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
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TRY US TODAY!
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)
-
▼
December
(20)
- Happy New Year!
- 12/28/12
- 12/26/12
- Burpees and Cleans
- Friday Fantastic
- Hump Day
- 12/17/12
- TGIF
- 250 Meter Row
- Deadlift, Front squat, HPC & jerk
- Baseline
- Rest
- 30
- Press, Push press, Push jerk, Row
- Deadlift, Burpees
- Rest
- Time trials
- Run, Clean, Wall ball, Double unders
- Row, Swing, Morning, Front squat
- Rest
-
▼
December
(20)
Max Squats, Shoulder Press and Dead Lift - 3 working sets each. For squats: 225, 245, 255; For Shoulder Press: 95, 115, 125; I did not do Dead Lift because I tweeked my back doing the squats. - Kurt
ReplyDelete3:51 PR (previous 4:04)
ReplyDeleteRowed at 34spm rather than 28 this time. Lost a bit of time rushing into the squats, need to work on coordination!
Great job today everyone, PRs all over the place.
Jan 16: 5:05 (Red band)
ReplyDeleteFeb 13: 4:39 (Red band)
Time improvement, but more importantly I was able to function afterwards unlike in January.
Chris:
ReplyDeleteJan 16 - 5:57 (Blue band)
Feb 13 - 4:52 (Blue band)
-1:05.
I feel such a difference since I've been eating better. Workouts are far much better, and my recovery is excellent.
Great job to all of us. It's amazing being a part of this family. The way we all push each other and root for one another makes it so much more fun.
Baseline WOD
ReplyDelete1/16... 7:21
2/13... 5:43 (Red and Blue bands)
Baseline WOD (red & blue bands)
ReplyDelete1/16: 7:17
2/13: 5:53