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Do you have what it takes? Do ya?

68Previously offered exclusively to the military, this tactical conditioning program is again available at GoRyde by certified TRX FORCE® instructors for the Fall of 2015. The TRX FORCE® Tactical conditioning program is an authentic, military-style workout built for every branch of the military. This incredibly effective program propelled everyone’s fitness to new levels of strength and conditioning.

By taking this military bootcamp you will..

Increase core strength
Joint strength
Flexibility
Mobility

Scalable to any fitness level, TRX FORCE combines proven world-class training tools with an innovative, new 12-week integrated functional strength and mobility regimen to make you and your command stronger, faster and more durable.

The TRX FORCE Tactical Conditioning Program:

The 12 week progressive program is broken down into three distinct phases that progressively build on one another. Each phase is four weeks long and includes three workouts per week.

Phase 1 focuses on building a solid, stable core, thus increasing the power in your shoulders, arms, hips and legs.
Phase 2 focuses on arm and leg strength while maintaining core strength developed in Phase 1.
Phase 3 adds a high intensity interval training component to the movements while emphasizing speed and power.

With a consistent format, the program places extra emphasis on developing joint mobility so that your body can take the kind of beating that a tactical athlete does and still perform at your peak over long periods. All 70+ exercises in the program, and their associated progressions, are demonstrated by a certified TRX FORCE® GoRyde instructor throughout the program.

Make no mistake, this program will require a serious commitment to your fitness. Your team will depend on you as you progress and experience new levels of fitness and dedication. We will be performing baseline testing and retesting throughout the program. Your fitness progression will be measured. We will be running outside.

This 12 week elite program includes 36 small group (8-12 people) progressive classes in each session and a full unlimited Pro Membership. The cost is $295 per month. First 4 week phase is billed at time of purchase, 2nd phase will be Oct 1 and 3rd will be Nov 1. If you prefer to pay in full for the entire session for $795. If you are signing up with a friend, contact us for the couples discount code!

First purchase the program here:
Click here to purchase.
Optional 1 time payment of $795 is available here

Then sign up for the session here:

Mon, Tues, Thurs 5:30am

Do you have what it takes? Do ya?

68Previously offered exclusively to the military, this tactical conditioning program is again available at GoRyde by certified TRX FORCE® instructors for the Spring. The TRX FORCE® Tactical conditioning program is an authentic, military-style workout built for every branch of the military. This incredibly effective program propelled everyone’s fitness to new levels of strength and conditioning.

By taking this military bootcamp you will..

Increase core strength
Joint strength
Flexibility
Mobility

Scalable to any fitness level, TRX FORCE combines proven world-class training tools with an innovative, new 12-week integrated functional strength and mobility regimen to make you and your command stronger, faster and more durable.

The TRX FORCE Tactical Conditioning Program:

The 12 week progressive program is broken down into three distinct phases that progressively build on one another. Each phase is four weeks long and includes three workouts per week.

Phase 1 focuses on building a solid, stable core, thus increasing the power in your shoulders, arms, hips and legs.
Phase 2 focuses on arm and leg strength while maintaining core strength developed in Phase 1.
Phase 3 adds a high intensity interval training component to the movements while emphasizing speed and power.

With a consistent format, the program places extra emphasis on developing joint mobility so that your body can take the kind of beating that a tactical athlete does and still perform at your peak over long periods. All 70+ exercises in the program, and their associated progressions, are demonstrated by a certified TRX FORCE® GoRyde instructor throughout the program.

Make no mistake, this program will require a serious commitment to your fitness. Your team will depend on you as you progress and experience new levels of fitness and dedication. We will be performing baseline testing and retesting throughout the program. Your fitness progression will be measured. Personal and team competitions and incentives.

This 12 week elite program includes 36 small group (8-12 people) progressive classes in each session and a full unlimited Pro Membership. The cost is $275 per month. First 4 week phase is billed at time of purchase, 2nd phase will be May 1 and 3rd will be June 1.

First purchase the program here:
Click here to purchase.
Optional 1 time payment of $775 is available here

Then sign up for the session here:

Mon, Tues, Thurs 5:30am

Mar 052015

 

We know our members are dedicated. So much so that some of you would travel far and wide through snow and sleet to get to class on time. You know who you are! Rather than risk your safety, we have decided to cancel all classes and personal training today due the weather. However that doesnt mean we wont be here hanging out. Please feel free to stop by for an Open Gym session if you are within walking distance from us. Reality Ryde footage will be also playing in the Ryde Theater with a hard rock playlist all day.

Open Gym is on today for Pro Members only. Follow one of our TRX Lean, Fit, Circuit or  Force Suspension workouts. You can also do the TRX Rip Performance or one of our workouts below as well as Ryde!

 

 

Open Gym workout 1: Spartan 300
Warmup –
Row 500 meters in 2 min
TRX Force Mobility 1

The 300:
Goblet Squat
TRX Mtn Climbers
KB Swing – 1 Arm Alternating
T Pushups (with dumbell)
Split Squat Jumps
KB Bent Row
KB Side Lunge
KB Renegade Row
KB Rotating Lunge
KB Push Press

1 minute each exercise – 15 seconds rest
3 rounds – 3 min rest in between each round

Open Gym workout 2: 10k

Warmup –
Row 500 meters in 2 min
TRX Force Mobility 1

The 10k:

10 KB Swings
1 Rep *
15 KB Swings
2 Reps *
25 KB Swings
3 Reps *
50 KB Swings

Repeat 5x

Men use 24k kettlebell (53lbs)
Women use 16k kettlebell (35lbs)

* Pick one and use 5 rep max weight
OH Barbell Press
Bench Press
Pullup
Dip
Goblet Squat

Open Gym Workout 3: This isnt crossfit

Warmup –
Row 500 meters in 2 min
TRX Force Mobility 1

AMRAP to failure –
Burpee Box Double Jump Overs
TRX Burpee R/S
TRX Burpee L/S
RIP Pitchfork Jump R/S
RIP Pitchfork Jump L/S
Scorpion Press R/S
Scorpion Press L/S
Dragon Flag

Repeat 3x

Mar 012015

 

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Warmup –
Row 500 meters in 2 min
TRX Force Mobility 1

AMRAP to failure –
Burpee Box Double Jump Overs
TRX Burpee R/S
TRX Burpee L/S
RIP Pitchfork Jump R/S
RIP Pitchfork Jump L/S
Scorpion Press R/S
Scorpion Press L/S
Dragon Flag

Repeat 3x

Feb 282015

20150226_135730_8957

10K

10 KB Swings
1 Rep *
15 KB Swings
2 Reps *
25 KB Swings
3 Reps *
50 KB Swings

Repeat 5x

Men use 24k kettlebell (53lbs)
Women use 16k kettlebell (35lbs)

* Pick one and use 5 rep max weight
OH Barbell Press
Bench Press
Pullup
Dip
Goblet Squat

Feb 282015

Last Saturday we hosted a fundraiser for the Tour de Heart (the original Red Event is postponed for April). The Tour de Heart’s Mission is to help people dealing with heart issues to have the confidence to get their lives back. Our special guests from Colorado, Heidi Dohse, friend and client and her cycling coach, 5 time National Champion and 1 time world champion, Cameron Chambers came to GoRyde for 2 special classes.  Heart disease is the number one killer of Americans. We all know someone that has been effected by a heart condition. The Tour de Heart was created by Heidi as a 100% pacemaker dependent athlete to raise awareness and show that you can live your life as you did pre-diagnosis.

Cameron (a level 3 USAC coach)  led us on 2 classes with his Heidi specific workout the “Heidi Special”. It was awesome to hear his point of view as competitive racer and hearing how he trains Heidi with her pacemaker. We raised money for the cause and want to thank you all that participated in this event! I also wanted to share Heidi’s letter of thanks!

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Hi Courtney and Bill,

We wanted to take a minute to say Thank You and reflect on the past Saturday event at the GoRyde Cycling Studio. Your warm welcome, enthusiastic participation, and financial support mean so to Cameron and myself and the future of Tour de Heart. Thank you so much for the inspirational weekend and being part of our mission to change the face of heart disease around the world.

There is a lot of energy and excitement behind Tour de Heart going into the 2015 season. Many of the ideas that have been taking shape the past three years have now moved to the directional goals we will be pursuing in 2015. When we are able to connect with other cyclists, like yourselves, and see that there is mutual inspiration we can all draw from through our mission of, inspiring heart patients to live awesome lives, it validates our ideas and passion and gives us the fuel needed to tackle all opposition on our way to success. We cannot express how grateful we are to you for providing the strength to continue to turn the throttle on Tour de Heart.

It was great to see a community working hard together and supporting each other on their way to their fitness and lifestyle goals. The community of Somerville is lucky to have Bill and Courtney pulling this all together. It is this same model of leadership and support that TDH aims to copy to work to reach out to heart patients that are lost in a lonely world of fear and misinformation. We will turn the tide from a group of people falling through the cracks of society to vibrant community that supports each other as we reach for ever higher goals and the pursuit of an awesome life.

Please keep in touch with Tour de Heart, Cameron, and myself through social media outlets and our Website (www.tourdeheart.com). As I mentioned, we have many exciting projects that will be rolling out in the next 2 moths. As well Cameron and I will have an exciting adventure at BC Bike Race (June/July 2015) that we would love to share with you as the 7 day race unfolds. We are extremely excited to hear from other heart patients and where they are at in their journey back to a full life. Please turn anyone you know in our direction, we want to share their story and help spur them on to their success.

Again, Thank You for your support. We look forward to the next time our roads cross paths. Until then keep pedaling and keep dreaming big.

Sincerely,

Heidi Dohse and Cameron
Tour de Heart

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Cameron and Heidi

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Tour de Heart vehicle as Heidi raced 24 Hours in Old Pueblo

 

Ivivva far hills and GoRyde have teamed up to bring some loving to our community. We will be hosting a 30 minute parent and child TRX class! ivivva far hills will be bringing product and a trunk show. We also will be having some Lush special treats!

RSVP egurnowski@lululemon.com and click the flyer below to add yourself and your daughter to class right now. This is a free class with limited space!

ivivva2-14

REDBenefiting RWJ Somerset Cardiac Programs & Tour de Heart

2015 GoRyde Red Event Fast Facts:

DATE:​Saturday, February 21, 2015
LOCATIONS:​RWJUH Somerset Main Lobby
110 Rehill Avenue, Somerville, NJ
and
GoRyde Indoor Cycling and Fitness Studio
28-30 West Main Street, Somerville, NJ

SCHEDULE:​Registration​-​ 7:00 a.m.
​​​6 Hour Ride​​-​ 8:00 a.m. – 2:00 p.m.
​Post Event/Awards​-​ 2:15 p.m.

Each Ryde Entry is for a 1hr slot
8 RealRyder bikes at each location for a total of 96 available slots
There will be pledge forms available to help individual Ryders with their entry donations

Sponsorship Opportunities – All sponsorship levels must be pre-paid in person or via mail. There are no online signups. You will be manually added to the event at your desired time slot(s).

Presenting Sponsor……………………………………………………..……………$500
• Complimentary Ryde entries (2)
• Company name and logo displayed prominently on all promotional materials (date permitting), including event website (link to Company’s website)
• Most prominent day of event recognition on t-shirts signage, and sponsor board
• PA announcements at event
• Opportunity to provide promotional information to participants
• Opportunity for Company representative to serve as Official Ryde Starter

Physicians for the Ryde Sponsor…………………………….……$500
• Complimentary Ryde entries (2)
• Company name and logo displayed prominently on all promotional materials (date permitting), including event website (link to Company’s website)
• Most prominent day of event recognition on t-shirts signage, and sponsor board
• PA announcements at event
• Opportunity to provide promotional information to participants
• Opportunity for Company representative to serve as Official Ryde Starter

Tour Ryder Sponsor…………………………………………………….………..$250
• Complimentary Ryde entries (1)
• Company name and logo displayed on all promotional materials (date permitting), including event website (link to Company’s website)
• Prominent day of event recognition on t-shirts, signage, and sponsor board
• PA announcements at event
• Opportunity to provide promotional information to participants

Pro Ryder……………………………………………………………………….……..$100
• Ryde Entry (1)
• Techwick event t-shirt
• Complimentary entry to pre event wine and cheese prelaunch party

Ryder………..………………………………………………………………………$50
• Ryde Entry (1)
• Event t-shirt
• Complimentary entry to pre event wine and cheese prelaunch party

Pre event Wine and Cheese Party……….………………$25pp

More info coming. Keep watching this blog post!

 

2015 GoRyde Red Event Sponsorship Opportunities

200px-Starbucks_Corporation_Logo_2011.svgDid you ever notice that there is a direct correlation to the amount of belly fat that you store around your midsection, and how often you frequent your local Starbucks coffee house?
If you said “yes”, then you’re not alone.
Tons of my clients, (even myself in the past!) have all fell victim to the silent saboteur of hidden calories found in the liquid lard of some of Starbucks most popular beverages.
I have good news for you though…
Starbucks isn’t all bad!
It’s just best to avoid the following “5” blubbery Starbucks beverages if you’re serious about your weight loss success.
Once you see there calorie count, you’ll see *EXACTLY* what I’m talking about.

=======================
“5” Deadly Starbucks Drinks
========================
*Deadly Drink #1: Double Chocolate Chip Frappuccino – 800 calories
*Deadly Drink #2: White Chocolate Crème Frappuccino – 760 calories
*Deadly Drink #3: Iced Peppermint White Chocolate Mocha – 700 calories
*Deadly Drink #4: Green Tee Frappuccino – 650 calories
*Deadly Drink #5: Java Chip Frappuccino – 600 calories (my favorite!)

Whew! That’s a whole bunch of calories to drink… :-/
I want you to know that neither Starbucks, or I want to leave you hanging if you’re serious about your fat loss success, so I am also hooking you up with “5” healthy low calorie substitutes that you can mix and match to help you get the most of your Starbucks experience while still continuing to lose weight.

=====================================
5 Healthy Low Calorie Starbucks Substitutes
======================================

*Healthy Substitute #1 “Spice not Sprinkles”: When you see a drink that has sprinkles, kindly ask your favorite barista to substitute “spices” for “sprinkles” and you’ll get yourself a cool treat with less calories.

*Healthy Substitute #2 “Add extra ice”: If you’re ordering an iced drink, ask for extra ice and you’ll get a drink that is less milky, and that will keep you from drinking excess liquid calories that will keep you farther from your fat loss goals.

*Healthy Substitute #3 “More foam please”: If you’re ordering a drink that contains foam, make sure to
kindly ask your barista to make it “extra foamy” please. The more foam you have in your drink, the more space it will take up in your drink which will allow you to decrease the amount of milk and calories you consume in your favorite Starbucks beverage.

*Healthy Substitute #4 “Non-fat milk”: If you’re ordering a coffee drink that contains milk, and you would like to save yourself the calories, be sure to request “non-fat” milk. Your barista will gladly oblige, and you’ll stay on track for your fat loss goals.

*Healthy Substitute #5 “Size matters”: If you usually order a “Trenta”, downsize to a “Venti”, if you order a “Venti” downsize to a “Grande” and if you order a “Grande” downsize to a “Tall”. The size of your drink determines the liquid calories that you will consume, so be sure to make an effort to drink less liquid calories instead of more if you plan on living the “Starbucks Lifestyle”.
:-)

Congratulations! You now know the types of beverages at Starbucks that can hurt you as well as some quick and easy alternatives to keep you focused on your fat loss goals.
If you’re serious about losing weight, you’ll incorporate these quick and easy tips into your lifestyle, but no one can make that decision but you so remember to think before you sip next time you’re at Starbucks!

Dec 312014

What is this Epic Ryde I am speaking of?

I am glad you are curious!

We began this class our first winter open. It has been wait listed more times then it hasn’t! (SOOO reserve early) When you see 90 minute class on the schedule you might think it is a typical hour ryde but prolonged. A ryde exceeding 60 minutes in duration goes into the endurance category.  A true endurance class will have  you in heart rate zone 2. If you don’t know your zones and go by rate of perceived exertion (RPE) then it will be a 3-4. Don’t worry it won’t be boring and you won’t be in the saddle the whole time. You will be able to watch Reality Ryde footage and have the freedom of RealRyder movement. Personally  I could not imagine doing this class on any other bike then the RealRyder bike. I spent enough time in my basement by myself staying still on my bike on a trainer. I look forward to seeing you all in the Epic Ryde nice and early Saturday mornings!

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