SJP CrossFit

Tuesday WOD

2012-02-07T13:21:00.000-05:00

2012-02-02T11:19:00.002-05:00

Thursday WOD. Field Trip to Reebok CrossFit One on Monday.

2012-01-31T13:34:00.000-05:00

SJP CrossFit Updates

2012-01-30T10:27:00.000-05:00

Friday's WOD

Today's WOD

Thursday WOD

2012-01-26T14:27:00.004-05:00

Start of Semester TWO. A new group of CrossFitters have entered the building.

2012-01-05T13:38:00.000-05:00

2012-01-04T11:06:00.001-05:00

Wendnesday WOD

2011-09-28T09:13:00.002-04:00

"Karen" 150 wall ball shots for time. The boys used basketballs. The target was about 10 feet. They are working on full ROM. Still working on unlocking the hips.

Friday WOD

2011-09-23T10:38:00.002-04:00

Skill: Kipping Pull Up
We ended the class with 10 minutes of relaxation to soft rain and rolling thunder focusing on breathing and visualization.

Monday WOD

2011-09-12T14:26:00.002-04:00

SJP CrossFit is Back in session

2011-09-08T09:18:00.000-04:00

We are Back. I will posting our WOD's Starting Friday!!

Monday WOD

2011-04-04T13:21:00.003-04:00

Wednesday WOD

2011-03-23T13:33:00.002-04:00

Wednesday WOD

2011-03-16T12:47:00.003-04:00

PREP STATE OF MIND

2011-03-11T14:52:00.001-05:00

Here is a great video a few of the Prep boys put together.

Friday WOD

2011-03-11T14:49:00.002-05:00

SJP CrossFit Club Video 1.m4v

2011-03-09T21:22:00.000-05:00

Tuesday WOD

2011-03-08T11:06:00.004-05:00

Monday WOD

2011-03-07T12:52:00.002-05:00

Friday WOD

2011-03-04T11:23:00.004-05:00

New Semester

2011-02-18T10:31:00.002-05:00

This was the WOD for the CrossFit Club. We still have a core group of Boys that partake. Welcome back to a few of the guys from first semester.

Monday WOD

2011-01-24T10:38:00.004-05:00

Deadlift set up

2011-01-19T10:25:00.006-05:00

Coach B would be happy with the hook grip.

Monday WOD

2011-01-10T10:35:00.001-05:00

For a video demo on Wall Climbs see 1/8/2011 on the main page.

Some prep work for "FRAN".

2011-01-06T13:23:00.002-05:00

Anywherefit challenge by Henery Clark

2010-12-31T09:00:00.001-05:00

Thursday WOD

2010-12-16T09:22:00.003-05:00

Wednesday WOD

2010-12-15T13:25:00.002-05:00

Wednesday WOD

2010-12-09T09:20:00.002-05:00

Monday WOD

2010-11-22T09:24:00.004-05:00

The boys aren't dead. We ended the class with 10 minutes of meditation. The iphone has a great app for this.

2010-11-10T06:14:00.004-05:00

First SJP CrossFit Club WOD

2010-11-04T15:35:00.005-04:00

Back in January of 2008 I started posting CrossFit WOD's on the white board in the "weight room" here at the Prep. As the months went on and on more and more students went from bicep curls to burpees. The Boys at SJP drank the cool aide. On April 9, 2008 SJP CrossFit became an official CrossFit affiliate club. Fall of 2009, 60 boys were part of the first CrossFit elective for credit at the Prep. Fall of 2010 80 signed up for the same elective. Today a group of 7 CrossFitters organized, programmed, and participated in the first CrossFit club WOD. This was 100% student driven.

2010-11-01T06:35:00.001-04:00

unday, October 31, 2010

It is with great pleasure and pride that I introduce the newest coach to Breakthrough Performance Coaching. Vince Miserandino, aka Coach Miz, has been an absolute pleasure to have on the team as an athlete. For those of you that already know him, I don’t have to tell you that his enthusiasm is infectious. He is a gifted athlete that has some incredible accomplishments to his credit. He is a multi-time Ironman and PR’ed by over an hour at this distance in Lake Placid this past summer. He apparently can also excel at the shorter stuff, as he was the 1^st amateur at the Pumpkinman Sprint Triathlon this past September.

Coach Miz on the run at IMLP!

Coach Miz has an exceptional knowledge base and is currently the Chair of the Physical Education Department at St. John’s Preparatory School. He has a master’s degree in physical education, is a certified strength and conditioning coach, crossfit coach, spin instructor, and the list goes on…

I know that Vin will compliment me and challenge me to become a better coach. I cannot even begin to tell you how excited I am to have him as a fellow coach, teammate, and friend!

Race season may be winding for most of us, but there are still some teammates plugging away for 6+hours on the Computrainer preparing for upcoming Ironman races. Barrett Simms will be competing in Ironman Arizona on 21 November 2010. The thought of sitting on a Computrainer for 6+ hours makes me nauseous, but for Barrett it is just another workout! You can track him online at the Ironmanlive website on race day (his bib number is 754).

Don’t forget to check the website for upcoming events and feel free to propose some other events that interest you… After all, it is your team!

Stay tuned for information about a holiday “social” and mark your calendars for the screening of IMWC on 18 December 2010 at 4:00pm. We are still working on a viewing location…

Thursday WOD

2010-10-28T10:20:00.004-04:00

Witch City Chipper by Henry Clark-SJP CrossFit

2010-10-27T16:59:00.000-04:00

2010-10-18T11:42:00.002-04:00

Friday WOD

2010-10-15T14:47:00.002-04:00

"Angie"
100 Jumping Pull ups
100 Push Ups
100 Air Squats
100 Sit ups

Clean and Jerk

2010-10-12T13:28:00.002-04:00

2010-10-08T11:48:00.001-04:00

Enjoy the weekend and stay active.

D Block

2010-10-05T11:28:00.004-04:00

C Block

2010-10-05T10:19:00.004-04:00

Wednesday WOD

2010-09-29T09:21:00.002-04:00

Monday Met Con

2010-09-27T14:29:00.004-04:00

Monday WOD

2010-09-20T10:38:00.003-04:00

Monday WOD

2010-09-13T13:26:00.006-04:00

This was the classes first day Dead lifting. As you can tell there is work to be done. Many of the boys are rounding their back and not lifting the bar with the body as one unit. The student at the end of the video is a perfect example. We will continue to learn from our mistakes.

Final Triathlon of the Season

2010-09-12T08:07:00.007-04:00

Saturday was my last race of the season and it ended with an overall amateur win. I raced the Pumpkinman Sprint in South Berwick, ME . The Pumpkinman is a very competitive race at an amazing venue. Check it out for next year.

My Friend Dean Phillips of Fitwerx took the overall Elite race. My Friend Franco Zuccoli and my Brother Marty Miserandino took 2-3 in their age group. A great day for Fitwerx athletes.

Prep Alum and CrossFitter Rich Sinopli had a strong performance and finished with a burpee. Great race Rich! Back to CrossFit and next season can only be faster.

Thursday WOD

2010-09-09T09:23:00.002-04:00

Wednesday WOD

2010-09-08T12:14:00.002-04:00

Intro to CrossFit

Air Squat

Push Up

Tabata Air Squat and Push Up

Only 4 rounds of each.

First Day of School

2010-09-07T20:35:00.003-04:00

We are back. There will be 3 sections for CrossFit first semester. I will have about 45 students total. One of my many goals is to update this blog with the daily workouts, pictures, and video to really capture what goes on at SJP CrossFit. Your feedback is always welcome. Go Prep!!

2010-08-25T07:27:00.001-04:00

Miserandino brothers complete Ironman Triathlon

2010-08-16T21:03:00.000-04:00

Hey Ladies

Summer Training

2010-08-07T16:24:00.001-04:00

Prep Alum and fellow triathlete Rich Sinopoli doing kid (kettle bell) swings while on vacation in Cape Cod.

Keep training Rich!!

Ironman LP 2010

2010-07-30T20:15:00.004-04:00

Just a quick update. Coach Miz is an Ironman. x2
10:56

1:06 Swim
5:54 Bike
3:46 Run

2010-06-17T15:07:00.001-04:00

St. John’s dethrones Duxbury

By Braden Campbell, Globe Correspondent | June 17, 2010

After a comeback straight out of a movie script, there was no way St. John’s Prep could wrest Duxbury’s potential seventh straight Division 1 championship out of the Dragons’ experienced sticks with just any old play.

After Prep keeper Nick Triano made a game-saving stop on a point-blank shot in overtime, he set the ball in transition to defender James Fahey. Fahey darted down the left side, finding himself at the top of the box with just a shortstick and a goalie between himself and history.

He sprinted in and switched hands to freeze his defender. A flip of the stick and the Eagles had the 12-11 victory under the Harvard Stadium lights.

Just minutes earlier, Duxbury’s Seamus Connelly had scored the go-ahead goal with 18 seconds left in regulation, seemingly icing it for the Dragons.

Instead, St. John’s Prep’s Colin Blackwell won a faceoff and drove down the right side, knocking his shot off the left post. Garrett Campbell found the rebound at his feet, which he swatted in for the tying score.

“I thought it was a save, kind of a last-second reaction, just right at my feet coming toward me,’’ Campbell said. “I just whacked it in.’’

Fahey’s goal capped a gritty battle in which the Eagles rallied from a 7-3 halftime deficit thanks to the spirited play of Triano, who had nine of his 12 saves in the first half.

“This is the best high school lacrosse game I’ve ever been a part of, it’s just awesome,’’ said Fahey. “We worked so hard this season, we’ve had our ups and downs, we’ve had hard times, but this is what it’s all about.’’

The game was a rematch of of last year’s final, which the Eagles lost, 13-12, on a last-minute Duxbury goal.

This regular season, the Eagles trounced Duxbury, 12-7, in Danvers. Prep coach John Roy wasn’t fooled by the lopsided win.

“Clearly we knew it wasn’t going to be 9-2 at halftime [like our last game] or anything like that,’’ said Roy.

Campbell scored four goals, and Blackwell added a pair. Bryan Barry and Nick Woodgate each scored three goals for Duxbury.

2010-06-10T18:32:00.002-04:00

The year is over and I want to thank all the young men for making my dream job come true. I look forward to next year where I will have 80 new students taking CrossFit for the First time. Rest, relax, and enjoy your summer. I would like to leave you with a reflection from one my students.

Cross Fit Final Reflection

A Fit Transformation

At the end of last year while I was filling out my Sophomore year course selection, I had the option of taking a free period or Cross Fit for my second semester elective. Fortunately, I chose Cross Fit and have thoroughly enjoyed the class and the remarkable transformation that has taken place. Cross Fit has strengthened me, both mentally and physically and has taught me routines and workouts I can keep up with on my own time when the school year ends. Lastly, not only have I seen progress in my weight lifting skills but also on the soccer field where I can last longer and outrun my opponents in a ninety minute match.

As I began Cross Fit in the second semester, I had the mentality that I was already in shape and fit, but little did I know that the workouts we would do, would give me another meaning to fit. I learned that being fit requires one to be strong in endurance and stamina as well as cut and built for weight lifting. All of the workouts we did worked on our strength and got our heart rates up tremendously. One of my favorite workouts was the locker room laps, which incorporated every aspect of our body to the workout and pushed us mentally and physically. Every two laps we ran would work on our cardio, while the workouts in between the next two laps would work on our strength (ex. pushups or knees to bar). The workout I found the most challenging for me was CINDY, where we had to do pull-ups, pushups and sit ups. I found it the most challenging because I have always struggled with pull-ups and my upper body strength since soccer only demands strong endurance and a strong lower body. Physically, I have definitely seen a change through Cross Fit because I am more balanced in every aspect of my body.

Not only have I seen a difference in my body physically but also mentally. Most of the workouts we did pushed me to limits I would have never imagined pushing myself too. It strengthened us mentally, because we would train ourselves to not give up and push through the negativity in our minds and attitudes that would try to force us to quit. I have also have become more knowledgeable about what to eat and what not to eat. My nutrition and diet has changed tremendously. I have gone from snacking on junk to eating full hearty meals that fuel and replenish carbohydrates and protein. For example, a meal I would eat before I began Cross Fit was two bowls of pasta which I didn’t burn off. Now I eat chicken, steak, vegetables and fruit on a daily basis with some carbohydrates to work off. Lastly, through Cross Fit I have bonded and become friends with people I never really spoke to. Cross Fit has changed my life both physically and mentally so I would like to thank you Mr. Miserandino for a great second semester and whenever I have free time in the upcoming year, I will come by and get a workout in.

2010-06-03T10:35:00.009-04:00

Jeff Capobianco Kona 2009

Real Coaching

As my Brother Marty and I prepare for Mooseman 70.3 this weekend and then Ironman lake Placid, I want to ask you a few questions about your coach. There are many “coaches” out there making big bucks just writing up programs for dozens of athletes each week. He is probably getting them online, something you could do on your own. If your coach is not doing the following you are getting ripped off. Here are a few questions:
Do you speak to your coach over the phone on a weekly basis? Does he tell you to call him anytime with any questions?

Do you get texts from you coach asking you what your time was after you busted your butt during a key workout or race?

Does you coach use software that lets you see his computer screen and him yours? During those sessions are you taught, shown, and explained in detail how you have progressed over the last 7 months? And where you will be going?

Have you ever been part of a webinar with other athletes to go over every detail of an upcoming race?

Have you ever been told what your cycling power should be on a 4 mile hill and how to go down the back side of that hill so you won’t get killed?

Are you training with power?

Does your coach use Training Peaks?

Does your coach send you to the best shops for professional services? Fitwerx

Does your coach subcontract you to other coaches? Enduranceswimming and feel confident that you are getting quality coaching?

Do you use GPS

Do you have an FTP?

Are you training in zones?

Has your coach dialed in your training and race nutrition for both sprint races and endurance races down to the calorie?

Has your coach told you what color your urine should be?

Do you feel more confident about this racing season than you ever did in the past 14 years of racing triathlons?

Does your coach motivate you?

Does he challenge you?

Does he inspire you?

Has he made adjustments to your training so that you can have a life?

Are your coach’s expectations of YOU realistic?

Does your coach know that he is training you and not himself?

These are just a few simple questions. If your coach isn’t providing these services for you, YOU are losing out.

I want to thank Jeff Capobianco of Breakthrough Performance Coaching for his SECOND TO NONE coaching. Good luck to you this racing season. It’s not too late to get quality coaching. The season is still young. Give Jeff a call.

2010-06-01T04:36:00.003-04:00

It's 4:37am on Tuesday morning and while I drink my cup of black coffee waiting for the thunder and lighting to stop so I can go for my bike ride, I came across this video on Sealfit.com and I'd like to share it with you. Thank You to all the Men and Women that have served, are serving, and will make the commitment to serve in the military of this great nation. Enjoy your Freedom!!

2010-05-25T10:29:00.003-04:00

Prep Alum Andrew Koen bench pressing 400lbs this past weekend. I'm proud to say that Andrew starting weight training here at the prep.

"Build it and they will come"

Thursday WOD

2010-05-20T14:51:00.001-04:00

Run Drills

then

4x100 Meter Run. Max effort.

then

Muscle up practice.

Monday-Wednesday

2010-05-19T12:31:00.001-04:00

Monday- 400 meter burpee broad jump. 20 minute time limit

Tuesday- Bear Complex- sets of 3

Wednesday- PT Test - Max pull ups- max push ups in two minutes- Max sit ups in two minutes.

2010-05-16T19:33:00.003-04:00

10th Annual JCC Triathlon by the Sea

Results are in! My friends Kevin Reen and Dean Phillips took 1-2 today at the first Tri of the season. I took 3rd. I beat my time from last year by 1:54. I'll take it for not doing ANY training geared to a sprint tri. My Brother Marty took 7th overall. Any my friend Brenden Reen took first Clydesdale. Another Huge shout out to my Coach Jeff Capobianco for all his fine programming. Mooseman 70.3 is next.

Getting Race Ready

2010-05-06T09:43:00.008-04:00

In next few weeks I'll be preparing for the Mooseman 70.3 Triathlon. Mooseman will take place on June 6th. In the weeks leading up to this race my Coach, Jeff Capobianco of Breakthrough Performance Coaching has designed workouts that will put me in a really good shape to be competitive in my age group ( 40-44). I started working with Jeff in November and I've seen some impressive gains. Thank you Jeff!!

I've also been working with Craig Lewin of Endurance Swimming and feel confident that one of these days its all going to just click. What I mean is that swimming for me is so technical and I'm always thinking about rolling my hips, keeping my head down, and staying long. I could go on and on. Swimming has been the most challenging of the three disciplines but my times continue to decrease and I'm happy with the results. Thank you Craig.

During the Ironman the most amount of time is spent on the bike. 112 miles of cycling to be exact. I can't thank the Fitwerx crew enough for all their detailed time they've spent on making me aerodynamic, powerful, and comfortable on my Felt DA. Here are a few shots of my ride. This is the Ironman setup.

CrossFit has been given a solid foundation so that I can train at the level and intensity that I'm currently training at. That is why I sport the CrossFit logo.

Lastly I'd like to recognize my Brother Marty who is also training for IMLP. This will be Marty's longest race since he started triathlon a few years back. I've never seen anyone progress the way Marty has the last 7 months. Marty is right there during all of the swim sets, Marty's cycling is that of a seasoned triathlete, and he continues to decrease his run times at all distances. He is one to look out for. Keep it up CHAMP!!

Tuesday WOD

2010-05-04T12:42:00.004-04:00

"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.

Here is a Poem from CrossFitter Henry Clark:

CrossFit

By Henry Clarke

CrossFit is so FREAKING tough,

I know it will soon make me BUFF,

Every single time I BENCH,

It makes my lips so very quenched.

My arms, they start to SHAKE and QUIVER,

I can feel the PAIN deep down in my liver.

My back it CURLS, My legs they SHAKE,

I PUSH the bar up, and EARN my CAKE.

Fridday WOD

2010-04-30T10:28:00.002-04:00

8 Rounds for Time- 4 Each

20 Yd Wheel Barrel Walk

7 Burpees each

10 Sit ups

Both Partners will do Burpees each round.

One Partner will do Odd rounds the other Even rounds.

Thursday WOD

2010-04-29T08:49:00.001-04:00

Clean and Jerk

After warm up

8x1

Wednesday WOD

2010-04-28T09:04:00.001-04:00

2 Locker Room laps

50 Push Ups

2 Locker Room Laps

50 Knees to Elbows

2 Locker Room Laps

50 Burpees

Tuesday WOD

2010-04-27T10:13:00.001-04:00

8x2 Shoulder Press
1st - strict
2nd - Dip-Drive

Then

Intro to Handstand push ups

then

4 Rounds

3 Handstand Push Ups
10 Dumbbell Swing

Back From Vacation

2010-04-26T06:24:00.002-04:00

The boys are back from vacation today. I always like to squat when coming back from a break

5x5 Back Squat

then

6x 30 yard walking lunge

Good to be back!!!

A Class Act

2010-04-20T06:52:00.000-04:00

Great Triathlon Video

2010-04-14T16:27:00.002-04:00

I know that a few Triathletes check out SJP CrossFit. I ran across this video that I would like to share with you. Enjoy!!

Tuesday WOD

2010-04-13T09:17:00.001-04:00

"DT"

Dead Lift- 12 reps

Hang Power Clean- 9 reps

Push Jerk- 6 reps

Use between 45lbs-95lbs

Monday WOD

2010-04-12T13:40:00.000-04:00

10x 100 yd sprints on 1:30

SJP CrossFit Field Trip

2010-04-07T15:34:00.009-04:00

One on the many great aspects of CrossFit is the community that we are a part of. A few weeks ago I asked Coach Dave Picardi and Coach Danny V of NorthShore CrossFit if they were interested in hosting the SJP CrossFit boys for a field Trip. Well, of course they said YES.

At SJP we are limited with some equipment so I wanted the boys to learn some skills with kettlebells and rings. Coach Dan and Dave spent about 40 minutes or so going over ring dips, ring pull ups, muscle ups, and kettle bell swings. The boys then did a team "HELEN" WOD.

Here are a few photos from today. A big thanks to Coach Dave and Dan for having us and giving the SJP CrossFit boys their first set of rings. Muscle Up Time!!

Coach Dave Picardi talking to the boys about the muscle up.

Coach Danny V going over the swing

Ryan working on his ring dip.

Boys working hard during "HELEN"

Learning the swing.

Mouse on CrossFit

2010-03-30T16:26:00.000-04:00

Tuesday WOD

2010-03-30T09:44:00.001-04:00

Warm up with 5 rounds of "Cindy"
5 Pull ups
10 Push Ups
15 Air Squats

Then:

5x6 Shoulder Press- Push Press
3- SP
3- PP
Increase weight each set

Then:
100 Sit Ups

Monday WOD

2010-03-29T08:44:00.001-04:00

Skill: Over Head Squat

WOD: 4 Rounds for Time:

5 OHS
5 Knees to Elbows

Eastern States 20 miler

2010-03-29T06:00:00.013-04:00

Just a quick update on my Ironman training. On Sunday I traveled up to Kittery, ME to run the Eastern States 20 mile race. Last time i ran this coastal race I ran 2:40:20 (8:01-mi). Yesterday I ran 2:28:50 (7:26-Mi). I'd like to thank my Coach Jeff Capobianco of Breakthrough Performance Coaching for his knowledge, commitment, and guidance during my journey to racing Ironman USA in Lake Placid New York.

My Brother Marty also ran and completed the 20 miler on a brutal windy day. This is the longest distance he ever ran and did a fantastic job. We both have a lot of work to do but with Jeff's programming we can only improve. Great job Marty. You hung in there on a very difficult day.

Weekend Reading

2010-03-26T10:16:00.001-04:00

Cross Fit has recently become an incredible attribute to my life. It has nestled it’s way into my daily routine, me not only physically, but also mentally, my grades, and my diet as well. This daily workout has changed the way I look at food, I used to look at it as merely food, now I look at it and think, how is this going to affect my body? The workout has affected my physique, which I am incredibly impressed with and continue to surprise myself with some of the daily workouts that I am able to accomplish. I love the fact that I am involved with Cross Fit and am extremely satisfied with the results.

Cross Fit has become a major part of my daily routine. I now go to school day to day waiting for Cross Fit and hoping that it will be another intense workout. Although the workouts can be incredibly demanding, it is the hardest ones that are my favorite because I know that they may be difficult, but it is those tiring ones that will help me even more. I have seen a substantial difference in the way I look and the muscle that I have. I am proud of the muscle that I had before, but am a lot more proud of the fact that I continue to push myself to keep gaining more. Generally, I have felt better about my health, my body, and myself.

Another aspect of my life that I believe Cross Fit has had an effect on is my school life. Even though Cross Fit has nothing to do with academic studies, I feel as though since I have been more excited to be at school, I have been more into my studies. Also, I feel as though after the Cross Fit period, I have used all my energy during the workout, so then for the rest of the day any cooped up energy is gone, allowing me to focus more on the studies. Another reason I believe Cross Fit has positively affected my studies is because now that I have been feeling better about myself, I have been feeling more confident in everything that I do, including school work. Towards the beginning of the school year, I used to feel tired in class and fell asleep a lot, however, now I stay awake and never feel tired, and I feel as though Cross Fit has had something to do with that happening. Cross Fit has been a wonderful helping aspect in my studies.

Ever since I have started Cross Fit I have noticed a major difference in the way I look. I have been generally feeling healthier and more in shape. When I go to do daily activities, I feel as though I have more energy to do them. Also, I feel as though when I lift objects that felt heavy before, feel a lot easier to pick up then they used to be. I have noticed a substantial difference in the difference in my body. Now when I look in the mirror, I don’t need to even flex and I have muscle, and that is an incredible feeling. Part of why this is such an amazing feeling is because I know that this is all a result of my hard work, effort, determination, and dedication.

When I started with the Cross Fit program, I never imagined the effects that I would start to see so early. I had some idea that I would see results, however, I was still shocked to see such incredible results at such a fast pace. One of the best parts of taking Cross Fit is that not only do I start to gain muscle and become more fit, but I learn techniques and lifting styles that I would never have learned anywhere else and that I can use when I am on my own and at home. I love taking Cross Fit and can not see a single downside to it.

Wednesday WOD

2010-03-24T08:32:00.000-04:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

pull-up
Box jump
sit-up

Tuesday WOD

2010-03-23T08:40:00.001-04:00

Dead Lift

Work your way up to a One REP MAX Dead Lift.

Fridday WOD

2010-03-19T06:09:00.001-04:00

With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Wednesday WOD

2010-03-17T09:21:00.001-04:00

150 Burpees for Time!!

Tuesday WOD

2010-03-16T13:44:00.003-04:00

WU: 5 Rounds of Cindy: 5 Pull ups 10 Push ups 15 Air Squats

WOD: Work up to a 3 Rep Max Dead lift

Monday WOD

2010-03-15T09:43:00.000-04:00

Power Clean

5x3

Wednesday WOD

2010-03-10T08:57:00.001-05:00

ANGIE

100 pull-ups ( Jumping if needed)
100 push-ups
100 sit-ups
100 squats

Complete 100 and go on to the next exercise

Monday WOD

2010-03-08T05:54:00.003-05:00

The tallies for next year are in. This year we had 60 Sophomores take CrossFit. Next year 79 boys signed up to take this great class. The word is spreading!! Thanks guys for your hard work, dedication, and getting the word out.

It's going to be in the 50's today so we are going to do some running,

WU: Run Drills

WOD: Death by 10 yards. Start with a 10 yard sprint and work your way up to 100 yards ( 10-20-30-etc...). Work your way back down if time.

2010-03-06T19:15:00.004-05:00

I want to thank all the spinners today that participated in the 6th annual RIDE FOR JULES. I want to thank my brother Marty for all that he has done to make this happen. He is my inspiration!!

JULES Background Info:
On October 11, 2006 my mother Julie (Jules) had to have her right leg amputated above her knee as a result of Diabetes. My mother battled this disease and its many complications for almost 20 years, but unfortunately she passed away on February 10, 2008. She is greatly missed by everyone who loves her.

Three days a week she had to have undergo Kidney Dialysis treatment to clean her blood and keep her alive, she had multiple bypass surgeries on both of her legs to restore circulation and the amputation of the toes on her right leg and ultimately the entire leg. She suffered greatly, but you would never know it.

I founded the Ride for JULES in fall of 2004 to honor and inspire not only my mother, but the millions of people who suffer from Diabetes as well as their families and friends who support them. Together our efforts are making a difference and for that I am thankful. Since 2005 the Ride for JULES has raised over $250,000 for the American Diabetes Association and is the reason Gold's Gym's International decided to create a National Spin-a-thon Event.

Please join us for an exciting, inspiration filled event.

A special thanks to all of the riders, donors and volunteers who have contributed to the success of the Ride for JULES.

Thank you very much,
Marty Miserandino

3x3x3

2010-03-03T09:02:00.002-05:00

3x 95lb Dead Lift

3x Burpee

3x 95lb Back Squat

3x Burpee

3x 115lb Dead Lift

3x Burpee

3x 115 Back Squat

3x Burpee

3x 135lb Dead Lift

3x Burpee

3x 135 Back Squat

3x Burpee

Start back at 95lbs and repeat for 20min

then

As many burpees in 2 min.

Tuesday WOD

2010-03-02T08:49:00.001-05:00

Cindy
As many rounds as possible in 15min:
5 pull ups
10 push ups
15 air Squats

Monday WOD

2010-03-01T10:34:00.001-05:00

I- Intro to the Thruster

II- Intro to Dumbbell Swing

III- WOD:
4 Rounds for Time:
10 Dumbbell Swing
5 Thruster

30 lb Dumbbell
65 lb Thruster
Scale as needed

Dead Lift

2010-02-25T18:13:00.004-05:00

The Dead lift is Natural and Organic. You Think?

Vincenzo

Noella

Anna

Locker Room Laps

2010-02-22T16:26:00.002-05:00

LRL
25 Push Ups
LRL
50 Air Squats
LRL
25 Burpees
LRL
50 Mountain Climbers
LRL
25 Bench Step Ups. 25-Left-25-Right
LRL
50 Jumping Jacks

North Shore CF

2010-02-17T07:06:00.003-05:00

Here is a video of our CrossFit Brothers, Coach Dave Picardi and Steve Blair of North Shore CrossFit. Great performances.

I'd like to share this with you.

2010-02-09T15:11:00.000-05:00

Coach Miz,

I wanted to thank you for the nutrition presentation you posted on SJP CF. It is very informative and helpful. Over the holidays, I ballooned up to 200 LB because I ate everything in sight. At 5'10", that is too big and way above my "racing" weight of 180. At the beginning of 2010, I became disciplined with my eating. I instituted some of your recommendations, especially no high glycemic foods to my daily routine. One month later, I am down to 193, I feel great, I am getting stronger, and killing my WOD's. At this rate, I should be at my goal weight by Spring. The best part is I have my kids eating almonds and avocados on a regular basis!

Thank you as always.

Rich Sinopoli
SJP 1988

Monday WOD

2010-02-01T08:44:00.002-05:00

Intro to the Deadlift.

The boys here at the Prep just began their second semester. I have two new classes of CF. I'm confident that this group will have great results too.

End of Semester Reflection

2010-01-25T10:23:00.002-05:00

A Year of Crossfit

For the past five months of the school year I have had the great privilege to participate in the brand new Crossfit program, a high intensity, full body workout course. In this half-year course I have experienced growth in physical strength, mental fortitude, and overall lifestyle health. Mr. Miserandino pushed my classmates and I to reach greater heights in our athletic performance and his assistance shows in my sport records. My current record for this years wrestling season is 13-1 and I just recently placed first for my weight class at the Woburn Wrestling Tournament.

As a wrestler, body weight is very important for me to keep track of. Crossfit is the perfect program for me to follow because it promotes full body workouts rather than targeting specific muscles. In addition to the all-encompassing workouts, Crossfit also stresses that the key to a healthy lifestyle is a good diet. This approach to fitness is a huge advantage to me because I do not gain as much weight yet I still reap the benefits of increased strength and muscle tone that is needed to excel in my sport.

When I began the Crossfit course I weighed 123 pounds and was 9.3% body fat. Now, after five months of working out and watching my diet I weigh in at 127.6 pounds and I am 7% body fat. This data shows that virtually all of my body weight increase is due to me gaining muscle mass. I attribute the increase in my muscle entirely to Crossfit.

In my last week of this course my class conducted a physical training test. We had to minutes to do as many pushups, sit-ups, air-squats and kipping pull-ups (respectively) as possible. I was able to do 81 pushups, 73 sit-ups, 125 air-squats and 20 kipping pull-ups. I scored at the top of the class. Mr. Miserandino and Crossfit have shown me that hard work and perseverance pay off. I fully intend to bring this principle into other areas of my life.

Mr. Miserandino is a great instructor. He is one of my few teachers that manage to provide both positive and negative feedback; he has the ability to sense when one or the other is needed as well. During our workouts of the day, Mr. Miserandino would pay keen attention to the class, imparting advice on our form or simply issuing encouragement. As an athlete himself, I feel like he understands the challenges facing me in my sports.

Crossfit has also shown me how important eating properly is. It introduced to me the Paleolithic-Zone diet; a diet that keeps away from highly processed foods and sugar as well as maintains a ratio of 40:30:30 for protein, carbohydrates, and fat. The Paleo-Zone diet has shown me that fat doesn’t make one fat, sugar makes one fat. This dieting has helped me immensely in my wrestling career. With the Paleo-Zone diet I can work out and still maintain a low body weight, all without having to fast.

I would recommend Crossfit to any athlete or even anyone who is interested in maintaining a healthy, well-rounded work out regimen. I have experimented with other work out methods and I have found them all to be lacking compared to Crossfit. I hope that the school allows for Crossfit to become a permanent program. I believe it would be a valuable addition to St. Johns Prep.

End of Semester Reflections

2010-01-23T07:06:00.003-05:00

This Cross Fit class has helped me out a ton for my athletics and for my body over the last few months. I have developed more strength and a better mental state of mind throughout this semester. This class has improved my performance on the basketball court, especially, because I am gaining much needed strength in my upper body. Also, my leg muscles have developed more strength because I am noticing a better vertical leap during basketball games and practices. However, the main thing that I have gotten from CrossFit, this semester, is how I have learned the skills that are necessary to maintain a healthy body and continue to get stronger. I have learned new workouts, and how to do various types of workouts focusing on different parts of the body, but especially the core. I never knew any of these workouts we’ve done until I took this course, so now I can use the information I’ve learned, and continue to use it on my own, whether it’s in my basement or at the local gym. I will definitely continue to work out and maintain a healthy body as well as improve my nutrition habits which I have learned a lot about as well. Overall, I enjoyed this CrossFit class, and what I have learned from it for the future.

Overall, I think you have honestly been a great instructor for this CrossFit course. I like the workouts you assigned us because they changed every day. Also, I like how you push us during each workout because sometimes, we might need that motivation. Also, I enjoyed how you made this class pretty competitive for each workout, especially the timed ones because we’d have that extra motivation to beat our classmates’ time. I think you did a good job choosing the days we have off and watch a video, and a great job choosing the days to give us a difficult workout such as the Fran one. One critique of this class is that maybe we could’ve done more game/competitions but other than that I have no negative criticism towards this semester or to you as an instructor.

This CrossFit class has most importantly taught me the habits to continue doing these workouts. That is exactly what I wanted to get out of this course because I needed it to improve my strength and my body for athletics. Now I can put the stuff I’ve learned to use on my own time and will hopefully see even greater results in the future. I have definitely enjoyed CrossFit as a class because it has improved my body which helps out my athletic performance, which is, also what I wanted to get out of this semester. Honestly, working out has never been something I really enjoyed but it was great to get a break from the academic classes and just focus on something else like exercising. I hope to keep seeing improving results by continuing to use the methods of working out and nutrition that I have learned in this CrossFit class this semester. I think it’s great that St. Johns Prep has formed CrossFit as an elective and also that you have done a great job of being a helpful instructor for us this first half of the year and I thank you for that.

SJP's Fight Gone Bad

2010-01-22T09:40:00.004-05:00

Two rounds of:
Air Squats
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55 pounds (Reps)
Row (Calories)

In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-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.

Thursday WOD

2010-01-21T16:23:00.003-05:00

PT Test

As many in two min:

Push Ups
rest
Sit Ups
rest
Air Squats
rest
Max Pull Ups

SJP CrossFit

Tuesday WOD

SJP CrossFit Updates

Thursday WOD

Wendnesday WOD

Friday WOD

Monday WOD

SJP CrossFit is Back in session

Monday WOD

Wednesday WOD

Wednesday WOD

PREP STATE OF MIND

Friday WOD

SJP CrossFit Club Video 1.m4v

Tuesday WOD

Monday WOD

Friday WOD

New Semester

Monday WOD

Deadlift set up

Monday WOD

Some prep work for "FRAN".

Anywherefit challenge by Henery Clark

Thursday WOD

Wednesday WOD

Wednesday WOD

Monday WOD

First SJP CrossFit Club WOD

unday, October 31, 2010

Thursday WOD

Witch City Chipper by Henry Clark-SJP CrossFit

Friday WOD

Clean and Jerk

D Block

C Block

Wednesday WOD

Monday Met Con

Monday WOD

Monday WOD

Final Triathlon of the Season

Thursday WOD

Wednesday WOD

First Day of School

Miserandino brothers complete Ironman Triathlon

Summer Training

Ironman LP 2010

St. John’s dethrones Duxbury

Thursday WOD

Monday-Wednesday

10th Annual JCC Triathlon by the Sea

Getting Race Ready

Tuesday WOD

Fridday WOD

Thursday WOD

Wednesday WOD

Tuesday WOD

Back From Vacation

A Class Act

Great Triathlon Video

Tuesday WOD

Monday WOD

SJP CrossFit Field Trip

Mouse on CrossFit

Tuesday WOD

Monday WOD

Eastern States 20 miler

More Reading...

Weekend Reading

Wednesday WOD

Tuesday WOD

Fridday WOD

Wednesday WOD

Tuesday WOD

Monday WOD

Wednesday WOD

Monday WOD

3x3x3

Tuesday WOD

Monday WOD

Dead Lift