2012 February | CrossFit Mount Laurel

February 29, 2012

Posted by Tommy on Feb 29, 2012 in CFMTL | 0 comments

STRENGTH

3 Cleans every minute for 7 minutes

WOD

AMRAP 12

5 Pullups

10 Pushups

15 Situps

Dana

We need some more paleo information to get us back on track, here are two interesting ones.

Paleo Infographic

The Health Benefits of Dark Chocolate, Mark’s Daily Apple

February 28, 2012

Posted by Tommy on Feb 28, 2012 in CFMTL | 0 comments

STRENGTH

1×10 – 60%, 1×8 – 65%, 1×6 – 70%, 1×6- 75%, 1×6 – 80%

WOD

5 Rounds

1 Minute Max Goblet Squats

Rest 30 seconds

1 Minute Max Kettlebell Swings

Rest 30 seconds

7 PM

Positivity is Contagious, Shoreline Crossfit - simple post, sometimes we all need a reminder though

February 27, 2012

Posted by Tommy on Feb 27, 2012 in CFMTL | 2 comments

SKILL

10 mins Lateral Wall Walks

WOD

9, 6, 3

Power Snatch + Snatch Balance

Box Jump 36/30

Soo and Kelley

February 24, 2012

Posted by Tommy on Feb 24, 2012 in CFMTL | 0 comments

STRENGTH

Back Squat

1×10 – 60%, 1×8 65%, 70%, 75%

WOD

5 Rounds

7 Deadlift 245/185

21 Double Unders

Jamaal

How did you guys feel with the make-up day schedule so far? Let me know tomorrow.

This Saturday is Open Workout number 1. It will start at 10 and take about an hour to get everyone through. Bring some drinks or snacks and well mingle for an hour or so after.

Desert at Breakfast may Help Dieters, NY Times – Use your brain while reading.

February 22, 2012

Posted by Tommy on Feb 22, 2012 in CFMTL | 1 comment

STRENGTH

12 Minutes to find your max Clean & Jerk

WOD

4 Rounds

1 Push Press

1 Strict Chinup

3 Push Press

3 Strict Chinups

Max Push Press

Max Strict Chinups

Rest 90 seconds between rounds

Debbie and Lynda

Crossfit Open begins Weds. We will do the workout on Saturday so expect to be here for a little longer and to judge a heat and workout a heat. I was thinking about doing a barbeque Saturday also during and after the workouts. I will ask everyone tomorrow and if you are coming just try to bring some barbeque food or some beer. I will set up a list on the board.

This is from Jamaal, let me know what you guys think:

I would like to put a team together from our gym for this run on base should be fun. I was wondering if you can put this out to see if we have any takers. This is the info I have now and when I get more details I will put it out. Thanks

St. Patrick’s Day Pot O Gold Run and Fitness Challenge - Feel the luck of the Irish and the burn on Friday, March 16 and get your running shoes on for what’s going to be a fun and festive St Patrick’s Day Run and Fitness Challenge. This event starts at 3 pm on the west side of Pudgy’s Building 2508 at McGuire. Registration for this program starts on March 1 at JB MDL Fitness Centers and this 87FSS program is open to all eligible ID cardholders age thirteen and older.

Along the 5k route there will be nine fun challenges for participants to stop and complete a physical task to earn gold coins before continuing the race route. At the completion of each challenge the participant will be rewarded with chocolate filled gold coins and awards will be presented to those who have the most coins collected at the finish. The nine challenges you must tackle are: Hurdles, Jumping Jacks/Burpees, Low Crawl/Crunches, HxO pong, Spin and Shoot, Hula Hoops, Tricycle, Irish Jig and Egg Carry.

It’s all about fun and fitness. A spirit award will be presented to the squadron/unit with the most Irish spirit and individual awards will be presented to participating civilians.

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Testimonials

Paleo + CrossFit Mt Laurel + almost no running = 4:22:58 marathon (an hour and 20 min improvement from last year!!) Thank you!!Christina May

CROSSFIT MTL has been a life altering experience for me. My personal well being and overall level of fitness has so dramatically improved I would have never guessed that I could be in this good a shape again in my lifetime! At 45 I am in better shape than I have been in since my mid- 20’s and lost 35lbs in the last 9 months. First the variety of workouts keeps it refreshing, not the same daily dreaded cardio/lifting/whatever else workout. Most importantly the sense of community created here by Tommy (the owner) is one-of-a-kind, he will continually challenge you while motivating you. This approach to fitness creates a team atmosphere where everybody in the gym supports and encourages each other. No judging or comparing who can do the most of what just true motivation amongst everyone involved. It’s what sets this gym apart from all the others.Chris Long

As a math teacher once wrote on my exam many years ago, "hard work and perseverance does pay". From all the cheering that could be heard throughout the gym tonight I believe it's safe to say many, if not all, of us reached new heights. Thank you Tommy Alfinito and Dana Pancoast for your ongoing coaching and support.

Kimberlee Sword

One of the happiest moments in my life, truly! I think I almost cried. Because I don’t have an organized thought process or express coherent thoughts when I’m at the gym I would like to say this now: Crossfit has changed my life!! It has brought me a great lifestyle change, a place I can be myself, and continuous camaraderie among fellow peers. Thanks Tommy and all the awesome fools I clown with daily!Lash Hammer

I had gotten a blood test before I left for school and compared my cholesterol results to my last test, which had been the previous May. Now, that one had been taken when I had no clue about nutrition, Paleo, or pretty much anything. Anyway, the new results showed a 40 point drop in total cholesterol, a raise in HDL by about 40, a drop in LDL by over 50, and a drop in my triglycerides of over 70. I know the numbers really don't mean all that much, but it really made me glad to see such an improvement, especially from someone who eats 4 eggs almost every day, not to mention a good amount of grass-fed beef, bacon, and those other terrible terrible fats like avocado, coconut oil, etc.Matt Bisk

Steve and I both got PRs in the 1/2 marathon with no training, very little running, and following a night of drinking. All thanks to CrossFit- must be working! By the way, I don't recommend the drinking part, but Crossfit has worked miracles. We weren't even tired at the end, or sore the next day. After 11 of these, that's a first!Michelle Juliana

Crossfit Mt. Laurel has done wonders for me! Tommy Alfinito has done an exceptional job improving my physical well being as well as my health. Due to severe back issues over the years it became more and more difficult to perform everyday tasks, as well as my job. I have tried several types of exercise methods, and even acupuncture treatments. Nothing has worked or given me results like Crossfit has. When I started I couldn’t perform squats, sit ups or most of the other exercises. Now I am able to complete the workout from start to finish. My friends and family are constantly commenting on the improvements in my strength and flexibility. My clothes fit much better and I am more energetic than ever!Debbie Yackovelli

Just wanted to say thanks. I had to buy a size 8 shorts and a bikini. The first in 25 years.Sue Vellot

Posts made in February, 2012

February 29, 2012

February 28, 2012

February 27, 2012

February 24, 2012

February 22, 2012

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