Pictures/Videos
Full Workouts:
Tabata All Messed Up: January 28th 08
Jamie’s Muscle Ups – February 20th 08
Michael’s Muscle Ups – February 13th 08
February 4th 08 – Back Squats
January 22nd 08 – Back Squats
January 5th 08 – Jamie’s First Muscle Up
December 21st 07 – Deadlifts
Pull Ups:
Mike on the rings
Haley on the rings and a view of the space.
Fraser Dead lifting 295 current P.R soon to fall!!
nice pulls, gents, but er.. um… since when is a DL dropped from the top?
Well in my case…when they are heavy….Fair enough Chef, next time, just for you!
Nice lifts, everyone!
Have any of you flirted with the “CrossFit Total” yet?
Not yet Brian but soon.
someone is going to hurt themselves… that guy on the end looks like he is in rough shape! I did not realize one was supposed to kick their legs like a fool when doing pull ups. Who is looking after posture, and control?
I also did not realize that a DL happens with one hand gripping forward and the other backwards
Hey Anonymous, Couple quick questions…Whats your Fran time and how many Muscle Ups can you do?
Thanks for the tips. In the future, if your going to be critical, have the courage to leave your name, and get some more information about what your being critical of.
Alternate hand positioning is called a mixed grip. Try it sometime. You might find it enables you to lift more. Or are you one of those people that thinks you have to wear a singlet and wooden shoes to Olympic Lift?
If you could be a little more clear regarding who “that guy on the end is”, it would be appreciated. …”someone is going to hurt themselves” who, doing what??
Don’t you find it odd that all the people in the vids do pull ups the same way. Do you think because we are not doing dead hang pull ups that what we are doing is wrong?
Come on down to the gym sometime and get informed or better yet, show us what we are doing wrong.
Michael Fall
Heh… It is a little rough looking, but I’ll attribute that to the Filthy Fifty we just completed before hand
there all a little rough looking all admit….he’s probably talking about me…he’s more than welcome to come down any morning and show me how to do it.
you guys are a hilarious, wut u do isnt even hard, i do stuff twice as hard; body weight, free wieght and plyo excersises than that stuff. Whats the point of your gym trainning that way. It isnt gonna make you look good. So r your clients athletes in some sport, because that isnt a good way for the average person to get the bod they want. And whoever was deadlifting, learn some proper form before you tear a disk. I understand your trying to be unique and all and unconventional but geese i wouldnt pay 5$ for a gym membership at your gym i can do all that stuff at home.
If you knew of what you spoke we might be inclined to learn from you. As it is your ignorance of what we do, and why we do it shines through in your appraisal. Is English a second language for you or are you too busy doing preacher curls and looking at yourself in the mirror to spell correctly. Twice as hard? Feel free to Come down any time and show us your 620# deadlift, your 310# clean and jerk, and 270# shoulder press. Of course, you should also be able to complete our WODs in half the time it takes us. Please come and demonstrate for us so we may learn from someone who is clearly an expert! Put your money where your mouth is. Film yourself doing one of our WODs and send it to me with your time. Then maybe we can talk.
Guys, you all seem to get defensive when someone challenges what you are trying to do. Always wanting to challenge people to come down to your facility. May 28 Anonymous, is one of my athletes/boxers. You have some great exercise selection, routines etc… You have Tabata, GPP, Intervals and although I didn’t see or don’t know what your program consists of I’m guessing there’s some sort of periodization plan in place. I’m also just guessing but there also has to be individual plans as well. Maybe he came across as harsh, but all he was asking was who are these workouts geared towards? At my boxing club we train as athletes but it is also specifically geared towards boxers. Sport specific training. I’ve researched ways to improve my boxers Strength and Conditioning programs, and I’ve come across Crossfit a few times in the process as well as others. Crossfit is a very good program and it takes from alot of different sources to create it’s program. Some people are just misinformed then there are those who are very much informed. So no, my boxer does not do preacher curls or any other kind of Isolation exercise like that, there are others that know how to train athletes in this city. Alot of out weighted exercises does not involve Barbells, we do more of our work with Dumbbells. And because we don’t train to lift the biggest weights, but rather train for optimum performance in boxing it would be unsafe to do what you guys do. Some advice for you, just explain what you are all about rather than challenging everyone, it makes you all sound like meatheads (n offence). You would probably attract more clients. Take care.
Well Joel, I may have been harsh in my reply. CrossFit is a non specialized program. Our specialty is not specializing. Would crossfit help your boxer? Yes, if he wanted to be stronger and faster and more explosive. Would it improve his boxing skills.No
“you guys are a hilarious, wut u do isnt even hard, i do stuff twice as hard; body weight, free wieght and plyo excersises than that stuff. Whats the point of your gym trainning that way. It isnt gonna make you look good. So r your clients athletes in some sport, because that isnt a good way for the average person to get the bod they want. And whoever was deadlifting, learn some proper form before you tear a disk. I understand your trying to be unique and all and unconventional but geese i wouldnt pay 5$ for a gym membership at your gym i can do all that stuff at home”
Joel this quotation from your boxer sounds like a kid mouthing off to me. How could he say he does stuff twice as hard as we do if he has not done the work? I was told not to reply to his post but I did. Now I regret that. Joel, do you have any idea how many clients we have? or want to have? I have no doubt you are a fine trainer, if you ever want to stop by that would be cool. I’m always willing and open to information exchanges. But if I am faced with ignorance and attitude my patience is limited. Suggest to your boxer that it is rude at best to be critical of things he has not tried. I have not come to your site and been critical of your program. And I would certainly never judge it without testing its efficacy for myself.
Happy Training
Ok, Mike first of all let me explain that yes he is only 18. He is someone that knows exactly what you guys are all about. This is not some kid who doesn’t know what he’s talking about. He’s won numerous tournaments over the last few years, including this years Open Class Golden Gloves Heavyweight Tournament. Yes, in my opinion his comments comes across as some “kid” but his training is very very similar to what you guys do. So for him to suggest he does stuff “twice as hard” or whatever isn’t that far off. Everyday for us is a different workout and very similar to you it isn’t very long. Some last anywhere from 12 to 30 minutes, depending on if it’s Maximal Strength or Intervals or what have you. I respect what you’re all about and what you do. No it’s not twice as hard but very similar. He is still young. In actuality he’s just defending our club, his club as he his one of the top guys in the province and the star of our club. We’ve come under fire by our competitors because of our success and their jealousy. So Mike, believe me or us it is not ignorance of what you guys do but simply making sure we are aware of all other gyms in this city. You do seem ‘real’ as I would put it and not one of the idiot gym owners. It is harsh out there and it seems like you have to fight fire with fire, but I do understand where you came from as far as not saying anything bad about us or even anyone else for that matter. Hey it’s what I’m doing. Get them outta there and in here.
Joel,Congratulations on your man’s success. He is a young stud and he was bragging about how good your club is without knowing about ours. No harm done. I’m sure you do what you do very well.
We all know that things look easy on video. Including our
workouts, Boxing and Martial Arts. Those of us who train know better.
Get him to try this one. It is called Fran: 21 15 and 9 reps of 95# thrusters and FRM pull ups. There are plenty of examples of this WOD on youtube. Just search Fran/crossfit.
There is no reason for him to defend your club as I was never critical of your club.
No, I am not one of those idiot gym owners, and If he wanted to be aware of us why not just call and say Hi.
At any rate Joel. I’m sure one day we can all get together and do some training. I am 40 so it is hard for me to keep up with the young lads but I always give as hard as I can. As we all know intensity is where the gains are!
Joel, people like you and I are on the front lines of a revolution against the current fitness industry and the stupefying effect it has had on the majority of the fitness population, trainers, owners, and individuals alike. It is better that we not bicker amongst ourselves. I guarantee you I could give your young stud a great workout that would challenge him to his limits. I am sure you could do the same to ours.
We don’t specialize in our strength and conditioning. We are committed to a broad base of fitness. In our Karate classes we train karate(sport specific)with CrossFit supplying our fitness. It seems to work based on the success we have locally and internationally.
CrossFit is not designed to make you the best at any one thing. That is what sport specific training is for. It is designed to give you the best possible over all fitness. One of my guys said to me the other day ” if I had found CrossFit when I was 17 I would have played professional hockey” He played in Europe but never made the NHL. He is now a firefighter and thus relies on his physical prowess for his survival. Training for this is much different then training to box or training to compete in the martial arts.
Do you guys incorporate any Olympic or dead lifts into your programming?. Do you have a website?
Anyhow Joel. I hope we can continue to have respectful exchanges. I’m happy for your success and wish your fighter well.
P.S Here is an awesome Workout I did on Monday.
Four rounds for time of:
2 pood Kettlebell (80# dumbbell will do) swings, 25 reps
25 Glute Ham Developer Sit-ups
25 Back Extensions (on the GHD)
25 Knees to Elbows These are done from a pull up bar. Full extension hang then curl your hips forward and get your knees to touch your elbows.
If your unsure of what the exercises above are they are all on the crossfit home page under exercises and demos as well as locatable on youtube.
I did this one with a 40# Kettle Bell. 40 yrs old 150# It took me 26:28. I can still feel my lower abs. If your boxer is a heavy weight and 18 he should be doing it as prescribed.
Why don’t you post one of your workouts and I’ll film our guys doing it and we can compare notes.
3 2 1 GO!
Mike, great post. I’m a bit strapped for time so I will try to answer a few questions. We do have a few Olympic lifts in our program but all done with DB. No Deadlifts. Yes, I know they are great but I do have my reasons to not include them. Some of the equipment that Crossfit gyms use including yours we don’t have so we just do alternatives. My goal is to equip the club with them eventually. Also, although I do see why some exercises are done I have my reasons to not do them. One example is Reps to failure. With that being said I do like the exercises you use and with me being retired from competition I can try them out myself. I’m still getting back into it but I’ll get to it. As you know I would like to try them out myself first before passing on. Ok I have to go but our website is http://www.tntboxingacademy.com, but let me warn you it hasn’t been updated in quite some time, we hope to do that very soon. I do have a workout as well for you guys, but it will be alot of writing so I will do my best to write post it tommorow. It’s one of my favorites and I got it from one of the top Strength and Conditioning Boxing Coaches in the U.S.
Good Good Joel. Nice site. We are in the process of updating ours as well. Lets stay in touch. I know a couple of people who are looking for a boxing club. They are 16? I think. One of them boxed at Achieve. He finally left and has been looking for something better since. I will send him your way, if that is ok? It seems to me that you guys have the same attitude we have. Should be fun. Perhaps we can work some cross promotion. I would certainly like to learn some basic boxing. Striking in Karate as you know is quite different. Stay in touch
Mike
Mike, it’s totally fine with me. Must keep him away from those crooks. Yeah, we can definitely work together. I’ll keep in touch.
Mike, I just checked out the Fran workout on Youtube. One question are the pull ups, max out reps or the same number reps as the thrusters? In any case I would be doing them with DB rather than Barbells. It’s not that I’m against Barbells but I just like using Dumbbells. I’ve been doing some renovations and the gym had been closed in April and the fact that I’ve been on vacation for a bit of May, so we are all just getting back into it.
Try this Tabata workout:
Set 1 – Jab/Cross non-stop punche
Set 2- Squats
Set 3- Jab/Cross non-stop
Set 4- Push Ups
As you know 8 rounds of Set 1 20 sec. work/10 sec. rest,
then continues with Set 2 and so on. Go through all 4 Sets. Pretty Simple workout. Watch the puching technique. Everytime you punch, the hand that isn’t punching is on the chin and elbows return to ribcage. Punch as fast and as hard as possible. Push ups can be done fast or slow depending on what you’re working.
It will take 16 minutes to complete. Not as intense as Fran, but very effective.
If you want to go insane, replace squats for explosive squats and push ups for explosive push ups or even power overs.