WODS

Week of 1/26/15

Week of 1/26/15:

 

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Monday, 1/26/15:

 

CrossFit:

20mins: OHS, 1RM

 

8min AMRAP:

12 OHS (95/65)

24 Double unders

 

Just Results:

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Week of 12/29/14

Monday, 12/29/14:

CrossFit:

20mins: bench press: 3-3-3-3-3

4 rounds, 18min cap

500m row

Rest is equal to the time it took you to row the 500m.

 

Just Results:

30min partner AMRAP:

Alternating partners, 

9 bench press

12 burpees

15 cal row

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Week of 12/22/14

Weekly challenge:

5min burpee over box AMRAP!

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Monday, 12/22/14:

CrossFit:

30mins: Snatch, 2 reps, EMOM

3 rounds: 40%, 2 min rest

3 rounds: 50%, 2 min rest

3 rounds: 60%, 2 min rest

3 rounds: 70%, 2 min rest

10mins: snatch, single reps

 

10min AMRAP:

10-9-8-7-6-5-4-3-2-1:

Wall ball (20/14, 10ft target)

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Week of 12/15/14

 

Weekly challenge: Max distance legless rope climb, or max distance rope climb

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Monday, 12/15/14:

CrossFit and Just Results:

For time, 35min cap:

30-20-10: Bench press (Rx=body weight)

500-1000-2000m row

Weighted Dips, Rx@1.25% (or regular Dips) can but use to substitute the bench press.

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Tuesday, 12/16/14:

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Week of 12/8/14

 

Weekly Challenge:

10min cap:

21-15-9: 

Cals row

Bar facing burped (over rower)

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Monday, 12/8/14:

CrossFit:

20mins: 1RM power clean

W.O.D

10min AMRAP, 5 rounds:

1 min max calories row

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Friday: 12/5/14

CrossFit:

10min: Warm up

15min: 1RM Snatch

W.O.D

For time, 20min cap

21-18-15-12-9-6-3:

Snatch  (95/65)

Pistols 

 

Just Results:

10min: Warm up

10min: build to moderate 5 rep GTO

 

30min EMOM, 15 rounds:

5 GTO

20 lunges

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Thursday: 12/4/1

CrossFit:

8min: Warm up

12min: set up for WOD

W.O.D

30min EMOM, 10 rounds:

1st: 5 Hang Power Clean

2nd: 7 Pendlay Rows (or 5 PR)

3rd: 9 Burpee Box jumps (or 5 BBJ)

 

Just Results:

15mins: Warm up w/Russian swing technique

W.O.D

30min AMRAP:

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Time Flys BY!

Something I’ve been thinking about recently is time… I’m about to start my Junior year, and all I’ve thought about since Finals ended my Sophomore year is: Where did the time go?! I feel like it was just yesterday that I was a little Middle Schooler, so innocent and young. And here, I am, about to be an upperclassman. How crazy is that?

So time has been on my mind. Not just long stretches of time, like the time between my sixth grade yearbook and my tenth grade yearbook, but the short amount of time, like the time it takes me to walk my dog. 

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The REAL Killers...

 

I’m going to tell you a secret– something that the smartest, most cutting edge health professionals all know and have been talking about amongst themselves for a very long time. This information isn’t widely known or accepted yet, but it will be—at which point we will all be shaking our heads looking back on this period in medical history and saying “What were we thinking?”

Get ready to be shocked:

High cholesterol doesn’t cause heart disease.

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CrossFit Sound Beach

 

What is CrossFit?

CrossFit is the newest and fastest growing program in sport performance training. The Carozza Fitness CrossFit curriculum focuses on functional fitness that incorporates everyday movements with different load capacities and time requirements.  CrossFit stimulates the body’s metabolic and cardiovascular system to increase heart and overall health.

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Why all the Rowers Chief?

 

We are often asked:

“What makes the indoor rower any better than other forms of equipment for metcon [metabolic conditioning] training?”

The typical measure of aerobic exercise is elevated heart rate, which increases blood flow, bringing oxygen to power the muscles, and of course, a lot of heavy breathing. All this elevated activity of the lungs and heart trains and conditions the cardiovascular system. Rowing, though, has some unique advantages over other forms of aerobic training that are often overlooked.

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Joanne Pollicella

1) How did you hear about the gym originally? Mike and I have a history together. Every gym he worked at I followed him and trained with him at those gyms. I had lost my job and didn't have the funds to continue to train. One day I was browsing on Facebook, his name popped up and I messaged him because I was just really unhappy with myself and told him I needed to get back into the gym.

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I'm Baaaack!

I am back at Carozza Fitness now that the basketball season is officially over. With my free time I plan on mixing conditioning with fun time... That means buddy workouts! Whether my friends like it or not they have been joining me in many fitness classes and gym workouts.

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