Guerrilla Fitness http://www.guerrillafitness.net Revolutionizing Strength & Conditioning Sun, 19 May 2013 00:00:28 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 Montclair Workout for 5/19/13 http://www.guerrillafitness.net/2013/05/montclair-workout-for-51913/ http://www.guerrillafitness.net/2013/05/montclair-workout-for-51913/#comments Sun, 19 May 2013 00:00:28 +0000 Gregg Arsenuk http://www.guerrillafitness.net/?p=8393 Montclair Workout for 5/19/13

Workout of the Day

Conditioning (max effort)
75 Push press 95#/65#
800m Run
1k Row
 
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]]> http://www.guerrillafitness.net/2013/05/montclair-workout-for-51913/feed/ 1 Morristown Workout for 5/19/13 http://www.guerrillafitness.net/2013/05/morristown-workout-for-51913/ http://www.guerrillafitness.net/2013/05/morristown-workout-for-51913/#comments Sun, 19 May 2013 00:00:23 +0000 Mike Metzger http://www.guerrillafitness.net/?p=8421 Morristown Workout for 5/19/13

Karianne is currently 12th and Erin is 25th in the Northeast region!!  

Workout of the day:

Event 1 from the 2013 Regionals
"Jackie"
1K Row
50 Thrusters 45#
30 Pull ups

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]]> http://www.guerrillafitness.net/2013/05/morristown-workout-for-51913/feed/ 1 Montclair Workout for 5/18/13 http://www.guerrillafitness.net/2013/05/montclair-workout-for-51813/ http://www.guerrillafitness.net/2013/05/montclair-workout-for-51813/#comments Sat, 18 May 2013 00:00:24 +0000 Gregg Arsenuk http://www.guerrillafitness.net/?p=8390 Montclair Workout for 5/18/13

Workout of the Day

Teams of 4/Strongman Medley

In this workout you move from each of five stations after 90 seconds.The clock does not reset or stop between exercises. This is a 7.5 minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately

4 Rounds
Max rep sledgehammer swings
Max distance prowler sprint hi/lo
Max distance sled drag
Max rep Squat: overhead/front/back 

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]]> http://www.guerrillafitness.net/2013/05/montclair-workout-for-51813/feed/ 4 Morristown Workout for 5/18/13 http://www.guerrillafitness.net/2013/05/morristown-workout-for-51813/ http://www.guerrillafitness.net/2013/05/morristown-workout-for-51813/#comments Sat, 18 May 2013 00:00:24 +0000 Mike Metzger http://www.guerrillafitness.net/?p=8418 Morristown Workout for 5/18/13

Workout of the day:

21-15-9
Cleans 135#/95#
Ring dips

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]]> http://www.guerrillafitness.net/2013/05/morristown-workout-for-51813/feed/ 2 Montclair Workout for 5/17/13 http://www.guerrillafitness.net/2013/05/montclair-workout-for-51713/ http://www.guerrillafitness.net/2013/05/montclair-workout-for-51713/#comments Fri, 17 May 2013 00:00:55 +0000 Gregg Arsenuk http://www.guerrillafitness.net/?p=8387 Montclair Workout for 5/17/13

Workout of the Day

Strength
Power Clean 3x3
Deadlift 5RM

Conditioning (sustained effort)
4 Rounds
10 Burpees
15 Toes to bar
400m Run
 
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]]> http://www.guerrillafitness.net/2013/05/montclair-workout-for-51713/feed/ 3 Morristown Workout for 5/17/13 http://www.guerrillafitness.net/2013/05/morristown-workout-for-51713/ http://www.guerrillafitness.net/2013/05/morristown-workout-for-51713/#comments Fri, 17 May 2013 00:00:19 +0000 Mike Metzger http://www.guerrillafitness.net/?p=8416 Morristown Workout for 5/17/13

Karianne and Erin will be at the Northeast Regionals this weekend!  We wish them the very best!  You can follow their performance at games.crossfit.com.

Workout of the day:

2 Rounds:
50 Kettlebell Swings 1.5/1pood
25 Box jumps 24"/20"
Run 800 meters

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]]> http://www.guerrillafitness.net/2013/05/morristown-workout-for-51713/feed/ 16 Montclair Workout for 5/16/13 http://www.guerrillafitness.net/2013/05/montclair-workout-for-51613/ http://www.guerrillafitness.net/2013/05/montclair-workout-for-51613/#comments Thu, 16 May 2013 00:00:54 +0000 Gregg Arsenuk http://www.guerrillafitness.net/?p=8385 Montclair Workout for 5/16/13

Workout of the Day

Strength 
Press (2x5, 1x5+)
 
Conditioning (sustained effort)
1K Row
50 Push-ups
50 Wallballs 20#/14#
50 Sit-ups
50 Pull-ups
 
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]]> http://www.guerrillafitness.net/2013/05/montclair-workout-for-51613/feed/ 7 Morristown Workout for 5/16/13 http://www.guerrillafitness.net/2013/05/morristown-workout-for-51613/ http://www.guerrillafitness.net/2013/05/morristown-workout-for-51613/#comments Thu, 16 May 2013 00:00:25 +0000 Mike Metzger http://www.guerrillafitness.net/?p=8411 Morristown Workout for 5/16/13

Workout of the day:

"Lynne"
5 Rounds
Max reps bodyweight bench press 
Max reps pull ups
* Rest as needed between sets

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]]> http://www.guerrillafitness.net/2013/05/morristown-workout-for-51613/feed/ 1 Montclair Workout for 5/15/13 http://www.guerrillafitness.net/2013/05/montclair-workout-for-51513/ http://www.guerrillafitness.net/2013/05/montclair-workout-for-51513/#comments Wed, 15 May 2013 00:00:47 +0000 Gregg Arsenuk http://www.guerrillafitness.net/?p=8383 Montclair Workout for 5/15/13

Workout of the Day

Conditioning (sustained effort)
30 reps where 1 rep equals:
1 Power snatch 85#/55#
1 Hang power snatch 85#/55#
1 Overhead squat 85#/55#
 
*400m run penalty each time you set the bar on the floor 
**Power snatch is touch and go
 
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]]> http://www.guerrillafitness.net/2013/05/montclair-workout-for-51513/feed/ 8 Morristown Workout for 5/15/13 http://www.guerrillafitness.net/2013/05/morristown-workout-for-51413/ http://www.guerrillafitness.net/2013/05/morristown-workout-for-51413/#comments Wed, 15 May 2013 00:00:47 +0000 Mike Metzger http://www.guerrillafitness.net/?p=8396 Morristown Workout for 5/15/13

Workout of the day:

Strength:

3-3-3-3-3
Overhead squats

Workout of the day:

7 Rounds:
1 Snatch deadlift
1 Hang squat snatch
2 overhead squats
rest 30 seconds
* All at 70-75% of that days 3 rep max

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