Thursday, June 30, 2011


Tara and Migs

12 min AMRAP
8 Overhead squats (95#/65#)
8 Pull-ups

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Wednesday, June 29, 2011


T workin on her front squat

5 rounds
Rest as needed between lifts
Front squat 3-3-3-3-3

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Tuesday, June 28, 2011


Leah goin deep

5 RFT of:
Double unders 50-40-30-20-10x reps
Thrusters (135#/95#) 10-8-6-4-2x reps

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Monday, June 27, 2011


Takin in the view at Riis beach

Open house at CrossFit Dumbo July 16th at
10am and 11am bring a friend!

Say What...!!!
Courtesy of Mark's Daily Apple
Courtesy of Everyday Paleo

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Sunday, June 26, 2011


Join the herd!

7 RFT:
7 Clean and jerks 95/135
7 Strict pull ups (chest to bar)

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Saturday, June 25, 2011


For time:
400m Row
30 KTE's
400m Row
Push press 45#
400m Row
30 Pull ups

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Friday, June 24, 2011


AMRAP 15min:
5 Deadlifts 115/150
15 Box jumps 15/20
30 Dbl unders or 90 singles

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Thursday, June 23, 2011


If this doesn't inspire you I don't know what else
to tell you... I love this video

No longer the breakfast of champions

Grass fed or not grass fed you be the judge

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Wednesday, June 22, 2011


Run 5k, but every 2:00 drop for 20 push ups
and 20 squats.

Hey check us out on New York 1 today!

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Tuesday, June 21, 2011


Thanks Paul for inviting me down, one of his athletes goin
in on the yolk.

5 RFT of:
50m farmers walk 55/72 kb
50m waiters walk 80/135 (wieght is held overhead elbows locked out active shoulders)
15 Burpees

1 trip is done farmers walk up 25m and waiters walk back 25m
If equipment is limited combination will change.
But always burpees at the end

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Monday, June 20, 2011


Skill Builder:
Work on a movement you suck at for 10 to 15 mins.

4 RFT of:
500m row
50 Air squats

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Sunday, June 19, 2011


Would like to thank Dan on the far right for coming down
and visiting us. Great job on the Wod yesterday athletes!

Happy Fathers day!!!!!

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Saturday, June 18, 2011


Courtesy of CrossFit Inc.

For time:

50 Double Unders
50 Air Squats
50 Wall Ball
50 Box Jumps

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Friday, June 17, 2011


AMRAP 20min
Run 400 meters
Max rep Pull-ups

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Thursday, June 16, 2011



For time:
50 Tire flips
50 Burpees
50 Wall-ball

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Wednesday, June 15, 2011


Give it a rest
Courtesy of Experience life magazine

Heads up ladies
Courtesy of Modern Athena

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Tuesday, June 14, 2011


Skill Builder:
Work on holding handstand position for 30 seconds 3 rounds

Max height box jump
5 rounds

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Monday, June 13, 2011


Da Machine & Flo Jo

Push Jerk

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Sunday, June 12, 2011



For time:
400m walking lunges

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Saturday, June 11, 2011


How To NOT Get Hurt Doing CrossFit
By Alycia on February 28, 2011 in Articles
Courtesy of CrossFit Aspire

There are many elements of the sport of fitness (aka CrossFit) that have a tremendous amount of appeal to beginners and seasoned athletes alike. The variety of workouts, level of coaching, intensity of metcons, the community that forms, the PR’s, the stopwatch, the benchmark workouts…there area ton of reasons why people come back…and come back…and come back…and come back.

We think CrossFit is great; otherwise, we wouldn’t have opened the gym. But too much of a good thing, can be, well, too much. To go from couch potato to CrossFitter takes time, consistent effort, and smart training. Here are a few tips for all of the newbies (and some of you old-bies, too) to help keep your body in top shape as you begin to get into the best shape of your life:

1. More is not always better. Four Crossfit classes per week are better than two, but that doesn’t mean that six classes is better than four. If you roll out of bed to go to your sixth consecutive day’s workout and every muscle is sore, stay home. Shift your focus from quantity to quality. If you are going really heavy during the lifts, and you’re pushing yourself to your limit during each and every metcon, you might be best off with an extra rest day thrown in there every once in a while. Use the rest day to practice a sport, go for a light jog or a walk, or just hop on a foam roller while watching TV. Which brings me to my next point…

2. Rest and Recover. Recovering from a workout, believe it or not, isn’t about getting your breath back or waiting until you stop sweating. Recovery is what happens to your muscles, joints, tendons and brain when you leave the gym. You can work hard for 1 hour a day, but what about the other 23?

Meals. As much as you’d like to, you can’t erase bad eating habits with an extra hard workout. Think about what you are eating and what it’s doing to your body. Before you eat anything, ask yourself “Is this helping or hurting my body?” Just about all of your meals throughout the day should consist of Grassfed/free-range meat, fish or eggs, with a big serving of vegetables cooked in oil, butter (from Grassfed cows only) or topped with avocado.

Sleep. Get more of it! Turn out the lights 30 minutes earlier than you normally do now. Your body needs this time for cellular repair, and your brain needs some down time, too. Sleep in a pitch black room; invest in some heavyweight curtains that block out all of the light. It’ll dramatically affect your quality of sleep.

Lifestyle. Avoid unnecessary stress. The body is meant to handle a certain amount of acute stress, but long periods of chronic stress tend to throw the hormonal system all out of whack, resulting in fatigue, depression, belly fat, and other unsavory physical and mental symptoms. Exercise = good stress. A high stress job, unruly kids, late night boozing, and relationship unrest = bad stress. If you are having stress issues, try to identify (or create) one fraction of your life that is completely stress free. It might only the length of a TV show, a chapter of a book, a new hobby or a morning cup of coffee in silence, but be sure to find it and take advantage of it as much as possible.

Muscle and Tendon Repair. You are currently engaged in a training regimen not far off from that of a high level athlete. Your body is constantly adapting to new stresses, and is being pushed around, flexed and stretched in ways it isn’t used to. Initial signs of a hard workout, which include sore and tight muscles, should not be ignored. If you have chronic soreness or tightness in any part of your body, invest in a foam roller, a lacrosse ball, and spend some time at at the Mobility WOD Website to find new ways to become mobile and pain-free.

3. Scale It! The weights in our metcons are chosen on an individual basis, so that everyone can scale the weight to a level that will guarantee they finish within a few seconds to minutes of everyone else in the room. The quantity of reps and rounds, however, can also be adjusted. This presents the opportunity to scale UP or DOWN, depending on your ability. You know your body best, and as you work out here you will get to know, and push, its limits. Pushing your limits is great ( our advice is usually to go heavier, move faster, dig deeper), but working through pain, or grinding out super-slow reps, in a stubborn effort to get the work done, is not smart. If you see something on the board that seems utterly impossible, ask one of the trainers about scaling options. For the most part, we stick to short and intense metcons, but days with close to 100 reps of one movement do sometimes appear, and if your body isn’t equipped to handle the repetitive stress, it might be wise to scale back.

4. Exercise in cycles. Our life runs in cycles of intensity and down time. Intensity is necessary to survive (gotta pay the bills and keep yourself and your family healthy) and downtime is necessary to thrive. School breaks, vacation, weekends, social time, reading, etc are things that occur regularly to give your body and mind a break. Your training program should also provide you with periods of downtime. In addition to taking a few rest days per week, try setting aside 1 week every 4-6 weeks when you lift at sub-maximal weights, and leave a little gas in the tank during your metcon. Sure, you numbers won’t look as impressive on the whiteboard that day, but you are training for life, not for the whiteboard and a little break from the intensity is good for your body. Then, you’ll have no excuse for not crushing the workouts for the following 4-6 weeks. Some of you might benefit from this more than others, or find it suitable at different times in your training, so we’re leaving this one up to you to fit in on your own.

5. Consult a Professional. If you have joint, muscle or tendon pain that persists, book an appointment with a physical therapist, chiropractor or sports massage therapist ASAP. If your pain isn’t life-altering, avoid heading to the orthopedist right away (most are surgeons), and stick to a manual therapy for some natural relief first. A few sessions at any of these medical professionals, and some at-home rehab exercises, and you should be good as new. By routinely getting your body assessed and corrected, you will almost certainly avoid serious injuries that result in surgery or an inability (gasp!) to continue your workout program.

As your trainers, we want you to be healthy and strong. Our CrossFit gym is a place of high energy and intensity, filled with healthy and happy athletes. Let’s keep it that way. Happy Training!

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Friday, June 10, 2011


5 RFT of:
400m/Run or row
10 Clean and jerk 75/95

CrossFit in the news!

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Thursday, June 9, 2011


Regg goin hard

5 RFT of:
400m Run
15 KTE
10 Push ups
5 Hang power cleans 95/135

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Wednesday, June 8, 2011


Migs & Julie

Skill Builder:
Burgener Warm up

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

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Tuesday, June 7, 2011


Instructions for life - Dalai lama
1. Take into account that great love and great achievements involve great risk.

2. When you lose, don't lose the lesson.

3. Follow the three R's:
•Respect for self
•Respect for other's and
•Responsibility for all your actions.

4. Remember that not getting what you want is sometimes a wonderful stroke of luck.

5. Learn the rules so you know how to break them properly.

6. Don't let a little dispute injure a great relationship.

7. When you realize you made a mistake, take immediate steps to correct it.

Spend some time alone every day.

9. Open arms to change, but don't let go of your values.

10. Remember that silence is sometimes the best answer.

11. Live a good honorable life. Then when you get older and think back, you'll be able to enjoy it a second time.

12. A loving atmosphere in your home is the foundation for your life.

13. In disagreement with loved ones, deal only with the current situation. Don't bring up the past.

14. Share your knowledge. It's a way to achieve immortality.

15. Be gentle with the earth.

16. Once a year, go someplace you've never been before.

Remember that the best relationship is one in which your love for each other exceeds your need for each other.

18. Judge your success by what you had to give up in order to get it.

19. Approach love and cooking with reckless abandon.

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Monday, June 6, 2011


Chris goin overhead

"Freddy’s Revenge"
5 Rounds for time of:
5 From shoulders to overhead any how 185/75-85
10 Burpees

Coach D: Scale load as needed and Go for it!

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Sunday, June 5, 2011


Migs, T, Regg, Smoov

Run 1 mile
Every 2 min. do 10 Burpees

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Saturday, June 4, 2011


Justin & Ann tackle "Fran"

5 RFT of:
3 Dead lifts 135/225
6 Burpees
9 CTB pull ups

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Friday, June 3, 2011


Dr. Mercola

Sean Croxton Underground Wellness

Hey you little Shrimp!
Mark's Daily Apple
Don't eat the cucumber's, Why..? their spoiled
New York Times

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Thursday, June 2, 2011


AMRAP 15min:
50yd. Farmers walk 40/60
50yd. Sprint
10 Burpees

Post number of rounds completed to comments.

Wednesday, June 1, 2011


To all athletes,
It is with great honor and pride to announce that CrossFit Dumbo is officially affiliated! I would like to thank everyone who has been gracious enough to put their time, and unwavering faith in what we do in our 600sqft space. And also I can't forget those who have been there from day 1 to lend sound advice and an ear for me to vent and to just let me know that everything's gonna be alright I thank you. As we move ahead there will be changes, these changes are to better everyone's experience at CrossFit Dumbo. Emails will be sent out with this information.So thank you all from the bottom of my heart love you all. So now i finally get to say it,tell Your Friends your family anyone you know who is looking for Elite Fitness... JOIN THE HERD!... CrossFit Dumbo!

Skill Builder:

Burgener Warm up

Power clean 1-1-1-1-1-1-1 reps

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