Category Archives: Fitness

Virtual Throwdown #1

For those of you who CrossFit and those of you who don’t – I am sending out this Virtual Throwndown! To keep it on a level playing field there will be no equipment needed – body weight only! As Many … Continue reading

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01.16.2014 TC1

6:30am Surge Total Conditioning Level 1 [ Burpees / Bench Step Ups / Renegade Rows / Lunge Row on Bands / Box Climb / Sits Ups / Farmers Carry / Heavy Ropes / TR-X Hamstring Curls ] x 2

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01.02.2014

6:30 am Total Conditioning 1 workout 3 Rounds of: [Bozu Squat & Press / Plank / Resistance band Flies / Box Jumps / Mountain Climbers /Sled Pull-Push / Heavy Ropes / TRX Hamstring Curls] R1-R2: Stairs x 3 R2 – … Continue reading

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One year ends and a new one begins

It’s been quiet here at Not Just Zeros and Ones, for a while now. I have slipped into a exercise free coma and have had trouble coming out of it. Let’s face it, lazy is easy – real easy. You … Continue reading

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11.22.2013 TC2 + CrossFit SWOD

12:30 pm Total Conditioning 2 (1 minute stations with exercise in between each) Warm Up 3 Rounds of: TR-X Squat w Reverse Row Burpee/ High Pull Box Jump / Push Up Bozu Burpees Sled Push Pull Bench Overhead Tricep Dips … Continue reading

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10.29.2013

6:30 am┬áTotal Conditioning 1 class @ MAX Warm Up (3 mins) [ Bench Dumbbell Press . Box Jumps . Plank Hold . Row . Ladder . KB Swing ] x 3 A variety of exercises in between rounds.   12:00 … Continue reading

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10.24.2013 WOD

06:30 am Total Conditioning 1 class @ MAX Warm Up (3 mins) [ Side Shuffle in Squat Position . Heavy Ropes . TR-X Pull Ups . Bozu Push Ups . Squat w Bicep Curl . Plank Hold ] x 3 … Continue reading

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When you dream, what do you dream about?

In 2008 a friend introduced me to CrossFit and I thought they were crazy. The work outs looked like some sort of punishment. But as the years passed and I saw the community grow I felt compelled to try it … Continue reading

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10.21.2013 WOD

06:30 am Total Conditioning 2 class @ MAX Warm Up (3 mins) [ Inverted Row . Stationary Bike . Reverse Lunge w Bicep Curl . Side Plank Hold . Box Jump Progression . Hamstring Curl w Yoga Ball . Plank … Continue reading

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Hill O’Pain Redux

Too late to register for the Turkey Tea 10k I wondered what run could I do instead. Like an apple falling from a tree, the idea hit me … bring back the Hill O’Pain run! Living in St. John’s it … Continue reading

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