Monday – 8/30/10

Weighted Pull Ups – 3×5
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MetCon:
30 KB Swings
25 Clap Push Ups
20 Back Squats, 50% 1RM
Run 1 Mile
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Post Pull Up loads and MetCon time to comments…
7AM Class getting Filthy!

Posted by Mike McKenna on 08.29.2010 at 7:03 pm// Tagged: WOD // 11 Comments »

Saturday – 8/28/10

MetCon: 21-15-9

Ring Dips

Row

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Post time to comments…

Posted by Mike McKenna on 08.27.2010 at 7:40 pm// Tagged: Couplet // 1 Comment »

Friday – 8/27/10

“Filthy Fifty”
(50 Reps)
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Box Jumps
Jumping Pull Ups
KB Swings 53#
Lunges
K2E’s
Push Press 45#
Back Extensions
Wall Balls 20#
Burpees
Double Unders
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Post time to comments...

Posted by Mike McKenna on 08.27.2010 at 11:19 am// Tagged: Benchmark WOD // 11 Comments »

Thursday – 8/26/10

1 Min – Max Push Ups
1 Min – Max K2E
1 Min – Max Box Jumps
(Rest as needed between sets)
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MetCon: 3 Rounds
Run 400m
15 Deadlifts, 225/150lb
15 Burpees
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Post Max Push Ups, K2E’s, Box Jumps and MetCon time to comments...

Posted by Mike McKenna on 08.25.2010 at 8:22 pm// Tagged: WOD // 7 Comments »

Westchester Marathon Festival

On Sunday, October 10, 2010 Westchester will host its annual Marathon Festival.  The options include a half marathon or quarter marathon.  (There is a walkers Half  Marathon as well.)

Myself, along with Brenda and many others here at CF 914 will be participating in the Half-Marathon and we strongly encourage everyone to take part in the event.

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Click the link below for more information and to register:
Westchester Marathon Festival
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Posted by Mike McKenna on 08.25.2010 at 5:19 pm// Tagged: Event // Have your say »

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    -Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
    -Keep intake to levels that will support exercise but not body fat.
    -Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
    -Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
    -Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
    ~Greg Glassman

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