Wednesday, November 30, 2011


Ooooooooh that's what happens

Post thoughts to comments.

Tuesday, November 29, 2011

KB Swing, Box Jumps, Thrusters, Cleans, Row

Sabine's first assisted muscle ups!

Zercher meet Jim, Jim this is Zercher...

5 rounds 1 min each station clock dosent stop 1 minute rest, think FGB!
Kb swings 35/53
Box jumps 15"/20"
Thrusters 75/95
Cleans 75/95
Row (cal.) rower setting is at 10

Post load and reps to comments.

Monday, November 28, 2011

Row, Push ups

CrossFit Was Here!

Warm up

Skill Builder:
8x Handstand holds 20secs each

Zercher squats

15min AMRAP
250m Row
25 Handrelease push ups

Post strength and metcon results to comments.

Sunday, November 27, 2011


Chris & Regg

3 rounds of:
800m Row
400m Run

Post each round to comments:

Saturday, November 26, 2011


Nuff Said...

Post thoughts to comments.

Friday, November 25, 2011

The Purge!

FAMAP (feeding as many as possible in 2 hrs)

Me and Shell volunteering time at Hoboken Hunger Helpers

"The Purge"
15min AMRAP
10 Burpees
20 Wall ball 14#/20#
30 Slam ball 15#/20#

Post time and load to comments.

Thursday, November 24, 2011

Eat And Be Merry

Happy Thanksgiving!!!!

Purple Haze In  My Brain

Post thoughts to comments.

Wednesday, November 23, 2011

Run, Clean, Hang Power

Kyle "Gettin Some!"

Warm up

5 RFT:
200m Run
15 BP Clean & Press 25#-35#-45#
21 HPC's 55#-65#-75#-95#

Post time and load to comments.

Tuesday, November 22, 2011


Big shrug B!

Post thoughts to comments.

Monday, November 21, 2011

Row, Burpees, Jerk

Da Machine

Warm up

Skill Builder:
Work on Push Jerk with PVC for 3-5min

For time
1000m Row
30 Burpees
30 Push jerks 75#/115#

* Coach: Scale load as needed, Stay dialed in, don't rush it

Post load and time to comments.

Sunday, November 20, 2011

CrossFit DUMBO welcomes Graham to the herd!

1 mile run
Every min on the min do 10 push ups

America's trainer Jillian Michaels gets her ass handed to her doin CrossFit

Post time of completion to comments.

Saturday, November 19, 2011

The herd doin work!

5 RFT:
20 Box jump 15"/20"
20 Kb swings 35"/53"
20 Wall ball 14"/20"

Post box height, load and time to comments.

Friday, November 18, 2011

Vive la France!

Thanks Sabine for bringing Jo all the way from France
to check out the herd "Vive la France!"

You know she's kidding right...

Post thoughts to comments.

Thursday, November 17, 2011



9 rounds
9 thrusters (95/65)
27 double unders

Post load and time to comments.

Wednesday, November 16, 2011

Deadlift anyone???

Warm up
100 dbl unders

Skill Builder:
Shoulder & Hip Mob 15mins


10min AMRAP
21 Kb swings
15 Pull ups
12 Walking lunge with rotation 25#/35# BP

Post load and number of rounds completed to comments.

Tuesday, November 15, 2011

Evening Class is the place to be!


Wait 5 mins then do

7min AMRAP:

7 Wall ball 14#/20#
7 Burpee box jumps 15"/20"/24"

Post load, box height and number of rounds completed to comments.

Monday, November 14, 2011

Keep On Walkin

Keep On Walkin
Courtesy of Mark's Daily Apple

Post thoughts to comments.

Sunday, November 13, 2011

Watch as Mateo levitates the bar with just his mind...

Pistol Whipped
5 rounds rest 3 minutes in between each round
For 3 minutes Do AMRAP:
Run 200m
20 Pistols alternating legs
30 Sit ups

Post results to comments.

Saturday, November 12, 2011

Failure Is An Option

I came across this really nice video recently, which you will find below. Its message is very clear: “If you’ve never failed, you’ve never lived”. It’s a good reminder because as we live our day-to-day life, we tend to forget this very important message. We end up thinking that everyone that succeeds has had nothing but luck all their life and that they had it easy. Who can blame us too, I mean by the time we hear about someone making it, the focus is on the success, not on the long hard struggle to get there.

The truth is, everyone has failed. Everyone has failed miserably. As you have seen in the video, these pioneers and innovators all have experienced immense disappointments throughout their existence. Another one that I can think about is J.K. Rowling, author of the Harry Potter books. I recall reading about her recently, where she said at her lowest point she was suicidal, not knowing how she was going to provide for her kids.

Failing is a part of the game that is life. Imagine if J.K Rowling hadn’t pulled through and persisted with her vision. When looking at her success today, we’re talking about 400 million books sold, countless licensing deals, and being I believe the second richest woman in the UK after the Queen, it’s hard to imagine someone on the brink of suicide, but this is the reality of it. We all experience it. We’ve all failed, and guess what, we will continue to fail, because we absolutely need it to succeed.

Failing is trying. Without trying we never have a shot at succeeding. The quicker you can deal with failure, the quicker you are ready for success. Each failure is a building block to success. Some people cannot deal with failure, so they never try anything. The result: nothing. Nothing can happen without action. Life is all about action, and taking risks.

When I worked in sales many years ago, I witnessed this countless number of times. The ones that succeeded were the ones that weren’t afraid of rejection. Sales is all about rejection, and for some people, the risk of being rejected was so paralyzing that they would not approach a potential client. The result: no sales & no success.

I remember a saying by Tom Hopkins, a renowned sales coach, that made it very clear that rejections or failures, if you will, are the rungs to the ladder of success. For example, let’s say each sale you get is worth $100, and you complete a sale 1 time out of 10 tries. So it means that each failure is worth $10! It’s a nice clever way to look at failures.

There is value in failures, as you can see. And most importantly, failures are lessons. What you can draw out of each failure is experience and knowledge that will help you succeed better. That is why you should never ever be afraid of failing, because there is absolutely nothing to fear. In the game of life, nobody plays a perfect game. If you think that some people lead perfect flawless lives, it’s your perception, but certainly not reality.

Accept that failure is a part of life, and the better you will be for it. Accept that you have failed. For some people, their past failures haunt them, and they never get over it. Accept it. Know that this is not some isolated incident, everyone has faced this. You are no different. At least you tried…at least you LIVED! Also, accept that you will fail in the future. Some things will work, and some won’t. Preparing yourself mentally for this is smart. It’s realistic and logical.

Now, accepting is not expecting! You should never expect to fail. The ones that expect to fail realize their wishes very easily. You can be logical and accept that the possibility of failure does exist, but you can be confident in your chances to avoid such failure. This is crucial, as you do not want to become a habitual failure. Just knowing that even if you do fail, you will get over it, and that it won’t destroy you is so empowering that simply having that frame of mind increases your chances of success even more.

Without failure, how sweet would success be? How can success be appreciated, without knowing the opposite feeling? I’m thinking of the closest example of this…over-privileged kids that had everything handed to them. How many times have we heard of such kids turning out to be complete disasters? Without having experienced the opposite feeling, they had no idea of the value of what they were given. So they destroyed it. For someone like J.K Rowling, who was suicidal at some point, how sweet do you think her success has to feel to her?

Anything that you are thinking of doing, any projects or endeavors that you have in mind, just give it a try. Live your life, and trying such things is living. The biggest hurdle that keeps people from succeeding is the fear of failure. It causes a sudden halt in progress, and no movement means no potential for success. Don’t be such a person. Don’t be afraid of failing, welcome it. Be ready for it. But expect to succeed, because in the end, you will.

Why deny yourself the opportunity to accomplish everything that you ever wanted out of life? This is the key that unlocks the door to your dreams. Your success is directly proportional to the number of times you fail, which is directly proportional to the number of times you try. You can’t have one without the other. Be at peace with it, rise up, and give it your all. That is the only way to truly experience life at its fullest.

Sabine does it again

6 RFT:
6 Deadlift
6 Power clean
6 Push-press
6 Clean & jerk
6 Power snatch
6 Overhead squat

Choose a single load that will be used consistently with each movement.

Post load and time to comments.

Friday, November 11, 2011

Thank You...

100 Thrusters 95#/135# for time EMOTM complete 5 burpees.

Post load and time to comments.

Thursday, November 10, 2011

Wednesday, November 9, 2011

Jim & Bill

5 RFT:
8 TGU 35#/44#/53#
16 KB swings 35#/44#/53#
24 Box jump 15"/20"/24"

Post load, time, and Box height to comments.

Tuesday, November 8, 2011

CrossFit Is For Everybody

Skill Builder:
Work on Dbl unders for 5min


Romanian Deadlift

10 min AMRAP
10 Squat clean thrusters 75#/95#
10 Overhead walking lunges with 25#/35#/45# Bp

Post load and number of rounds completed to comments.

Monday, November 7, 2011

Theresa & Montel

Skill Builder:

12min AMRAP
5 Man-makers 35#/20# DB
5 Burpees
25 Sit-ups

Ohhh my aching belly
Courtesy of Dr. Micheal R. Eades

Post load and number of rounds completed to comments.

Sunday, November 6, 2011

If you had months to live what would you do with the time you had left?

Jo from CrossFit Tracy came by to check out the herd!

Sabine, Mathilde, Heather, Jo Great job on the workout ladies!

If you had months to live what would you do with
the time you had left check out Dr. Randy Pausch

Post thoughts to comments.

Saturday, November 5, 2011

Rick, Dan, Theresa, Chris, Mateo, Julio

10min AMRAP:
10 Sit ups
10 Burpees

Post number of rounds completed to comments.

Friday, November 4, 2011

Brian aka Beast-Mode

Skill Builder:
Tabata: Hollow Position


Post results to comments.

Thursday, November 3, 2011

A real American Hero G.I. Jan is there!

Skill Builder:
Foam roll & Mobility for 15min

Thrusters 95#/65#

Post time and load to comments.

Wednesday, November 2, 2011

Jim & Bill's Deadlift PRs

Courtesy of CrossFit Inc.

OK I can dream...

Post thoughts to comments.

Tuesday, November 1, 2011

I must break you!

5 RFT:
400m Row
Bumper Plate Push-ups chest to deck 10 reps 45#/15#
10 Pull-up/Hanging Knees to elbows

Post load and time to comments.