CrossFit Dumbo: Power clean, Push ups, Squats

Thursday, August 23, 2012

Power clean, Push ups, Squats

Happy Birthday to Matt & Lily!

Warm up
2 rounds of:
20 Slam ball 20/15
400m run

Mobility
Shoulder, Triceps, Hip

Metcon
The Ensign
6 rounds, rest 1 min between rounds
Max rounds in 3 mins of:
3 Power cleans 135/95
6 Push ups
9 Air squats

"Your attitude can take you forward or your attitude can take you down. The choice is always yours!" -
Catherine Pulsifer

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1 comment:

RickAugust 24, 2012 at 1:19 PM
21 Rx

Was trying to figure out the max for this... I managed 4 in 3 of the 6 rounds so maybe 24 is the target - but then shaving 9s of each round would mean doing 5 rounds in 3 minutes, hmm......
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Welcome to CrossFit Dumbo

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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...

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.

Thursday, August 23, 2012

Power clean, Push ups, Squats

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