Monday, December 31, 2012

Happy New Year!






























Monday
Metcon
50-40-30-20-10
Lunges
Squat jumps

Tuesday
Metcon

Happy New Year!
100 Dbl burpees
For every burpee stay in the bottom position do two push ups jump up and clap


As long as you know what it is you desire, then by simply affirming that it is yours -- firmly
and positivly, with no ifs, buts, or maybes -- over and over again, from the minute you arise in the 
morning until the time you go to sleep at night, and as many times during the day as your work or
 activities permit, you will be drawn to those people, places, and events that will bring your desires to you. - Scott Reed


Post times to comments.

Friday, December 28, 2012

12/28/12

Gett'um Josh!!



















Friday
Metcon
5 Rounds
30 second sqaut hold (That's hold the squat on the bottom)
20 Squats
30 second Push up position hold
20 Push ups

Saturday
Metcon
5 rounds
50 Mountain climbers (4 count)
25 Sit ups

Sunday
Metcon
2 Rounds
Max Push ups in 2:00 min
Max Sit ups in 2:00 min
Max Flutter kicks in 2:00 min
Max Air squats in 2:00 min


Constant repetition carries conviction. - Robert Collier


Post results to comments.

Wednesday, December 26, 2012

12/26/12

Thanks to Michael, Maggie, Ian, & all the way from Australia Megan, & Emily for stopping by!



Wednesday
Metcon
3 rounds
400m Run
50 Sit ups

Thursday
Metcon
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
50 Sit ups


Nothing in life is to be feared. It is only to be understood. - Marie Curie

Post time to comments.


Monday, December 24, 2012

Burpees and Cleans


Welcome to the Herd Michael, Debbie, and Frank



































A Word on Intensity
by Jan Dayleg

In terms of health and fitness, what is intensity to you? Is it how fast your heart is beating? Is it how much the meathead is grunting as he lifts his dumbbells or how red he gets? Whatever it is to you, I'm here to establish a standard among us. Exercise physiologists define intensity as power. That's right, intensity three-bar equal sign to power. This means that intensity as a value is (force times distance) over (time). Put simply, how much weight did you move, how far did you move it, and how long did it take you?


Coach Greg Glassman, founder of CrossFit, has said that intensity, in health and fitness AND in life, is the independent variable that will MAXIMIZE the rate of return on your efforts. Don't think about that too much, but I just wanted to throw it out there.


To be relevant to our workouts, intensity is why some of our "WOD's" (Workout of the day) are so short! It's the reason why you're "done" in fifteen minutes, many times less! Our WOD's are short, intense, and to the point. In my experience with CrossFit, I have very rarely had a prescribed WOD that was above 30 minutes. And yet, when the situation arises that I have to be active for 30 plus minutes, I still feel great getting through whatever it was.

With that said, with our little hour that we spend together, you have to give it your all! (And obviously give it your all outside the box as well.)

It's a long shot and not everyone will agree with this, but you want to treat your workouts like you would your life. (Although, health and fitness should be a priority to all, in my opinion.) If you strive for less, you'll get less. If your life is more intense by definition, you'll get more out of it! Compare someone who chose to major in physics at MIT versus someone who chose to major in sociology at a local college. No offense, but the physics major is probably going to become more of a success than the other guy because he chose the "intense" route of education! (This is hypothetical, and the sociology guy could have ended up more successful, but this is just a hypothetical example.)


Now apply this to fitness. You've seen these people. The regular gym goers who are in decent shape, but they look the same as a couple months ago. You might even know their routine by now. At this point they're just going through the motions and maintaining, maybe even regressing. This is the sociology guy. Now look at us! Look at the members of the herd! We strive, each class, to do things at a high intensity level, to do things we never thought we could do, sometimes things we never wanted to do. We are the MIT physics majors of the fitness world. That's something to be proud about!

What's the gist of all this? In CrossFit, health, fitness, and life in general, always strive to make the more "intense" decision. Whether thats moving faster or scaling weight in a WOD, intensity and power are the keys to results. Sometimes you'll enjoy the intense experience, sometimes it will suck. But regardless, take my word for it that you will yield the best results with this mindset. Happy training!







Monday

Metcon
2, 4, 6, 8, 10
10, 8, 6, 4, 2

Burpees
Ground to shoulder


Tuesday

Merry Christmas!!!

Metcon
300 Air squats for time


There's only one corner of the universe you can be certain of improving, and that's your own self. - Aldous Huxley


Post time to comments.






























































Friday, December 21, 2012

Friday Fantastic





Dodge ball Bring It!!!














 

















Friday

Metcon

12 Days Of CrossFit
1. Diamond push ups
2. Tuck jumps
3. Dive bomber push ups
4. Air squats
5. Kb swings 53/35
6. Thrusters 75/55
7. Pull ups
8. Box jumps 30/24
9. Jumping jacks
10. Ab mat sit ups
11. Jumping slam ball
12. Burpees


Saturday

Metcon

Team AMRAP 20

250m row
25 Box jumps 24"/20"



Sunday

Endurance

Run 5k



Real life is not always going to be perfect or go our way, but the recurring acknowledgment of what is working in our lives can help us not only survive but surmount our difficulties. - Sarah Ban Breathnach


Post times and rounds completed to comments.






















































































































































































































Wednesday, December 19, 2012

Hump Day

Gus and his Dad great job guys!














 
                                     Wow!!



Wednesday

Metcon
Max rounds in 15 minutes
500m Row
10 GTO  50% BW
10 Burpees


Rest or


Thursday

Metcon
20 AMRAP
15 Power snatch 75/55
10 Knees to elbows
5   Burpees

Beginners

Skill Builder
Push jerk, Wall ball

Metcon
7 rounds
5 Push jerks
10 Wall ball


Constant repetition carries conviction. - Robert Collier


Post time number of rounds and times to comments.






















































Monday, December 17, 2012

12/17/12

Jeronimo with some hang time!


















Heavy Weight is Healthy Weight
by Jan Dayleg

In order to build a tall and everlasting structure, it is imperative that you start off with a wide, strong base of support. Think of the monstrous pyramids of Egypt. Thousands of years, through all of nature's punishment, and they still stand, all due to a wide, stable base.

How does this apply to us? The wide, stable base for us CrossFitters is our level of absolute strength. In reference to last week's post, the only way to SUCCESSFULLY complete every workout, within the INTENDED TIME DOMAIN, with the PRESCRIBED weight, (assuming conditioning is in place) is to simply get STRONGER. Imagine if you could Front Squat 300 pounds and Press 200 pounds overhead. With those abilities, surely a 95 pound Thruster would become exponentially easier. With that said, once conditioning is up to par, "Fran" is a walk in the park.

If you want to build a tall pyramid-like structure, you should strive to build the strongest, widest base possible. That means if you want to be a successful CrossFitter, you should strive to find ways to increase your absolute strength, or in other words, your performance on every big lift. (Squat, Deadlift, Press, Clean, Snatch, etc.)

I can guarantee you that as you stay consistent with class attendance, and work hard to bring your lifts up, metcon times will go down. That means recording your lift numbers when you need to, and taking it just as serious as we all take the metcon portion of the hour we spend in the box.

Furthermore, in most cases, as one lift progresses, other lifts will as well! For example, increasing the strength of your shoulders through training your shoulder press will carry over into your push press, because the same muscles are used, just in a different manner. Also, increasing trunk/core strength through the properly executed press will also carry into other lifts you may not realize, like your deadlift and snatch!

Other benefits to strength training include healthier bones and joints, stronger ligaments and tendons, higher resting metabolism (that means fat burning people), and many others. There's also the obvious goal of making life easier, as in picking up babies, moving an air conditioner, lifting a couch, and other events in life that require a certain level of strength.

The takeaway from this is to always work with the intent of building your overall fitness to the highest level possible, starting with focusing on your base level of strength by striving to perfect form and position on the various lifts, and working to your individual limit on them. Ask a coach if you have any questions! Happy lifting (:



Monday

30 Curtis P's for time 95/65
1 Hang power clean, 1 Right leg lunge, 1 Left leg lunge, 1 Push press


Tuesday
Metcon
3 rounds of
3 rounds of Cindy
40 Ktb swings 53/35

Beginners

Skill Builder
Air squat
Overhead squat

Metcon
3 rounds
400m row
10 Overhead squats


"Thinking is like loving and dying. Each of us must do it for himself." - Josiah Royce


Post time to comments.















































Friday, December 14, 2012

TGIF

Welcome to the Herd Johnathan!



















Friday

Burgener Warm up

5 rounds
3 AMRAP/Rest 1 min
3 Power cleans 155/135
6 Push ups
9 K2E's


Saturday

Burgener Warm up

10 Rounds
5 Burpees
10 Box jumps
15 Wall ball


Sunday

Dynamic Warm Up

100.90.80.70...10
Push ups (Standard/HRPU )
Jump rope ( Dbl's/Singles )


"If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again." - Flavia Weedn


Post results of each to comments.






















































































Wednesday, December 12, 2012

250 Meter Row

Welcome to the Herd Carter!



















Wednesday 12/12

Burgener Warm up


Metcon
6x 250m row repeats
3 minute rest

Post average time to comments.



Thursday 13/12

Rest

or

Burgener Warm up

Complete the following

3 Deadlifts, 3 Back squats, 3 Presses
2 Deadlifts, 2 Back squats, 2 Presses
1 Deadlift, 1 Back squat, 1 Press


You've got a lot of choices. If getting out of bed in the morning is a chore and you're not smiling on a regular basis, try another choice. - Steven D. Woodhull  


Post weight lifted to comments.


































































Monday, December 10, 2012

Deadlift, Front squat, HPC & jerk

Happy anniversary to Abby and Jeronimo!



















Across Broad Time and Modal Domains.
By Jan Dayleg

     In CrossFit, we strive to create fully functional athletes, able to tackle a plethora of physical activities across broad time and modal domains. In other words, we want you to be ready for anything and everything! No matter what modality we throw at you, be it gymnastics, Olympic weightlifting, kettlebells, strongman, running, rowing, or whatever else "comes out of the hopper", we want you to have full confidence that you can complete any task to a certain degree of virtuosity. (Virtuosity is a term used to describe doing common things uncommonly well.) Aside from that, and more relevant to this blog post, we want you to be able to work at different time domains and utilize all of your body's energy systems. That means some workouts will be as little as 2 minutes, some will be 30-plus!
     Yes, every WOD is constantly varied. But at the time myself or Head Coach Darren writes up that WOD, no matter what it is, every metcon has an INTENDED time domain.  As mentioned, we want you to work at a multitude of time domains to develop each athlete to his or her full aerobic and anaerobic capacity. Bluntly said, if myself or Coach D posts a workout that is intended to last 10 minutes or so, and it's taking some people 20-plus, there are a couple of things that are PROBABLY going wrong.
     This is probably the harsh truth for some, but one thing that could be going wrong is that some of us just DO NOT PUSH HARD ENOUGH. Trust me, Coach D and I can tell if you pushed to your limit after a WOD. Doing extra pullups and situps after a WOD without it being prescribed doesn't make you a firebreather. If you want to work on a skill like muscle-ups or your butterfly kip, do it BEFORE class, if there's time and space. If you push to your optimal training intensity each and every day, you can just trust that our programming will take you to the level that you want, without the extra work post-WOD while everyone else that DID push hard is lying in a pool of sweat. To clarify, this doesn't mean to push til you have to meet Pukie the clown. "Never train minimally, never train maximally. ALWAYS train optimally." Find your personal threshold, and hang out there to reap the benefits of training at it.
     Another problem that we may be facing is one of ego, pride, and math. If you want to see if you can beat your "Fran" time that you "RX'd" and got 7:15, I get that. Go for the PR, you'll be glad you did. But relatively speaking, testing for your baseline, going for a PR, and competitions fall in the same realm of intensity. If you work at that level every day, you WILL burn out. Please start distinguishing between TRAINING and TESTING. It's all about longevity, and sometimes, a PR can wait. If you train at your OPTIMAL intensity, you WILL PR, and you WILL get a better workout, and you CAN train at that intensity day in, and day out. You can, and should train maximally every now and then to see where you stand, but please limit when you do. So what's the solution? How can everyone work at their optimal intensities and get a great workout, leading to PR after PR? Welcome to the world of SCALING. Scaling is the reason olympians can WOD out with weekend warriors. Whether you're doing half the reps in a 100 pullup workout, taking a round or two off of a 5 round WOD, or scaling to a 65 pound thruster in "Fran", scaling is a very useful method to preserve the intensity of a workout. Let's do some math.

Intensity equals power. Power equals force multiplied by distance, divided by time. In our case, power equals how much weight you moved times how far, all divided by how long it took you.

Let's use "Fran". 21-15-9 Reps of 95 pound thrusters and pullups.

Let's say athletes A and B have the same exact body type for the sake of the argument, and both did kipping pullups.

Athlete A uses 95 pounds on the thruster and completes the workout in 6:00.
Athlete B scales to 75 pounds on the thruster and completes the workout in 4:00.

Again, for the sake of argument, we will only consider the thruster weight into the equation and consider the distance moved as 1 to account for equal body types.

Athlete A (95 lbs. Thruster x 45 Reps =4275 lbs.) divided by (360 seconds)

11.88 is Athlete A's score.

Athlete B (75 lbs. Thruster x 45 Reps= 3375 lbs.) divided by (240 seconds)

14.06 is Athlete B's score.

Therefore, Athlete B's choice to scale down to a 75 pound thruster actually yielded a HIGHER power output than Athlete A who "RX'd", since he moved 2 minutes faster.

This is only one example. Other options to scale besides dropping weight include decreasing repetitions, decreasing rounds, even using a less complicated movement in a WOD can be an option. The point is, get your best workout possible. If that means you don't RX a workout, then so be it. As you can see, sometimes not going prescribed will give you better power output, which is our ultimate goal in the metcon.

     So, what's the gist of all this? If any of this applies to you, by all means, take action. If you find yourself finishing way behind everyone else, consider pushing harder during the WOD or scaling the workout to your individual fitness level next time. Ask a coach! Ask what the intended finish time for the WOD is, ask for options to scale, ask us anything about the WOD! That's what we're here for! Happy WODing :)






Monday

Burgener Warm Up

Metcon 
Complete as many reps as possible in 15 minutes. Use very heavy weights
5 Deadlifts
5 Front squats
5 HPC & jerks


Tuesday  11, 2012

Burgener Warm Up

Tabata each of the following exercises (20:10 x 8). Rest one minute between exercises.
Record reps for each exercise and total reps completed. Use light weights.
Push press
Deadlifts
Burpees
Pull-ups
Wall ball


"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible." Claude Bissell


Post total score to comments.






























































































Baseline








Warm up
2 rounds
20 Wall ball
10 Burpees

Skill Builder/Mobility
Press

Metcon
Baseline
500m Row
40 Air squats
30 Sit ups
20 Push ups
10 Pull ups

Post time to comments.

Sunday, December 9, 2012

Rest







Strongman seminar was a huge success!

































Rest

or

Metcon
10,9,8,7,6,5,4,3,2,1 Push ups
1,2,3,4,5,6,7,8,9,10 Pull ups


Post time to comments.















































Saturday, December 8, 2012

30


video
 Sarah goin overhead
                        



















Metcon 
1 round for time of
30 cal row
30 Wall ball
30 Box jumps
30 Back extensions
30 Ab mat sit ups
30 Knees to elbows
30 KB swings
30 cal row



“I have not failed. I've just found 10,000 ways that won't work.” -  Thomas A. Edison



Post time to comments.








































Friday, December 7, 2012

Press, Push press, Push jerk, Row

Look who stopped by from 718 to WOD out with us Elvis!




Warm up
Dynamic warm up

Skill Builder
Press, Push press, Push jerk

Metcon
5 rounds for time of
5 Press 115/75
5 Push press
5 Push jerk
350m row

If you can not complete set of five press move on to push press. If you can complete set of five
push press move onto five push jerks. Every time the bar touches the ground 5 Burpess


“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.” -  Ralph Waldo Emerson

Thursday, December 6, 2012

Deadlift, Burpees

Mark working on his front squat





















Hey sorry everyone from the 6pm class video didn't work



Metcon
5 rounds for time
5 Deadlifts 275/135
10 Burpees

"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible." Claude Bissell


Post time to comments.



































































Wednesday, December 5, 2012

Rest




Great stuff yesterday!
































Rest

Or

Metcon
3 rounds
10 OHS
20 HRPU's
40 Dbl unders

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. - Herm Albright


Post time to comments.



























































Tuesday, December 4, 2012

Time trials



Welcome to the Herd Naya, Johnathan, & Charles







Time trials
500m Row

You can have anything you want if you want it desperately enough. You must want it with an exuberance that erupts through the skin and joins the energy that created the world. - Sheila Graham 


Post time to comments.




























































Monday, December 3, 2012

Run, Clean, Wall ball, Double unders


The Herd grows strong!






Metcon
10-20-30
400m Run
Med ball cleans 20/14
Wall ball 20/14
Dbl unders


The future is literally in our hands to mold as we like. But we cannot wait until tomorrow. Tomorrow is now. - Eleanor Roosevelt


Post time to comments.









































































Sunday, December 2, 2012

Row, Swing, Morning, Front squat

Sarah and Kurt and baby make three



















Metcon
30-20-10
Row (cal) 
Kb swing 53/35
Good mornings
Front squats 95/75


Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow. Are you moving forward or standing still? - Tom Hopkins


Post results to comments.






































Saturday, December 1, 2012

Rest

Welcome to the Herd Gus!


















Rest 
--------
If you are working out

Warm up
Dynamic warm up


Metcon 
- You Gotta Know When To Fold'um

Spades - squats
Hearts - burpees
Diamonds - Push ups
Clubs - ab/mat sit ups

8 of clubs would be 8 sit ups, 6 of hearts 6 burpees etc..

Face cards are 10 reps Aces are 11
Good Luck!



Post results to comments.














































Thursday, November 29, 2012

Deadlift, Front squat

Welcome to the Herd Carl!



















Metcon
Deadlift 135/95
Front squat
1-2-3-4-5-6-7-8-9-10


Losers live in the past. Winners learn from the past and enjoy working in the present toward the future. - Denis Waitley


Post time to comments.




































I Got 5 On It



Welcome to the Herd Michaela and Eric!





Warm up
Dynamic Warm up

Mobility
Hips

Metcon
M.R. in 5 mins

3 HSPU's
6 SDHP's 75/55

Rest 2mins

4 Thrusters 75/55 
8 Pull ups

Rest 2mins

5 KB swings 53/35
10 Slam ball 20/15



Treat people as if they are what they ought to be, and you can help them become what they are capable of becoming. - Johann von Goethe


Post number of rounds completed to comments.















Wednesday, November 28, 2012

Wall Ball





















Warm up
10 Push ups
10 Pull ups
10 Sit ups
10 Air squats
10 Back ext


Strength
10 mins. to get to your heaviest Power clean

Metcon
100 Wall ball
Everytime you stop 5 Burpees


Attitude is the way you mentally look at the world around you. It is how you view your environment and your future. It is the focus you develop toward life itself.


Post time to comments.

Tuesday, November 27, 2012

Rest

















Eggzactly Click here

Yawwwnnnn Click here


You can have anything you want if you want it desperately enough. You must want it with an exuberance that erupts through the skin and joins the energy that created the world. - Sheila Graham


Post thoughts to comments.













































Monday, November 26, 2012

Squat clean, Hanstand push up


Clean It!!!












Warm up 
Dynamic warm up


Mobility
Shoulders


Skill Builder
Hang clean


Metcon - 12 AMRAP
6 Squat cleans 155/135
9 Handstand push ups


Rest 5 mins


Tabata
Dbl unders


As long as you know what it is you desire, then by simply affirming that it is yours -- firmly and positively, with no ifs, buts, or maybes -- over and over again, from the minute you arise in the morning until the time you go to sleep at night, and as many times during the day as your work or activities permit, you will be drawn to those people, places, and events that will bring your desires to you. - Scott Reed 


Post number of rounds completed to comments.














































































Sunday, November 25, 2012

Pull up, Deadlift, Burpees, Row

























Warm up 
800m row


Metcon 
2 rounds each

Teams of  two
400m Row
26 Pull ups
26 Deadlifts 225/135
26 Pull ups
26 Burpees
400m row



Post time to comments.









Saturday, November 24, 2012

Lunge, Cleans, Jump





















Warm up -
20 Burpees
20 Air squats
20 Push ups

Metcon -
20 AMRAP
21 Overhead walking lunge (Med ball)
15 Med ball cleans 20/14
9 Lateral jumps (over med ball)


Accepting that failure is a normal part of the path to achievement will help you understand that setbacks, obstacles, and roadblocks are also a part of the condition necessary to appreciate success when you have attained it. 


Post number of rounds completed to comments.

Wednesday, November 21, 2012

Rest









































What I am most thankful for is my wife, my family,
friends and you all my CrossFit Dumbo Family.
Happy Thanksgiving!



Post thoughts to comments.