(201) 485-8800Email Us779 Susquehanna Ave, Franklin Lakes, NJ 07417

Month: June 2019

Monday WOD

Announcements

4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM
Please reserve time slot in advance. Thank you

CrossFit 201 – CrossFit

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Warm-up

1:00 Pigeon Pose Each side

2:00 Frog Stretch

Into…

AMRAP x 6 MINUTES

:30 Bike (Moderate)

5/5 Single Arm RKBS

5/5 KB Bent Over Row

10 Alt. Goblet Cossack Squats

STRENGTH

5×5 (30×1)

Back Squat @60-70% of 1rep max

-Rest 2:00 between Sets-

*Note – this is the first week of squat 8 week squat cycle!

Goal will be to build toward establishing new 1 rep max. 201 Build followers, stay with your own squat cycle 🙂

Back Squat (5 x 5)

Metcon

Metcon (Time)

Time Cap: 15 minutes

WORKOUT

4 ROUNDS FOR TIME

200 meters Run

20/15 Cal Bike

12 Strict Pull-ups

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LISA: GAINING CONFIDENCE WITH HEALTHY HABITS

Lisa may have lost weight and inches off her body, but she has gained so much confidence in the process. Through CrossFit and nutrition coaching, she has created healthy habits with exercise and food. Rather than seeing food as the enemy, like so many women do, we see it as fuel for your body and your engine to run correctly.

Your body needs to feel safe to be in a position to lose weight. We see so many ads telling us what to look like, how to eat, how to lose weight quickly, what to do, what not to do, it get’s so confusing. We end up under eating and over exercising, chronically. Then we feel burnt out and stop, only to start back up again when we feel hopeless. So how do we expect our bodies to magically lose weight and transform when we are constantly putting it under so much stress?

How do you make your body feel safe? How much food? What kind of food? How much exercise? This is everything I go over with every individual client. The process may be slower for some than others, but you have to see this as a lifestyle change. Yes, 12 weeks will absolutely give you that jumpstart and transform your body, but it’s what you take away from this program when you finish. You have the tools and the knowledge at your disposal that set you up for success when you finish the program.

What was your experience like working with Coach Stacey on your nutrition?  What did you learn?  

Coach Stacey worked with me to meet my own personal needs. Whenever I needed support she was there 24/7. When I thought I wasn’t doing well she always helped me to see the best and was my weekly positive motivation. I could have never done this with out her. I learned that food really is fuel for not just the body but the mind too. 

How training at CrossFit 201 impacted your fitness physically, mentally, and emotionally?

I have never been physically and mentally stronger in my entire life. I’ve gone to other gyms but quit because of lack of motivation. The 201 family has made me want to succeed. I have a drive now that I have never felt before and the confidence to be the best I can be. I have recently ran two 5K’s and came in 1st in my age group. I ran both races under 23 minutes and one of them was on the beach. 

How has your training at CrossFit 201 enhanced the quality of your life outside of the gym?

Besides sleeping better and feeling 100 times better that I have ever felt, I have a self-confidence now that I have never felt. CrossFit 201 have allowed me to live a physical and active life with my kids. My kids see me as someone who goes to CrossFit and runs. My daughter looks up to me as someone who can do anything, My family is now eating healthier and more active because of CrossFit and a healthy nutrition. 

What can you now do that you couldn’t do when you first started?

Well, my clothes fit better and I can wear a 2 piece again LOL… I can go out to dinner or go to a party without feeling like I have to get the food out of my system because I over ate. I can cook a meal and know exactly how much I need to eat (which turns out to be a lot more than I ever thought I could eat). I have a lot more strength, I can tell when carrying my kids and other objects. I can run a mile in 7 minutes. I no longer look at food as an enemy but now as a fuel for my body.

Can you share a little bit of your story and how fitness became a part of your life? What motivated you to start and what keeps you coming back?

I have always “donated” money to a gym. This is the first time I have stayed loyal and gone to CrossFit. CrossFit isn’t just a gym it’s a way of life and it comes with a support group. Since high school I have battled an eating disorder, I have never felt confident and I have never looked at food as something that can help me.

I tried CrossFit hoping for the best, and I got more than that. Once I started going to classes, I heard people talk about Macros. I looked it up and it almost sounded too good to be true, but I saw the results in 201, so I asked to start the 12 program. I was actually excited to start and hopefully this would be the missing part to eating healthy. With Coach Stacey’s help, support, honesty, and understanding she guided me step-by-step to make these past 12 weeks the healthiest and fittest I’ve had.

Talking with Coach Stacey weekly is what wanted me to keep going and stay healthy. I was being held accountable for my eating in the most positive way ever. I keep coming back because I want to keep up my progress. 

What pieces of inspiration can you share with other people to inspire them to make a positive change in their lives?

This nutrition program is not a diet it’s a positive life change, a reward that will not happen overnight, it takes work and commitment. Now that it’s over, I want to keep it up because the way I feel and the energy I have is amazing. I want to feel good about myself now and always, and the way I can do that is through CrossFit and with the help of the Coaches.   

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

2-3 person teams:

8×100 meter “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Metcon

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean RX+(50/35)| RX(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both

Buy-In and Cash-Out.

Cool Down

400 meter walk as a class

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Saturday WOD

CrossFit 201 – CrossFit

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Warm-up

400 meters run

CHIPPER WARM-UP

(10 Minute Time-Cap)

20 Up-Downs

20 Medicine Ball Front Squats

20 V-Ups / Tuck-Ups

20 Medicine Ball Push Press

20 Mountain Climbers (each side)

20 Medicine Ball Thrusters

Metcon

Metcon (3 Rounds for reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…

Run 800 meters then…

Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…

Run 800 meters

then… Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES

100 meters Run

7 Wall Balls (20/14)

7 Toes to Bar

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Friday WOD

CrossFit 201 – CrossFit

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Warm-up

AMRAP x 7 MINUTES

5 Sumo Stance Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

STRENGTH

5×5 (30X1)

Sumo Deadlift

@Moderate-Heavy

-Rest as Needed between Sets-

Sumo Deadlift (5 x 5)

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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Thursday WOD

CrossFit 201 – CrossFit

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Warm-up

3 Rounds

Partner Warm-up

Partner 1: :30 Arms only Rowing –

:30 Legs only Rowing –

1:00 Full Rowing Strokes

Partner 2…AMRAP of:

10 DB Strict Press

10 DB Hammer Curls

10 Tricep Kickbacks

Metcon

Metcon (Time)

PARTNER WORKOUT

IN TEAMS OF 2…

Time Cap: 30 minutes

FOR TIME*

150 Cal Bike

600 meters KB Farmer Carry (70/53)

150 Cal Row
*Partner 1 works while Partner 2 rests.

Partners walk the 600 meters

together switching as needed.

Cool Down

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

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Wednesday WOD

CrossFit 201 – CrossFit

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Warm-up

4 Rounds (10:00 CAP)

40 Jumping Jacks –

30 Mountain Climbers –

20 Straight Leg Sit-ups –

10 Up-Downs

15 KB Deadlifts –

12 Goblet Squats –

5/5 SA KB Front Squat –

5/5 SA KB Thruster

15 Ring Rows –

12 Kips Swings –

10 Jumping Pull-ups –

6 Kipping Pull-ups

STRENGTH

CLEAN COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy,Building

Sets 5-8 @Heavy, Across

Squat Clean (8 sets x 2)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale: 65/45

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Tuesday WOD

CrossFit 201 – CrossFit

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Warm-up

LINE DRILLS

Walking Knees to chest

Walking quad stretch

Lateral over-under (change direction half way)

Walking figure four

Lunge with twist

Toy soldiers

Walk on toes

Walk on heels

High knees

Butt kickers

Side Skip Jumping jacks (down and back)

Single Leg forward hop (right leg)

Single Leg forward hop (left leg)

Broad jump

100 meter run

10 forward and back leg swings with each leg

10 lateral leg swings with each leg

:30 Calf stretch against the rig with each leg

Metcon

Rannie (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400 meters Run After Each Full Round

**GHD Optional

Cool Down

5 minutes of foam rolling/ lax ball mobility

*Focus on hip flexors and calves

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Monday WOD

CrossFit 201 – CrossFit

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Warm-up

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

EXTENDED WARM-UP

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 between Sets-

Technique / Skill Work

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set toward a Moderate-Heavy Set of 3

Jerk

moderate to a heavy set of 3

Metcon

Metcon (Time)

Time Cap: 15 minutes

3 ROUNDS FOR TIME

25 Jerks RX+ (115/75)| RX(95/65)

5 Muscle-Ups

25/20 Cal Bike

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Sunday WOD

CrossFit 201 – CrossFit

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Warm-up

4 Rounds, increasing effort on the run each round…

-Toe walk 25’

-Heel walk 25’

-High knees 25’

-Butt kickers 25’

-Side shuffle 25’

-Broad jump 25’

-100m run

Round 1 – 25%

Round 2 – 50%

Round 3 – 75%

Round 4 – 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

RECOVERY WORKOUT

AMRAP 24 minutes

600 meters Run (EASY)

1:00 Plank Hold

400 meters Run (MODERATE)

:45 Sit-ups

200 meters Run (HARD)

:30 Bar Hang*

*Tuck or L-Position Optional

Cool Down

“RUMP PUMP”

NOT FOR TIME

200 meters Walking Lunge

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