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!