July 2
AM
A. FS x 3 - up to 245. quick, fast, safe.
B. press 135x5, 135x5, 140x4, 135x5, 135x4
+
4 sets
8 DL 225
20 reverse crunch
10 DB snatch - 65#
15 air squats
~ 1:45 per set. rested 2:15. Unbroken,fast
PM
Row 2k in 6:58.7
rest 6 mins
Row 2k in 6:58.6
rest 6 mins
Cool down Row 2k in 7:58.
AMRAP (-2) Strict toes to bar 8,8,7,7,6.
July 1
~10 miles walking in the woods
June 30
A.speed bench 155 x 3 x 8 sets.
B1. db bench 60,65,70,70 x 12
B2. lat pulldown
C1. db fly x 12 20,22,25,27
C2. tbar row x 12 90,80,80,80
D1. barbell curl x 12
50,60,60
D2. cgbp x 12
155
E1. hammer curl x12 30lbs
E2. trciep rope pushdown x15 50,50,60
PM
~10 miles of walking in woods
June 29
A. BS 235x5,245x5,255x5,265x5,265x5
B. RDL 135x12, 165x12, 185x12, 185x11, 185x10
C. row sprint 20s rest 60s x 7
121-125m per set
D. hanging ab work
Tuesday, June 30, 2015
Saturday, June 27, 2015
End of an Era
I am the former owner of CrossFit Binghamton. It's weird to say. As you may have heard, we recently sold CrossFit Binghamton. We did not close. We did not go out of business. We did not shut down. We are not pregnant. At least I can say with certainty that I am not. Running/owning a gym was a MAJOR part of our lives for the past five years. We loved it. We are not sad about selling. We are excited! We are excited for more family time and to pursue our hobbies and interests to the fullest. We are excited in that we sold to Greg at GSR CrossFit and we believe he can continue to provide our now former clients with great service. Many have offered condolences on us selling the gym. We couldn't feel more differently. We would expect congratulations. We were able to create, grow and eventually sell a our fitness business.
We are excited about all the lives that we changed for the better. Excited for all the wonderful people we met through the gym. Excited for all the people that changed our lives for the better. I learned something every day in the gym.
My journey into fitness has been lifelong. 3 sports in high school, soccer in college and enthusiastic about being active all the time. Post college, I began my current career but always loved fitness. I kept doing workouts from my college soccer program and was always exploring. I found CrossFit in April of 2008. I was hooked immediately. After a few ejections from Planet Fitness, I realized if I wanted to do CrossFit in Broome County in 2008 I would need a garage gym to do it in, because nowhere existed where it was ok to drop weights, sweat, grunt and exert yourself in a manner that caused heavy breathing. Lucky for me, we had a 1200 square foot garage that would be more than sufficient space to do CrossFit. So I slowly started accumulating equipment necessary to do CrossFit. After a few months of doing "weird" stuff in the gym, Mandy started to join me.
I learned and taught myself everything on my own. This was wildly inefficient but it allowed for a much deeper understanding of what it took to complete all these new movements etc.,
It's amazing what you can teach yourself when you have an appetite to learn. Watch a video, try to duplicate the movements, learn the sticking points, video it, make adjustments etc., Now do this for EVERY movement CrossFit offers. I watched and read hundreds (thousands) of hours of videos/articles on CrossFit, movement, programming. These searches sent me down so many different paths OUTSIDE of CrossFit.
Once I had what I thought was a competent base of knowledge, Mandy and I decided it would be wonderful to share this with others. We decided to train right out of our home gym. We affiliated with CrossFit in October, 2010 and started small. Very small. Couple of people a class most times. We had NO IDEA how to run a business but we were passionate to teach others this thing we loved. Over the years we have seen people do things beyond their wildest imagination. Pull-ups, heavy deadlifts, completing distance runs, joining military units, passing standards for police tests, achieving improved body composition etc., We watched the community grow and started scheduling events that were well attended. People became friends at our gym. Every day at 6 p.m. our driveway and street was LINED with cars. Our neighbors thought we were crazy and probably didn't love the PR clean and jerks being dropped from overhead.
Eventually we outgrew the our 1200 sq. foot garage and decided we needed to open a facility at a better location than Conklin,NY. We got a great space for our needs and renovated it to our own little piece of fitness heaven. From there we grew. We were so excited to share this with EVEN more people. We put on a few events that were a lot of fun at our new location. We put on an event at the Thater race, that despite the weather was a blast.
As always happens, good things must come to an end. The gym was wonderful but we looked to the future when deciding to sell. We wanted to be able to spend more care free time with family and friends. We wanted to find a way to provide even better service to our clients. We also wanted to sell while we had a loyal client base and thus would be attractive for a potential buyer. We found that opportunity and were able to sell. It was not easy to come to terms with. We love our gym. We love the people we have met at the gym. We loved being the "organizers" or "placeholders" for CrossFit Binghamton. We loved guiding peoples fitness journey. Even though it was difficult, we knew it was the right decision based on our goals and values for the future.
We still are involved in fitness. It is a life long pursuit for us. Exploring, learning, experimenting, applying, etc., We are still providing consulting and remote individual coaching for those that have access to a gym. (send us an email or message if this interests you) This is the future of fitness(but that is a whole new blog post).
Fitness for us is a journey, a wonderful life long journey. We were happy to bring CrossFit to the Binghamton area and will have a special place in our heart for everyone we came into contact with as a part of this wonderful journey. We want to say thank you to everyone that helped us along the way. We want to say thank you to all our wonderful clients. We want to say thank you to all those that let us be a small part of their fitness journey. From the bottom of our hearts, Thank You!
Pat
We are excited about all the lives that we changed for the better. Excited for all the wonderful people we met through the gym. Excited for all the people that changed our lives for the better. I learned something every day in the gym.
My journey into fitness has been lifelong. 3 sports in high school, soccer in college and enthusiastic about being active all the time. Post college, I began my current career but always loved fitness. I kept doing workouts from my college soccer program and was always exploring. I found CrossFit in April of 2008. I was hooked immediately. After a few ejections from Planet Fitness, I realized if I wanted to do CrossFit in Broome County in 2008 I would need a garage gym to do it in, because nowhere existed where it was ok to drop weights, sweat, grunt and exert yourself in a manner that caused heavy breathing. Lucky for me, we had a 1200 square foot garage that would be more than sufficient space to do CrossFit. So I slowly started accumulating equipment necessary to do CrossFit. After a few months of doing "weird" stuff in the gym, Mandy started to join me.
I learned and taught myself everything on my own. This was wildly inefficient but it allowed for a much deeper understanding of what it took to complete all these new movements etc.,
It's amazing what you can teach yourself when you have an appetite to learn. Watch a video, try to duplicate the movements, learn the sticking points, video it, make adjustments etc., Now do this for EVERY movement CrossFit offers. I watched and read hundreds (thousands) of hours of videos/articles on CrossFit, movement, programming. These searches sent me down so many different paths OUTSIDE of CrossFit.
Once I had what I thought was a competent base of knowledge, Mandy and I decided it would be wonderful to share this with others. We decided to train right out of our home gym. We affiliated with CrossFit in October, 2010 and started small. Very small. Couple of people a class most times. We had NO IDEA how to run a business but we were passionate to teach others this thing we loved. Over the years we have seen people do things beyond their wildest imagination. Pull-ups, heavy deadlifts, completing distance runs, joining military units, passing standards for police tests, achieving improved body composition etc., We watched the community grow and started scheduling events that were well attended. People became friends at our gym. Every day at 6 p.m. our driveway and street was LINED with cars. Our neighbors thought we were crazy and probably didn't love the PR clean and jerks being dropped from overhead.
Eventually we outgrew the our 1200 sq. foot garage and decided we needed to open a facility at a better location than Conklin,NY. We got a great space for our needs and renovated it to our own little piece of fitness heaven. From there we grew. We were so excited to share this with EVEN more people. We put on a few events that were a lot of fun at our new location. We put on an event at the Thater race, that despite the weather was a blast.
As always happens, good things must come to an end. The gym was wonderful but we looked to the future when deciding to sell. We wanted to be able to spend more care free time with family and friends. We wanted to find a way to provide even better service to our clients. We also wanted to sell while we had a loyal client base and thus would be attractive for a potential buyer. We found that opportunity and were able to sell. It was not easy to come to terms with. We love our gym. We love the people we have met at the gym. We loved being the "organizers" or "placeholders" for CrossFit Binghamton. We loved guiding peoples fitness journey. Even though it was difficult, we knew it was the right decision based on our goals and values for the future.
We still are involved in fitness. It is a life long pursuit for us. Exploring, learning, experimenting, applying, etc., We are still providing consulting and remote individual coaching for those that have access to a gym. (send us an email or message if this interests you) This is the future of fitness(but that is a whole new blog post).
Fitness for us is a journey, a wonderful life long journey. We were happy to bring CrossFit to the Binghamton area and will have a special place in our heart for everyone we came into contact with as a part of this wonderful journey. We want to say thank you to everyone that helped us along the way. We want to say thank you to all our wonderful clients. We want to say thank you to all those that let us be a small part of their fitness journey. From the bottom of our hearts, Thank You!
Pat
June 27
June 27
AM
A: Bench press 3 sets of 5 @ 50-60% Warm Ups sets. --complete
B: Bench press 5 sets of 5 @80%; rest 3 min b/t sets. +
215,220,220,220,225. Felt good
5 Rounds - hard effort
10 Bent Over DB Rows - 45#/h
10 Plyo-push ups
10 Alternating DB Hammer Curl - 35#/h
10 Bent Over DB Rows - 45#/h
10 Plyo-push ups
10 Alternating DB Hammer Curl - 35#/h
20 Box Jumps - 24"
rest 2 minutes b/t sets
rest 2 minutes b/t sets
each set took ~1:18. rested 1:42 and started next set.
PM
Mobility/lower intensity/ Recovery
Row 30 sec. @85% max aerobic power Row 30 sec 50% max aerobic power
X 25
rest 1 minute off rower every 5 minutes
PM
Mobility/lower intensity/ Recovery
Row 30 sec. @85% max aerobic power Row 30 sec 50% max aerobic power
X 25
rest 1 minute off rower every 5 minutes
complete 6623m rowed total. ~1:37 for 85% about 2:07 for 50%. Did this as row for 5mins rest 1 x 5 sets.
June 15 to June 26
June 26
A: Back Squat 8 sets of 3 @50-60%-explosive; rest 1 minute b/t sets +
complete with 155# and 80# of chain weight at the top.
A: Back Squat 8 sets of 3 @50-60%-explosive; rest 1 minute b/t sets +
complete with 155# and 80# of chain weight at the top.
Super set-
3 sets 8-12
Back Squat - 215x12, 215x10, 215x9
3 sets 8-12
Back Squat - 215x12, 215x10, 215x9
Seated DB Press 45x11, 45x9, 45x9
rest 90s
Super set
3 sets 12-14
Barbell Walking lunges - 105,135,135 ---not enough weight. will add more next time.
Super set
3 sets 12-14
Barbell Walking lunges - 105,135,135 ---not enough weight. will add more next time.
Shrugs - 80# DB/H
Super set
3 sets12-15
DB Side lateral raise - 12#/h x 12 reps per set.
Super set
3 sets12-15
DB Side lateral raise - 12#/h x 12 reps per set.
Upright Row - used penally row again 75# x 15 for 3 sets
3 sets of 12-15 abs of your choice - GHD sit-ups
June 25- rest
June 24
Wanted to run today so did some 90% intervals at the track
800m run in 2:56
rest 3 mins
400m run x 5
rest 2:40 after each
82s,82,82s,82s,83s
200m run
rest 1:25 after each
36s,35,34,34
June 23
A: Bench Press 8 sets of 3 @50-60%; lower slow and explode up; rest 45 seconds b/t sets.
135x2, 145 x6. Light, fast explosive. 1RM is 275 from a few weeks ago.
3 sets of 12-15 abs of your choice - GHD sit-ups
June 25- rest
June 24
Wanted to run today so did some 90% intervals at the track
800m run in 2:56
rest 3 mins
400m run x 5
rest 2:40 after each
82s,82,82s,82s,83s
200m run
rest 1:25 after each
36s,35,34,34
June 23
A: Bench Press 8 sets of 3 @50-60%; lower slow and explode up; rest 45 seconds b/t sets.
135x2, 145 x6. Light, fast explosive. 1RM is 275 from a few weeks ago.
+
Super Sets- one movement to the next with no rest. Rest 60-90 seconds after each super set.
Super Set
4 sets of 8-12
DB Bench Press - 50,60,60,60. all sets 12 reps
Wide Grip Lat Pull Downs. 105 x 12 for 4 sets.
Super set
4 sets 12-15
DB Fly - 15,20,20,20. 15 reps per set
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well. penally row 95# x 15 reps per set.
Super set
3 sets 8-12
Standing Barbell Curl - 45,55,55
Super Sets- one movement to the next with no rest. Rest 60-90 seconds after each super set.
Super Set
4 sets of 8-12
DB Bench Press - 50,60,60,60. all sets 12 reps
Wide Grip Lat Pull Downs. 105 x 12 for 4 sets.
Super set
4 sets 12-15
DB Fly - 15,20,20,20. 15 reps per set
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well. penally row 95# x 15 reps per set.
Super set
3 sets 8-12
Standing Barbell Curl - 45,55,55
Close Grip Bench Press 135,145,145
Super set
3 sets 12-15
DB Hammer Curl 30# 12 per set.
Tricep Rope pressdown- if no rope use v-bar or straight bar. 65# resistance per side. x 15 reps.
June 22
Did group class at GSR Crossfit
A. Snatch complex. at 115.
B1. BS x5 22,245,265,275
B2. 2 pull-ups, 3 CTB, 4 belly button to bar.
C 15 min AMRAP
8 wall walks
30 KBS - 70#
15 OHS w/ 35# KB.
1 round plus 3 OHS. OHS were super challenging on mobility. Really not a good stimulus for me with the bad OH mobility.
Week of June 15th- June 21.
Out of town working 13 hour days. Workouts were minimal. Did 150 push-ups one night. 200 lunges unbroken another night. Ran for 30 mins another morning.
June 14
filthy fifty
23 something. Was hoping for under 20. Was on pace until the WB. Then it fell apart.
Super set
3 sets 12-15
DB Hammer Curl 30# 12 per set.
Tricep Rope pressdown- if no rope use v-bar or straight bar. 65# resistance per side. x 15 reps.
June 22
Did group class at GSR Crossfit
A. Snatch complex. at 115.
B1. BS x5 22,245,265,275
B2. 2 pull-ups, 3 CTB, 4 belly button to bar.
C 15 min AMRAP
8 wall walks
30 KBS - 70#
15 OHS w/ 35# KB.
1 round plus 3 OHS. OHS were super challenging on mobility. Really not a good stimulus for me with the bad OH mobility.
Week of June 15th- June 21.
Out of town working 13 hour days. Workouts were minimal. Did 150 push-ups one night. 200 lunges unbroken another night. Ran for 30 mins another morning.
June 14
filthy fifty
23 something. Was hoping for under 20. Was on pace until the WB. Then it fell apart.
Tuesday, June 9, 2015
June 6th to June 12th, 2015
Friday June 12th, 2015
A. Back Squat - build to a tough 5. - 295. Bit more here
B. Hang Clean. Clean. build to tough 1. 235.
C. GH Raise @2020 x 10 reps x 3 sets.
D. 400m farmers walk with 80# DB/ hand. 6:40
Thursday June 11th, 2015 - rest
Wednesday June 10th
A. Push Press. Split Jerk - Built to 225.
B. Run 200m
20 KBS - 70#
10 burpees
rest 2 mins x 4.
Tuesday June 9th, 2015
Every 5 mins start a set.
Row 500m
12 pull-ups
9 hand release push-ups
2:28,2:10,2:24,2:08, 2:26, 2:13. I ran 400m on sets 2,4,6.
Monday
last WOD at CFB
A. Power Clean max - 275. Failed 285.
B. Open 14.4
14 min AMRAP
row 60 calls
50 T2B
40 WB
30 PC - 135#
20 muscle-ups
I got through 8 muscle-ups. Toes to bar started with 7s for about 5 sets then 3-5s to finish. Low back fatigue seemed to be limiter here. On PCs breathing and low back was limiter.
Sunday
Runs
100m rest 30s x 6. all 17 and 16s
200m rest 60s x 4 34,34,36,36
400m rest 90s x 2 1:27,1:29
I'm out good running shape.
Saturday June 6th, 2015
Jackie - 5:57. PR is 5:56. Row in 3:27, thrusters 32/18. pull-ups unbroken.
A. Back Squat - build to a tough 5. - 295. Bit more here
B. Hang Clean. Clean. build to tough 1. 235.
C. GH Raise @2020 x 10 reps x 3 sets.
D. 400m farmers walk with 80# DB/ hand. 6:40
Thursday June 11th, 2015 - rest
Wednesday June 10th
A. Push Press. Split Jerk - Built to 225.
B. Run 200m
20 KBS - 70#
10 burpees
rest 2 mins x 4.
Tuesday June 9th, 2015
Every 5 mins start a set.
Row 500m
12 pull-ups
9 hand release push-ups
2:28,2:10,2:24,2:08, 2:26, 2:13. I ran 400m on sets 2,4,6.
Monday
last WOD at CFB
A. Power Clean max - 275. Failed 285.
B. Open 14.4
14 min AMRAP
row 60 calls
50 T2B
40 WB
30 PC - 135#
20 muscle-ups
I got through 8 muscle-ups. Toes to bar started with 7s for about 5 sets then 3-5s to finish. Low back fatigue seemed to be limiter here. On PCs breathing and low back was limiter.
Sunday
Runs
100m rest 30s x 6. all 17 and 16s
200m rest 60s x 4 34,34,36,36
400m rest 90s x 2 1:27,1:29
I'm out good running shape.
Saturday June 6th, 2015
Jackie - 5:57. PR is 5:56. Row in 3:27, thrusters 32/18. pull-ups unbroken.
Monday, June 1, 2015
June 1-5 , 2015
Friday June 5th, 2015- rest
Thursday June 4th, 2015
A. work up to heavy back squat - 335
B. 10x10 back squat at 195#. complete. rest 90s-120s between. 90s early 120s late.
C. 10 rounds of
20 walking lunges
20 squats
45s wall sit
rest 30s
complete. ouch
nearing end of 9 week German volume training. (4 weeks on, 1 week light work/recovery, 4 weeks on) Will be excited to move on as this was tough.
Wednesday June 3rd, 2015
A. work to heavy bench - 275-lifetime PR
B. 10x10 bench. 165 for 8 sets. 170 for 2 sets.
C. 5 rounds
10 dips
10 strict pull-ups
10 push-ups
5 rounds
5 dips
30s ring hang
5 push-ups
cut some of the total volume of part C that was planned today as my lats are super tight (deadlift work from Monday?)
Tuesday June 2, 2015
Recovery work. 20 min run @ 8:00 min mile pace. 25 minute AD easy, 330 cals
Monday June 1, 2015
A. 4x4 SLDL (2 each side) @ 135#
B. Work up to Heavy DL - 505#
C. 4x2 DL @ 405,405,425,425
D. 4x (30sec Work/30sec Rest) Back Squat @ 75#
17,20,20,18 21,18,16,15 20,17,14,15
Three Sets, Rest 4 minutes between each
E. 3x10 GH Raise @ 2011 0,10,10
F. Cool Down on AD 5 mins
Thursday June 4th, 2015
A. work up to heavy back squat - 335
B. 10x10 back squat at 195#. complete. rest 90s-120s between. 90s early 120s late.
C. 10 rounds of
20 walking lunges
20 squats
45s wall sit
rest 30s
complete. ouch
nearing end of 9 week German volume training. (4 weeks on, 1 week light work/recovery, 4 weeks on) Will be excited to move on as this was tough.
Wednesday June 3rd, 2015
A. work to heavy bench - 275-lifetime PR
B. 10x10 bench. 165 for 8 sets. 170 for 2 sets.
C. 5 rounds
10 dips
10 strict pull-ups
10 push-ups
5 rounds
5 dips
30s ring hang
5 push-ups
cut some of the total volume of part C that was planned today as my lats are super tight (deadlift work from Monday?)
Tuesday June 2, 2015
Recovery work. 20 min run @ 8:00 min mile pace. 25 minute AD easy, 330 cals
Monday June 1, 2015
A. 4x4 SLDL (2 each side) @ 135#
B. Work up to Heavy DL - 505#
C. 4x2 DL @ 405,405,425,425
D. 4x (30sec Work/30sec Rest) Back Squat @ 75#
17,20,20,18 21,18,16,15 20,17,14,15
Three Sets, Rest 4 minutes between each
E. 3x10 GH Raise @ 2011 0,10,10
F. Cool Down on AD 5 mins
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