Category: vlog (page 1 of 2)

Almost 41 Week – Aug 18, 2017

Published on Aug 18, 2017
I turn 41 Years old in 1 week 🥊 Physical Fitness (Use it or Lose it): I was 99% skipping my workout tonight but at 8pm I decided to go. This video is the last of 8 Rounds of my AMRAP: Friday August 18, 2017: 8:30pm- 9:24pm #AMRAP #WOD: Each Round: 1:151:30 minutes Speed-Rope: 1,2,3,4,5,6,7,8 = 8 Rounds 🔥 KB Squats: 24kg: 14 Squats/set: 1,2,3,4,5,6,7,8 🔥 = 112 KB Squats 🍻🔥 KB OH Press: 12kg 8 Presses/set (L/R): 1,2,3,4,5,6,7,8 = 64 OH Presses🔥 ——— #wod #weightlossgoals #fatburning #legday #HIIT #speedrope #nyc #martialarts #martialartist #kettlebells #boxing #hardfaststrong #kokyustrength #gregsoon

Speed Bag – Aug 15, 2017

Published on Aug 15, 2017
#power 🔥 Round 7 of 7 🥊 Tuesday August 15, 2017: 9:05pm-10:15pm #AMRAP #WOD: 0:36min. #Skillmill Sprints: 1,2,3,4,5 = 5 Sprints! KB Squats: 16 Squats/set: 24kg Kettlebell: 1,2,3,4,5 = 80 Squats! Heavy Bag Work: 3:00min. Rounds & 1:00min. rests: 7 Rounds HB 1 Round Speed Bag 🍻 ——— #wod #weightlossgoals #boxing #boxeo #sprintintervals #workout #nyc #martialarts #martialartist #skillmill #heavybag #baggloves #hardfaststrong #kokyustrength #gregsoon

Heavy Bag Combinations – Aug 15, 2017

Published on Aug 15, 2017
#power 🔥
Round 7 of 7 🥊
Tuesday August 15, 2017: 9:05pm-10:15pm
#AMRAP #WOD:
0:36min. #Skillmill Sprints:
1,2,3,4,5 = 5 Sprints!

KB Squats:
16 Squats/set: 24kg Kettlebell:
1,2,3,4,5 = 80 Squats!

Heavy Bag Work: 3:00min. Rounds & 1:00min. rests:
7 Rounds HB
1 Round Speed Bag 🍻

24 Kilo Kettlebell Squats – Aug 13, 2017

Strength + Speed = Power 🥊 I did 184 Kettlebell Squats today over 9 Rounds. This vid is the Last Round. Sunday August 13, 2017: 5:10pm- 6:05pm #AMRAP #WOD: Total: 9 Rounds! Each Round: +1:30 Minute Speed-Rope: 1,2,3,4,5,6,7,8,9 🍻 KB Squats: 24kg Kettlebell: 20 Squats/set: 1,2,3,4,5,6,7,8,9 🍻 ——— #wod #fatburning #legday #proprioception #somaticmovement #workout #nyc #martialarts #martialartist #kettlebellsquats #boxeo #boxing #powercleans #hardfaststrong #kokyustrength #gregsoon

Speed Rope – Aug 13, 2017

Published on Aug 14, 2017
Vid is the last of 9 Rounds: #speedrope #doubleunders etc. Sunday August 13, 2017: 5:10pm- 6:05pm #AMRAP WOD: 9 Rounds! Each Round: +1:30 Minute Speed-Rope: 1,2,3,4,5,6,7,8,9 🍻 KB Squats: 24kg Kettlebell: 20 Squats/set: 1,2,3,4,5,6,7,8,9 🍻 ——— #wod #weightlossgoals #fatburning #legday #skippingrope #sprintintervals #workout #nyc #martialarts #martialartist #boxing #boxeo #hardfaststrong #kokyustrength

WOD Sunday June 25 – Snatch

Thanks to @crossfit_nyc I learned to snatch — 115lbs. today after learning it 2 weeks ago. #fitover40
#ilovesnatch
Sunday June 25, 2017:
Run/Sprint Intervals: .55mi/4:41min. @ 6.5mph
.25mi/1:47min. @ 8.6mph
.25mi/1:40min. @ 9.0mph
Total: 1.01 miles ——— Barbell #WOD:
Barbell Hang & Power Snatch:
45×2, 55×2, 65×2, 75×2,
85×2, 95×2, 105×2,
115×6 🍺🍺
Total: Amazing
#fitnessover40
#wod #weightlossgoals #fatburning #legday #workout #nyc #martialarts #martialartist #healing#hardfaststrong #powersnatch #hangsnatch

WOD: June 21, 2017 – Front Squats!

Wednesday June 21, 2017:
Functional Strength WOD: @ crossfitnyc
8pm- 8:50pm
6 Rounds:
10 Burpee & Jump Pull-ups = 60 reps
100ft. Sled-Pulls:
2 rounds @ 180lbs.
1 round @ 125lbs.
3 rounds @ 135lbs.
#fitover40 🍺
Post-WOD Lifting @equinox:
1 Barbell Cleans & 10 Front Squats:
@ 135lbs.: 10,
@ 145lbs: 10,
@ 175lbs: 10 🔥🍺
@ 155lbs: 11 🍺
= 41 Front Squats!

Barbell Bentover Rows:
@ 135lbs: 10,
@ 145lbs: 10,
@ 175lbs: 8,
@ 155lbs: 12 🍺

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD June 18 – Deadlifts 325×6

Sunday June 18, 2017:
WOD:
Airsquats: 15,15,15,16,18,
20,20 = 119 Air Squats
Barbell Deadlifts:
135lbs: 10,
185lbs: 10,
225lbs: 10,10,6 🍻
275: 8,8 🍻
325lbs: 6,2 🍻

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD: June 16 – Thrusters, Burpees & more

Friday June 16, 2017:
WOD: 8:10pm-9:05pm
#AMRAP:
6 Rounds: 30 min.
Airsquats:
15,15,15,15,15,15 🍻
Barbell Thrusters:
@ 95lbs: 6,6,7,10,8,9 🍻
Burpees: 6,6,7,8,8,9 🍻
—–
1 Barbell Clean & Front Squats: 6,6,6,6 🍻
—–
WOD: Crossfit Class D Fundamentals @ 1pm:
3 RFT: 7:20min.
15 Thrusters
@ 45lbs.: 45
12 Burpees: 36
#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD: June 13, 2017 – Cleans, Squats, Box Jumps

Fast forward to 0:57 for the Box Jumps. 7 rounds on 6/13 (full WOD written below):

Published on Jun 15, 2017

Tuesday June 13, 2017:
WOD: #AMRAP:
9:05pm-10pm
7 Rounds! 🔥🍻
3 Barbell Cleans:
@ 135lbs: 4,4,4,4,4,4,5 = 29 Cleans!
10 Front Squats:
@ 135lbs.: 10,10,10,10,11,11,11 = 73 Front Squats!
8 Box Jumps: 8,8,9,9,9,10,9 = 62 Box Jumps 🔥🍻🔥🍻

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist #healing #airsquats #hardfaststrong

WOD – Barbell Clean – Squats – Rows Thursday June 8, 2017

This video was my 5th Set from Last Night’s WOD: Here I am performing a Barbell Clean to Front Rack, 12 reps of the Front Squat, immediately followed by 12 Barbell Bentover Rows.  

Pointers for performing any or all of these exercises is to Engage your Core Muscles throughout the exercise (transverse abdominis, rectus abdominis and obliques), keep your back flat and to keep breathing in a controlled manner.

The full WOD is listed below the video.

Thursday June 8, 2017:
Run/Sprint Intervals:
.21 mile Intervals:
1:56min. @ 6.5mph.
1:40min. @ 7.5mph.
1:28min. @ 8.5mph.
1:19min. @ 9.5mph. 🔥
1:19min. @ 9.5mph. 🔥
.23mi/1:37min. @ 8.5mph 🔥
.25mi/1:40min. @ 9.0mph. 🔥
Total: 1.53 miles 🍻
———
Barbell WOD:
Barbell Clean & Front Squats:
@ 135lbs.: 6,6,7,7,
@ 155lbs: 7,12,7,10 🍻
Barbell Rows:
@ 135lbs.: 10,7,5,12 🍻
@ 155lbs: 7,10,7 🍻
Total: 62 Front Squats

#fitnessover40
#wod #weightlossgoals #fatburning #legday #sprinting #sprintintervals #workout #nyc #martialarts#martialartist

Barbell Bent-over Rows for Back Strength and Size

In this short video I demonstrate the Barbell Bent-over Row.  This is the best exercise if your goal is to create a wide, thick, strong back.

Because the Bent-over row is executed from a “hip-hinge” position (bent-over) it engages the core and legs in addition to the back and is considered a “compound” movement.

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