Anthony Figueroa
845-913-8048
crossfitnewpaltz@yahoo.com
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CROSSFIT JOURNAL
"WHAT IS FITNESS?"
Getting Started
Evolve Into Fitness is a group of trainers devoted to creating an environment for your fitness success utilizing the CrossFit strength and conditioning system.
All are welcome and all will benefit from our high intensity, randomized, universally scalable daily workouts that produce dramatic results. Our atmosphere is one of support and camaraderie for anyone who is willing to put in the work.
The CrossFit Journal is a digital monthly dedicated to functional fitness. Articles include capstone documents of the
CrossFit concept and readily understood how-to classics by contributing coaches,
trainers, and athletes.
CrossFit Headquaters
Albany CrossFit
Athletic Yoga Training
New Hurley Reform Church
CrossFit Exercises List |
Personal and group fitness coaching in your home!
Follow the links to learn more about how it works, or call Anthony directly at (845) 913-8048.
* Anthony is now taking new clients in the Goshen, Chester, and Monroe, NY area!
* Look for upcoming free workshops in your area, under Upcoming Events in the right menu bar!
March 17, 2009
TUESDAY 090317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Journal to comments.
March 2, 2009
MONDAY 090302
Deadlift 1-1-1-1-1-1-1 reps
Journal loads.
February 22, 2009
SUNDAY 090222
Front squat 3-3-3-3-3 reps
Journal loads.
February 21, 2009
SATURDAY 090221
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Journal time.
These are squat not power snatches.
February 20, 2009
FRIDAY 090220
Rest day.
February 19, 2009
THURSDAY 090219
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Journal time.
February 18, 2009
WEDNESDAY 090218
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Journal number of minutes completed.
February 17, 2009
TUESDAY 090217
Squat clean 1-1-1-1-1-1-1 reps
Journal loads.
February 16, 2009
MONDAY 090216
Rest day.
February 15, 2009
SUNDAY 090215
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Journal time.
February 14, 2009
SATURDAY 090214
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Journal time.
February 13, 2009
FRIDAY 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Journal time.
February 12, 2009
THURSDAY 090212
Rest day.
February 11, 2009
WEDNESDAY 090211
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Journal time.
February 10, 2009
TUESDAY 090210
Deadlift 1-1-1-1-1-1-1 reps
Journal loads.
February 9, 2009
MONDAY 090209
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Journal your choice of girls and rounds completed.
February 8, 2009
SUNDAY 090208
Rest day.
February 7, 2009
SATURDAY 090207
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Journal rounds and fractions of rounds completed.
February 6, 2009
FRIDAY 090206
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Journal loads.
February 5, 2009
THURSDAY 090205
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Journal time.
February 4, 2009
WEDNESDAY 090204
Rest day.
February 3, 2009
TUESDAY 090203
Back Squat 5-5-5-5-5 reps
Journal loads.
February 2, 2009
MONDAY 090202
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Journal time.
February 1, 2009
SUNDAY 090201
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Journal time.
January 31, 2009
SATURDAY 090131
Rest day
January 30, 2009
FRIDAY 090130
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Journal number of pull-ups completed for each round.
January 29, 2009
THURSDAY 090129
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Journal time.
January 28, 2009
WEDNESDAY 090128
Thruster 1-1-1-1-1-1-1 reps
Journal loads.
January 27, 2009
TUESDAY 090127
Rest day.
January 26, 2009
MONDAY 090126
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Journal time.
Comment:
Hi Anthony,
After yesterday's workout I have just one word for you OUCH!
See you tomorrow,
Marie
January 25, 2009
SUNDAY 090125
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Journal time for each of five rounds.
Comment:
Hi Anthony,
After yesterday's workout I have just one word for you OUCH!
See you tomorrow,
Marie
January 24, 2009
SATURDAY 090124
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Add the heaviest load for each exercise and journal the total.
Comment:
Hi Anthony,
After yesterday's workout I have just one word for you OUCH!
See you tomorrow,
Marie
January 23, 2009
FRIDAY 090123
Rest day.
I want to get rid of a few pounds & thought a change would help. I feel great when we finish our workout, and Anthony really pushes us! (That's a Good thing.) You feel like you worked hard & had fun too!
- Annette, client
January 22, 2009
THURSDAY 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Journal time.
I want to get rid of a few pounds & thought a change would help. I feel great when we finish our workout, and Anthony really pushes us! (That's a Good thing.) You feel like you worked hard & had fun too!
- Annette, client
January 21, 2009
WEDNESDAY 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Journal time.
I want to get rid of a few pounds & thought a change would help. I feel great when we finish our workout, and Anthony really pushes us! (That's a Good thing.) You feel like you worked hard & had fun too!
- Annette, client
January 20, 2009
TUESDAY 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Journal time.
I want to get rid of a few pounds & thought a change would help. I feel great when we finish our workout, and Anthony really pushes us! (That's a Good thing.) You feel like you worked hard & had fun too!
- Annette, client
January 19, 2009
MONDAY 090119
Rest day.
I want to get rid of a few pounds & thought a change would help. I feel great when we finish our workout, and Anthony really pushes us! (That's a Good thing.) You feel like you worked hard & had fun too!
- Annette, client
January 18, 2009
SUNDAY 090118
Hang power clean 1-1-1-1-1-1-1 rep
Journal loads.
I feel great! The impact of this "total fitness" approach is realized in all facets of my life, from work to competitive sports.
- Steve, client.
January 17, 2009
SATURDAY 090117
Run a 10k.
Journal time.
I feel great! The impact of this "total fitness" approach is realized in all facets of my life, from work to competitive sports.
- Steve, client.
January 16, 2009
FRIDAY 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Journal time.
| January 13, 2009 |
TUESDAY
090113
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 12, 2009 |
MONDAY
090112
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Journal time.
"...talking about random and varied."
Unfortunately, nature's WOD for Sunday didn't align with CF Headquarter's, of a rest day. Shovel the driveway, two rounds. That's what CrossFit is all about. Being prepared to respond to our environment. Since I have been training CF style I can shovel the driveway without knee or lower back pain. Doesn't mean I want to do it!
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 9, 2009 |
FRIDAY
090109
Front Squat 5-5-5-5-5 reps
Journal loads.
Yesterday was a "blister"-ful day!
If you did the WOD yesterday then you know what I mean.
"...so I get this open invite to have lunch with my good friend Jeff out at CrossFit Homegrown..." what I don't know is WOD is the only thing on the menu. After only five of the ten rounds it turns into Blood sport! I wouldn't have it any other way. Thanks Jeff for not letting one rep slip by.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 8, 2009 |
THURSDAY
090108
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Journal time and number of sets to completion.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 6, 2009 |
TUESDAY
090106
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 2, 2009 |
FRIDAY
090102
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Journal number of minutes completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| January 1, 2009 |
THURSDAY
090101
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 31, 2008 |
WEDNESDAY
081231
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Journal the total of all your points.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 27, 2008 |
SATURDAY
081227
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Journal rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 23, 2008 |
TUESDAY
081223
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 21, 2008 |
SUNDAY
081221
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Journal your choice of girls and rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 20, 2008 |
SATURDAY
081220
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Journal time for each round.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 19, 2008 |
FRIDAY
081219
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 17, 2008 |
WEDNESDAY
081217
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Journal rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 11, 2008 |
THURSDAY
081211
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 7, 2008 |
SUNDAY
081207
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Journal rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 5, 2008 |
FRIDAY
081205
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| December 4, 2008 |
THURSDAY
081201
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 30, 2008 |
SUNDAY
081130
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Journal total reps from all 32 intervals.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 27, 2008 |
THURSDAY
081127
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Journal rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 26, 2008 |
WEDNESDAY
081126
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 25, 2008 |
TUESDAY
081125
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Journal reps for both exercises in all rounds.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 23, 2008 |
SUNDAY
081123
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 19, 2008 |
WEDNESDAY
081119
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Journal number of pullups completed per round.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 17, 2008 |
MONDAY
081117
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 13, 2008 |
THURSDAY
081113
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Journal time.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 11, 2008 |
TUESDAY
081111
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and journal them.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 6, 2008 |
THURSDAY
081106
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Journal reps for both exercises in all rounds.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 5, 2008 |
WEDNESDAY
081105
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Journal rounds completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
| November 2, 2008 |
SUNDAY
081102
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Journal number of minutes completed.
Help a woman in need get
a free mammogram - the breast cancer site.
|
|
World-Class Fitness in
100 Words |
| Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. |
October 2008
September 2008
August 2008
July 2008
June 2008
May 2008
April 2008
March 2008
February 2008
January 2008
December 2007
November 2007
October 2007
September 2007
|
