Testimonials

As a former trainer (Vertical Club, NYC '87-90), I thought I knew how to work out. Mike B showed me otherwise. He is single handedly responsible for allowing me to fully recover from two serious leg surgeries (reputured quad and knee) and get me in better shape than I've been in decades.  BizFit (CrossFit) is truly the sport of elite fitness and I can't thank Mike enough for his expertise and inspiration.  I'm writing this trenched in sweat from his Saturday morning class. Remember, the best work out in NYC is now  in Great Barrington!

Marco Greenberg

Membership

The first session is a 1 on 1 personal training workout and fitness evaluation.

Fees

Personal Training………………………………..$75/session  or  Package of 8 sessions @ $65/session = $520

Semi-private Training (2-3 people)……..$45/person

CrossFit Classes……………………………….$25/class  or  $160/month for an unlimited number of classes!!

Family discounts and referral rewards are available. Please call Mike at 413-822-3069 to inquire.

WEEK TWO (is through!)

This week the focus will remain on strength but I will do 2 strength sessions, 1 EDT sessions and 1 GS session.

Mon. 4/2 STRENGTH
Double Snatch (2)24kg x 5 x 5
Front Squats (2)32kg x 5 x 5

See Saw Press 24kg x 5 x 5
Renegade Rows 24kg x 5 x 5

Tues. 4/3 EDT
PR Zone 1
Clean & Jerk 32kg x 56 R&L = 112 total (15 min)

PR Zone 2
Dive Bombers 50 (15 min)
Pull Ups 44

Thurs. 4/5
Double Swings (2)32kg x 5 x 5

Doulbe Clean & Press 24kg x 1,2,3,4 x 5
Weighted Pull Ups +20 lb x 1,2,3,4 x 5

Fri. 4/6 GS
Jerks (2)24kg x 4min 4rpm = 16 total reps (just trying to improve my total time)

Snatches 24kg x 4 min/arm 48R/48L = 96 12rpm

12 min Man Maker

Week One is Done!

Looking at the training matrix you will see that week one was a strength focus. I did 3 strength workouts, 1 EDT and 1 GS type session. Here are the routines.

Mon. 3/26 STRENGTH
Double KB Snatch 24kg x 5 reps x 4 sets
Front Squats (2) 32kg x 5 x 4

See Saw Press 24kg x 4 /arm x 4
Renegade Rows 24kg x 4 x 4

Tue. 3/27 EDT 15 Min. (1)32kg kettlebell
Clean & Jerk Left- 5,5,5,5,5,5,4,4,4,4,4,3,2,1,1=57
Right-5,5,5,5,5,5,4,4,4,4,4,3,2,1,1=57
15 min
Dive Bombers-5,4,3,3,3,2,3,3,2,2,2,2,=34
Pull Ups- 4,3,3,3,3,3,3,3,2,2,2,2,=33

Super Legs Series
Speed Squats- 20
Speed Lunge – 20
Split Jumps – 10
Squat Jumps – 10
3 sets

Thurs. 3/29 STRENGTH
Double Swings (2)32kg x 5 x 5
Double Clean & Press Ladders (2)24kg x 1,2,3,4 x 4
Weighted Pull Up Ladders plus 20lb x 1,2,3,4 x 4
Swing Drop Sets (see Catherine Imes artcle)

Fri. 3/30 STRENGTH
Double Cleans (2)32kg x 5 x 5
Renegade Rows 24kg x 5/arm x 5
Front Squats (2)32kg x 5 x 5
Farmers Walks

Sat. 3/31 GSTS (Girevoy Sport Timed Sets)
Jerks (2) 24kg x 3min x 4rpm = 12 (reps easy, time not)
Snatches 24kg x 3min Lft 32, 3min Rt 38 =70 (easy pace, lots left in tank)

Weekly Recap:
Very little muscle soreness, energy levels good. Looking forward to next week. (Train hard and often without burning out)

Forging Elite Fitness in the Berkshires