all about 80% water; muscles, intestine and brain are about 75% water. In order for these parts of the body to work optimally, they need their share of the water. Considering how much blood is comprised of water, a major concern for dehydration is a reduced blood volume and, therefore, a reduced ability to:
*Transport oxygen-rich red blood cells to muscle and tissues, and remove CO2 and other waste products.
*Transport nutrients to cells: glucose, fats and amino acids…those veggies, fish oil and grass fed beef you’ve been so diligent on ingesting.
*Transport and regulate hormones.

Paul Chek makes a pretty good analogy:
“Imagine your intestines being like a riverbed. When there’s a lot of water flowing through them, the fish are happy. They swim better, and the whole system works as it should. In the human body, the fish are like the digestive enzymes, which need enough water to swim about and make the whole process of digestion works as it should. If there’s not enough water, the enzymes have a hard time getting around, and that means poorer absorption of muscle-building nutrients. Keep your fish swimming effectively and drink water with every meal.”

Water and Fitness

We’ve probably all felt the effects of poor hydration while on a run or a conditioning workout, but did you know there’s a significant link between dehydration and strength loss?

Legendary strength coach Charles Poliquin has this to say about water:

“Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps = greater changes.”

Another consideration for dehydration is the role water plays as your body’s coolant. Without proper hydration, our body cannot regulate its core temperature, which can lead to some disastrous consequences: fatigue, heat exhaustion, heatstroke and possibly death. Our men and women in uniform are very familiar with the military’s recommendation for water consumption in a hot environment: one liter of water per hour while training.

But let’s assume you are not in the military or in the desert…how much water should you drink? Dr. F. Batmanghelidj (Your Body’s Many Cries for Water) recommends the following: Bodyweight(lbs)/2 = how many ounces a day. So if I weigh 160lbs, that’s 80 ounces a day, or about 10 glasses of water, or 2 ½ Nalgene Bottles, or 2 Super Big Gulps. Poliquin recommends 0.6 – 0.7 ounces per pound of bodyweight.

Relative to WHEN you exercise, here’s my (and the NSCA) recommendation:
*Prior to training – drink at least 16 ounces a couple hours before exercise.
*During training – keep water handy and drink 6-8 ounces every 15 minutes. *I would recommend holding off on taking a water break during a conditioning workout, especially if it’s less than 15 minutes.
*After training – try to replace the fluids you lost within an hour of finishing.

Helpful Drinking Tips

*Don’t wait until you’re thirsty to drink. If you wait that long, you’re already slightly dehydrated.
*Have a bottle of water around you all the time. Keep one at work, in your car, wherever you spend significant amounts of time during your day. Get used to drinking water throughout the day.
*Get used to drinking water before and after exercising.
*Avoid chlorinated and fluoridated water. More on this later.
*Learn to read your urine. Your pee should be relatively clear. The darker the pee, the more water you need to drink. Your pee should be it’s darkest the first evacuation of the day, aka, morning pee.
*Another great Chek quote:
“There’s an old Tibetan saying, “Drink your food and chew your water.” That means you should chew your food until it’s a liquid, and when you drink a liquid you shouldn’t just slam it. You should move it around your mouth as though it was food because that mixes saliva with the water.”

Post thoughts to comments.

Tuesday, July 27, 2010

Dip, Drive, Press

Push Press


Post each round to comments.

Monday, July 26, 2010

Flip it , Bash it, Run

Mimi flippin the hell out of our tire

Skill Builder:
Work on handstand

5 rounds of:
10 tire flips
10 Sledge hammer strikes L/R
100m Sprint

Post time to comments.

Sunday, July 25, 2010

Say hello to Kelly

Universally scalable

Five rounds for time of:
Run/Row 400m
30 Box jumps 24"
30 Wall ball shots 20#

Post time to comments.

Saturday, July 24, 2010


Take a day for yourself

Hicthhickers guide to "Elite Fitness"
Courtesy of Mark's Daily Apple

Friday, July 23, 2010


Run It

4 rounds for time of:

Row 400m
21 Burpess
Run 800m

Post time to comments.

Thursday, July 22, 2010


Flo Jo

Five rounds for total reps of:
Front Squat/body weight, 30 sec
Rest 30 sec
Push ups with 10# plate, 30 sec
Rest 30 sec
Sprint 100m
Take rest of minute to rest.

Post total reps completed to comments.

Wednesday, July 21, 2010

Love couplets

Nic da quick

For time:
Heavy Thrusters 135#m/95#w
Double unders

Post load & time to comments.

Tuesday, July 20, 2010

Monday, July 19, 2010



For Time

500m Row

50 Double Unders

400m Row

40 Double Unders

300m Row

30 Double Unders

200m Row

20 Double Unders

100m Row

10 Double Unders

Post time to comments.

Sunday, July 18, 2010

Which way is up?


7 Rounds for time:

7 Handstand Push-ups
7 Toes to Bar

Post time to comments.

Saturday, July 17, 2010

Push threw it


AMRAP 15min.

30 Mountain climbers
15 Pull ups
20 Abmat sit-ups

Post number of rounds completed to comments.

Friday, July 16, 2010


Go, learn a new sport

Fruit glorious fruit

Post thoughts to comments.

Thursday, July 15, 2010

Run Fast!


15 x 100 yard sprints

30 seconds rest between efforts.

Post fastest times to comments.

Wednesday, July 14, 2010

It's the chief

Sista I

The Chief:
5 - 3 min. rounds with 1 min rest after each round
3 Power cleans 135#m/85#w
6 Push ups
9 Squats

Post load & number of rounds completed to comments.

Tuesday, July 13, 2010

Toes & Press

Da Machine, Flo Jo, Sista I

Skill Builder:
Weighted Pull ups

5 Rounds for time of:
21 TTB (toes to bar)
7 Push Press 135#m/95#f

What is your favorite WOD?
Which WOD don't you ever like to see pop up?

Post time & thoughts to comments.

Monday, July 12, 2010


Rest up

Take a day for yourself

- or

Learn a new sport

- or

Work on your handstands

Post thoughts to comments.

Sunday, July 11, 2010

Say hello to Nicole

She's gettin it

400m Run
Max reps of Pull-ups

- Note the number of pull-ups completed for each
round. Every time your hands leave the pull-up
bar counts as the end of a round.

Post number of rounds completed to comments.

Saturday, July 10, 2010

These ladies got ups

Tabata this:
Box Jumps
Push ups
Dbl unders

Post score to comments.

Friday, July 9, 2010


Montel keepin cool with a 400m row sponsored by T

Quarter Gone Bad

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post load and number of reps for each round to comments.

Thursday, July 8, 2010

Wednesday, July 7, 2010

Taylor Fitness women are so strong

Congrats to Da Machine on her new PR!

Skill Builder:
Foam roll

Cardio gone bad
Row (cal.)
Box Jumps 12" 15" 20" 24"
Double unders
10m Sprints (between two cones)

Complete three 5 minute rounds, spending one
movement at each station. Rest one minute between rounds.

Post total to comments.

Tuesday, July 6, 2010

CrossFit Total

The CrossFit Total is a CrossFit benchmark workout
intended to give insight into and to train total
strength. It is the sum of your single rep max
weight for three exercises, the Deadlift, the
Overhead press, and the Back squat.

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Monday, July 5, 2010

Say hello to Queasy

On 3...

15-12-9 of:
Row Cal.
Thruster Db35#m/25#w
Push Press 75#m/45#w

Post load & time to comments.

Sunday, July 4, 2010

The Red, White, & Blue

Happy 4th of July!

Saturday, July 3, 2010

The gangs all here

Great job guys!

For time:

1st to 9th floor
10 times
(Be careful coming down)

Post time to comments.

Friday, July 2, 2010

Go! Go! Go!

Goin Hard!

Skill Builder:

Push Press

5 Rounds of:
5 Box jump burpess
10 Push ups

Post time to comments.

Thursday, July 1, 2010


Beautiful day in the neighborhood

For time:
50 KTB swings 25#w/55#m
800m Run
40 KTB swings
400m Run
30 KTB swings
200m Run

Post time to comments.