Mike Stone (University of Delaware Soccer) doing HSPU!

 

December 30, 2009

Wod of the day:

10 rounds of:

5 ring dips

10 thrusters

15 box jumps

 

MERRY CHRISTMAS!

December 25, 2009

Family Day!

 

Brenden"BAM"Davis (Oklahoma Baptist University/baseball) and his proud Dad!

This Kid is a BEAST!  6'3"-235lbs (switch hitter/catcher/1st base)

 

December 22, 2009

WOD of the day:

run 5k

50 push-ups

row 500m

50 sit-ups

sprint 40yd

 

 Snow , kegs, & kettlebells!

 

December 21, 2009

Wod of the day:

4 rounds of:

HSPU-10,8,6,4

Wall Ball-20,18,16,14

PCleans-15,13,11,9

Double unders-30,28,26,24

 

Chris Gonzalez getting ready for the CF sectionals!

 

December 17, 2009

WOD of the day:

5 rounds of:

100 jumping jacks

100 sit-ups

100 push-ups

 

HAPPY BIRTHDAY LOGAN!

December 16, 2009

WOD of the day:

Run or Row 5k

 

Speed bag forum's BIFF visits REAL GYMM !

 

December 14, 2009

WOD of the day:

3 rounds of:

1mile run

50 push-ups

40 yd sprint

50 sit-ups

 

My New Favorite Crossfit Chick :)

 

December 7, 2009

WOD of the day:

3 rounds of:

500m row

25 power snatches @ 1/2 BW

15 ring dips

20 GHD sit-ups

THE GREATEST!

 

December 4, 2009

WOD of the day:

10 rounds of:

2 min jump rope

3 min shadow box

20 push-ups

50 sit-ups

15 pull-ups

Fun at Hooters in Baltimore!

 

December  2, 2009

WOD of the day:

3 rounds 15-12-9 reps of:

 using a 60#DB 

left arm thrusters

right arm thrusters

left arm pull -ups

right arm pull-ups

(hold wrist of opposite arm)

Keyport Jr. Pee Wee's takeover D.C. "Fun Time"

November 30, 2009

 

WOD of the day:

5 rounds of :

25 squats

25 pull-ups

25 ring dips

25 GHD sit-ups

Battle of the Sexes!

November 27, 2009

Wod of the day:

5000m row or 5 mile run

 

HAPPY THANKSGIVING!

November 26, 2009

EAT DAY!!!

 

 Bird and Kristen rowing!

 

November 24, 2009

Wod  of the day:

5 rounds of:

1min ropes

50 step weighted lunge

10 ring dips

500m row

WWII Veteran Gus 87yrs young still training!

 

November 20, 2009

WOD of the day:

10 rounds for time:

10 KB swings

10 pull-ups

5 Hand stand push-ups

30 sec rest

 

REAL GYMM YOUTH BOXING CLUB

 

November 17,2009

WOD of the day:

10 rounds of:

3 min heavybag

50 burpees

2 min shadow boxing

50 sit-ups

2 min jump rope

 

CONGRATULATIONS!

DUANE BALL takes 3RD at THE WNBF PRO WORLDS!

The REAL GYMM CREW

Joey D, Bob, Don, D-ball, Mr. Met, Big Ben, Thunder & Joe Ro 

November 15, 2009

Rest Day

New Crossfit Recruits!

 

November 11, 2009

WOD of the day:

10 rounds for time:

10 push-ups

10 sit-ups

 

Duane"D-Ball" Ball preparing for the WNBF WORLDS this Sat the 14th in NYC.

 

November 9, 2009

WOD of the day:

3 rounds of:

15 ring dips

10 knees to elbows

20 pull-ups

500m row

 

Ladies of the LFL!

November 6, 2009

WOD of the day:

1k row

5k run

1k row

 

YANKEES WIN!

November 5, 2009

WOD of the day:

3 rounds of:

1k row

20 box jumps

10  1/2max power snatches

Roman row!

November 2, 2009

WOD of the day:

Barbara-5 rounds for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

3 min rest

HAPPY HALLOWEEN!

October 31, 2009

WOD of the day:

Trick or Treating!

 

Don Blanks having fun with the speedbag@ REAL GYMM!

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October 28, 2009

Rest Day!

 

HAPPY BIRTHDAY SKYE!

Fonze Deadlifting 585lb

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October 27, 2009

WOD of the Day:

3 rounds of:

30 burpees

20 chin-ups

10 squat cleans @95/75

Crossfit Ladies are Strong!

 

 October 26, 2009

 

WOD of the day:

5 rounds of:

10 pull-ups

10 ring dips

10 push press@95#

 

Melissa" Air " McNair!

 

October 22, 2009

WOD of the day:

5k run

max squat

Skye & David at Jet Game!

 

October 19, 2009

WOD of the day:

3 rounds of:

10 hand stand push-ups

20 burpees

15 ring pull-ups

Dumbell rows!

 

October 17, 2009

WOD of the day:

5 rounds of:

500m row

15 pull-ups

800m run

30 air squats

 

 

Pull Jenna!

 

October 13, 2009

WOD of the day:

5 rounds of:

10 knees to elbows

10 power cleans

800m run

 

 

Crossfit Chicks!!!!

 

October 11, 2009

WOD of the day:

3 rounds of:

500m row

10 power snatches

5 muscle-ups

 

Eva T.

 

October 10, 2009

WOD of the day:

10 rounds of:

10 push-ups

10 box jumps

10 KB swings

Mikey & Jamie "FURY" Kovac

 

October 7, 2009

WOD of the day:

3 rounds of :

1k row

50 air squats

10 1/2 BW power cleans 

 

8pm Crossfit Class!

 

October 7, 2009

WOD of the day:

5 rounds of:

10 hand stand push-ups

20 pull-ups

5 ring dips

 

Nikki Anne perfecting her OH squats!

 

October 2, 2009

WOD of the day:

8 rounds for time:

10 BW deadlifts

5 handstand push-ups

500m row

 

REAL GYMM T- SHIRTS are in !

Kelly, Meagan, Kristen, Lindsey, & Adrianne Crossfit Strong!

 

September 30, 2009

REST DAY!

 

Matt, Bob,Joe,& D-ball

 

September 29, 2009

WOD of the day:

1000 push-ups...yes 1000

break them up throughout the day if need be.

 

HAPPY BIRTHDAY ROMAN!

September 28, 2009

 

WOD of the day!

5 rounds of:

25 KB swings

50 pull-ups

10 ring dips

 

 

Real Transformation!

LISA R. went from this .....

 

to This in just a few months!

September 24, 2009

 

WOD of the day:

6K row or 5m trail run

 

George & Jenna in action @ REAL GYMM, Crossfit Keyport NJ!

 

September 23, 2009

WOD of the day:

CF workout

5 rounds for max reps of:

body weight bench press

pull-ups

body weight back squat

 

 

Sandbag runs up & down stairs!

 

September 19, 2009

WOD of the day:

3 rounds of:

800m run

50 box jumps

100m sprint

50 push-ups

 

Chris H. & Skye, young crossfitters!

 

September 17, 2009

WOD of the day:

Rest Day!

 

Rosemary & Cassandra rowing 1k at 8pm Crossfit Class.

 

September 17, 2009

WOD of the day:

100 alt KB snatches

50 KB C&J

50 alt KB renegade rows

25 KB dragon twists

 

Duane Ball getting ready for the" Worlds"- Ass to Grass squats !!!

 

September 15, 2009

WOD of the day:

10 rounds of:

10 back squats

10 box jumps

10 bench press

10 burpees

rest 1min

 

Just another reason to CROSSFIT !

 

September 14, 2009

WOD of the Day:

CF workout "Diane"

21-15-9 reps of:

225lb Deadlift

Handstand push-ups

 

Don Blanks and American Gladiator Jamie"Fury" Kovac after workout!

 

September 10,2009

WOD of the day:

10 pull-ups

5 handstand push-ups

as many rounds as possible

in 10min

 

American Gladiator Jamie "Fury" Kovac doing kipping pull-ups!

 

September 8, 2009

WOD of the day:

CF workout

1 rep back squat

1 rep shoulder press

1 rep deadlift

 

New Crossfit Classes

 

AM class-Jenna,Kevin,George, & Big Dog

PM class- Cassandra,Ashley,Erin,April,& Joanne

 

September 7,2009

REST  DAY

 

Don Blanks - double end bag work!

 

September 5, 2009

WOD of the day:

crossfit WOD:

clean & jerk 1-1-1-1-1-1-1 reps

 

 

My father Herman Blanks and the boxers he managed!

 

September 3, 2009

WOD of the Day:

10 rounds of:

1min jumprope

1min heavybag

1min shadow box

500m row

 

Exhausted!

September 2, 2009

WOD of the day:

21-15-9 reps of:

135lb cleans

ring dips

for time

 

100 weighted pull-ups

 

September 1, 2009

WOD of the day:

max squat

max benchpress

max deadlift

max air squat

max push-up

max sit-up

 

POWER to the 40yr + CREW!

August 26, 2009

WOD of the Day:

4 rounds of:

10 power cleans

10 HSPU

15 PB dips

 

Monkey bars

August 25, 2009

WOD of the Day:

800m run

100 push-ups

1000m row

50 pull-up

Nicole swinging the hammer!

August 19 , 2009

WOD of the day:

3 rounds of:

50 1/2BW sandbag lunges

20 plyo push-ups

10 plyo pull-ups

REAL GYMM CREW (Skye,Logan,& Roman)

 

August 17, 2009

WOD of the day:

5 rounds of:

15 BW deadlift burpees

5  50yd sprints

 

Crossfit Classes

start in Sept.

Skye Blanks - QB sweep

August 12, 2009

WOD of the Day:

hike,climb,swim,bike,or run

 

CONGRADULATIONS!  to everyone who attended the CROSSFIT lev-1 cert in South Brooklyn!

August 11, 2009

WOD of the day:

5 rounds of:

1k row

15 pull-ups

10 push-ups

5 GHD sit-ups

 

:REAL GYMM's Skye Blanks wrestling vs Keansburg

August 7, 2009

WOD of the day:

3 rounds of:

25 OH Squats

40 alt S hammers

20 alt heavy bag flips

20 KB dragon twist

10 one man monkey rolls

200 lb DB push presses

August 5, 2009

WOD of the day:

10 rounds of:

10 push ups

10 pull ups

10 dips

10 deadlifts @ 95#

2 muscle ups

5 burpees

1min rest

The whole family at a water park in West Virginia!

August 3, 2009

WOD of the day:

3 rounds of :

5 front rolls

5 dive rolls

5 front handsprings

5 cartwheels

5 round offs

5 backhand springs

 

YOUSSOUPHA MBAO from Senegal & SCOTTY HOPSON getting STRONG!

Youssoupha(Marquette),Tyshawn(St. John's),Scotty(Tennessee),Skye & Amando after intense workout!

July 31, 2009

WOD of the day:

2 rounds of:

100 yd  sprint

400m run

20 pull-ups

100 yd sprint

800m run

20 kettlebell swings

 

Real Gymm's Jamie " Fury " Kovac - US Bobsled video!

This girl can do it all!

July 30, 2009

WOD of the day:

5 rounds of:

10 weighted pull-ups

10 burpee box jumps

10 handstand push-ups

10 hanging knees to elbows

 

Scotty Hopson & crew training hard at REAL GYMM, Keyport NJ

July 27, 2009

WOD of the day :

3 rounds of:

50 push-ups

1RM bench press

25 ring dips

2 muscle-ups

AMERICAN GLADIATOR -JAMIE"FURY" KOVAC

July 24, 2009

WOD of the day:

5 rounds of :

25 OH squats

1 RM squat

25 OH squats

1 RM front squat

25 OH squats

1 RM sumo squat

 

 AMERICAN GLADIATOR "FURY"

( Jamie Kovac joins REAL GYMM )

Don Blanks, American Gladiator/Jamie Kovac,& MMA fighter Tim Richards

(check out the video)

 

AMERICAN GLADIATOR "FURY"- JAMIE KOVAC

July 23, 2009

 WOD of the day:

3 rounds of:

1k row

25 push press 50%bw

800m run

25 handstand PU

 

Marquette & Tennessee Vols future NBA lottery picks!

 

July 22, 2009

WOD of the day:

3 rounds of:

80ft across ceiling on bachar ladder

25 bw squats

15 dips

25 box jumps

Roman & Wenny , my 1st round  draft pick & his buddy :)

 

July 20, 2009

WOD of the Day:

10 rounds for time:

20 pull-ups

20 push-ups

20 sit-ups

Suzanne doing wall-balls!

July 16, 2009

WOD of the day:

swim,bike,& run

 

BIG BEN 920lb tire Flip

Ben M. and Pat D. the 2 strongest guys in the gym flip the 920lb tire!

 

July 14, 2009

WOD of the day:

3 rounds of:

1min double unders

30 GHD sit-ups

20 handstand push-ups

5 muscle -ups

 

Blankspress revisited!

July 8, 2009

WOD of the day:

max:

 front squat

clean & jerk

snatch

 

handstand on one hand

July 7, 2009

 

WOD of the day:

5 rounds of:

25 push -ups

25 pull-ups

25 full sit-ups

25 squats

25 jumping jacks

 

Big Matt!

July 5, 2009

WOD of the day!

3 rounds of:

500m row

15 pull-ups

15 thrusters

   15 burpees  

HAPPY 4TH OF JULY!

Big Reggie squatting at REAL GYMM!

 

July 4, 2009

WOD of the day:

3 rounds of:

1min KB snatces

1min clean & jerks

2 min rest

1min BB snatches

1min BB clean & jerk

2min rest

 

Paying the cost to be the BOSS!

 

June 30, 2009

WOD of the Day:

3 rounds of:

500m row

30 pull-ups

500m row

20 ring dips

500m row

15 power cleans

 

Safe Journey Mike & Farrah!

WE LOVE YOU!

June 26, 2009

REST DAY!

 

getcha weight up!

 

June 25, 2009

WOD of the day:

3 rounds:

20 heavy bag flips

20 kb high swings

20 rope climbs

10 tractor tire flips

800 m run

Future NBA and NFL stars!

June 23, 2009

WOD of the day:

5 rounds of:

20 box jumps

20 mb to ceiling

20 kb swings

20 pull-ups

20 ring dips

HAPPY FATHER'S DAY!

June 21, 2009

rest day:

Just built new lifting platforms!

 

June 17, 20095

Wod of the day:

5 rounds of:

25 kb high swings

25  box jumps

25 air squats

25 push-ups

25 chin-ups

 

don blanks squatting after deadlifts

June 13, 2009

 

WOD of the day:

rest day

 

don blanks deadlifting a small car

June 12, 2009

 

WOD of the Day:

 MAX :

deadlift

bench press

squat

 

Battle for the Biggest Deadlift

June 11, 2009

 

WOD of the day:

5 rounds of:

30 OH Squats

20 KB snatches

10 sandbag C&J

500m row

 

Jose & Fonz  getting ready for Strongman comp Sept. 12

 

June 5, 2009

WOD of the day:

3 rounds of:

10 power cleans

15 ring drips

20 chin-ups

500m row

 

  Crossfit  class doing wall balls!

 

June 2, 2009

WOD of the day:

 3 rounds 21-15-9 of:

1/2 BW deadlifts

pull-ups

burpees

 

SHOGUN ASSASSIN

 

Life is choices!

May 31, 2009

WOD of the day:

Run, Bike, or hike

 

donnie blanks big deadlift after only workout

 

May 28, 2009

 

WOD of the day:

5x5  snatches @ 75%

5x5  power cleans @ 75%

5x5 rack jerks @ 75%

5x5 front squats @ 75%

10x3 GHD sit-ups

 

Skye deadlifting 90% BW

 

May 26, 2009

WOD of the Day:

500m row

1min KB clean & jerks

500m row

1min KB snatches

500m row

 

Medicine ball toss to ceiling!

 

May 21, 2009

WOD of the day:

3 rounds of:

30 kb swings

25 pull-ups

30 kb snatches

10 handstand push-ups

Big Matt flipping heavy duffel bag!

 

May, 20 2009

WOD of the day:

4 rounds of:

500m row

10 half BW push press

20 OH squats

30 box jumps

10 ring dips

 

The Black Wolverine!

 

May 18, 2009

WOD of the day:

3 rounds of :

20 pull-ups

20 thrusters

20 burpees

 

TOP NBA PROSPECT TRAINING AT REAL GYMM!

Donnie Blanks, Scotty Hopson, Reggie Groves, & Larry Marshall

 

May 15, 2009

WOD of the day:

3 rounds of:

500m row

20 pull-ups

800m run

20 PB dips

2 min jump rope

50 squats

 

 

 Donnie Blanks cleaning at Real Gym 

 

May 12, 2009

 

WOD of the day:

max squat

max bench press

max deadlift

 

 

 

Real Gymm        17- 21 W. Front Street, Keyport, NJ 07735      732-497-0163

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