At Last Fitness

Why? Why not!

2008-11-17T11:09:00.000-08:00

This is what happens...

Let the Bodies Hit the Floor

2008-11-16T20:31:00.000-08:00

Training Hard and Crazy!

2008-11-14T04:54:00.000-08:00

The Fitness Industry?

2008-11-12T05:15:00.000-08:00

Nothing gets you in the mood to really push yourself in a workout like an escalator ride into your gym... are you serious?

Another sighting....

2008-11-06T15:24:00.000-08:00

This picture was recently taken after handing out the teeshirts for FGB fundraisers! Goes to show you that EVERYONE can Crossfit....including Elvis! "Thank you very much.."

It's Goin Down...

2008-11-03T17:27:00.000-08:00

CROSSFIT R' US

2008-11-02T04:23:00.000-08:00

Sonya snaps telling Travis to stop monkeying around, and that it is time to go home and play adult!
"But Sonya, boys will be boys, and we simply cannot help ourselves when we are at BCF...we all turn into CROSSFIT R' US kids...and we don't wanna grow up!" LOL!

This is your Life...

2008-10-30T17:10:00.001-07:00

Get some go again!

2008-10-30T05:45:00.000-07:00

Marine Magic

2008-10-27T05:34:00.000-07:00

Here, NH Dan, on his last day here with us, shows us "mind control" with 135lbs, as friends and trainers Jeannie and Justin watch in amazement! The things our military is capable of......WOW!
It was great training you and meeting you Dan! Keep our country safe! We will see you again!

If you THINK you can...YOU WILL!

2008-10-26T14:09:00.000-07:00

Here is the progression of what Jeannie (http://beachcrossfit.com)talked about today on crossfit radio http://radio.crossfit.com (check out her interview, it was great!) This also shows that there was no trick photography and that this simply came from an idea, desire, heart and passion put into action!

(Dad always said "If you THINK you can Justin, you can...and probably WILL!" Once again, thank you!)

Happy Birthday!

2008-10-24T09:49:00.000-07:00

Happy Birthday to you...

Happy birthday to you....

Happy birthday dear Sara.. (EVERYONE!!!)

Happy Birthday to you!!

No need to ask you how old you are, it is obvious you are...ahem .....28! LOL!

(I know, it's all fun and games til someone gets a justin poked out!)

Happy birthday babe!

Can we make it ANYMORE difficult...

2008-10-23T09:46:00.000-07:00

This was spawned by a "Hey, I wonder if we can do handstnads ON the rings just by kicking up into it?!!" This is the result of 15 minutes in between classes...and this was really really hard!

Rise to the Challenge Today

2008-10-22T05:22:00.001-07:00

Somtimes you have to look high, and look low to find the strength to Push Through "IT", whatever "IT" may be. If the effort is put in, then the strength will come. Sometimes not in the form that we think, and sometimes the results aren't what we thought they would be, but as long as we put forth the effort and accept the results, we can not kick ourselves and rise to see another day!

Kickin' butt!

2008-10-19T07:48:00.000-07:00

Cassandra, newest member to the ROTC program and the At Last team, knocked out a workout in the chilly morning air full of squats;

burpees;

and a total of just under a half mile run!

Great job Cassandra! ROTC and At Last Fitness are excited to have you aboard!

Don't try this at home!

2008-10-18T14:39:00.000-07:00

Inverted Knees to Elbows...100 for time!

The Best of the Best

2008-10-17T17:47:00.000-07:00

I had the pleasure and honor of training at Jeannie's Beach Crossfit (beachcrossfit.com) some of the elite memebers that protect the very fabric of our freedom here in the U.S.A! This video contains clips of just a few of our workouts for and with them! God bless and keep you all safe!

A Walk Down Memory Lane...

2008-10-16T13:05:00.000-07:00

During our trip to New Hampshire we had the pleasure of catching a match at Sanborn Regional High School! We also were invited to not only stand over by the teams bench during the game, but two generations of Triquet's had the honor of being guest coaches!
Below, Coach Al Magnusson, my varsity soccer coach and still coach of the boys, now 9-2. Thank you so much Coach for allowing us to be a part of the homecoming match! Truly an honor! And a great effort put forth by the gentlemen of the Sanborn Varsity Soccer Team, securing another win after a long morning of homecoming events!

Below, my former JV and Varsity Coach, father and friend, Coach Jim Triquet, concentrating and seeing with conductor like eyes how to help orchestrate the team to a 2 nil match! It was a pleasure to guest coach with you...for the first time! The last time? hmmmm.....more to come!

RUN 5K

2008-10-15T12:53:00.000-07:00

Completed for the first time ever, Trixie finished 3.1 miles in just over 29:00! Trix told me just over 3 months ago that she would "never" be running...OR jogging anywhere! Oh how times have changed!
No picture was taken, for she will be making her running debute at the Shamrock Festival in 2009! 5K? 8K? Half Marathon maybe? To be announced....

"Sweet Dreams"...

2008-10-14T04:45:00.000-07:00

Memebers of EOD joined us again for another brutal assault. I didn't intend to workout with them....
Intentions..HA!

"Sweet Dreams"
95lb
deadlift
clean
front squat
push press
push jerk
back squat
split jerk (from the back)

X 7
12 burpees

5 ROUNDSS!

The workout is that you go through the sequence (all seven in a row= 1 rep) seven times, then 12 burpees, and THAT is round 1! Thatnks again guys for showing up...ahem...ah...yeah.

Day after the day-REST

2008-10-13T16:45:00.000-07:00

A great visit up north. Great to be home!And although all were back in the saddle again, and pandora's box was opened, ....it was indeed a day of rest.

I Love New England

2008-10-12T05:45:00.000-07:00

Only in New England can you go to a pumpkin farm on a crisp morning and see ORANGE pumpkins, and droves and droves of them! I love it up here, but I am looking forward to coming home! (Plus, training at 6:00am in 35 degree whether outside is hard as hell on the lungs! Virginia has wussified me in a simple 3 years!) See you Monday!

Trixie Gets Down and Dirty

2008-10-11T07:41:00.000-07:00

This is the Military (and roCk) on Jeannie's BCF......any questions?!!

2008-10-10T06:35:00.000-07:00

On the Road

2008-10-09T03:33:00.000-07:00

Off to visit family and friends! It will be a wonderful trip, but will miss VB, and you.

Yesterday I needed to think for a while, and sometimes rightside up does not work. Sometimes even upside down does not work. So I chose half way....

Don't try that at home! How's that for midline stabilization J?! Challenge is on!

An Array of Excellence

2008-10-08T04:48:00.001-07:00

Okay, lots going on in this collage today. Top left, Amanada showing on her face how hard the workout of deadlift-15,clean-12, front squat-9, push jerk-6 really was! Great job Amanda. Top right Mysterious Trixie doing squats on the beach at sunrise! Look allllllll the way down the beach, not a bloddy soul but her exercising! An obesity problem here in the US?Nah! Certainly not on that beach though! Get some Trixie! Center is Jeannie training proper trunk control and elbow/shoulder position. Front squats 101 done by a master!
At the bottom (I love this). We are taught, and pass on through our teaching that when cleaning a triple extension of the knees, hips and a shrug of the shouders in a must and makes the bar momentarily weightless as we pull down benieth it.
Here, caught on film, the bar actually disappears during Amandas powerful explosion! It was reported reappearing somewhere over by Mt. Trashmore! Great stuff Amanada!
3 2 1 get some more today!

Tutu Nicky and His Troops

2008-10-07T15:11:00.000-07:00

Tutu Nicky (ahem...Jeannie's dog it Tito, not tutu) and his troops came in for a birthday WOD posted to below!
Although Tutu finished 3 minutes behind Jeannie and I, who tied on exactly, we still crowned Nick The Tutu...ahem...TATTOO birthday boy! LMFAO! Thanks again for coming guys! It was a true pleasure and thank you for your service! We have what we have because of you!
~J~

Cleans, Jerks and Prayer

2008-10-07T07:27:00.001-07:00

This workout at Beach Crossfit http://beachcrossfit.com was a great one! Handsome Jack, Tattoo Nicky , our wonderful host Jeannie and myself got downright dirty on this one. We are professionals...please do not try this at home!! LOL! Great stuff and as always...thank you all!

Handstands with Tattoo Nicky

2008-10-06T05:08:00.000-07:00

The top two pics are or Jeannie of Beach Crossfit http://beachcrossfit.com/ and Tattoo Nicky working on Handstands. Jeannie is a great teacher at this! The bottom two pictures...well....Nicky kept feeling the urge to put the straps around his arms, chest and legs. We know you are a "real boy" Nicky! But over and over again "I'm a real boy..."! (That should start an arguement! lol! Nothin but respect Nick!)
Prior to this, Jeannie, Tatto Nicky, Handsome Jack and myself did:

5 ROUNDS of:
135lb deadlift-15 rep
135lb hang squat clean-12 reps
135lb front squat-9 reps
135lb push jerk- 6 reps
This was awful! Jeannie scaled to 95# (but that is only 20lb below her body weight) and finished in 14: min. Tat and Jack were just over 20 and the roCk was 23: and change. That on was seriously painful! I now go to pull the peices out of my body of the mac truck that ran me over last night while I was sleeping! Thanks again guys!

Unexpected Friends

2008-10-05T05:45:00.000-07:00

As always, a sincere thank you to Jeannie at Beach Crossfit http://beachcrossfit.com, for having the facility, time and energy to put into allowing all of these things to happen!

This weekend has been a wild weekend! Yesterday Allison and Brendan roll into town and get a workout in, and then this well muscled tatooed stranger walks in saying he is passing through town and want to get a workout in. Through the whole workout I scratch my head knowing that I know this cat from somewhere. Afterwards, he states he knows me from my videos and tells me he is tatoo nicky from the boards! Holy Boly another famous person! I watched videos of this cat in Iraq (thank you brother for your service to our country) and all sorts of stuff!
How cool! Later today, the whole lot of us are meeting for an all out demolition WOD! This guy is a bad ass like the rest of em'! WOW!

Divas and Super heroes

2008-10-04T04:45:00.000-07:00

Divas and super heros alike crossfit! Here, AllisonNYC joined Jeannie of Beach Crossfit http://beachcrossfit.com and myself for an blitz of a workout! These are two bad ass women, do not let the smiles fool you! More to come as Brendan and AllisonNYC along with more of Tony Blauers crew from Blauer Tactical and the National Crossfit Training Center pay a visit later this afternoon again for an all out throw up fest! CAN'T WAIT!

Leisure, Mediation, Life

2008-10-04T04:34:00.000-07:00

Dad and mama roCk out enjoying the beauty of life in Lake Dunmore Vermont. One of their home away from homes...and you can see why. Here mom is "paddle posing"! (Is that what this is called? I don't know, thought it sounded cool though! God Bless these wonderful people!

Friends along the coast...

2008-10-04T04:19:00.000-07:00

Please go visit our friends at albanycrossfit.com/ . Jay and Brett and his crew are great! Albany Crossfit headed up the first East Coast Challenge in July! Lots of great pics and videos! I had the pleasure of organizing a workout last Christmas hosted by them and Brett gave us "The Beast of the NorthEast"! A horrid workout! Check em out! PS-This is what happened to me due to their workout! Great stuff!

What else is there to do when....

2008-10-01T15:30:00.000-07:00

...the street is not that busy? I know, let's take the 55lb olymipic bar and do cleans and thrusters using one arm and pushups in between!! 4 rounds 25 each arm, 400m run in between rounds!

This had a very high level of sucktitude!! (it was great though)

Passed Out and Upside Down

2008-09-30T10:35:00.000-07:00

Trixie trying to hold in lunch after a fantabulous workout ... Wes trying to climb the rafters to escape the beatdown! You can run.....but you can't hide! 3...2...1....GO!

Rest Day

2008-09-30T04:49:00.000-07:00

Rest and recooperation needed for all.

FGB III

2008-09-28T16:54:00.000-07:00

Here's the video from Saturdays Fight Gone Bad III at Beach Crossfit! This was an absolutely wonderful time! Thank you Jeannie for hosting this wonderful event for a wonderful cause! Thank you to those family and friends who made donations, you were part of helping to raise over $500,000! Thank you to all of those people who came to support, cheer on and help out! This truly was a wonderful experience!
(Today is brought to you by the word "wonderful", ladies and gentlemen! haha-Have a wonderful day!)

LET'S GET SOME COMMENTS ON THE VIDEO BY YOU ALL, EH!?!

FIGHT GONE BAD III

2008-09-27T05:01:00.000-07:00

Today, at 10am FIGHT GONE BAD III will be held at Jeannie's Beach Crossfit (jeanniesbeachcrossfit.com/) to help raise money for a cure for prostate cancer. There will also be a number of athletes involved in the FGB III that are doing this in honor of our soldiers killed in the line of duty, "Fairwinds, beloved brothers and sisters."

I hope to see you all there to give support ... (and watch a good many of us beat ourselves to a bloody pulp!)

Have a great day and God Bless!

Pictures and videos will be posted soon!

What Does IT Take?

2008-09-26T06:51:00.000-07:00

Part of what it takes to better yourself in training, relationships, your job or any other aspect of your life are listed in this video.

Train Hard and Push Through "IT" and

Live and love right by doing, saying and acting right!

~Justin "JroCk"~

Video clips of Jeannie from Jeannie's Beach Crossfit (jeanniesbeachcrossfit.com) and me at JBCF.

Another Day at the Office

2008-09-25T06:55:00.000-07:00

Natalia and roCk push through a bodyweight workout of:

21-15-9

pvc thrusters

pushups

3 rounds for time

A Flustered Ocean

2008-09-24T14:51:00.000-07:00

Only being a few minutes form the ocean, I took the opportunity to swing down and look at the 6 foot waves crashing and the wind whipping sand at 50 mph plus! Tomorrow is supposed to reallllly be a stormy day, so I am sure I will be taking a trip down to see again. Gives us a nice reminder that we...are certainly NOT in charge!

From Past to Present

2008-09-23T05:46:00.001-07:00

Second from the left with the huge open mouthed smile is your fearless coach, sub 6 years old! On the right, smiling and all grown up, beside Sara that helped make "at last" possible!

And from top to bottom , Gracie (doing her "welcome back" WOD after being on the injured list for 1 month) and Natalia all swinging kettlebells like the mad-crazy Cf'ers they are! Great jobs girls!

ALF's First Day Online

2008-09-22T10:20:00.000-07:00

Wohooooooo! Our first day of being up and running online! Lots of things will change, eg. our layout, pictures, comments, etc. But one thing will NOT change and that is our goal! Our goal is through constantly varied relatively intense training, we strengthen not only the body, but the mind and the spirit as well! Through FORGING MENTAL FITNESS, EMOTIONAL FITNESS and SPIRITUAL FITNESS, every aspect of our lives become happier and more complete...AT LAST!

TRAIN HARD AND PUSH THROUGH "IT"!

~Justin "JroCk"~

One of ALF's superstars completes a vomitorious WOD!

GET SOME Trixie!