Tuesday, July 31, 2012

Overhead, Chest to bar, Clapping push ups

So who has another excuse for me!























Warm up
M.E. Dbl unders 2mins

Mobility
Shoulders, Back

Strength
Overhead squat
2-2-2-1-1-1

Metcon
6 RFT of:
3 OH anyhow 60 percent of 1RM
6 CTB pull ups
9 Clapping push ups

"When I have a goal I do not stop, give up, or give in. When I have a goal I go for it, I keep on working, I refuse to quit, and I do my best to go over the top. I'm a winner, I have a goal, and because I won't stop, I'm on my way to another win!" 

Post results to comments.

Monday, July 30, 2012

Filthy Fifty

CMC prep bring it!





















Warm up
800m run with med ball 20/14

Metcon
Filthy Fifty
50 Box jump, 24"
50 Jumping pull-ups
50 Kettlebell swings 1.5 pood/1 pood
50 Steps Walking Lunge
50 Knees to elbows
50 Push press 45#
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders


Positive Energy Tip:
Energy is the one thing that at times we all feel we need more of. What most people find is that when they are doing what they love that the energy comes naturally. When you have a passion for what you are doing you will find energy is something that you have lots of.
 As Tony Robbins once said,
"The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results."  



You better read this, I repeat you better read this! Click here



 
Post time to comments.
















































































Sunday, July 29, 2012

K-bell swings, Pull ups, Burpees, Sit ups



Welcome to the Herd Monty!


































Warm up
200m Run - 15 Push ups
200m Run - 15 OHS's
200m Run - 15 Sit ups

Metcon
20 AMRAP Team WOD
5 min each movement
Kb swings 52/35 (scale as needed)
Pull ups
Burpees
Sit ups


It's not who you are that holds you back,
it's who you think you're not. 



Post total score to comments

Saturday, July 28, 2012

Rest



Good times yesterday!!






































If you have something you want to do, do it! If there is something you want to achieve, go for it! If there is something that makes you shine, then, shine! The only thing stopping you is you.



Paper or Plastic? Click here


Post thoughts to comments.









Friday, July 27, 2012

Pull ups, Push ups, Sit ups, Air squats








































I want to thank Maggie for dropping in and Wodin out
with us. And Phat shout out to Jason from the CMC the
Pit workout was GREAT!!!


Round 1
3 min Cap
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
Total Score -

3 min Rest

Round 2
6 min Cap
20 Pull up
30 Push ups
40 Sit ups
50 Air squats
Total score -

6 min Rest

Round 3
1 round for time
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats


"I practice feeling good about myself every day. I start each day with a positive smile in the mirror, keep a great, winning attitude throughout the day, and every night, fall asleep looking forward to the incredible new opportunities of the day I'll find in the morning."



Post score and time to comments.

















































Thursday, July 26, 2012

THE PIT

video

video

                 Welcome to the HERD Jacqueline







Hey CF Dumbo Athletes the CMC tour is comin our way today!
Rain or shine and boy did they say it was gonna rain, come down and have some fun the session is on the house 5pm. It's gonna be great! There will be t-shirt and band give aways from the CMC staff.

Exercise Elements of the PIT (lifting element):

  • Barbell Thrusters 75/45
  • Burpee
  • Box Jump 20"
  • Kettlebell Swing 44/25
 
 
"One of the ways I keep a positive attitude is to surround myself with positive people. Because like attracts like, the more positive I am, the more positive people I attract. And the more positive people I have around me, the more positive I become." 


Post results of your PIT score to comments.
































Wednesday, July 25, 2012

Push press, Deadlift

Welcome to the Herd Elaine!





















Warm up
500m row
15 Push ups
15 Sit ups
15 Ohs
15 Back ext
15 Jumping air squats

Skill Builder
Back squat review

Strength
Back squat
3-3-3-1-1-1

Metcon
12 min AMRAP
10 DB Push press 35/25
15 Deadlifts (BW)

"I have learned the unforgettable rules of success: 'Dream big, set goals, take action, work hard, help others, have faith, enjoy the journey, and never give up.' Those are the steps I choose to take. That is the life I choose to live."

Post number of rounds completed to comments.

Tuesday, July 24, 2012

Rest



Welcome to the Herd Andrew, Solomon, and Ed!

































"I always see life as bigger than the moment. Problems pass, positive opportunities keep coming, life moves on, and with my great attitude, things always get better."



Just Say No!! - Click here..


Post thoughts to comments.

Monday, July 23, 2012

Dumbbell Thrusters, Row

Don't think Annabella's gonna come down




















Warm up
Coaches choice

Strength
Strict pull ups
3-3-3-1-1-1
Do weighted if able if not use body-weight with band assistance.

Metcon
15 AMRAP

15 Db Thrusters 40/25 (scale as needed)
300m Row

"If I could give a gift to someone I care about most, that would change that person's life in incredible ways forever . . . it would be the gift of a positive, winning attitude. And that's the gift I choose to give to me."

Post number of rounds completed to comments.

Sunday, July 22, 2012

Run, Ab-mat sit-ups

Saturday was great, good job everybody!





















Warm up
Classic

Metcon
11 Rounds
200m run
15 Ab-mat sit ups

Post time to comments.








Saturday, July 21, 2012

Burpees, Ground to overhead, Double unders

T's Born Day was yesterday what a great performance!




















Warm up
Coaches choice


Metcon
Team
As many rounds possible in 20 min of:
6 Parallette facing burpees (45/25)
12 Ground 2 overhead (75/55)
18 Double unders sub (Tuck Jumps)

*Only 1 partner working at a time.
While one partner is working on the amrap the other completes a 400m run. Upon return the runner picks up where their partner left off.

Post number of rounds completed to comments.

Friday, July 20, 2012

Rest



Welcome to the Herd Sarah, Ryan, and Sean




































Some things you should know about staying hydrated
Courtesy of Dr. Mercola


"I never try to live up to the expectations of others. I choose instead to live up to the expectations of me. I am the only one who takes my breaths, takes my steps, and lives my life. I am the only one who is responsible for me."

Post thoughts to comments.











Thursday, July 19, 2012

Front squat, Double unders

Aftermath























Warm up 
800m run

Skill Builder
Front squat

Strength
Press
3-3-3-1-1-1

Metcon
5 rounds
5 Front squat (Heavy)
50 Dbl unders

"When I'm creating my future, I must often take steps that are new or unknown. I know it's natural to fear the unknown, and the uncertainty of the next step I take. But I also know it's just as natural to meet it, deal with it, overcome it, and make my life better because of it." 

Post results to comments.


































Wednesday, July 18, 2012

Fight Gone Bad




Sarah is there for her hubby after they do FGB

























       






   


Warm up
Coaches choice

Metcon
Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:
  1. . Wallball Shots: 20 pound ball, 10 ft target. (Reps)
  2. . Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. . Box Jump: 20" box (Reps)
  4. . Push Press: 75 pounds (Reps)
  5. . Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

"I know that the quality of my life can be measured by my service to others. So I choose to serve, help, support, believe in, and care about others. I make sure I always take great care of me, and I am always ready and able to help and serve others."


Post total score to comments. 




Tuesday, July 17, 2012

Row, Box jump, Kettlebell swing


Welcome to the Herd Rachel!


































Warm up
Dynamic warm up

Skill Builder
Back squat

Strength
Back squat
3-3-3-1-1-1

Metcon
10 Min AMRAP
250m row
15 Box jumps 30/20
15 Kb swings 52/35

"I choose to make today an 'up,' positive, go-for-it, 'super attitude' day! Today I choose to smile a lot, think all positive thoughts, count my blessings, be of benefit in some way to everyone around me, and make today a great day in every way." 

Post results to comments.










Monday, July 16, 2012

Rest





Welcome to the herd Caroline, Ray, and Cory!




























"I know that the choice to be a quality person, and always be my best with others, starts with the choice to care about myself. So every day I make sure I like myself, love myself, respect myself, and treat myself well."


Post thoughts to comments.


Sunday, July 15, 2012

200m run, Thrusters, Burpees

Got Milk


























Warm up
Dynamic Warmup


Metcon
3 rounds
200m barbell run 95/65
Thrusters 75/55
200m barbell run
Burpees

Post load and time to comments.

Saturday, July 14, 2012

Run, Pull up, Burpees

Future CrossFitter, Mae checking out CrossFit Games stats


























Warm up
Dynamic warm up

Metcon
10 rounds (30 min cap)
100m Sprint
10 Pull ups
100m Sprint
10 Burpees
Rest 30 seconds

The right Self-Talk is very positive, but it's also practical and realistic. Saying that you "choose to be successful" and at your best each day, doesn't mean you're overlooking reality; it means you recognize your right to win, and you choose believe it, and to act on it. That's what winners do . . . and that's you!! Have an incredible day!

Post time and number of rounds completed to comments.

Friday, July 13, 2012

Thrusters, Kettlebell swing


Nick thanks for bringing the crew down they rocked it!!!


































Warm up
Tabata
Double Unders

Skill Builder
Push press

Strength
Hang power clean
3-3-3-1-1-1

Metcon
21-15-9
400m run
Thrusters 95/55
Kb swings 53/35

"I never let the problems, troubles, or unrest in the world we live in, get me down. Every day I keep my focus, work on my goals, and believe in the best outcome in everything I do. I make sure my attitude is always up, look for the bright, and find the good!"

Hey! it's Champagne Friday so come down WOD out and at 6:30 sip some bubbly! Even if your not working out come down and be a social butterfly!

Post load and time to comments.

Thursday, July 12, 2012

Rest


Happy Birthday Julio!





































104 and still kickin it!
Courtesy of Dr. Mercola

I live today, for today. I learn from yesterday, and prepare for tomorrow, but today I focus on today, and make every precious moment count. Now is my time, this is my moment, and today is my day."

Post thoughts to comments.

























Wednesday, July 11, 2012

Thrusters





















Welcome to the Herd Cerrone! And thanks to Max who
came down from Germany to check us out!




Warm up
1200m Run

Skill Builder
Press

Strength
Press

5-5-5-3-3-3

Metcon
Tabata
Thrusters 95/55

"I choose freedom! Freedom of thought, freedom of vision, freedom of purpose, and freedom of my dreams. With an unlimited mind, and my unstoppable spirit, I know that I can achieve anything I choose!"

Post number of reps completed to comments.

Tuesday, July 10, 2012

Wall ball, Burpees

video 
Welcome to the Herd Chris! Great job on the Wod yesterday guys!






Warm up
800m Rum

Skill Builder
Wall Ball

Metcon (Time cap 30min )
10 Rounds
10 Wall ball 14/20
10 Burpees
Every 2 mins 150ft. Bear crawl

"I know that my attitude is a choice. My happiness is a choice. My enthusiasm, my direction, my goals, my success, my peace of mind, and even my thoughts are all up to me. They are all choices I choose to make. And they are the choices I choose to make every day." 

Post results to comments.





















Monday, July 9, 2012

Deadlift, Box jump

Buy me size 10 for $110
















Warm up
500m row
10 Push up
10 Pull up
10 Sit up
10 OHS
10 Back ext
Stretch for 5 mins.

Skill Builder
Back Squat

Strength
Back squat
5-5-5-3-3-3

Metcon
6 AMRAP
2 Deadlifts
2 Box jumps

"Today I am unstoppable! Right now, today, I have my goal, I know what to do, and today I choose to do it! I am strong, upbeat, totally capable, clear-thinking, determined, smart, sure of myself, thinking positive, heading for the future, full of energy, filled with enthusiasm, ready to win, excited about my life, and ready to make it work!

Post number of rounds completed to comments.

Sunday, July 8, 2012

Rest














E took 1st, Nick from CrossFit New England took 2nd, Matt took 3rd great class everybody!






















Hey Nick thanks for coming by and checkin us out you are always welcome back to the Herd!


Post thoughts to comments.

Saturday, July 7, 2012

Row, Clean and Jerk, Pull ups

Big Dawg!!!



















Warm up
Dynamic warm up

Metcon
3 rounds
400m row
15 Clean and jerks 95/115
15 Pull ups

Post time to comments.









Friday, July 6, 2012

Hang Power Cleans, Burpees


video 
                                  Throw Back!!!




Warm up
Dynamic

Skill Builder
Hang Power Clean Pt. 2

Strength
Hang Power Clean
5-5-5-3-3-3

Metcon
8 AMRAP
5 HPC's
10 Burpee Box Jumps


"Instead of wishing, wanting, waiting, or hoping for things to get better, I make things better, every day. My future is not based on hoping for the best . . . my future will always be the positive result of how I think, and what I do each day."

Today is Champagne Friday so come down WOD out and sip some bubbly or come by at 6:30 and just hang out and socialize butterflies!


Post number of rounds completed to comments.



Thursday, July 5, 2012

Walking lunges, Kettlebell swing, Push ups, Jumping slam ball, Pull ups

Hell Yeah!!!



















Warm up
Coaches choice

Skill Builder
Hang power clean

Metcon
40 Walking lunges
30 Kb swings 35/53
20 HRPU's
10 Jumping slam ball 15/20
5   Pull ups

I believe in you! Have an incredible day!!

Post time to comments.

Wednesday, July 4, 2012

Rest

Welcome to the Herd Jonathan!

The Herd!




































Watch out for this ladies if your Preggers! - read this


Post thoughts to comments.

Tuesday, July 3, 2012

Jumping slam ball, Hand release push ups

Graham



















Warm up
400m run

Skill Builder
Bench press

Strength
Bench press
3-3-3-1-1-1

Metcon
8 AMRAP
10 Jumping slam ball
10 HRPU's

"I am becoming the person I was destined to be. I am always improving myself, growing in positive ways, finding my purpose, and beginning to be the incredible me."


Post number of rounds completed to comments.


Monday, July 2, 2012

Row, Burpee's, Run

Annebella



















Warm up
1 min push ups
1 min sit ups
1 min air squats

Skill Builder
Back squat

Metcon
400m row
21 Burpee's
800m run

"Each incredible new day brings me a new tomorrow, new beginnings, new opportunities, new goals, and a chance to create new achievements in my life. And today is an incredible new day!"


Post time to comments.























Sunday, July 1, 2012

Thrusters

It's raining med balls



















Warm up
800m row

Death by 
Thrusters 75/55