Tuesday, January 31, 2012

Run

Welcome to the Herd Aaron!

















video
                         Rian, Courtney and Julio



 
Warm up
100 Dbl unders

Skill Builder/Mobility
Foam roll

Strength
Pull ups (CTB)
5-5-5-5-5

Metcon
Run 8x 200m
45 sec rest

"I am not alone. I have my life, my dreams, my goals, and my determination to succeed. And I make sure I always surround myself with my undying faith, others who believe in me, and an unstoppable belief in myself."  ~ Shad Helmstetter
Post time for each round to comments.














Monday, January 30, 2012

Overhead, Jumping slam ball

video 
Chris, Scott, Regg goin in!


Warm up
2x stair run 3rd to 9th
Skill Builder/Mobility
Hip Mobility

Strength
Back squat
3-3-3-3-3

Metcon
3 rounds
10 Overhead (anyhow) 95/135
20 Jumping Slam ball
"Today I choose to have a great attitude! How I feel about today, and what I do with it, is really up to ME! So I choose, right now, to have an incredibly good attitude, feel great about myself, decide to go for it . . . and make today one of my best days ever!"  - Shad Helmstetter


Post time to comments.

Sunday, January 29, 2012

Rest






















Incredi-Teen
Courtesy of Shock Mansion - Thanks Jim

Wrist Work
Courtesy of CrossFit Invictus - Thanks Jason

Hope everyone is doing well with the Paleo Challenge
if you have any questions shoot me an email.
Coach D

Post thoughts to comments.

Saturday, January 28, 2012

Bear Complex

Ladies!























For time
x 5  Bear complex 75#/95#
20 Burpees
x 5 Bear complex
20 Box jumps 20"
x 5 Bear complex
20 Wall ball 14#/20#

"I never let the problems, troubles, or unrest in world we live in, get me down. Every day I keep my focus, work on my goals, and believe in the best outcome in everything I do. I make sure my attitude is always up, look for the bright, and find the good." -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter
 
Post time to comments.


Friday, January 27, 2012

Row, Thrusters, Ring Dips, Squats, Row

Kyle and David great job yesterday!

















WTF!!!!!! Coach Iz from CrossFit 718 put me on, this is crazy!!!
 
For time
Row 45 cal.
45 DB thrusters 15#/25#
45 Ring dips
45 Squats
Row 45 cal.

Post time to comments.





 

Thursday, January 26, 2012

Lunges, Sit ups
















 























 Welcome Courtney and Rian to the herd and my new best friend Ludo


Warm up
2 rounds
20 wall ball
20 Burpees

Skill Builder/Mobility
Foam roll 10 mins

Strength
Press
3-3-3-3-3 


Metcon
50-40-30-20-10
Walking lunges
Sit ups

"l don't wait for success to 'happen,' or quietly 'hope' for good fortune to come my way. When it comes to my success, I choose it, I create it, I go for it, and I make it happen!" -- (Give me a "Thumbs Up!" if you agree!)
Post time to comments.

Wednesday, January 25, 2012

Rest


Want some nuggets?



Coach's question? Has anybody noticed that it's getting harder and
harder to see stars in our skies even at night even on a clear night?

  
"I don't need someone to give me my success, or to do it for me. All I need is a dream I believe in, my goal to achieve it, the enthusiasm to give it life, my decision to take action, and the determination to make it happen . . . and I will create my success from my dream." -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter


Putting the fire out...
Courtesy of Mark's Daily Apple

Post thoughts to comments.

Tuesday, January 24, 2012

Overhead squats, Burpees


Love this shirt!!

























Warm up
Dynamic warm up

Skill Builder/Mobility
Overhead squat

Strength
Descending ladder  6 - 1
Chest to bar pull ups (Strict)

Metcon 
3 rounds
21-15-9
Overhead squats
Burpees


Hey athletes remember to post your totals for the week on Sunday, so Jason can properly tabulate scores. Thanks you to all participants
Coach D
  
"I never let problems or challenges hold me back or stop me. Instead of letting problems get me down, I keep myself up! I keep my eye on the goal, take the right action, believe in the best, have faith, move on, and make my day a winning day! -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter


Post time to comments.















Monday, January 23, 2012

Deadlift, Hang power clean, Front squat, Push jerk

video 
video

Way to go Chris!


Warm up:
400m row

Skill Builder/Mobility
Wall Squats

Metcon
20 min. AMRAP
5 Deadlifts
7 Hang power
9 Front squats
12 Push jerks

"Right now is a great time to make the choice, gather my energy, fine-tune my focus, get a clear picture of what I want to accomplish, decide to do it, smile, say 'Yes!' to myself, take a deep breath, and go for it!" -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter

Sunday, January 22, 2012

Burpees, Squats, Sit ups

Me and Coach Iz  from CrossFit 718 with Rob Orlando
















Had a great time at the Strongman cert. Rob Orlando 
and his staff are the coolest people!



4 RFT:
15 Burpees
25 Squats
35 Sit ups


























 
"I take time for me. I know that my life works best when I set aside time that is just for me . . . so I plan it, and I do it. I make sure that I am strong in spirit, well-rested, have peace of mind, and feel good about myself. To do that, I take time for me!" -- ("Thumbs Up!" if you agree!)
 
Post time to comments.










Saturday, January 21, 2012

Rest























This is why I love to what I do you meet not only the greatest athletes in the world but some of the greatest people thanks to Shelia from CrossFit Dewitt for coming down and checking us out such great energy good luck in the open!




Sorry for the late post but the Strongman Cert was Hooootttttt!!!!!!!!

Post thoughts to comments.

Friday, January 20, 2012

Clean and jerk

Jump!!!















Warm up
400m row

Skill Builder/Mobility
Shoulders mob.


Power
M.E. Box jump
15min to reach Max jump height

Metcon
Death by Clean and Jerk

"It all gets down to what I believe about me. If I think I can do it, I can. If I believe I have it, I've got it. If I really want it, I go for it! If I truly believe in me, I'll prove it! -- ("Thumbs Up!" if you agree!)
Post number of reps completed to comments.







Thursday, January 19, 2012

Rings push ups, Box jumps, Kettlebell, Pull ups

Killa Kyle



















Warm up
1 Round
10 Push ups
10 Sit ups
10 Sit ups
10 Air squats
10 Pull ups
10 Back ext.

Strength
Deadlift
5x5

Metcon
3 rounds
Ring push ups
Box jump 15/20
KB swings 35/53
Wall ball 14/20
Pull ups

Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. Athletes must move to the next station immediately. One point is given for each rep.

"I choose to dream, to believe in, and create, the most remarkable, positive future for my world and for the life I’m living. I may be practical and down to earth in most things that I do, but when it comes to creating my own future, I always choose to dream, and I’m always willing to believe in the best." -- ("Thumbs Up!" if you agree!)

Valuable information about legumes and what are lectins?

Post points to comments.

Wednesday, January 18, 2012

Squat cleans and Burpees

I'm gonna just lay here for a minute



















Warm up 
Dbl under M.E. 3 min.

Skill Builder/Mobility
Quad and Ham

Strength
Push Press
3x5

Metcon
5 RFT:
5 Squat cleans 95/135
10 Burpees

"A perfect description of me would include the words: 'positive, strong, sincere, kind, caring, believing, goal-oriented, intelligent, energetic, full of life, and determined to succeed.' That's me! That's the person I choose to become. That's the way I was born to be!" -- (Give me a "Thumbs Up!" if you agree!)
Post load and time to comments.





Tuesday, January 17, 2012

Rest



Pretty sure everyone has seen this commercial, do you think Reebok collaborating with CrossFit
is a good look or bad thing? Chime in!

"When it comes to my goals and my dreams, I let nothing or no one take them from me. I hold the key that opens the door to my own unlimited future. That future is mine . . . and what I do with it is up to me." -- ("Thumbs Up!" if you agree!) - Shad Helmstetter
 Post thoughts to comments.

Monday, January 16, 2012

Baseline

Good luck to everyone today!




















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

"I see change as a natural part of life, the next pathway to my positive future, and the opportunity to grow. In anything that comes my way, I look for the good, I find it, and I make it work!" -- ("Thumbs Up!" if you agree!)


Post results to comments.



Sunday, January 15, 2012

Broad jumps, Tuck jumps, Air squats

video
video 

It was rainin PR's yesterday Sabine hits 285# and T gets 145#
Awesome job everyone!

Warm up
150 jumping jacks

Skill Builder/Mobility
4 minutes stretching calves (2 mins each leg)

Metcon
10 rounds
5  Broad Jumps
10 Tuck jumps
15 Air squats



Post results to comments.



Saturday, January 14, 2012

CrossFit Total/The Great 30 Day Paleo Challenge

Evolution...??













I want to thank Jason for helping put together our challenge
This is looking like the start of a great competition.
I will be sending out the rest of the info later on this evening.
Some great numbers on the total, Looking forward to see 
whats results we'll have in 30 days.

Remember part of your score is based on posting to the blog!

Please post your total to comments.



Friday, January 13, 2012

Rest

Jason gettin some

















Dream on

Holy hormones

Post thoughts to comments.

Thursday, January 12, 2012

Deadlifts, Row

video 
Bill overhead squat vid so nice ran it twice!


Warm up
800m run

Skill Builder/Mobility
Rope climb

Strength
Overhead squat
3-3-3-3-3

Metcon
Descending Dead
10 cal row
10 Deadlifts 135/225
10 cal row 
9 Deadlifts
10 cal row
8 Deadlifts ...etc

- Row stays constant at 10 cal
- Deadlifts Descend down from 10 to 1
- Damper setting is on 10
"Instead of wishing, wanting, waiting, or hoping for things to get better, I make things better, every day. My future is not based on hoping for the best . . . my future will always be the positive result of how I THINK, and what I DO each day." -- ("Thumbs Up! if you agree!)
Post time and load to comments.

Wednesday, January 11, 2012

Team WOD

2032 CrossFit Games Athlete


















Team WOD
M.E. 2 rounds 2 minute rounds rest 1 min.
Row (cal)
Push ups (HRPU's)

Box jump 15/20
Wall ball 14/20

Clean and press 95/115
Kb swings

Thrusters 65/75
Burpees

Mystery round ?

Post reps completed of each round to comments.

Tuesday, January 10, 2012

Deadlift, Burpeee, Double unders


Truly inspiring.


Warm up
Jump rope or 400m row

Skill Builder/Mobility
Med ball clean

Strength
Push press
5x5

Metcon
10min AMRAP
3 Deadlifts 135#/225#
6 Burpees
20 Dbl unders

Post load and how many rounds completed to comments.


Monday, January 9, 2012

Rest

Have a great day everybody rest up!





















”Who is the person I choose to be? I choose to be a strong, confident, smart, loving, caring, giving, creative, positive, believing, determined-to-reach-my-goals, ‘never give up,’ ‘winner-in-life’ individual. That’s who I choose to be. And right now, today, . . . that’s who I am!" -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter

Get it movin
Believe it or not

Post thoughts to comments.








Sunday, January 8, 2012

Row, 500m, 400m, 250m, 200m
















2 Rounds of
Row 500m
Rest 1 min.
Row 400m
Rest 1 min.
Row 250m
Rest 30 sec.
Row 200m
Rest 1 min.

 
 "I choose to surround myself with greatness . . . great goals, great supporters, great ideas, great mentors, great self-talk, great thoughts, and great belief in myself! " -- (Give me a "Thumbs Up!" if you agree!)


Post time of each round to comments.



Saturday, January 7, 2012

Push ups, Sit ups, Squats

Kyle, T, Rick just hangin around
















For time
100 Push ups
200 Sit ups
300 Squats
( WOD can be partitioned)

Sorry about the late post

Post time to comments.

Friday, January 6, 2012

Thrusters, Pullups






video

Welcome Roberto & Kurt to the herd great job with FGB guys!


Warm up
400m  Run

Metcon
Fran
21-15-9
Thrusters 65#/95#
Pull ups


"I know that people who achieve, first choose to believe. So I make sure that my attitude is up, positive, optimistic, confident, and going for it! Today especially, I choose to believe in myself, and believe in the winner that I am! I can do it, and I know I can!" -- ("Thumbs Up!" if you agree!)

Post load and time to comments.













Thursday, January 5, 2012

Rest

CrossFit Dumbo athletes do it while they sleep!























Neti pot no no's
Courtesy of Dr. Mercola

"Today I make sure I have focus. When I want to reach a goal, I practice the great success habit of putting all of my attention and energy on one thing at a time. Because I have focus, my thinking is sharp, I see my goal clearly, I stay on target, I take action, and I get it done!" -- ("Thumbs Up!" if you agree!) - Shad Helmstetter
Post thoughts to comments.


Wednesday, January 4, 2012

Handstand, Air squat, Plank, Dead hang

















Warm up
3 rounds
30 mountain climbers
10 vertical leap

Skill Builder/Mobility
Foam Roll

Strength
Weighted pull ups
2-2-2-2-2

Metcon
10 rounds
30 sec Handstand
30 sec Air squat hold
30 sec Plank
30 sec Dead hang

This year I choose to change my life for the better. With every choice I make, I am creating the successes I'm living today, and the future I will be living tomorrow. This year, in everything I do, I choose to make great choices!" -- ("Thumbs Up!" if you agree! ) - Shad Helmstetter


Post results to comments.


Tuesday, January 3, 2012

Hang power cleans, Front squats, Push press

video 

video

Way to go everybody the herd looking better everyday!


Warm up
M.E. Dbl unders
3min.

Skill Builder/Mobility
L-Sit

Strength
Floor Press
3-3-3-1-1-1

Metcon
5min. AMRAP
5 Hang power cleans 95#/115#
5 Front squats
5 Push press

"Now is a perfect time to get myself in shape! I choose to be healthy and fit . . . so I eat right, I get the exercise I need, and I make sure I get the right amount of rest and relaxation. And above all, I make sure I give my mind a healthy diet of Self-Talk that builds my attitude, shows me at my best, and motivates me to reach my goals!" -- (Give a "Thumbs Up!" if you agree!) - Shad Helmstetter


Post load and number of rounds completed to comments.


























Monday, January 2, 2012

Deadlift, Push ups, Box Jumps

Go David!



















Warm up
400m Row

Skill Builder/Mobility
Neck Mob.
  
15min AMRAP
Deadlift 100#/155#
Push ups
Box jumps 20"/24"
Courtesy of the 2011 CrossFit Open


 "Of all the days I have lived before, of all the days that lie ahead, now is the time to live my dreams, give life to my greatest goals, and live up to the incredible me I was born to be. The wonderful, positive, promising, and unlimited world I have in front of me . . . all begins with me . . . today!" -- (Give me a "Thumbs Up!" if you agree!) - Shad Helmstetter

Post number of rounds to comments.




Sunday, January 1, 2012

Two Thousand Twelve!

CrossFit Dumbo ROCKS! Thank you athletes for making 2011 great!


























 Looking forward to making 2012 even better!


  Post thoughts to comments.