Max rounds in 7 minutes7 Wall ball 14/207 Burpees
Then
15min AMRAP 5 Ring Row10 Hindu push ups15 Jumping air squats
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Call us to schedule a free private introduction session at CrossFit Dumbo
48 Pearl Street
Brooklyn, NY 11201
info@crossfitdumbo.com
347.227.7725
48 Pearl Street
Brooklyn, NY 11201
info@crossfitdumbo.com
347.227.7725
Welcome to CrossFit Dumbo
I'm looking for…
Individuals who want an alternative to commercial gyms and traditional fitness routines. Our goal at CrossFit Dumbo is to create a community of friendly, committed, and motivated people that enjoy pushing their fitness limits. We want our community of athletes attaining their goals together and having fun while doing it. We don't use machines or practice isolation movements. The exercises we use are multi-joint, core to extremity, athletic movements that require proper technique and coaching for all but the most dedicated or experienced athlete.
Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.
Individuals who want an alternative to commercial gyms and traditional fitness routines. Our goal at CrossFit Dumbo is to create a community of friendly, committed, and motivated people that enjoy pushing their fitness limits. We want our community of athletes attaining their goals together and having fun while doing it. We don't use machines or practice isolation movements. The exercises we use are multi-joint, core to extremity, athletic movements that require proper technique and coaching for all but the most dedicated or experienced athlete.
Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.
I'm too busy ...
If you feel like you are too busy, perhaps this will help...
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time?
Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this?
The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping.
Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time?
Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this?
The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping.
Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!
Courtesy of CrossFit Inc.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports!
Courtesy of CrossFit Inc.
Coach
Friends Of CrossFit Dumbo
Blog Archive
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▼
2012
(351)
-
▼
February
(28)
- Push press, Push ups, Slam ball
- Run, Box jumps, Wall ball
- Pull ups, Handstand, Atlas stones
- Rest
- Atlas stone squats, Push ups
- Deadlift, Pull up
- Run, Row
- Rest
- Run, Jumping slam ball
- Wittman
- Thrusters
- Rest
- Sprint
- Row, Deadlift, Burpees
- SDHP, Wall ball, Pull ups, KB swings, Slam ball
- Rest
- Da Machine
- CrossFit Total
- Rest
- Power clean, Push ups, Knees to elbows
- Front squat, Burpee box jump
- Row
- Rest
- 1st Sunday
- Thrusters, Pull ups, Squats
- Dbl unders, Deadlift, HPC, Push press, KB swing
- Rest
- Deadlift, Clapping push ups, Inversion
-
▼
February
(28)
Paleo: Sun Jan 26th - Sat Feb 4
ReplyDeleteDiet: 40
Bonus: 4 (3 sleep, 1 WOD)
Total: 44
Morning all. I signed up for the 2012 CrossFit games...so CrossFit Dumbo now has 1 registered member.
ReplyDeleteAnyone else wanna join up with me? it's $20 and you can do the weekly WOD as many times as you'd like to get the best score (why you'd want to do 60 bar facing burpee's and 135# OHS more than once is beyond me).
Will we have fun? Yes.
Will we win? 14 months ago I couldn't walk without crutches and a leg brace. 4 months ago I couldn't generate enough power to jump on top of a 20" box (both feet) 5 times in a row. My baseline when I started in October took 8 minutes (I think). All I'm looking to do is get better.
--
JB
T's score for Sun 1/29 - Sat 2/4:
ReplyDeleteDiet: 45 (lost 4 points for Saturday night 2 extra glasses wine, sour cream on my otherwise Paleo Chili, and some very dark chocolate)
Sleep: 1
WODs:2 (Wednesday, Thursday, Friday, Saturday)
TOTAL: 48
D, are we going to be doing the Open WODs in class when they're announced??
ReplyDeleteGutted to miss the inaugural Sunday WOD. Instead I was doing:
1RFT:
Run 13.1 miles (Central Park to Atlantic Centre-ish)
1hr 54 (including a 6 min stop to queue for and buy a drink!)
Had stiffness in the legs but put that down to dehydration - the water fountains had been switched off. Brooklyn Bridge is a killer at mile 10.
Was interesting as was only the second run I've done since September last year (did a slow 11 miles last week); was equalling the pace I did in last year's Brooklyn Half Marathon, which I did lots of distance training for - pre-crossfit and pre-paleo.
Chris: 10-20lb Med Ball Cleans
ReplyDelete10-Burpees
completed 4 rounds plus 2 MBC's
Part 2: 5 KB Swings (53lbs)
10 DeadLifts (135lbs)
15 Box Jumps (20")
for 3 rounds
Alana
ReplyDeletePaleo Points for Sunday January 29th-Saturday February 4th:
Diet: 45 points
Bonus: WOD 1 point(Friday)+ 2 sleep points
Total: 48 points
Jim S:
ReplyDeleteDiet: 40
Sleep: 3
CF: 2
Drinks: -7
TOTAL: 38pts