Workout 2 for 12/5/11

Warm up
pull up complex
low back hold with overhead extension 2*15
hollow rocks 2*15

Part 1
Thrusters 3RM

Part 2
10 burpees
15 kettlebell sum deadlift highpulls
20 kettlebell swings
5 rounds then
1500m row AFAP

Workout 1 for 12/5/11

Warm up
knees to elbows 2*15
plank to push up 2*20
Low back extension 2*15
rear delt flies 2*15

Part 1
10 min Partner ping pong deadlift 1 rep each

Part 2 
partner wod
2 rounds
battle ropes
20 push ups
battle ropes
30 squats
battle ropes
30 sit ups

1st Annual Max Effort Holiday Party and Award show!!!  December 2 Chateau de Lavrich

Workout 2 for 11/28/11

Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit. - Bear Bryant

Warm up

Super planks *2

Pikes 2*15

Toe touches 2*20

Part 1

1600m run

AFAP

Part 2

20 min AMRAP

5 Bodyweight Rows

10 Floor Press

15 KB front squats

Workout 1 for 11/28/11

"Unless you are willing to have a go, fail miserably, and have another go, success won't happen" - Phillip Adams

Warm up
 sit ups 2*15
 pikes w/ sliders 2*15
back extension 2*15
Rear delt rows 2*15

Part 1
5RM clean and press

Part 2
50 Walking lunges
400m run
50 pull ups
400m run
50 push ups
400m run
50 push press
400m run
50 toes to bar
400m run
AFAP

Workout 2 for 11/21/11

"Winning isn't everything, but wanting to win is."
Vince Lombardi


Warm up
Practice Kips
Pull up holds
Rear delt row 2*15
knee ins 2*15

Part 1
Back squats 5*5 @ 95% 5RM

Part 2
10 Burpees
20 Calorie Row
40 Boxjumps
80 Air squats
80 Sit ups
40 kettlebell swings
20 calorie run
10 manmakers
AFAP

Workout 1 for 11/21/11

We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do.
Samuel Smiles


Warm up
Low back extension with overhead reach 2*15
Band overhead
L holds *2
Plank to push up 2*20

Part 1
Push Press 5 RM

Part 2
4 rounds
25 Wallball subs
300m row
AFAP

SPIRITUALITY AND CROSSFIT

This was originally posted on crossfit Albany. This guy is right on the money!

Recently I have been spending a lot of time thinking.  Not about anything in particular, but just pondering things.  For those of you that know me, you know my life before CrossFit consisted primarily of yoga and Brazilian Jiu-Jitsu.

Often people would ask, “Aren’t they polar opposites of one another?”  My response was always, “No, they are the same.”

Being deep into a yoga practice or grinding out a hard fought grappling match may seem so different, but in reality, internally they are the same.  You have to take everything you have and erase it.  You have to “empty the trash” that is in your head, and focus on just being present.  While in yoga it may be struggling through a difficult posture and in wrestling it may be fighting off a choke, within both, that is all there is, nothing more, nothing less.

What does this have to do with Jay thinking…?

In CrossFit we are so caught up in the destination.  Fill in the blank…I wish I had ________!  (Muscle Ups, Pull ups, Double Unders, HSPU, a heavier Deadlift)  You get the idea.  What happens when you get those elusive movements?  You want another one, or you want more!  You don’t find happiness in getting them, you find happiness in the journey to getting them.

I think this is often lost on CrossFitters.  In yoga and Jiu-Jitsu, we realize, it’s the journey not the destination, because there isn’t a destination.  It’s about continuous improvement.

I would like to see more of our athletes approach CrossFit and of course life this way. 

Focus on every lift, every round, every rep, every breath.

Learn to love the journey of CrossFit, not your destination.  Be happy with where you are, not where you want to be.

Realize that in life, and in CrossFit, this moment is the only moment that matters.

“When we feel stuck, going nowhere–even starting to slip backward–we may actually be backing up to get a running start.” –Dan Millman

Workout 2 for 11/14/11

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will."
Vince Lombardi


Warm up
Pull ups 2*10-15
Hip flexor distraction 2 mins
Front/side/reverse lunges 10 of each
rear delt rows 2*15

Part 1
7 rounds:
3 deadlifts @ 95% of 3RM

Part 2
1000m run
21-15-9
OH lunge
v-ups
thrusters
1000m run

Workout 1 for 11/15

Warm up
jump rope 2 mins
low back exstension 2*15
rear delt flies 2*15
hollow rocks 2*15
slider planks 2

Part 1
Bench press 3RM

Part 2
7 Rounds:
5 cleans @ 90% 5RM
20 Chest to floor push ups
AFAP

Workout 2 for 11/7/11

Warm up
Overhead squat 2*15
Pass throughs 2*15
Rear Delt flies 2*15
Pull ups 2*10

Part 1
Thrusters 5 RM

Part 2
40 air squats
40 sit ups
2 farmers walks
30 Jump pull ups
30 boxjumps
2 farmers walks
20 calorie run
20 knees to elbows
2 farmers walks
10 burpees 10 cleans
2 farmers walks
AFAP

Workout 1 for 11/7/11

Warm up
Walking lunge stretch
low back extension 2*15
rear delt row 2*15
dips 2*15
hip flexor distract 1*1 each side

Part 1
800m run AFAP

Part 2
Hurricane with rower
Walking lunge
15 Bent over DB rows
row 45 secs at or better than 90% 500m
3 rounds
15 push ups
15 Pikes
row 45 secs at or better than 90% 500m
3 rounds
15 push press
15 Kettlebell swings

row 45 secs at or better than 90% 500m
3 rounds
AFAP

Workout 2 for 10/31/11

Warm up
overhead squat 2*15
pass throughs 2*15
Rear delt rows 2*15
pull ups 2*15

piriformis band distract 1*1 minute each side

Part 1
Find Back squat 5RM

Part 2
3 SDLHP (sumo deadlift high pulls)
200m run
6 SDLHP
200m run
9 SDLHP
200m run..............
AS high as you can go in 20 mins

Workout 1 for 10/31/11

Warm up
Lunge front lateral and rear 1*10 each
Low back extension 2*15
 rear delt flies 2*15
Dips 2*15
 Lat band distract 1*1 minute each side

Part 1
Find overhead press 5  RM (rep max)

Part 2
1 man maker
1 toes to bar
2 man maker
2 toes to bar
3,3 4,4......
12 min as high as you can go
then 1000m row

Workout 2 for week of 10/24/11

Warm up
lunge 50 feet
pull ups 2*15
rear delt rows 2*15
dips 2*15
hip flexor distract

Part 1
Deadlift 5RM

Part 2
40 lunges
40 jump pullups
600m run
40 boxjumps
40 push ups
600m run
40 push press
40 sumo deadlift high pull
600m Run
AFAP

Workout 1 for week of 10/24

Warm up
single arm row 2*15
low back exstension 2*15
band rear delt flies 2*15
distract lat stretch

Part 1
500m row
AFAP

Part 2
5 squat clean press
10 kettlebell swings
15 medicine ball situps
15 mins AMRAP

workout 2 for 9/5-9/9

Warm-up
Jump Rope 2 mins
roll out 4 mins
lunges
iso back extension with rear delt flies 2*15
mountain climbers 2*40
super plank 2*45

Workout
20 Deadlifts @ 60% max
25 chest to floor push ups
500m row
4 rounds AFAP

Workout 1 for 9/5-9/9

Warm up
jump rope 2 mins
roll out 4 mins
overhead squats 2*15
pull ups 2*15
Toes to bar 2*12-15

Part 1
Back Squat 5*3

Part 2
6 DB Front squat
3 pikes
6 DB Front squat
6 pikes
6 DB Front squat
9 pikes
12 mins AMRAP

Workout 1 for the week 8/29-9/2

Warm up
Row 2 mins
Roll out 4 mins
OHS 2*15
Back Extension with rear delt flies 2*15
Hollow Rocks 2*15

Part 1
1 clean
1  knees to elbows
1 push press
1 box jump
2,2,2,2....
12 mins as far as you can get

Part 2
1 plank walk
60 secs max push ups
rest 2 mins
2 rounds

workout 2 for the week of 8/22-8/26

Warm up
Cardio 5 mins
roll out lats and upper back 4 mins
pull ups 2*15
good mornings 2*15
v-ups 2*20
floor knee ins 2*15

Part 1
Thrusters 5*5

Part 2
5 Deadlifts 70% of max
every minute on the minute for 10 minutes

Workout 1 for the week 8/21-8/25

Workout 1
Warm up
5 mins cardio
roll out 4 mins
walking lunges
dips 2*12-15
rear delt flies 2*15
back exstension 2*15
sit ups 2*20
plank walks 2*5

Part 1
Bench Press 5*3

Part 2
Tabata(20 seconds on, 10 off)
8 rounds
Jump pullups
pushups
cleans
squat thrusts

Max Efforts of the week: 8/15-8/19

Great week everyone. We ha some great workouts and great indicidual performances this week. So lets get to it!

Workout 1

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10 chest to floor push ups
1000m row
AFAP

Leaders
Dave Greenwald 23.21
Jody Groh 24.12
Jen Baelis 24.23
Toni Nazzari 24.27

Dave Greenwald- Congrats to Dave on his first ever individual victory. Not only did he come back, but he came back with a vengeance. Great job! Dave has put alot of hard work in the pas 6 months and is ready to reap the rewards. And really whats more rewarding than a shout out on the blog!

JoJo Groh- Taking workout 1 for the women in what was as close a workout between 3 ladies as I've ever had so far. Awesome job JoJo! Also great work on workout 2 this week.

Jen Baelis- Took home 2nd in workout 2 for the ladies and had a great workout 2 this week with Toni.

Toni Nazzari- Shes baaaaaack! watch out everyone your favorite A-team member is back and put up a great time on a workout that didnt favor her. welcome back Toni, I'm excited to get the full team back!

Lets get after it this week!

workouts for the week: 8/15-8/19

Workout 1

warm-up
walking lunges
15 back extensions
15 rear delt flies
30 hollow rocks
40 mountain climbers
2 rounds

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10 chest to floor push ups
1000m row
AFAP

workout 2

warm up
15 oh squat
7 oh squat stretch
15 back extensions with rear delt flies
15 toes to bar
20 full sit ups
2 rounds

5 Snatch
10 push press
10 kb swings
15 min AMRAP

workouts for the week: 8/15-8/19

Workout 1

warm-up
walking lunges
15 back extensions
15 rear delt flies
30 hollow rocks
40 mountain climbers
2 rounds

50 chest to floor push ups
200m row
40 chest to floor push ups
400m row
30 chest to floor push ups
600m row
20 chest to floor push ups
800m row
10

Workouts for the Week: 8/1-8/5

Workout 1
Part 1
Incline Db Press 5*5

Part 2
10 Deadlifts
25 hanging rows
10 deadlifts
50 floor push ups
10 Deadlifts
75 KB swings
10 Deadlifts
100 pikes
AFAP

Workout 2
Part 1
Back Squat 5*5

Part 2
5 Clean and press
6 toes to bar
5 clean and press
9 toes to bar
5 clean and press
12 toes to bar
10 mins AMRAP

Max Efforts: 7/25-7/29

Alrite everyone, another great week for everyone. I was real happy and impressed with the results. So here we go!

Workout 1

12 thrusters

15 KB swings

200m sprint, 100m recovery x3

4 rounds for time

Workout 2

20 pullups

30 pushups

40 squats

50 sit ups

3 mins rest

Results:

Baelis average round time- 3 mins best round 2 mins 46 secs

Beth Rose average round time 3.5 mins best round time 3 mins 18 secs

Workout 3

1000m row

SA overhead lunge

floor press x15

f/s(front and side) raise x10

farmers walk

4 rounds

1000m row

results:

Remy Groh 20.27

JoJo Groh 21.07

Team Challenge

20 pullups

30 pushups

40 squats

50 sit ups

Rower until circuit complete

Rest until circuit complete

4 rounds AFAP 

Winners:

Gaby Groh, Leigh Birnbaum and JoJo Groh

Jen Baelis- Still holding the title another week! Can someone beat her? I'm waiting to see it. Ricky?? JoJo?? Beth?? anyone??

Remy Groh- Yup thats right. Bones Groh takes down mama JoJo. Nice work Rem!

Beth Rose- Nice work again from Guns N Rose. If shes one thing its consistently good. Nice job no both workouts this week!

Team Sandbag(JoJo, Gaby and Leigh) - Good work on the close victory over the spartans. 

Workouts for the week of 7/25-7/29

Workout 1
12 thrusters
15 KB swings
200m sprint, 100m recovery x3
4 rounds for time

Workout 2
20 pullups
30 pushups
40 squats
50 sit ups
3 mins rest

Workout 3
1000m row
SA overhead lunge
floor press x15
f/s(front and side) raise x10
farmers walk
4 rounds
1000m row

COME GET SOME!

Max Efforts of the week 7-18-7/22

Alrite another great week by everyone! Had some great performances and efforts throughout the week. I'll start by giving the workout results:

Workout 1
Part 1
SA Incline Press x12
Floor Push-ups x10
Push-ups x10
3 rounds

Part 2
Pull-ups
SA dumbell Snatch
DB Pullover
Pikes
21-15-9
1200m run
for time

Results:
Jen Baelis 16.59
Beth Rose 17.30


Workout 2
Part 1
SA OHP x12
BB OHP x10

Part 2
BB squats x20
BB cleans x10
350m row
5 rounds for time

Results:
Jen Baelis 19.15
Rick Lavrich 21.00
Beth Rose 22.06

Team Challenge:

Workout 1
21 Burpees
21 sit ups
18 burpees
18 sit ups
15 burpees
15 sit ups
12 burpees
12 sit ups
9 burpees
9 sit ups
6 burpees
6 situps
3 burpees
3 sit ups

Winner:
The Spartans (Rick and Dave)

Workout 2
3 Deadlifts
6 kettlebell swings
3 deadlifts
9 kettlebell swings
3 deadlifts
12 kettlebell swings

10 mins AMRAP

Winner:
The Spartans

Jen Baelis- The champ is here! Winner of both workouts 1 and 2 this week She's on a roll!

Beth Rose- Still pickin up those 2nds and 3rds this week. awesome job, keep up the good work and you'll keep improving!

Rick Lavrich- Ricky, you're slippin a little, lettin these ladies get the best of you. I know you hate losing so i'll expect a fierce effort!

Jen Zimmer- Good job this week. Very glad you decided to finish what you started in workout 2. If it doesn't kill you it only makes you stronger!

Great work everyone! I'm putting out a challenge to all of you. I better see some new winners this week! Baelis is startin to roll over you all. Show me what you got!

Max Efforts

Well obviously I'm again behind a bit with my posts so Im going to go over a few weeks right now. We've done a bunch of different workouts including max bench press and max deadlifts with many new PRs. Here is a list of new PRs.

 Bench Press
Rick Lavrich 205lbs
Dave Greenwald 165lbs
Erin Comeau 115lbs
Jen Baelis 105 lbs
Jen Zimmer 75 lbs

Deadlift
Dave Greenwald 255lbs
JoJo Groh 195lbs
Jen Baelis 185 lbs
Beth Rose 115lbs
Jen Zimmer 115lbs

Jen Baelis- Been on a tear the last few weeks! Has won 3 workouts in the last 3 weeks and got 2 new PRs in the deadlift and bench press! Keep it up!

JoJo Groh- Also been killin workouts the last 3 weeks. A new PR in the deadlift and beat the unstoppable force also known as Rick Lavrich 2 weeks ago head to head!

Rick Lavrich- Despite a stinging loss to JoJo he has been on his usual kick ass workouts, deadlifting 305lbs and bench pressing 205lbs while winning a couple workout of his own.

Dave Greenwald- the ever improving Dr Dave set new PRs in both bench press (165) and Deadlift (255) and has continued to get better and better each workout

Beth Rose- Set a new PR in the deadlift (115) and won a workout with 2 second places as well. On top of that has set the standard as the top mid workout dancer!

Jen Zimmer- The Zimm is making a charge for the A team! Setting new highs in the bench press and deadlift. She also has been completing all the advanced workouts for 3 weeks. Nice work Zimm!

Erin Comeau- The Dragon! Of course she thrived on our max week setting a new high for bench press (115). Shes also been doing a great job with new lifts like cleans and presses and closesly competing in all the advanced workouts!

Keep up the great work everyone!

Workouts for week of 7/18-7/22

Workout 1
Part 1
SA Incline Press x12
Floor Push-ups x10
Push-ups x10
3 rounds

Part 2
Pull-ups
SA dumbell Snatch
DB Pullover
Pikes
21-15-9
1200m run
for time

Workout 2
Part 1
SA OHP x12
BB OHP x10

Part 2
BB squats x20
BB cleans x10
350m row
5 rounds for time

workouts for the week of 6/27-7/1

workout 1


pullover x12
single arm dumbell row x12
3 rounds

flat barbell bench press x10
KB swings x15
band flies x12
hanging leg raises x10
push ups x15
600m run
30 mins AMRAP

Workout 2
Deadlift x10
walking lunges
3 rounds

Dumbell Squat overhead presses x15
front and side raises x10
500m row
20 mins AMRAP

Promotion to Blue Belt

I know a lot of you are forced to hear my stories of ju-jitsu training, so I figured Id make the official announcement on here that I was promoted to Blue Belt on Sunday. This was a very rewarding experience. I set a goal to achieve my blue belt when my knee healed up in January. Its been 6-8 hours a week of ju-jitsu training for the past 5 months to get 3 promotions in order to reach that goal. The most satisfying part of it are the highly advanced students that congratulated me and told me that I deserved it.

NEW GOAL: Purple Belt

Thank You

Thank you everyone who came and planned for Saturdays surprise early birthday part. I appreciate the fact that you all care enough to do that. It's very gratifying to know that I've positively impacted your lives. Also, Awesome gift! I'm one up on Ray in the technology dept! Thank you very much, Start planning for next year! Just kidding

Matt

Workout 1 6/6-6/10

Workout 1
Part 1
10 Single arm incline DB presses
15 push ups

Part 2
10 pull ups
10 cable rows
10 DB pullovers
400 m Run
4 rounds for time

Max Efforts: 5/22-5/27

Workout 1

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Run

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Row

10 push ups

15 bw squats

20 jump pull ups

4 rounds

500 Row

500 Run

Leaders

Beth Rose 28.31

Jen Baelis 33.26

Toni Nazzari 33.28

Workout 2

Hurricane

9 rounds

10 front squats

10 cable rows

30 second sprint

3 rounds

10 boxjumps

10 floor press

30 second sprint

3 rounds

walking lunges

10 barbell overhead presses

30 second sprint 3 rounds

Leaders

Toni Nazzari 17.12
JoJo 18.30


Workout 3 Team Event
4 Rounds
1minute each
Sumo Deadlift High Pull
Kettlebell Swings
Push Press
Squat Thrust

Team Leaders
Toni and Baelis avg. reps 23.9
JoJo, Beth and Dave avg reps 20.9

Individual Leaders
JoJo 411 total reps
Toni 390 total reps

JoJo top of the podium this week! Always a great job by one of the most motivated individuals I train. This week its time to get over the hump on deadlifts. I know you can do it!

Toni is back from France and back to top form. Awesome job running 9.8 for 30 seconds during the hurricane!

Beth Rose, got you moving faster than your comfort level and kicking everyones butt in workout 1!

Keep up the great work everyone!

Workouts for the week.....5/23-5/28

Workout 1
10 push ups
15 bw squats
20 jump pull ups
4 rounds
1000 Run

10 push ups

15 bw squats

20 jump pull ups

4 rounds

1000 Row

10 push ups

15 bw squats

20 jump pull ups

4 rounds

500 Row

500 Run

Workout 2
Hurricane
9 rounds
10 front squats
10 cable rows
30 second sprint
3 rounds
10 boxjumps
10 floor press
30 second sprint
3 rounds
walking lunges
10 barbell overhead presses
30 second sprint 3 rounds

The Blog is Back! Max Efforts of the Week 5/16-5/20

The blog is back up and running. Sorry about the last couple weeks. I've had some technical difficulties.

Workout 1
Run 1000
Row 1000
12 alternating db chest press
20 bw squats
12 flies
15 low leg lifts
15 push ups
run 1000
row 1000

Leaders
Rick Lavrich 29.38
Toni Nazzari 33.03
Jody Groh 34.46

Workout 2
15 Push Press
15 side raises
500m Row
4 rounds AFAP

Leaders
Rick Lavrich 13.44
Dave Greenwald 16.32
Jody Groh 17.34

Brendan Weafer Fight video

Check out my buddy Brendan's last fight. its a quick one!



http://www.4shared.com/video/rr0rJVhW/Brendans_155_Fight_-_Edited.html

Max Efforts 4/25-4/30

Workout 1
20 pull ups or jump pull ups
12 db squat cleans
15 rows
400m run
3 rounds for time

Leaders

Beth Rose 12.58

Erin Comeau 13.13

Workout 2
1500m row
15 BB squats
15 boxjumps
5 rounds
1500m row
For time


Leaders
Rick Lavrich 23 mins


Big Congrats to Erin Comeau (better known as the komodo dragon), not only for her second place finish in workout 1, but also for deadlifting 250lbs. Yea, you read that right, 250lbs. Now thats what I call a max effort!!


Awesome job to Dave Greenwald again this week. the best determination of anyone I train!


Beth Rose with her second straight week on top of the podium. I'm loving the fact you're finally getting that sprinter mentality!


Karin and HP again with a great week, completing the workout 1.


Ricky as always great work on workout 2. Nice job all week!


Great week everyone!






For time

workouts for the week: 5/2-5/7

Workout 1
30 Squat overhead presses
30 full sit ups
600m run

20 Squat overhead presses

20 full sit ups

600m run

10 Squat overhead presses

10 full sit ups

600m run

for time

Workout 2
10 deadlifts
10 bentover db rows
30 seconds rower
3 rounds

walking lunge 50 ft
10 floor presses
30 seconds rower
3 rounds

12 kettlebell swings
10 squat upright rows
30 seconds rower
3 rounds

This is 9 rounds straight, no breaks. Each rower is as fast as possible with you trying to get your max distance

Workouts for the week.....4/25-4/30

Workout 1
Part 1
15 Alternating dumbell chest press on the ball
15 band flies
12 push ups
100 JR revolutions
3 rounds for time

Part 2
20 pull ups or jump pull ups
12 db squat cleans
15 rows
400m run
3 rounds for time

Workout 2
Part 1
12 Dumbell overhead press drop set  x2
15 Side raises
3 rounds for time

Part 2
1500m row
15 BB squats
15 boxjumps
5 rounds
1500m row
For time

Bonus Workout to come......

Max Efforts of the week: 4/17-4/22

I wanted to give my Max Efforts of the week and the leaders for the advanced workouts. It was a great week by my entire client list with alot of outstanding performances!

Workout 1
Part 1
Pull-ups 5x5
Max Bench Press

Part 2
10 maneaters without overhead press
farmers walk 50 ft
12 mins AMRAP

Leaders
Ricky Lavrich 6 rounds 5 maneaters
JoJo Groh 6 rounds

Workout 2
Part 1
Max Deadlift

Part 2
10 Airsquats
20 Alternating kettlebell swings
10 Pushpress
10 mins AMRAP

Leaders
Beth Rose 7 rounds 10 airsquats 6 swings
Toni Nazzari 7 rounds 10 airsquats 6 swings
(1st tie I've ever seen in one of these workouts)

There were alot of PR's(Personal Records) this week so I wanted to recognize everyone who had one. I was so excited to see so many new records for you guys!

Bench Press PR's
Beth Rose 85 lbs (up 17.5% from last max out)
Toni Nazzari 75lbs
Rick Lavrich 205lbs
Judy Silber 100lbs

Deadlift PR's
Toni Nazzari 200lbs (this is double her weight!! One of the most impressive lifts I've ever had as a trainer!)
Jen Baelis 175lbs (only the second time she has done heavy deadlifts!)
Beth Rose 115lbs (up 20lbs from last max deadlift)
Judy Silber 95lbs

Awesome job to everyone who set personal records especially Beth Rose, Toni Nazzari and Judy Silber who set PR's in both deadlift and bench press!

Great week everyone! Keep it up for next week!

9 Year Old Girl Squats and Deadlifts

While I do not really understand why someone has a 9 year old girl lifting this much at such a young age, it is amazing that she did it nonetheless.

Max Efforts of the week: 4/11-16

Workout 1
Part 1
5 Pull-ups (modification is a jump pull up)
10 push ups
15 Medicine ball squats
10 min AMRAP

Leaders
Rick Lavrich 13 1/3
Beth Rose 12 2/3

Part 2
Walking lunge
20 Overhead barbell presses
100 revolutions jump rope
5 rounds AFAP

Leaders
Rick Lavrich 11.25
JoJo Groh 11.42


Workout 2 
Part 1
20 dumbell floor press
20 bent over barbell row
500m row
3 rounds for time

leader
JoJo Groh 11.48

Part 2
Boxjumps 21-18-15-12-9
Sumo Deadlift high Pull 9-12-15-18-21


Leader
JoJo Groh 7.47

Workout 3 
20 Front squats
20 Kettlebell swings
800m run
3 rounds for time

We did this as a team event this morning and combined times of the teammates.

Team Lavrich/Greenwald-39.01
Team JoJo/Guns N Rose-39.17

I'll start off the Max Efforts of the week with Ricky Lavrich. Great effort, great times. This competition continues to bring out the best in you buddy. Can't wait to see what you've got for next week!

Love what I saw from JoJo Groh this week. Speed continues to get better on the cardio and the strength is always there. Keep it up!

Beth Rose or as I like to call her Guns N Rose, awesome job this week! Got on the leaderboard for workout 1 part. Now you're starting to move as fast as i know you can. You're only getting better and better.

A huge shoutout to Dave (don't call me Rose) Greenwald. He got thrown into the fire and came out alive! Great work, way to stay tough with the big dogs!

Awesome job by the dynamic duo of Heidi (HP) and Karen. Rowing is coming along really well. Nice work on your squats this week! You ladies will be competing in those advanced workouts any week now!

Great work by the Zimm this week! No min effort from you this week. I think we're shuttin down that blog from here on out. Keep it up!

Lastly congrats to Christa Nagy. She could barely sit and get back off a bench. She is currently squating to a Med ball and lunging without assistance now. Awesome Christa!

Great week everyone. Very happy to see everyones hard work and effort throughout the week. Can't wait for next week! Lets continue to build on the momentum we've been building!

Check this video out. Put away those flip flops and get some casual sneakers to wear this summer!

Advanced Workouts for the week 4/11/11-4/16/11

I want to post the advanced workouts for the week in case you're not here this week or want to try them on your own. get after it!

Workout 1
Part 1
5 Pull-ups ( modification is a jump pull-up)
10 Push ups (modification is a bench push up)
15 Medicine ball squats
10 minutes AMRAP ( as many rounds as possible)
Part 2
Walking Lunge
20 Overhead barbell Presses
100 Revolutions Jump Rope
5 Rounds AFAP (as fast as possible)

Workout 2
Part 1
20 Dumbell Floor Presses
20 Barbell Rows
500m Row
3 rounds for time
Part 2
Boxjumps 21-18-15-12-9
Squat and High Pull 9-12-15-18-21

Workout 3
20 Kettle-bell swings
20  Medicine ball front squats
800m run
3 rounds for time

Post your results if you don't train these with me this week. Good luck!

Max Efforts: 4/4/11-4/9/11

Another first for the blog is the weekly Max Efforts:

First I want to acknowledge the leaders for this weeks advanced workouts:

Workout 1                                            
20 Single Arm DB Chest Press
10 DB cleans
12 knee in Push ups
20 air squats
4 rounds
AFAP (As Fast As Possible)

Toni Nazzari- 13.03 mins

Workout 2
20 Single Arm Overhead Presses
10 Deadlifts
15 side raises
run 400m
4 rounds
AFAP

Rick Lavrich-15.53
Toni Nazzari-17.07
Jody (JoJo) Groh-19.08


Nice job Ricky and Toni. By the way Ricky, Toni was not too thrilled about not being able to catch you in that second workout. Maybe we'll get her in at 6a after all.

I also want to point out jen Baelis who rocked her first advanced workout this week and finished workout 2 with a time of 19.57. Awesome job Jen! Watch out everyone, she's going to be at the top of these lists with all her hard-work!

Judy Silber was doing work on her best no rest rowing circuit to date. Keep it up!

Lastly, I want to shout-out Angie Gee. She may be a grandma but that didn't stop her from doing 65lb deadlifts and 25lb barbell squats. Awesome Ang! 

Great week everyone! Keep working hard and your max efforts will be on here too!

Welcome!

I know most of you did not think this day would ever come, but I've proven you wrong! This is your official welcome to Max Effort Training blog.

The purpose of this blog is to obviously help all of my devoted clients with their fitness goals through new avenues that I may not be able to showcase to you in detail during our one hour sessions.

I will be publishing posts that I have written, attaching articles i've found to be useful throughout the internet, all to benefit you and provide you with encouragment toward your own personal goals. It will be focused on not only excercise, but nutrition, and of course flexibilty.

To show my appreciation for your "Max Efforts", I will be using this forum to give a shoutout each week to specific clients who have had outstanding performances and strides during their fitness journeys. Please feel free to take advantage of this open forum to comment and ask questions about anything I post. I hope you all find this blog both useful and motivational!