November Teaching Schedule

Just one addition from my October schedule and no other changes outside of that.

Mon
1:05-1:50pm Whipped! at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th
*6:15-7pm Whipped! Ft TRX at 54th

Tues
6:30-7:15am TRX MAX at 63rd (Sign-Up Required)
7:15-7:45am HardCORE Cuts at 63rd
***9-9:45am Whipped! at 92nd
6:30-7:20pm MetCon3 at Greenwich

Wed
6:30-7:15am Jump N Pump at Greenwich

Thurs
6:45-7:30am Shockwave at Columbus Circle
1-1:45pm TRX MAX at 50th (Sign-Up Required)
6:45-7:30pm MetCon3 at 76th
7:30-8pm HardCORE Cuts at 76th

Fri
6:30-7:15am Whipped! at Greenwich
8-8:45am Whipped! at Soho
12:15-1pm Jump N Pump at 43rd
6:35-7:25pm TRX MAX at 50th (Sign-Up Required)

Sat
OFF

Sun
11:15-12pm MetCon3 at Columbus Circle
12-12:30pm HardCORE Cuts at Columbus Circle
1-1:45pm Whipped! at 92nd

***Indicated new classes from October

19 classes
9 locations
0 excuses

Enjoy responsibly :)

You can always bring a friend into class who isn't a member, but must let me know the day prior.

Newsletter:
Just attended an amazing functional bodyweight training workshop this past weekend - Animal Flow with Mike Fitch. This program integrates several styles of movement including: capoeira, break dancing, yoga flight work, and more. As he states, this program isn't for everybody. It is for those who are injury-free and looking to learn how to move more freely. I've been playing around with it lately and lovely it. I feel all the good soreness without the inflammation associates with weight lifting or repetitive cardio.

You just may see me teaching this class in the new year. As for now keep your mind and body refreshed and try a new class. Don't forget that most Americans gain weight between Halloween and Easter. Be smart about your training and eating habits now so that the winter time won't swallow you up!

PS - Look for new classes and more TRX at Westside and downtown locations in 2013 :)

January Teaching Schedule

Just a few changes that all start Thursday :)

More TRX and HardCORE Cuts

Mon
*1:05-1:50pm Whipped! Ft TRX at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th
6:15-7pm Whipped! Ft TRX at 54th

Tues
6:30-7:15am TRX MAX at 63rd (Sign-Up Required)
7:15-7:45am HardCORE Cuts at 63rd
9-9:45am Whipped! at 92nd (Now starting in November)
6:30-7:20pm MetCon3 at Greenwich

Wed
6:30-7:15am Jump N Pump at Greenwich

Thurs
6:45-7:30 Shockwave at Columbus Circle
*7:30-8am HardCORE Cuts at Columbus Circle
*9-10am TRX MAX at Columbus Circle
1-1:50pm TRX MAX at 50th (Sign-Up Required)
6:45-7:30pm MetCon3 at 76th
7:30-8pm HardCORE Cuts at 76th

Fri
6:30-7:15am Whipped! at Greenwich
8-8:45am Whipped! at Soho
6:35-7:25pm TRX MAX at 50th (Sign-Up Required)
*7:30-8pm HardCORE Cuts at 50th

Sat
OFF

Sun
11:15-12pm MetCon3 at Columbus Circle
12-12:30pm HardCORE Cuts at Columbus Circle
*1:15-2pm Whipped! at 92nd (NEW TIME)

*Indicated new or changed class from Dec.

21 classes
8 locations
0 excuses

Enjoy responsibly :)

TRX MAX - WOD - 9/11/12

Welcome back to your weekly TRX MAX - WOD. This week our focus is stability and rotation within class. You'll noticed a few movement have advanced from last week.

Check it out...

TRX MAX - 3 stations consisting of 4 exercises and a total of 12 minutes of work at each station.

Station 1 - TRX/DB
Left Arm TRX row to uppercut
Right Arm TRX row to uppercut
DB swings
DB power snatch

Station 2 - MB/BB
MB overhead slamdowns
MB toe touch to overhead rotation (5 per leg)
BB OH reverse lunge
BB upright row

Station 3 - Jump Rope/BW
Jump Rope 75%
Jump Rope 90%
Inch Worms
V-Situps

Enjoy Responsibly :)

TRX MAX - WOD 9/4/12

-3 stations of rotating work
-Each station contains 4 exercises for 1min each
-3 rounds are performed at the station (12min per station)

1.TRX/DB
SL TRX Squat/Deadlift
" "
DB Swing
DB High Pull

2.MB/BB
MB Slamdowns
MB Rainbow Chops
BB Front Squats
BB OH Hold

3. Jump Rope/BW
Jump Rope 80%
Jump Rope 90%
Up/Up/Down/Down
Alt toe-finger sit-ups

Q: What makes this class so special and different from other classes?

A: It's all in the broad programming of the class format to hit every part of the body. Within the class you should get a; push, pull, 2 different hip hinges, core stabilizer, core mobilizer, core rotation, cardio, power, isometric hold. What you also get is accountability. For the minute round you can easily quantify the work done each class and each week. Simply count reps for the first and last round at each station.
Are they close?
Did you get stronger as you went on?
Did the movement become easier?

Most group fitness classes are based around cardio with some using weights and/or other props to get strength work done.

This class looks very similar to a circuit you and your trainer might do. Since its based on time over reps you can work at your pace through the class.

The purpose of this class is to hone in on each specific movement for that minute. I look for slow, controlled, and precise movement for that minute.

If you are looking for a great STRENGTH based class, come try TRX MAX!

September Teaching Schedule - Equinox

Mondays
1:05-1:50pm Whipped! at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th and 2nd
6:16-7pm Whipped! at 54th and 2nd

Tuesdays
6:30-7:15am TRX MAX at 63rd and Lex
7:15-7:45am HardCORE Cuts at 63rd and Lex
6:30-7:15pm MetCon3 at 12th and Greenwich

Wednesdays
6:30-7:15am Jump n Pump at 12th and Greenwich
7:45-8:30pm MetCon3 at Columbus Circle

Thursdays
6:45-7:30am Whipped! at Columbus Circle
6:45-7:30pm MetCon3 at 76th and Amsterdam
7:30-8pm HardCORE Cuts at 76th and Amsterdam

Fridays
6:30-7:15am Whipped! at 12th and Greenwich
12:15-1pm Jump n Pump at 43rd and 5th
6:30-7:20pm MetCon3 at 50th and Broadway

Saturdays
OFF

Sundays
11:15-12:05 MetCon3 at Columbus Circle
12:05-12:35 HardCORE Cuts at Columbus Circle