Monday, April 30, 2012

Power cleans, Burpees

First class at the new box




















Warm Up
800m Run

Skill Builder
Air squat

Power
Max H. box jump

Metcon
Power Cleans
10-9-8-7-6-5-4-3-2-1
Burpees
1-2-3-4-5-6-78-9-10

"“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 load and time to comments.


Sunday, April 29, 2012

Push ups







































Thank you to everyone who came out yesterday and
helped with the move to our new space looking forward
beginning a new chapter here in Dumbo 3-2-1 Go!!!


100 Push ups for time


Post time to comments.









Saturday, April 28, 2012

Fran

Wow






















Warm Up
Dynamic warm up

Mobility
Ankle, Shoulder

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

Post load and time to comments.




Friday, April 27, 2012

Rest

































Want to welcome Troy, Wade, and Chris to the herd!
And I would like to thank Mike Garcia for coming 
in to check us out from CrossFit North Alpharetta

"Some of the words I choose to live by, are the words: positive; belief; trust; courage; determination; love; hope; faith; happiness; attitude; goals; perseverance; success; spirit; achieve; optimistic; peace; joy; energy; honor; and enthusiasm. The more I choose to live these words, the better each day becomes . . . and the greater the future I create."
Post thoughts to comments.


Thursday, April 26, 2012

Air squats, Push ups, Pull ups, Sit ups, SDHP

Victory is mine! Jim takes top spot on the podium




















Warm up 
800m run

Mobility
Hips

Metcon
Tabata This
Air squats
Push ups
Pull ups
Sit ups
SDHP

“I know that life is incredibly good, and filled with endless opportunities! So every day I look for the good, choose the best, and do every positive thing it takes to make my life better. My success, in anything I do, is not an accident. It is a choice!" 
 
Post score to comments.






Wednesday, April 25, 2012

Run, Air squats

video
                    Great job guys! Way to go!







Warm up
Dynamic warm up

Skill Builder/Mobility
Shoulder

Strength
Push press
1-1-1-1-1

Metcon
4 rounds of
400m Run
50 Air squats

"Every day I choose to learn something new. I improve my mind so I can build my future. I read, watch, listen, practice, and improve. I always add to what I know, and because I do, I grow. By creating a better me, I create a better day, and I improve my chances for an incredible tomorrow."
 
Post time to comments






Tuesday, April 24, 2012

Burpee box Jump, KTE, Burpee Jumping pull ups

Good times!

















Warm up
Tabata dbl unders

Skill Builder/Mobility
Foam roll

Metcon
Tabata
Burpee box jump
3 min rest
KTE
3 min rest
Burpee jumping pull ups
Use the tabata protocol on each movement


"There is nothing that is possible that I cannot accomplish, when I put my mind to it and decide to do it. I am living in a universe of unlimited possibilities. All I have to do is decide what I want to achieve, set the goal, put myself into action, take the first step, keep moving, and refuse to give up! That's how dreams are made. That's how dreams come true."


Post total score to comments.



Monday, April 23, 2012

Rest

America's Most Wanted





























 

Go the f*ck to sleep!


" I know that making the choice to be positive and optimistic helps me every day in so many ways. It helps my attitude, my health, my energy, my work, my relationships, my goals, my accomplishments, my success, my peace of mind, and so much more. And I achieve all that . . . with just one choice."
 
Post thoughts to comments.











Sunday, April 22, 2012

Row, Push ups, Jumping squats, Slam ball, Burpees

Warriors getting ready for battle


















Warm up
Row 500m

Skill Builder/Mobility
Dynamic stretching

Team WOD
10,000m row
20 HRPU's
20 Jumping air squats
20 Slam ball
20 Burpees

Each team member is allowed to row 250m. As a group everyone must finish all movements together.

Post total time to comments.


Saturday, April 21, 2012

KB swings, Burpees, Run, Pull ups, Push ups, Air squats

Chris



















Warm up
Dynamic warm up

Team Wod
3 Rounds
KB swings 21-15-9
Burpees 21-15-9
Run 400m
2 rounds of Cindy


Post time to comments.

Friday, April 20, 2012

Double unders, KB swings






















 



Warm up
3x 250m Row (Sprint)

Skill Builder/Mobility
KB swing

Strength
Deadlift
3-3-2-2-1


Metcon
3 Rounds
Double unders 42, 30, 18
KB swings 21, 15, 9

" I know that making the choice to be positive and optimistic helps me every day in so many ways. It helps my attitude, my health, my energy, my work, my relationships, my goals, my accomplishments, my success, my peace of mind, and so much more. And I achieve all that . . . with just one choice."
 
Post time to comments. 










Thursday, April 19, 2012

Rest

















"I hold on to my dreams. I believe in them, and I refuse to let them go. I am more than I imagined, and everything I hoped for, and there is so much I want to do. So I set my goals, take action, keep moving forward, and always keep my dreams alive." 
Yawning, may not be what you think 
Post thoughts to comments.

Wednesday, April 18, 2012

Burpee jumping pull ups, Wall ball, KB swings

Montel and Rick hard at work















Warm up
Dynamic warm up

3 rounds of
10 Burpee Jumping pull ups
15 Wall ball 20/14
25 KB swings 53/35

"Whenever I feel down, I know that I can get myself feeling up again, so that's what I do. No matter what’s happening in my life, when I feel down, I think up, positive, capable, confident, and believing in my own unlimited future. When I think 'UP,' my whole world changes for the better!”
Post load and time to comments.








Tuesday, April 17, 2012

Wall ball, Sit ups

Jay, Kevin, Jim 7AM
















Warm up
Dynamic Drills

Skill Builder/Mobility
Shoulder

Strength
3x10 Chest to bar Pull ups

Metcon
For time
50,40,30,20,10
Wall ball
Sit ups

"When it comes to making my life work every day, there is nothing greater than my choice to believe in myself. Add to that, the love of those around me, my personal faith and my determination to succeed, and I can do any good thing I choose to do."


Post results to comments.

Monday, April 16, 2012

Deadlift, HPC, Push press, Front squats, Burpees

T showin off the GUNS!!!!




















Warm Up
Dynamic warm up drills

Skill Builder/Mobility
Air squat & Hip

Metcon
5 rounds of
5 Deadlift 95/75
5 Hang power cleans
5 Push press
5 Front squat
When your done with the all 5 rounds do 20 burpees

"I know that my own happiness is up to me -- and not up to someone else, or the world around me. So I find the good, focus on what works, think the right thoughts, and make my positive outlook a way of life. Happiness is a choice . . . and today and every day, that’s what I choose!"

Do your research please!


Post time to comments.

Sunday, April 15, 2012

Rest

Get some rest





















"I know that life is good . . . in so many ways. Some choose to see the rain and the pain. Others choose to see the light and the bright. I choose to see the best in my life, and the amazing possibilities in front of me. I never dwell on the darkness . . . I choose to look forward to the dawn."
 Come there's gotta be a better way..?
 
Post thoughts to comment.

Saturday, April 14, 2012

Clapping pushups, Jumping air squats, Sit ups















Doing this from a cell phone I apologize about the late post.

Six rounds for time of
5 Clapping push ups
20 Jumping air squats
10 Sit ups

Post to comments.

Friday, April 13, 2012

Broad jump, Run, Kettlebell swing

Welcome to the herd Steve!




















Warm up 
400m Row

Skill Builder/Mobility
Foam roll

Metcon
3 rounds
50m Broad jump
400m run
15 KB swings 53/35

"I know that life is good . . . in so many ways. Some choose to see the rain and the pain. Others choose to see the light and the bright. I choose to see the best in my life, and the amazing possibilities in front of me. I never dwell on the darkness . . . I choose to look forward to the dawn."
 
Post time to comments.
 





Thursday, April 12, 2012

Power snatch, Med ball clean, Med ball sit up

7 pm class
















Warm up
800m Run

Skill Builder/Mobility
Power snatch, Med ball clean
 
Strength
Hang power clean
3-3-3-3-3
 
18 AMRAP
7 Power Snatches (95/65)
15 Medball Cleans (20/14)
21 Med Ball Situps

"Even when things seem down, difficult, or challenging to me, I always remember that these are not the bad times. One day soon, these will be the good old days. How do I know? I make them that way, every day!"
 
Post number of rounds completed to comments.

Wednesday, April 11, 2012

Rest

Take a load off























Hey everyone, here's an update on our new location
The bathroom is completed and the electrical is all done.
The next phase of the construction is the grinding of our wall
and re-pointing which should be completed today. I will keep
on any other CrossFit Dumbo happenings.




This is crazy!


Post thoughts to comments.








Tuesday, April 10, 2012

Row, Burpees

You crazy kids!




















Warm up
20 Burpees
10 Push ups
10 Sit ups
10 Overhead squats
10 Pull ups
10 Back extensions

Skill Builder/Mobility
Front squat


Strength
Front Squat
5x5

Metcon

3 Rounds
Row 2 mins
1 min max rep burpees


"If I had one day . . . one time . . . one moment, to live up to my best, follow my dream, take action, get things done, move forward, and excel in every way, I would do it. And as soon as I think the thought, I know the truth: Today is the day, this is the time, and right now is the moment!"
 
Post score to comments.

Monday, April 9, 2012

Grace

Go For It!




















Warm up 
800m Run

Skill Builder/Mobility
Clean

Strength
Press
Get to 1RM in 10 minutes

Metcon
Grace
#135 C&P

"Who am I, and what can I do? I am a non-stop, go-for-it, confident, upbeat, positive, self-believing, super-achieving, always caring, dream-sharing, uplifting, forward thinking, future-building, life-embracing, success-creating individual . . . with unlimited potential and endless opportunities in front of me! That’s who I am, and just watch what I can do!"
Post load and time to comments.

Sunday, April 8, 2012

1 Mile Run

I keep hearing excuses, now what!


















Warm up
100 dbl unders

10 Push ups
10 Sit up
10 Overhead squats
10 Sit ups
10 Back extensions
10 Pull ups

Skill Builder/Mobiltiy
Feet, Calves, Quads, Hamstrings

Metcon
Run 1 mile
Stop every min and do 10 air squats.


Post time to comments.

Saturday, April 7, 2012

Rest

Just Cool out


















Courtesy of  Dr. Mercola


Post thoughts to comments.

Friday, April 6, 2012

Tabata Fight Gone Bad




Welcome to the herd Jacqueline, Anna, Mary and Matt

































Warm up
400m Row

Skill Builder/Mobility
Dynamic Stretch

Metcon
Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

"I make the choice to succeed at whatever I do. I know that if I believe in myself, set my goal, work to reach it, and refuse to give up, I will win. When I choose to succeed, there is no challenge I cannot conquer, and there is no goal I cannot reach.” 
 
Post load and total to comments.



Thursday, April 5, 2012

Row



















Warm up 
2 minute jump rope 
10x Shoulder atlas stone 
10 Sit ups
10 Overhead squats
10 Back extension

Skill Builder/Mobility
Foam roll

Metcon
Time Trail
8 min
Max distance row

"I know that the secret to unlocking the doorway to my most positive future, is my own Self-Talk . . . and every thought I think each day. So I make sure that the messages I give to myself are filled with self-belief, self-confidence, determination to succeed, and an absolute certainty that my best is yet to come!"
Post distance to comments.

Wednesday, April 4, 2012

Pull ups, Push ups, Air squats

Be an influence and the rest is history CrossFit Baby!!


















Warm up
Tabata Dbl unders

Skill Builder/Mobility
10 minute Dynamic Stretching

Strength
Deadlift
10 minutes to get to 1RM

Metcon
For time
800m run
10 rounds of Cindy
800m run

"How do I make my life work? I believe in myself, care about others, have clear goals, make sure my attitude is always ‘up,’ believe in the future, take time for myself, always have faith, and at the end of each day . . . always know what I want to accomplish tomorrow." 
 
Post load and time to comments.





Tuesday, April 3, 2012

Rest

Getting Ready For The 2013 CrossFit Games




















If you love your pets you gotta read this!
Courtesy of Dr. Mercola

“I know that the first thought I think each morning will set up my attitude for the rest of the day. So I start each day with the very best Self-Talk, the right thoughts, and a clear decision for myself . . . to make today an incredible day!” 
Post thoughts to comments.

Monday, April 2, 2012

Row, Box jumps, Wall ball

Any Questions..?





















Warm up
800m row
10 Push ups
10 Sit ups
10 Pull ups
10 Overhead squats

Skill Builder/Mobility
Achilles & Calves

Team WOD
Row 400m
30 Box jumps 24
30 Wall ball

"Why do I wait for something better? Why would I put off my future, when I can start right now? Today I choose to take control of my life, decide what I want to do next, set my goals, put myself into action, and take a clear, positive step UP! . . . into my own, unlimited future.”

Post results to comments.

Sunday, April 1, 2012

Home Competition Day 2

One of these kids is doin there own thing...















5 rounds of:
90 second Plank
M.E. Sit ups
*Elbows or push up position flat back neutral head position*Unbroken if you stop for more than 2 seconds round is over
*Every time your dropout of your plank position knees touch the ground deduct a 3 points from your sit up total

Post number of sit ups done to comments.