Author: Ben

Tues 9.27.16

“The difference between failure and success is doing a thing nearly right and doing a thing exactly right” 

Warm Up:

  • 3 Rounds (with empty barbell) of: 5 Good morning, 5 Muscle snatch, 5 Snatch grip push press, 5 Overhead squat

Strength: Back Squat, 4×5 @80%, Every 90 Seconds

WOD: 10RFT

  • 3 Power Snatch 135/95 (we are challenging ourselves with the weight today)
  • 15 Wall Ball 20/14 (Scale a weight that you can do 15 unbroken) (the goal is rounds not grinding out wall balls)
    • 25 Min Cap

Shoutouts: None
Box News:  None
Events:

Mon 9.26.16

“You can’t do more tomorrow for what you lacked today”

Strength: Hang Power Clean, 4×3, 90 every 90 seconds, work up to a heavy 3RM

WOD: AMRAPS

  • 7 Min 
  • 800 Meter Run Buy In then with the remaining time AMRAP of
    • 9 Hang Power Cleans 105/75 (Start Light, end heavy. Scale Up today with weight!)
    • 25 Double unders (Don’t mess around with your doubles today. If you don’t got them, don’t try them today. 

Rest 3:00

  • 6 Min 
  • 400 Meter Run Buy In then with the remaining time AMRAP of
    • 6 Hang Power Cleans 125/95
    • 25 Double unders

Rest 3:00

  • 5 Min 
  • 200 Meter Run Buy In then with the remaining time AMRAP of
    • 3 Hang Power Cleans 145/115
    • 25 Double unders

Shoutouts: Liz  and Kendra Bday

Box News:

  • None

Events:

Sat 9.24.16

Team Bootcamp – 3 people

Part A: 200 Meter Rely for Max Meters (10 min)

Part B: AMRAP 10 min 

  • Person one: Holds plate over head
  • Person two: 20 Squats
  • Person three: 12 Alt Step Ups

Part C: 10 Min AMRAP 

  • Person 1: Plank
  • Person 2: Bicep Plate Hold
  • Person 3: 50 WJR

9.24.16 WOD

Fri 9.23.16

“Winning is not a goal, it is a by-product” 

Skill: Muscle Up

  • Eventually find everyone’s Scaled option and do 3 rep EMOM for 5 minutes

WOD: 20 Min AMRAP 

  • 26 Pistols – Alt 1 for 1 (Challenge yourself here)
  • 13 Burpees (fast)
  • 5 Ring Muscle Ups (scale accordingly)

Shoutouts: Cathy W – 3 year anniversary Sunday

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

9.23.16 SCORES 9.23.16 WOD

Thurs 9.22.16

“To finish first; you’ve got to run like you’re in second”

Skill: Pull Up (Stay as close to strict as possible) (review negatives, jumping pull ups, re-establish what bands are appropriate to use on a personal level)

  • 4×8

WOD: Every 4 Min for 28 min

  • 400 Meter Run (scale down to 200 Meter if you see your 400meter is taking over 3 minutes)
  • 12 Floor Presses (135/95) (moderate weight, should be able to get out at least 8 every time)
  • 6 SDHP (135/95) (heavy today, these 6 should be a challenge)
    • rest the remaining time before the next 4 minute interval starts
    • nothing to record

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

9.22.16 wod 9.22.16 scores

Wed 9.21.16

“Wake up every morning with determination so you can go to bed every night with satisfaction”

Warm Up: 2 rounds:

  • 10 Hanging knee tucks or leg raises 
  • 10 Hollow/Bananas
  • 20 Second Rear Support

Strength: Push Jerk, 4×6, 75%, Every 90 Seconds (focus on cycling the bar from one rep to the next)

WOD: 4RFT

  • 21 Push Press (95/65) (Move fast, lift light)
  • 18 Cal (Alternate rounds between the row, bike, or ERG) (go hard)
  • 15 T2B (moderate challenge today. Start with T2B and scale down as you get more inefficient)
    • 24 Min Cap

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

9.21.16 scores 9.21.16 wod

Tues 9.20.16

“The superior man acts before he speaks, and afterwards speaks according to his action”

Strength: Power Clean , 4 Rep EMOM, for 6 Rounds (choose your weight to challenge yourself) (you may add weight as you go) (no rule on TNG)

Warm Up: 4 rds of 20:20 of Ring Support Holds from the top of a dip position then 4rds of 20:20 front supports (see videos Below)

WOD: 5RFT

  • 8 Cleans (185/125) (heavy-ish)
  • 12 Ring Dips (if scaling to the box or bench please make sure you are getting low enough)
  • 25 ABMAT Sit Ups
  • 30 Seconds of Front Support (if you drop your penalty is the remaining seconds in burpees…ex) if you drop after 20 seconds you owe 10 burpees)
    • 22 Min Cap

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

 9.20.16 wod 9.20.16 scores

Mon 9.19.16

“Most people fail because they trade what they want most for what they want at the moment”

Strength: Front Squat, 6×8, Every 90 Seconds (add weight as you wish) start at 55%

WOD: Sprint Interval AMRAP

  • 15 Wall Balls (20/14) (Scale to get 15 unbroken everytime, I will take a 10/5 if you want to get the extra challenge)
  • 2 Legless Rope Climbs (Scale up more than your usual and scale back as the WOD progresses as needed, Start difficult)
  • 1 Min Rest
    • 18 Min

Then

Away from the WhiteBoard Partner Challenge: (guy/girl is possible)

  • 3 Min Max Cal Row (must switch after 15 calories for men and 10 calories for women)
  • Solo Rowers: 45 Seconds work 45 Seconds rest for max calories as well. 

Shoutouts: Majid Bday, Kyle and Jodi 3 year anniversary

Box News:

  • This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
  • We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
  • Please answer the questions below and email them to me (or just some of them)
    • 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
      2.       What did you find as a result of becoming a member of IF/CFS?
      3.       What specific feature did you like most about IF/CFS?
      4.       What are three other benefits of IF/CFS?
      5.       Would you recommend IF/CFS? If so, why?
      6.       Is there anything you’d like to add?

Events:

9.19.16 WOD 9.19.16 Scores

Fri 9.16.16

 “Being down is only permanent if you make it that way” 

Skill: HSPU, 5 Reps EMOM for 5 rounds (challenge yourself)

WOD: 10-20-30 For Time

  • 10 Strict Press (95/65) (start light so the later sets are not too heavy)
  • 10 KBS (70/50) (Use the standard KB you usually use)
  • 10 Pull Ups (challenge yourself on the set of 10, have other bands available for later rounds)
    • 20 Push Press (115/85)
    • 20 KBS
    • 20 Pull Ups
      • 30 Push Jerk (135/105)
      • 30 KBS 
      • 30 Pull Ups
        • Record time

Beyond the Whiteboard:

  • 4×8 DB Bicep Curls
  • 4×10 Hollow Body Rocks

25 min total cap on everything

Shoutouts: Tom Costello 2 year anniversary

Box News:

Events:

9.16.16 scores 9.16.16 wod

Thurs 9.15.16

“The joy of victory comes from the monotony of repetition”

Skill: Toes to Bar (hollow/banana motion) AND Snatch Balance (4×4) after every set of snatch balances perform 5 toes to bar or great knee tucks. Keep the weight light on the snatch balances!!!

  • Today we are going to catch in a partial squat aka above parallel

WOD: 10 Min Ladder

  • 10 BJO (24/20) (goal is to keep moving, scale down as needed)
  • 2 Hang Power Snatches (95/65) (Light Snatches)
  • 10, 4
  • 10, 6
  • …continue for 8 minutes and then record score

3 Min Rest

For Time 21-15-9

  • Deadlift (185/135) (moderate weight)
  • Toes to Bar (challenge yourself today)
    • 10 min cap. Record Time

1 Min rest

  • 4 Min Max Bike Calories With a Partner  (switch whenever)

*classes that have over 14 will perform this on the rower (athlete 15+ on the sign up)

Shoutouts: None

Box News:

Events:

9.15.16 WOD 9.15.16 Scores