Saturday, March 31, 2012

Home Competition Day 1


Get Up!
























8 Minute AMRAP of:
10 Vertical jumps (must jump at least 6" off of the ground)
10 Air Squats (proper depth must be achieved hip crease must pass top of knee cap)

Post number of rounds completed to comments.

Friday, March 30, 2012

Rest



Really..?


















"Changing my life for the better . . . by thinking right, thinking up, and choosing to succeed . . . always works best with practice. So I practice looking at life in the most positive possible way, every day! And the more I practice, the better I get!"



Post thoughts to comments.





Thursday, March 29, 2012

Deadlift, Sit ups, Box jumps

Hell Yeah!!!!

























Warm up
3 rounds
10 Med ball cleans
10 Push ups
10 Overhead squats (PVC)

Skill Builder/Mobility
Hip

Metcon
12 AMRAP
3 Deadlifts 275/155
6 Sit ups (med ball)
9 Box jumps 24/20


Post number of rounds completed to comments.

Wednesday, March 28, 2012

Burpees, Double unders

We have light! Now for the bathroom!









Warm up
500m Row
Men - 1:45
Women - 2:15

Skill Builder/Mobility
Shoulder

Metcon
100 Burpees
EMOTM do 10 Double unders


"I refuse to worry, or let the challenges of the moment, or the problems of the day get me down. I’m here, I’m alive, I’m alert, I’m awake, and aware . . . and I’m ready to make today a successful day in every way!"
 
Holy crap! How sweet it and foxes in the hen house! 
 
Post time to comments.

Tuesday, March 27, 2012

Power snatch, Push ups, Box jumps

Gettin Stoned!



















Warm up
3x 3rd to 9th flr

Skill Builder/Mobility
Foot & Ankle

Strength
Jerk
2-2-2-2-2

Metcon
15 AMRAP
12 Power snatch 75/55
10 Push ups
4 Box jumps 20/15

“I alone, choose every thought I think. I alone, am responsible for the direction of my day. I may be surrounded by the love, help, and support of others. But I alone, must choose my path . . . and I alone will find my way.”
 
Post number of rounds completed to comments.


Monday, March 26, 2012

Rest

video 
 Jim and Kurt rowing there asses off!

“I never allow other people's doubts, criticism, or lack of vision, to stand in my way. I choose, instead, to set my own course, follow my own path, believe in myself, have my own vision . . . and make every day an incredible day!”

 
Post thoughts to comments.







Sunday, March 25, 2012

12.5















Complete as many reps as possible in 7 minutes following the rep scheme below
3 Barbell Thruesters
3 Chest to bar pull ups
6 Barbell Thruesters
6 Chest to bar pull ups
9 Barbell Thruesters
9 Chest to bar pull ups
12 Barbell Thruesters
12 Chest to bar pull ups
15 Barbell Thruesters
15 Chest to bar pull ups
18 Barbell Thruesters
18 Chest to bar pull ups
21 Barbell Thruesters
21 Chest to bar pull ups
24 Barbell Thruesters
24 Chest to bar pull ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24 go on to 27, etc.

Post results to comments.





Saturday, March 24, 2012

Row, KB swings, Hand release push ups

The herd is everywhere!




















Warm Up
Tabata Dbl unders

 
Skill Builder/Mobility
Shoulder Mob.



Team Metcon
30 AMRAP
150m Row
10 KB swings 53/35
15 HRPU's


“Today is a perfect day to get organized and in control. I decide what action I need to take to get things done . . . and I do it! When I focus on being organized and taking action, I accomplish more, I feel better, and I take one more step toward my incredible future.”

Post number of rounds completed to comments.

Friday, March 23, 2012

Push press, KB swings, Air squats

7pm crew!















Warm up
800m Run

Skill Mobility
Foam Roll

Metcon
12 AMRAP
5 Push press 95/75
10 Kb swings 53/36
15 Air squats

"I can’t wait to greet the day each morning. I have so many goals, dreams, and possibilities in front of me . . . and I choose to make my dreams come true. So every day I wake up, think up, get up, and go for it!
Post load and number of rounds completed to comments.

Thursday, March 22, 2012

Rest





















“Some of the qualities I admire most are: a great attitude; compassion for others; self-confidence; positive goals; belief in the future, a willingness to work; patience; and determination to succeed. Those are qualities I admire in others. Those are qualities that create success. And those are qualities I'm building in me."

Nasal Congestion & Infections
 Post  thoughts to comments.

 
 

Wednesday, March 21, 2012

Deadlift, Push press, Box jumps, Slam ball

Gettin ready to ruuummmbbbllle!


















Warm up
1200m run

Metcon
Tabata deadlift 135/95
Rest 2 min
Tabata Push press 75/55
Rest 2 min
Tabata Box jumps 20"
Rest 2 min
Tabata Slam ball  20/15


"Today is the day I go for it! Today I know what I want, I go for my goal, keep myself positive, ignore anyone who's negative, make no excuses, double my determination, put myself into action, and enjoy every minute of making my life work!" --  Shad Helmstetter

Post total reps to comments

Tuesday, March 20, 2012

Row, Slam ball, Burpees

Aaaaaahhhhh!!!!!!



















Warm up
20 Push ups
20 Air squats
20 Burpees

Skill Builder/Mobility
Hip mob

Strength
Deadlift
5-5-5-3-3-1

Metcon
12 AMRAP

250m Row
12 Slam balls
6 Burpees

Post strength and metcon totals to comments.


Monday, March 19, 2012

10 Meters














video 
 4 down and 1 to go you guys rocked yesterday!



Skill Builder/Mobility
Foam roll


Metcon
Death by 10 meters


"Every day I look for the good, and every day I find it! I find it in my family, in my work, in my friendships, in my thoughts, in my goals, in my future, in the world around me, and always in myself. Every day I look for the good . . . and I find it!"


Post number of rounds completed to comments.



Sunday, March 18, 2012

Rest



Hey Grace welcome to the herd!






























 
 "I am a person of exceptional quality. I have skills, talents, abilities, and potentials that make me special in so many ways. That is the real me as I was intended to be. How do I know? That's the way God made me in the first place . . . and God make winners, not mistakes."
 The big picture
 Post thoughts to comments.

Saturday, March 17, 2012

Slam ball, Run






















4 rounds
25 Slam Ball 15/20
400m Run



Post load and time to comments.

Friday, March 16, 2012

Row, Box jumps





We welcome Lily, Steven, Marcelo, and Josh to the herd

































Warm up
10 Push ups
10 Sit ups
10 Squats
10 Pull ups
10 Back extensions

Team WOD
15 AMRAP
250m Row (Damper setting at 10)
25 Box jumps 20"/24"

“When I actively choose to create a great day, I think better, feel better, have less stress, take action, get more done, and feel good about myself. So I start my day with the powerful words of Self-Talk that say, ‘I choose to make today an incredible day!”
 
Post number of rounds completed to comments.























































Thursday, March 15, 2012

Power clean, Ab-mat sit ups

















Warm up
800m run

Skill Builder/Mobility
Power clean

5 rounds
15 Power cleans 115#/80#
30 Ab mat sit ups

“I choose to never let stress or worry take my energy from me, or diminish the positive expectations of the day in front of me. I conquer problems with strength, courage, and determination. I deal with them, I overcome them, I grow because of them, and I move on.


Post load and time to comments.

Wednesday, March 14, 2012

Rest

Our new home















I would like to thank everyone who has been patient with the little gym that could CrossFit Dumbo. Our community has grown in the past few months and looks to continue doing so. I am honored to call each one of you a friend. As you have heard we have secured our new home at 48 Pearl Street. The space is ground level (no more stairs!!!) and we will have a bathroom (no more running down the hall and losing the key!!!) We are looking to start moving equipment over in the coming weeks. The bathroom has to be built, and entire facility floor has to be resurfaced. We are looking to do a soft opening in Mid-April and the Grand Opening on May 1st. We will also adding a new member to our coaching staff Jan, some of you have met Jan and I know he will be a great asset to the herd. There will also be more classes added to the schedule. Now as with any kind of change we must have rules and these rules are gospel so please when the burpees are being handed out don’t say you weren’t warned and didn’t know. I will keep you posted with the progress of our new home be well.  (These rules also apply to staff as well as head coaches.)
 



When possible, be early. Having enough time to switch shoes and/or clothes will be ideal to keeping our classes on time and your time here as productive as possible; also give yourself enough time to change, and do any specialized stretching you may need prior to the start of class. 

Check your ego at the door. Somewhere a high school kid is warming up with your PR.

Negativity will not be tolerated. This is a facility of awesomeness, not high school drama. Keep that shit  far away from here. Poor attitudes and non-supportive attitudes can be grounds for termination of contracts. Work hard.  Don't drag people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

Your Mom doesn’t work here, so clean up after your self. Used tape, markers, chalk, band-aids, water bottles and sweaty clothes all have a place, and its not on the gym floor. Please be respectful of gym and the resources we provide you with. Please put back any and all equipment used in warm-ups and/or workouts when the class has ended.

Your DNA and our Facility. Blood, Sweat, Skin, and Spit cannot remain on our equipment upon you finishing your training. If your DNA is on something, make sure to clean and sanitize it.

Bring things to our attention. If you notice that equipment is broken, lights are out, theirs no toilet paper, bring it to our attention so we can do something about it.

Go Heavy. The only way to get stronger is to increase the load overtime. Results are a linear progression. Always strive to go a little heavier and a little faster. Push your limits while staying safe. If you don’t know how much weight to use, ask a coach; don’t cop out and use an ‘easy’ weight.

Scores and Results are Earned.  Cheating is lame. Be honest with everyone else, and be honest with yourself.  You know what full range of motion is, so theirs no excuse for shoddy reps.  If someone calls you out for doing something wrong, listen to them. Constructive criticism can only help in the long run.

Learn how to count. If you lose count, the next number is always 1.  If you know you have trouble keeping count, ask someone to count for you. Grab a small whiteboard and marker, or use sweat-tallies. Take accountability for your work in here. We put a lot of commitment into your fitness and its important that you do as well.

Come to class. Become consistent. Utilize the fact that you have a coach with you in every class. ASK QUESTIONS, OR ASK FOR HELP. When there’s a group talk at the whiteboard, don’t go and set up your equipment.

Don’t Cherry-pick WODs. Picking and choosing workouts based on ‘what you want to do’ will almost guarantee plateauing results. CrossFit is about being well-rounded, not just showing up on days that you can post a good score. Not recording a score is just as worse. Accountability is king, be proud of your day’s efforts.

Taking ownership. Be responsible and respectful and take pride in your gym.  Dont let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out. We’re all friends here, but sometimes we all need a little kick in the butt. Real friends don’t let friends look stupid.
Courtesy of our friends at CrossFit 312. 

“Today is a perfect day to get organized and in control. I decide what action I need to take to get things done . . . and I do it! When I focus on being organized and taking action, I accomplish more, I feel better, and I take one more step toward my incredible future.”
 Post thoughts to comments.

Tuesday, March 13, 2012

Front squats, Burpees, Wall ball

Lease signed, Space secured, its on!!!
















Warm up
400m row


12 AMRAP
5 Front squats 95/135
10 Burpees
15 Wall ball  14/20


“I always choose my attitude for the next day, the night before. Every night before I go to sleep, I choose the attitude I will have in the morning. And because I choose to have a great attitude, I make every day a better day!”

 Post number of rounds completed to comments.

Monday, March 12, 2012

Run

That's how we roll!















Warm up
500m row
10 Push ups
10 Pull ups
10 Sit ups
10 Overhead squats
10 Back Extensions


Skill Builder/ Mobility
Calf and Hip



Metcon
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m


"We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live." 
 
Record time of each run to comments.








Sunday, March 11, 2012

Workout 12.3

Out Frickin Standing!!!!
















Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar



 "We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live."



Post results to comments.

Saturday, March 10, 2012

Deadlift, Burpees

Way to go guys!!!















Team WOD 5 on 5
5 Deadlift 155/275
10 Burpees

3 rounds per athlete

"We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live." 
Post results to comments.






Friday, March 9, 2012

Rest

You can do anything for a minute!













“I alone choose every thought I think. I alone am responsible for the direction of my day. I may be surrounded by the love, help, and support of others, but I alone must choose my path . . . and I alone will find my way.”
 
Post thoughts to comments.

Thursday, March 8, 2012

Nice Day Relay

Buck Furpees!





















 

Warm up 
400m row

Skill Builder/Mobility
Hamstring & Hip

Metcon
Nice Day Relay

"Each new day is another chance for me to restart my life, with promise, opportunity, and unlimited potential. No matter where I’ve been until now, I have my whole life in front of me . . . and I’m just now getting started."
Post number cones touched to comments.

Wednesday, March 7, 2012

Air squat,Push ups, Box jumps, Burpees, Pull ups

The herd is growing at 6am
















Warm up 
1200m Run

Strength
Push Press
3-3-2-1

Metcon
20 AMRAP
25 Air squats
20 Push ups
15 Box jumps
10 Burpees
5 Pull ups

"Each new day is another chance for me to restart my life, with promise, opportunity, and unlimited potential. No matter where I’ve been until now, I have my whole life in front of me . . . and I’m just now getting started.
Post number of rounds completed to comments.

Tuesday, March 6, 2012

Thrusters, Pull ups

Go Courtney!!
















Warm up
500m row

Skill Builder/Mobility
Hang clean

Strength
Hang clean
3-3-3

Metcon
5 rounds
9 Thrusters 75,95
9 Pull ups



Post load and time to comments.

Monday, March 5, 2012

Rest














Focus




















This is amazing. Every thought you think, actually rewires circuits in your brain. When you repeat the same thought, it gets 'wired in' stronger. Everything you believe about yourself comes from repeated thoughts that got wired in. And unless you get new wiring, the old beliefs stay there permanently, even if they're bad beliefs. That's why I want you to change negative thoughts with the right Self-Talk. It rewires your brain with good. And you deserve the best.
 
Sqeaky wheel gets oil
 
Post thoughts to comments.

Sunday, March 4, 2012

Workout 12.2



















CrossFit Games Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch - M 75 / F 45 
30 Snatch - M 135 / F 75 
30 Snatch - M 165 / F 100 
Max Rep Snatch - M 210 / F 120

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

"I choose to find the beauty, the quality, and the goodness in life. When I look for the light of good, I don't have to look far to find it. When I want to see the miracle of a positive life at work, I only have to look into my own heart . . . and there is the light, shining brightly, within me." 
 
If you you are signed up for the games post score so it may be validated if you are not post score to comments.
 

























Saturday, March 3, 2012

Team Burpees



















Team Burpees
300 Burpees
2 teams of 5
One athlete must finish before another athlete continues
First team to 300 hundred wins!
Penalty for losing team 20 Burpees...

"I choose to find the beauty, the quality, and the goodness in life. When I look for the light of good, I don't have to look far to find it. When I want to see the miracle of a positive life at work, I only have to look into my own heart . . . and there is the light, shining brightly, within me."
Post results to comments.

Friday, March 2, 2012

Deadlift, Box jumps
























Warm up
400m row
10 Push ups
10 Sit ups
10 Squats
10 Pull ups

Skill Builder/Mobility
Static Handstand holds

Strength
Front squats
10 min to achieve 1 rep max


Metcon
7 rounds for max effort
20 sec deadlift 225#
Rest 40 sec
20 sec Box jumps 24"
Rest 40 sec


"I know that my attitude each day, is completely up to me. What I choose it to be, it will be. And because my attitude controls every thought I think, and every action I take, I make sure that I choose the attitude that makes each day, the very best day. Creating the attitude . . . that makes the day . . . is up to me."
 
Post total to comments.

Thursday, March 1, 2012

Rest

video
Matt's new PR 355 * That was nice...




"I never let unimportant things bother me, get in the way, or get me down. Instead of spending my time worrying about the 'small' things, I choose to stay positive, focus on what counts, keep my sights on the 'big' picture, and just keep moving till I reach my goal."
 
 Post thoughts to comments.