Thursday, May 31, 2012

Run, Front squat


Welcome to the herd Josh and Joe!




































Warm up
500m Row
28 SPM

Skill Builder
Burgener Warm up

Mobilty
Shoulders

Metcon
4 rounds
200m run
M.E. Front squats BW/135/95/65


"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!"


Post results to comments.
















































Wednesday, May 30, 2012

20 Minute AMRAP

Welcome to the herd Alejandro!
video
              Mary hits a PR at 155# get'um girl!
7am action it's Faaan-tastic!



















Warm up
Dynamic warm up

Skill Builder
Burgener Warm up

Metcon
Team WOD
20 AMRAP

"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!"

Post number of rounds completed to comments.










Tuesday, May 29, 2012

Rest

















What are your Most/Least favorite exercises
at CrossFit Dumbo?

“I never live my life based on the negative opinions of others. They don't live my life . . . I do! So I believe in my own unlimited future, never give up, and reach every important goal I set. I have my own life to live, and with my unstoppable attitude and my undying spirit, I live it, I do it, and I achieve it!” 
Post thoughts to comments.

Monday, May 28, 2012

DT


















In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds for time
12 Deadlift, 155
9  Hang power clean 155
6  Push jerk 155

"When I listen carefully, I can still hear them calling me. They are the dreams I lost somehow, somewhere along the way. Now, once again, one by one I find them. And this time . . . I bring them home to stay."
Post thoughts to comments.

Sunday, May 27, 2012

Db overhead squat, Goblet squat, Walking lunge


We welcome Aaron & Gregory to the Herd!




































Warm up
Dynamic drills

Skill Builder 
Overhead squat

Metcon
3 Rounds
5 Db overhead squats R/L 25/45
20 Goblet squats
25 Walking db overhead lunge
400m Run

Post time and load to comments.


Saturday, May 26, 2012

Double unders, Box jumps, Kettlebell swings























Warm up 
800m Run

Metcon
5 rounds for time
40 Dbl unders
30 Box jumps 24"
20 Kb swings 1.5 pood

Post time to comments.

Friday, May 25, 2012

Rest

Great day yesterday Kyle's sister Shayna stopped in from
Dogtown CrossFit what a great athlete, and we got our sign
HOLLA!

































 
 
 
"I look for what works, and I find it! I create harmony from chaos, turn disagreement into consensus, replace negative with positive, and change 'impossible' into 'I can do it.' I choose to win . . . and I turn opportunity into success!" 
HEY ALL JUNE 9th, 2012 STARTING AT 10AM TO 3PM WE HAVING OUR GRAND OPENING SO COME DOWN SAY HELLO OR WOD OUT! SEE YOU THERE!
Post thoughts to comments.







Thursday, May 24, 2012

Burpees,Push ups, Sit ups, Air squats


























OK athletes lets do it again September 22nd!




Warm up
400m row

Mobilty
Calves & Feet

Metcon
1 mile run
20-18-16-14-12-10-8-6-4-2
Burpees
Push ups
Sit ups
Air squats
1 mile run
Start with one mile run and end with one mile run

"If I stumble or fall, I get back up and keep on moving. I see 'mistakes' or 'failures' as nothing more than learning steps along the way to my success. No matter what, I get back up."
 
Post time to comments.
 

Wednesday, May 23, 2012

Bumper plate cleans, Push ups

Ron welcome to the HERD!



















Warm up
100 Dbl unders
3 min cap

Skill Builder/Mobility
10min mobilty

Strength
Shoulder press
1-1-1-1-1-1-1

Metcon
Burner
2 AMRAP
10 Bumper plate cleans 45/25
10 HRPU's

"I know that opportunity can be fleeting . . . but because I'm an achiever, I get things done. I'm not afraid of work, effort, or the time it takes to do things right. I'm a person of quality, and I do things at the right time, and in a quality way. I choose to achieve, and I get things done!"


Post strength and metcon results to comments.


Tuesday, May 22, 2012

Sumo Dead Lift, Burpees, Power Snatch


Thanks Adam from stopping in and checkin out the HERD!




































Warm up
Invincible Fran
21-15-9
Air Squat
Push ups

Mobility
10 Min
Foam roll

Metcon
20 AMRAP
6 SDHP 65/45
6 Burpees
6 Power snatch

"Every day I find a way to improve myself, and create a better, winning, me. I have learned the secret to my success in anything I do. I have learned the secret . . . that 'life is learning.' And every day I learn, is another day I win." 
Post number of rounds completed to comments.

Monday, May 21, 2012

Rest

The Herd Tackles The CMC



















Careful what you put in your mouth

Always remember to take the time to build your 'spirit.' Combined with your faith, it is the force that drives your life, replenishes your belief, gives purpose to your day, and makes your life work right.
Post thoughts to comments.

Sunday, May 20, 2012

Thrusters

CMC WAS AWESOME!





















Warm up
400m run

Metcon
100 Thrusters 95/45

Post load and time to comments.

Saturday, May 19, 2012

Push ups, Sit ups, Squats

Welcome to the herd Gage





















Warm up
800m Run

Mobility
Work on hips for 10 minutes

Metcon
For time
100 Push ups
100 Sit ups
100 Air squats

Post time to comments.











                

Friday, May 18, 2012

Push press, Kettle bell swing, Box jumps

Back in the day






















Warm up
Dynamic warm up


Jack
20 AMRAP
10 Push press, 115
10 KB Swings, 53
10 Box jumps, 24"

"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."
Post results to comments.

Thursday, May 17, 2012

Rest








All athletes who are participating Saturday in the
CMC let's have fun kiddies! Come out and support
the team.


"I know that the responsibility for the direction I choose, and the steps I take, is mine, and mine alone. The life I live was entrusted to me as the greatest gift I will ever receive. What I do with it next, is up to me."
 
Oh those crazy drug companies 

Post thoughts to comments

Wednesday, May 16, 2012

Clean and jerk

Way to go Chris!




















Warm up
Dynamic warm up

Mobility
Shoulders 

Strength
Hang Clean
3x3

For time
30 clean and jerks 95/135


I know that the responsibility for the direction I choose, and the steps I take, is mine, and mine alone. The life I live was entrusted to me as the greatest gift I will ever receive. What I do with it next, is up to me.
Post time to comments.

Tuesday, May 15, 2012

Shuttle run

























Warm up
10 Jumping air squats
10 Burpee tuck jumps
20 Bicycles
20 Back ext
30 Double unders/60 Singles

Mobilty
Foam roll

Strength
Deadlift
3x3

Metcon
15 AMRAP
10-20-30-40 yard sprint
20 Push up - 20 Vertical jumps

Rest 5 mins then do

Tabata to the bottom


"No matter what challenge I encounter, I choose to be confident, sure of myself, and unafraid. When I’m faced with a challenge, I step forward with positive enthusiasm, and tell myself the simple, powerful, words of winning, which say: ‘I can do this, I can do this, I can do this!’ . . . and I can."


Post number of rounds completed to comments.






















Monday, May 14, 2012

Kettlebell swing, Jumping slam ball, Hindu push ups

video 
                       Saturday was AWESOME!






Warm up
Dynamic warm up

Skill Builder/Mobility
Foam roll 10mins.

Strength
Thrusters
2-2-2-2-1

Metcon
12 AMRAP
5 KB swings
10 Jumping slam ball
15 Hindu push ups

Cool down 
800m Run
Foam roll

Post load and results to comments.

Sunday, May 13, 2012

Rest

Like to thank everybody for making our first 2 weeks great!   



















What a rush!



Post thoughts to comments.

Saturday, May 12, 2012

Air squats, Sit ups, Wall ball, Box jumps, Burpees

Any questions...




















Warm up
Dynamic warm up

Team WOD
Teams of 3
5 min. M.E.
Air squats
Sit ups
Wall ball
Box jumps
Burpees

Only one person on each team can do the movement.
One minute rest between each round.


 Post total round of your team to comments.


Friday, May 11, 2012

Push ups

I Will Not Put This Bar Dooowwwn!!





















Warm up
400m Run
10 Wall ball
10 Push up
10 Overhead squats (pvc)
10 Back ext

Metcon
150 Push ups

* Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

I know that success is a choice. So, right now I focus on an important goal for today, decide what I will do to achieve it, get a clear picture of myself reaching the goal, and put myself into action. I know that success is a choice . . . and right now, today, I choose to succeed!


Post times and number of penalties to comments.


Thursday, May 10, 2012

Shoulder, Squat, Box jump


Welcome to the herd Dipa and Hillary



































Warm up
800m Run

Skill Builder/Mobility
Atlas Stones

Metcon
Demon Child
3 rounds for time
Shoulder atlas stone 6x 3 each side 115/65
Atlas stone squat 6x 3 each side 115/65
Burpee box jumps 6x 24"

Scale as needed



“I know that success is a choice. So, right now I focus on an important goal for today, decide what I will do to achieve it, get a clear picture of myself reaching the goal, and put myself into action. I know that success is a choice . . . and right now, today, I choose to succeed!” 
 
Post load and time to comments.

Wednesday, May 9, 2012

Rest

video 
                        The herd getting stronger!


Never give up on your dreams



Post thoughts to comments.


Tuesday, May 8, 2012

Squat cleans, Sprint

video 
                Troy, Jim, and Bill way to go guys!







Warm up 
Dynamic warm up

Mobility
Foam roll

Metcon
10 min AMRAP
3 Squat cleans 135/95
20m Sprint

"I make sure that everything I think about myself, and everything I say about myself, is always caring . . . healthy . . . believing . . . encouraging . . . and uplifting! When I talk to myself, I choose to use the positive, winning Self-Talk that brings to life the incredible person I was born to be!"
 
Post number of rounds completed to comments.

 

Monday, May 7, 2012

Thrusters, Burpees, Box jumps, Kettle bell

Ole' Skool





















Warm up
Dynamic warm up

Mobility
Foam roll

Strength
Push press
3-3-3-3-3

Metcon
90 sec Thrusters 75/55
30 sec Rest
90 sec Burpees
30 sec Rest
90 sec Box jumps 20"
30 sec Rest
90 sec Kb swings 53/35
Run 1600m


"'I know that the success of my day is up to me. My day works because of the goals I set, the action I take, and the attitude I choose. So today I make sure that I know what I want to achieve, take the specific action steps to achieve it, and have a winning attitude that says, ‘I can do it!"
 
Post Total number of reps and time of completion of run to comments.
 


Sunday, May 6, 2012

Back extensions, Mountain climbers





















Warm Up
400m Run

10 Rounds
10 Back extensions (Feet remain on the ground just elevate torso)
10 Mountain climbers (4 count is one mountain climber)

Post time to comments.

Saturday, May 5, 2012

Rest


My girl catchin some Zzzz's you guys do the same















Happy Cinco De Mayo!
























Post thoughts to comments.











Friday, May 4, 2012

Air squats, Med ball sit ups, Clean and Press, Burpees, Run

Morning crew is growing baby!


















Warm up
Dynamic Warm up

Skill Builder/Mobility
Foam roll

Metcon
Team WOD
400 Air Squats
300 Med ball sit ups
200 Clean and Press
100 Burpees
400 Meter run

"I never rely on others to do my work for me, or to be responsible for the achievement of my goals. Others may play a part in helping me reach my objective, but I create my dream, I choose the goal, I set the course, I walk the path . . . and I know that getting there is up to me." 
Post time to comments.






Thursday, May 3, 2012

HRPU, Double under, Overhead walking lunge

Nuff Said




















Warm up
100 Dbl unders

Skill Builder/Mobilty
Burgener Warm up & Hip

Strength
Front squat
5 @ 65%
3 @ 70%
3 @ 80%
2 @ 90%

Metcon
5 rounds
20 HRPU's
30 Dbl unders
20m OHL 45# bumper

"I care about others and it shows. I believe in their best, show genuine interest, and I am always helpful, supportive, encouraging, and caring. I help make other people's lives work better. And every time I do, my life works better, too.”


Post load and time to comments.

Wednesday, May 2, 2012

Thrusters, Box jump, Wall ball

Boys with their toy's






















Warm up
Dynamic Warm

Skill Builder
Thrusters

Strength
10 mins. to get to 2RM

Metcon
12 AMRAP
Ascension 
Thrusters 135/95
Box jump 20"
Wall ball 10'/9'

"I care about others and it shows. I believe in their best, show genuine interest, and I am always helpful, supportive, encouraging, and caring. I help make other people's lives work better. And every time I do, my life works better, too.”
Post number of rounds completed to comments.

Tuesday, May 1, 2012

Rest

video video

Top video old space, Bottom video new space...
This is super exciting! 3-2-1 Go!!!



"Today is a day that nothing stops me from reaching my goals and being my best! Today I choose to have the most positive attitude ever, an abundance of energy and strength, and an absolute determination to excel in everything I do. I choose to make today a winning day in every way . . . and it shows!"
 
Here Fishy.. Fishy.. Fishy 
 
Post thoughts to comments.