Saturday Bootcamp is On – June 13 @ 10AM

Bootcamp is on for this Saturday at 10AM at the Ross Pinetum on the northwest corner of the Great Lawn in Central Park.  Hope to see you all there.  Weather is supposed to be ok, unlike the shite week we’ve had.  Fingers crossed for some sunshine baby!

Evening Crash Course – the Deadlifts

Sticking with this mornings theme, this evenings Crash Course worked the Deadlift and the Sumo-Dead Lift High Pull.  Amidst the hustle and bustle of the JPMorgan Corporate Challenge in Central Park, Pete and Robbie Smooth and I grabbed some lawn space and introduced the deadlifts with some PVC.  The boys caught on very quickly to these great movements.  You’ll be lifting 2x body weight in no time.  Why do we deadlift?  How else are you going to pick something heavy up off the ground dummy?
After hearing that the boys were sore from our last WOD, I decided to take it easy on them (right boys?) with a modified Fight Gone Bad.

WOD:
A Variation on a Theme: “Fight Gone Bad”
3 rounds of the following:
1 minute Air Squats
1 minute 25# SDHP
1 minute Tuck Jumps
1 minute 25# Push Press
1 minute Jump Rope
1 minute Rest

This workout results in 15 minutes of work and 3 minutes of rest.  Of note; the original Fight Gone Bad workout was developed by CrossFit for UFC champion fighter BJ Penn.  The workout mimics the time domain of an UFC fight (3 rounds of 5 minutes fight time, with 1 minutes rest between rounds).  Pics below, as always results and thoughts to Comments.     

Morning Crash Course – the Deadlifts

Met up with the girls this morning for the latest installment of the Crash Course.  We tried a new venue today; East River Park at 6th Street in the Lower East Side.  It turned out to be a great place for a workout, plenty of turf space, a track for running and pullup bars nearby.  Might have to workout there more often.
After a hearty warm-up, we spent some time getting introduced to the deadlift (DL) and the sumo-deadlift high pull (SDHP) then pounded through a variation of a CrossFit classic workout; Fight Gone Bad.  Pics below.

WOD:
Variation on a Theme of:  “Fight Gone Bad”
3 rounds of:
1 minute of Air Squats
1 minute SDHP w PVC
1 minute Push Press 15#
1 minute Jump Rope
1 minute Rest

This workout results in 12 minutes of work and 3 minutes of rest.  Score is number of reps summed across all rounds.  Nice work ladies!  See you next week for an intro to the olympic lifts (clean, clean and jerk, and snatch).

Red gets a Dose

Met up with Red for a little evening WOD:

“10-10-10 Wins”
10 rounds for time of:
10 Air Squats
10 Push ups
10 Step ups

Pics below, thoughts to Comments.

Evening Crash Course w/ the Boys – the Press Series

I dragged out the dumbbell chariot tonight so the boys could slug it out with some 25lbers.  We had a great session spending about 45 minutes getting introduced to the press, push press and push jerk followed by a tasty little couplet to work the shoulders.  WOD (Workout of the Day) and Pics below.  Nice job gents, next evening session Wednesday at 7.  Same bad time, same bad channel!  As always, thoughts and results to Comments.

WOD:
10 Minute AMRAP (as many rounds as possible) of:
10 Push Press (25lbs)
10 Burpees

The press is all about the aggressive turn around in the Dip and Drive.  Explode that hip and keep the back straight up and down.  Burpees are all about gutting it out, and getting those heels all the way up under you so you can jump out of the hole quickly and efficiently.