Member Of The Month – March 2014 – Henry Jaen

Henry 3

Henry has been with us since May of 2012 and is a dedicated member of the 6:30am class. The effort he puts in every day is impressive and consistent. He always arrives with a smile and despite the outside temperature we have yet to see him without his trademark blue hoodie! Henry continues to improve and is a constant inspiration to the other members around him. Not only does he inspire the members, but is an inspiration to all of us as coaches!

Here is what Henry has to say…

Growing up in the Bed-Stuy section of Brooklyn during the ‘70’s and early ‘80’s I had to be physically and mentally fit in order to survive; specifically, I learned to run fast. This self-motivation formed the basis of who I am today and it served me well during my years in with the army rangers and later when I served in Iraq.

As far as maintaining my physical well-being, the decades following the ‘80’s was an uninspiring hodge-podge gyms and dead-end workout programs. I knew that with 2 active boys at home I needed to find a well-structured, effective, but varied program.

It wasn’t until April of 2012 when I read about Crossfit in the NY Post that I became intrigued. Surprisingly, I found that such a place existed in Kingston less than 2 miles from my work! I was offered two free trials and I was hooked. The workouts at Crossfit are mentally and physically challenging, my morning ‘family’ encourage me – as I do them, and the instructors correct my technique and push me to do more. Proof of that has been that since I’ve been with CF Ulster I’ve worn out 2 pairs of sneakers and a hoodie. Usually I wear out a pair of sneakers every 3 years or so and a hoodie every 5 years. (I’m due for a new hoodie soon.) Whereas I may be past my prime now, I’m glad I can still hang with the younger guys and gals. I have finally found a home in Crossfit….now if they would play more ‘70’s Classic Rock music it would be THE perfect gym.

Training Week Of April 7th, 2014

Week 2 of 8

Monday-

A1- Backsquat 5-6 reps @30X1; Rest 1:00
A2- Standing 2 Handed KB Press 5-6 reps @30X1; Rest 1:00 x 5 sets
B1- RDL 8-10 reps @30X1; Rest 1:00
B2- Barbell Skull Crushers 8-10 reps @50X1; Rest 1:00 x 3 sets
C- 5 sets:
:30 Sit Ups
:30 Rest
:30 Mountain Climbers
:30 Rest

A- Heaviest possible
B- Slow descents on tempos, heavier than last week
C- Pace it a little in the beginning

Tuesday-

A- Hang Power Snatch 5 reps x 5 sets; Rest 1:30-2:00
B- Strict Pull Ups 8-10 reps @30X1 x 3 sets; Rest 1:30-2:00
C- Russian KBS 20 reps EMOM x 9 minutes
D- Plank 3 x max hold; Rest as needed

A- 5 reps without dropping bar, full pause a top of the knee
B- NO kipping
C- Every 3 minutes go up a KB size, squeeze glutes at the top
D- Add weight if over 1:30

Wednesday-

A- Push Jerk 3 reps x 5 sets; Rest 1:30
B- TGU 10 minute AMRAP
C- Row 250m@90% x 3 sets; Rest 2:00

A- Add per set
B- Heavy, alternate hand each rep, focus on being methodical
C- Goal is same distance each interval

Thursday-

A1- Deadlift 5-6 reps @30X1; Rest 1:00
A2- Strict Hanging Knee Raises 6-8 reps @30X1; Rest 1:00 x 5 sets
B- For time:
2 Rounds
30 V-Ups
30 Goblets Squats
40 Ring Rows
40 Push Ups

A- Heaviest possible
B- Sit Ups if not V-Ups

Friday-

A- Push Press 5-6 reps @20X1; Rest 2:00 x 5 sets
B- 3 minute AMRAP
KB Snatch
3 minute AMRAP
Double Unders
3 minute AMRAP
KB One Arm Push Press
3 minute AMRAP
Box Jump Step Downs
C- Side Bridge :30-:45/side x 3 times per side

A- Heaviest possible
B- For the KB Snatch and KB Push Press alternate hands every 5 reps
C- Alternate each set

Training Week Of March 31, 2014

We are going into an 8 week phase. There will be lots of strength/structural work. In the beginning, volume will be high and taper off towards the end of the 8 weeks. Recovery will be critical in order for you to be successful. A simple way to do this is for every hour of training you do, you need to do an hour of recovery. It is recommended that you are on a foam roller 2-3 times a day paying special attention to the shoulders and hips. Don’t be afraid of the box of lacrosse balls, it will pay off. Look into other forms of recovery too, yoga, massage, acupuncture, ect. Try and be consistent with your nutrition, this will be the NUMBER #1 factor in how well you do over the next 8 weeks. We will be taking progress photos Monday and Tuesday and again at the end of the 8 weeks.

Monday-

A1- Deadlift 6-8 reps @30X1; Rest 1:00
A2- Medium Grip Bench Press 6-8 reps @20X1; Rest 1:00 x 5 sets
B1- Goblet Squats 10-12 reps @30X1; Rest 1:00
B2- Barbell Skull Crushers 10-12 reps @50X1; Rest 1:00 x 3 sets
C- For time:
30 V-Ups
50 Sit Ups
30 Mountain Climbers

A- Heaviest possible
B- Slow descents on tempos
C- Weighted Sit Ups

Tuesday-

A- Hang Power Clean 3 reps EMOM x 10 minutes
B- EMOM x 15 minutes
b1- 20 Russian KBS
b2- 10 Burpees
b3- 5-8 Strict Pull Ups
C- Evil Wheels-accumulate 30 reps

A- 3 reps without dropping bar
B- Cycle through the 3 movements, C2B on the pull ups
C- Try sets of 3-5

Wednesday-

A- TGU 3 reps/arm x 5 sets; Rest :30 b/t arms
B- Box Jump 3 reps x 5 sets; Rest 1:00-1:30
C- Row :30 @90%/ Rest 1:30 x 10 sets
D- Flutter Kicks 200 reps, not for time

A- Last couple sets should be heavy
B- Higher than normal
C- Goal is same distance each interval
D- Break up into 3-5 sets

Thursday-

A1- Backsquat 6-8 reps @30X1; Rest 1:00
A2- Bent over Row 6-8 reps @30X1; Rest 1:00 x 5 sets
B- For time:
50 Front Rack Step Up/Reverse Lunge
75 Push Ups
75 Ring Rows

A- Heaviest possible
B- Chipper format

Friday-

A- Push Press 6-8 reps @20X1; Rest 2:00 x 5 sets
B- 15 minute AMRAP
25 Double Unders
10 KB Snatch Left Arm
10 KB Snatch Right Arm
C- FLR-accumulate 4 minutes

A- Heaviest possible
B- Goal is to keep moving, drop dbl under reps if taking more than :45
C- Try intervals of :30 or more

Training Week Of March 24th, 2014

Monday-

A- Power Clean-accumulate 30 reps
B- For time:
40 KBS
10 Burpees
30 KBS
10 Burpees
20 KBS
10 Burpees
10 KBS
10 Burpees

A- Nothing over 70% of 1 RM
B- Consistent sets throughout

Tuesday-

A- 5 minute AMRAP Double Unders
B1-Frontsquats 6-8 reps @20X1; Rest :30
B2-Pull Ups 6-8 reps @30X1; Rest 2:00 x 4 sets
C- 10 minute AMRAP
10 Push Ups
10 Deadlift

A-Practice manageable sets
B-Alternate between b1 and b2, slow negative on the pull up
C-Strict as possible, use box to elevate hands to ensure quality range of motion, light weight for DL

Wednesday-

A- Snatch-accumulate 30 reps
B- 5 sets@90%
10 Push Press
6 Squat Thrusts
9 Box Jump up and overs
*Rest 2 minutes b/t sets

A- Squat Snatch, nothing over 70% of 1 RM
B- Light push press, focus is on speed and quick transitions b/t movements, if box jumps are slow, use squat jumps

Thursday-

A- Push Jerk-accumulate 30 reps
B- TGU 3 reps/arm x 3 sets; Rest as needed
C- For time:
5 Rounds
25 Double Unders
10 Lunges
20m Bear Crawl

A- Nothing over 70%
B- Moderate, methodical form
C- 10 minute cap

Friday-

A- OHS-accumulate 30 reps
B- Row 1000m@80% x 3; Rest 3:00

A- Nothing over 70%
B- Same time for each row

Training Week Of March 17th, 2014

Monday-

A- Power Clean 1 rep every :20 x 6 minutes
B- For time:
2 Rounds
50 Wallball
50 Burpees

A- 70-75% of 1 RM
B- Consistent sets throughout

Tuesday-

A1- Frontsquat 5 ,5, 5, 5; Rest :30
A2- Pull Up AMRAP (-2) x 4 sets; Rest 1:30
B1- Deadlift 5, 5, 5, 5; Rest :30
B2- Push Ups AMRAP (-2) x 4 sets; Rest 1:30
C- 5 minute AMRAP Double Unders

A/B- Add per set, (-2) is two reps shy of failure
C- Break into manageable sets

Wednesday-

A- Snatch 1.1.1 x 5 sets; Rest 1:30
B- OHS 4-5 reps @22X1 x 4 sets; Rest 1:30-2:00
C- 5 sets;
20 KBS
20 Box Jump Step Down
*Rest 1:00

A- Squat Snatch
B- Add weight is per set
C- Goal is same time per set

Thursday-

A- Power Clean/Push Jerk-build to a heavy single, then 1.1.1 x 4 @80% of heavy single
B- EMOM x 20
b1- Backsquats 6 reps
b2- TTB 8-10 reps

A- 8 minutes to establish max
B- Alternate b/t b1 and b2

Friday-

A- Snatch 1 rep every :30 x 6 minutes
B- Row 500m@90%/Rest 3:00 x 4 sets

A- Light to moderate
B- Try and be consistent with 500m splits,

Training Week Of March 10th, 2014

Week 2 of 4

Monday-

A- Power Snatch 1.1.1 x 6 sets; Rest 1:30
B- 6 sets@90%
1:00 AMRAP Double Unders
1:00 KBS
*Rest 2:00

A- Add per set
B- Goal is same amount of reps per round

Tuesday-

A- Deadlift 6, 6, 6, 6; Rest 2:00
B- Close Grip Bench Press 6, 6, 6, 6; Rest 2:00
C1- Frontsquat 10-12 reps @20X1; Rest 1:00
C2- Push Ups 10-12 reps @30X1 x 3 sets; Rest 1:00
D- Plank 1:15/:45 x 5 sets

A/B- Add per set, all heavy
C-Slow, perfect push ups, not hand release

Wednesday-

A- Squat Clean 1 rep every :15 x 5 minutes
B- Bent over Barbell Row 10-12 reps @20X1 x 4 sets; Rest 1:00
C- 60 Burpee Box Jump up and overs
*at 0:00 and the top of every minute complete 5 TTB

A- Moderate weight
B- Add weight is per set
C- Be consistent in the early minutes, pick it up towards the end

Thursday-

A1- Push Press 5, 5, 5, 5; Rest 1:00
A2- Power Clean 3, 3 ,3 ,3; Rest 1:00
B- 15 minute AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups

A- Add per set, alternate between Push Press and Power Clean
B- Don’t fail on push ups, partition into fast sets

Friday-

A- Snatch Balance 3 reps x 5 sets; Rest 1:30-2:00
B- Row 5k

A- Add per set, full 2 second pause in bottom position
B- Try and be consistent with 500m splits, pick up pace in the last 1k

Training Week Of March 3, 2014

Monday-

A- Power Clean 1.1.1 x 6 sets; Rest 1:30
B- 5 sets@90%
12 KBS
6 Burpees
Row 150m
*Rest 3:00

A- Add per set
B- Goal is same time per set

Tuesday-

A- Backsquat 4-5 reps @20X1 x 5 sets; Rest 1:30-2:00
B- Press 4-5 reps @20X1 x 5 sets; Rest 1:30-2:00
C1- Deadlift 10-12 reps @20X1; Rest 1:00
C2- Barbell Skull Crushers 10-12 reps @30X1 x 3 sets; Rest 1:00
D- Plank 1:00/1:00 x 5 sets

A/B- Add per set, all heavy

Wednesday-

A- Hang Power Snatch 2 reps every :40 x 9 minutes
B- Strict Supinated Pull Ups 4-5 reps @30X1 x 5 sets; Rest 1:30-2:00
C- For time:
3 Rounds
20 Box Jump step downs
20 TTB

A- Same weight for all sets, light and perfect
B- Add weight if possible, partner assisted, NO bands
C- Manageable sets on the TTB

Thursday-

A Push Press 10, 8, 6 @21X1; Rest 2:00+
B-Weighted Lateral Step Up 6-8 reps/leg @21X1 x 4 sets; Rest 1:00 b/t legs
C- 8 minute AMRAP
100 Wallball
AMRAP Burpees

A- Add per set
B- Box at side for step up
C- Smart sets on the wallball, don’t save anything on the burpees

Friday-

A- OHS 4-5 reps @22X1 x 5 sets; Rest 1:30-2:00
B- Row 1000m @75%; Rest 2:00
Row 500@90% x 5 sets; Rest 3:00
C- L-Sit Practice

A- Add per set, full 2 second pause in bottom position
B- 1k is warm up for 500m intervals, should not be more than 3 second difference in row times
C- Use Rings or parallettes

Bob “Pitbull” Koonz – Member Of The Month – February 2014

koonz

Bob has been a member since December 20th of 2012.  When Bob first came we had to modify several movements due to some mobility limitations.  Bob recognized this was a limiting factor and he addresses it every day.  He participated in several yoga work shops and is always seen spending time before and after his workouts rolling out and performing mobility movements.  We as coaches can’t express how important this is, and how much it shows he is dedicated to improving himself by doing this on his own.  In most cases people want to do the things they are good at rather than spend time improving imbalances or weaker movements.  This in time just leads to greater discrepancies and increases the risk of injury.  Bob is aware of this and understands the importance of quality movements over a “just get it done” approach.

Bob works out on most days with his daughter Erin (who will be showcased in member of the month sometime in the near future if she keeps up her impressive training).  They are always pushing each other to work harder.  Now, they are both very competitive and it is very clear when they train together.  Erin is in amazing shape and it is very rare when someone is able to beat her on a workout.  To Bob’s credit, he beat her on a workout on Friday (sorry Erin – had to get that in here) and it was a conditioning workout which makes it more impressive.  Bob loves the musical artist “Pitbull.”  Yeah, who would have thought?  He can be seen mid workout pumping his hand in the air when we choose Pitbull radio on Pandora.  As he is pumping his hand, Erin is rolling her eyes – just your typical father-daughter relationship at it’s best!

Here is what Bob had to say:

“I have been a competitor my entire life and in the recent years I had lost this aspect of my fitness and was looking for something new and exciting. This led me to trying crossfit last December and since then I have no desire to ever look for a new gym again. In this time I have lost 40lbs both from crossfit and the paleo lifestyle that I learned about from the coaches at crossfit ulster. My cholesterol and blood pressure have both decreased greatly and my overall health has improved tremendously.
Besides feeling much better health wise my flexibility and overall physical strength has also increased. Through learning the proper technique and focusing much more time on my cardio and post workout stretching I am recovering faster each week and feel more rested everyday when I come into the gym.
Not only do I like how crossfit has made me feel better physically but I also thoroughly enjoy the variation of the workouts each day, how I have never once repeated a workout in all the months that I have been a member and how each day pushes you to outwork yourself and beat the clock. This motivation is made possible by the great staff and environment at Crossfit Ulster. Not only do the coaches know more about technique than anyone at any previous gym I’ve been at, but they create a competitive atmosphere that can’t be recreated anywhere else. Crossfit Ulster has made me the healthiest I have ever been in my entire life!”

Once again, congratulations Bob – and we expect there to be more triumphs over Erin in your future!

Training Week Of February 17, 2014

Week 7 of 8

Monday-

A- Backsquat 1 RM
B- Death by Thruster

A-Drop reps as weight goes up in warm up, once you hit 85%, only singles, 15 minutes time cap
B-1 the first minute, 2 the second minute…….

Tuesday-

A- 1 minute AMRAP
10 KBS
10 Burpees

*Rest 1 minute

2 minute AMRAP
10 KBS
10 Burpees

*Rest 2 minutes

3 minute AMRAP
10 KBS
10 Burpees

*Rest 3 minutes

4 minute AMRAP
10 KBS
10 Burpees

*Rest 4 minutes

5 minute AMRAP
10 KBS
10 Burpees

A- See what I did there and also, Peter must use 53#

Wednesday-

A- Kipping Practice; Rest as needed
B- Power Clean x 1, Squat Clean x 2 x 7 sets; Rest 1:30
C- For time:
30-20-10
Pull Ups
Box Jumps

A- Work kips in sets of 10
B- Working weight for all sets
C- Be smart, DON’T RIP YOUR HANDS

Thursday-

A- 10 minute AMRAP
Row 2k
AMRAP Wallball

*Rest 10 minutes

B-10 minute AMRAP
100 Wallball
Max Rowing meters in remaining time

A- !
B- !!

Friday-

A- Deadlift 2 reps EMOM x 10
B- For time:
5 Rounds
5 Power Cleans
10 Ring/Bar Dips

*Rest 5 minutes

10 minute AMRAP
10 Push Ups
10 Ring Rows

A- No dropping bar from the top of the rep, 80-85%, focus on speed of the floor
B- Heavy power clean, perfect reps on the 10 minute amrap, experience muscle failure

Training Week Of February 10, 2014

Monday-

A- Frontsquat 5.4.3 x 2 sets; Rest 2:00+
B- Press 5, 5, 5, 5; Rest 2:00+
C- For time:
25 HRPU
25 TTB
25 HRPU

A- 85%+ of 1 RM
B- Add per set
C- Chest to floor, NOT hips

Tuesday-

A- 6 minute AMRAP 80%
6 Pull Ups/Ring Rows
12 Box Jump Step Downs

*Rest 4 minutes

8 minute AMRAP 90%
8 Wallball
16 Double Unders

*Rest 8 minutes

10 minute AMRAP 90+%
10 Burpees
20 KBS

A- Each AMRAP increase intensity, last one is competition pace

Wednesday-

A- Kipping Practice; Rest as needed
B- Snatch Balance x 2, OHS x 3 x 5 sets; Rest 1:30
C- 12 minute AMRAP
1,1,2,2,3,3,4,4,5,5…..
Shoulder to OH
Pull Ups/Ring Rows

A- Work kips in sets of 10
B- Add per set
C- Moderate to heavy for shoulder to OH

Thursday-

A- Close Grip Bench 5-7 reps x 4 sets; Rest 2:00
B- 15 minute AMRAP
Row 2k
75 Wallball
AMRAP Double Unders

A- Build per set
B- Sorry!

Friday-

A- Deadlift 10, 8, 6; Rest 2:00+
B- For time:
20 Power Snatch
10 Burpees
20 Thrusters
10 Burpees
20 Power Clean
10 Burpees
20 Push Jerk
10 Burpees

A- No dropping bar from the top of the rep
B- Same barbell weight for all movements