Thursday, November 29, 2012

Deadlift, Front squat

Welcome to the Herd Carl!



















Metcon
Deadlift 135/95
Front squat
1-2-3-4-5-6-7-8-9-10


Losers live in the past. Winners learn from the past and enjoy working in the present toward the future. - Denis Waitley


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I Got 5 On It



Welcome to the Herd Michaela and Eric!





Warm up
Dynamic Warm up

Mobility
Hips

Metcon
M.R. in 5 mins

3 HSPU's
6 SDHP's 75/55

Rest 2mins

4 Thrusters 75/55 
8 Pull ups

Rest 2mins

5 KB swings 53/35
10 Slam ball 20/15



Treat people as if they are what they ought to be, and you can help them become what they are capable of becoming. - Johann von Goethe


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Wednesday, November 28, 2012

Wall Ball





















Warm up
10 Push ups
10 Pull ups
10 Sit ups
10 Air squats
10 Back ext


Strength
10 mins. to get to your heaviest Power clean

Metcon
100 Wall ball
Everytime you stop 5 Burpees


Attitude is the way you mentally look at the world around you. It is how you view your environment and your future. It is the focus you develop toward life itself.


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Tuesday, November 27, 2012

Rest

















Eggzactly Click here

Yawwwnnnn Click here


You can have anything you want if you want it desperately enough. You must want it with an exuberance that erupts through the skin and joins the energy that created the world. - Sheila Graham


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Monday, November 26, 2012

Squat clean, Hanstand push up


Clean It!!!












Warm up 
Dynamic warm up


Mobility
Shoulders


Skill Builder
Hang clean


Metcon - 12 AMRAP
6 Squat cleans 155/135
9 Handstand push ups


Rest 5 mins


Tabata
Dbl unders


As long as you know what it is you desire, then by simply affirming that it is yours -- firmly and positively, with no ifs, buts, or maybes -- over and over again, from the minute you arise in the morning until the time you go to sleep at night, and as many times during the day as your work or activities permit, you will be drawn to those people, places, and events that will bring your desires to you. - Scott Reed 


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Sunday, November 25, 2012

Pull up, Deadlift, Burpees, Row

























Warm up 
800m row


Metcon 
2 rounds each

Teams of  two
400m Row
26 Pull ups
26 Deadlifts 225/135
26 Pull ups
26 Burpees
400m row



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Saturday, November 24, 2012

Lunge, Cleans, Jump





















Warm up -
20 Burpees
20 Air squats
20 Push ups

Metcon -
20 AMRAP
21 Overhead walking lunge (Med ball)
15 Med ball cleans 20/14
9 Lateral jumps (over med ball)


Accepting that failure is a normal part of the path to achievement will help you understand that setbacks, obstacles, and roadblocks are also a part of the condition necessary to appreciate success when you have attained it. 


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Wednesday, November 21, 2012

Rest









































What I am most thankful for is my wife, my family,
friends and you all my CrossFit Dumbo Family.
Happy Thanksgiving!



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Tuesday, November 20, 2012

Sit ups, Wall ball

Here at CF Dumbo Graham practices levitation!





















Warm up
Coaches choice

Skill Builder
Wall ball

Metcon
10-20-30-20-10
Ab-mat sit ups
Wall ball


"At the height of laughter, the universe is flung into a kaleidoscope of new possibilities." - Jean Houston


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Monday, November 19, 2012

Row, Air squats, Sit ups, Push up, Pull up

Welcome to the Herd Melinda!




















Warm up
Coaches choice

Mobility
Hip

Metcon
Baseline
500m Row
40 Air squats
30 Sit ups (ab-mats)
20 Push ups
20 Pull ups


"For every failure, there's an alternative course of action. You just have to find it. When you come to a roadblock, take a detour." Mary Kay Ash 


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Sunday, November 18, 2012

Clean and jerk, Cindy


                               Beastmode!





Warm up 
Coaches choice


Metcon
Grindy
10 Clean and jerks 85/55
5 rounds of Cindy
10 Clean and jerks
5 rounds of Cindy
10 Clean and jerks


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Saturday, November 17, 2012

Rest

What is CrossFit?

























Twinkies are gone, but the rich got richer.. Click here



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Friday, November 16, 2012

Pull up, Pistols, Hand release push ups

Welcome to the Herd Austen!




















Warm up
Dynamic warm up

Metcon
20 AMRAP
5 Pull ups
10 Pistols
15 HRPU's


Don't react, take action. You control how you think, how you feel. If something is bothering you take action, do not react, but act.


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Thursday, November 15, 2012

Box overs, KB swings, Wall balls

                          Hard work pays off!






Warm up
Coaches choice

Metcon
5 rounds of
10 Box overs 24"/20"
15 KB swings 53/35
20 Wall ball 20/14



Don't be afraid to take risks. As the saying goes, "If you always do what you always did, you'll always get what you always got." 



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Wednesday, November 14, 2012

Lunge, Push ups, Sit ups

Hey Bethany welcome to the Herd!











 Rachel from CrossFit New England stopped by
























Warm up
Coaches choice

Skill Builder
Pull up (strict)

Metcon
40-30-20-10
Walking lunge forward
Push ups
Walking lunge backward
Sit ups


"In helping others, we shall help ourselves, for whatever good we give out completes the circle and comes back to us." - Flora Edwards 


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Tuesday, November 13, 2012

Rest

Just hangin around


















Well they did say they stopped using it...


And there's more Click here



The only thing complaining does is to convince other people you are not in control and that you let less than positive circumstances control your mood and outlook.


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Monday, November 12, 2012

Let us not forget


















SSG Joshua Hager, United States Army,
was killed Thursday February 22 2007 in
Ar Ramadi, Iraq.




Warm up
800m Run

Mobility
Shoulders, Hips

Metcon
21 Overhead squat 95/75
42 Pull-ups
15 Overhead squat
30 Pull-ups
9   Overhead squat
18 Pull-ups



"Impossibilities are merely things which we have not yet learned." - Charles W. Chesnutt




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Sunday, November 11, 2012

Pistols, Sit ups, HRPU's, Pistols

video 
  This is what the energy was like yesterday morning!










Thanks Angie for stopping in and WODin out with us!
































I would like to thank everyone for participating in the WHOLE LIFE CHALLENGE!!
I am very proud of you all and very impresswd with everyone's results.
The challenge itself was not about winning the big prize, but about looking for different ways
to improve the quality of your life. That's what I walked away with. It was a great ride
and looking forward to doing it again in February!

Yours in health and fitness
Coach


Want to thank Joe Floto of Floto Imports  
Monty Olson for his contribution from the Dana Kellin collection


1st place went to Tim P $500 cash
2nd Place went to Theresa A.  Floto travel Bag
3rd Place went to Montel C. Dana Kellin Earrings
1st Place overall friends and family Yolanda Holmes (training session with coach of choice)
Great job to you all!


Metcon
3 Rounds for time
400m run
10 Pistols
20 Sit ups
25 HRPU's
10 Pistols


If there is no passion in your life, then have you really lived? Find your passion, whatever it may be. Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you. - T. Alan Armstrong  



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Saturday, November 10, 2012

Grace, Kettlebell swing, Burpees


Welcome to the Herd Ardella and Luke!

































Metcon
1 round for time of
30 GTOH any how 115/85
30 Kettlebell swing 53/35
30 Burpees


Congrats to all the participants in the "Whole Life Challenge" you did it!


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Friday, November 9, 2012

Rest

Welcome to the Herd Jason!




















Avoid this at night to make you shed pounds faster Click here
Courtesy of Dr. Mercola


"You must not allow yourself to dwell for a single moment on any kind of negative thought." - Emmet Fox 




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Thursday, November 8, 2012

Wall ball, Deadlift, Push ups

Welcome to the Herd Eric!





















Metcon
20min AMRAP
15 Wall ball 20"/14
10 Deadlift 135/95
5 Push ups




Adopting the right attitude can convert a negative stress into a positive one. - Dr. Hans Selye


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Wednesday, November 7, 2012

Box jump, HRPU, Burpee, Kettlebell swing, Lunge



Welcome to the Herd Brandon, Daniel, and Tibor

































Warm up
Coaches choice

Strength
Front squat
5-5-5-3-3-3

Metcon
12min AMRAP
5 Box jumps 24"/20
10 HRPU's/Burpee/KB swings/Goblet lunge
Using 2 boxes jump on one box jump down, jump to the other box that is one rep
You must do one of these movements every time you complete box jumps
Do not land on your heels!


There's only one corner of the universe you can be certain of improving, and that's your own self.  - Aldous Huxley


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Tuesday, November 6, 2012

Front squat, Kettlebell, Burpees, Run


Stacey and Jim





Warm up
Tabata Push up
Tabata Sit up

Mobility
Hip

Strength
Deadlift
10 minutes to attain heaviest lift

Metcon
10 min AMRAP
5 Front squats 155/135
10 KB SDHP 52/35
15 Burpees
200m Run




Dare to be true: nothing can need a lie: A fault, which needs it most, grows two thereby. - George Herbert


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Monday, November 5, 2012

Rest

Brett and Nic

















"Associate with men of good quality if you esteem your own reputation; for it is better to be alone than in bad company." - George Washington


It really works Click here...


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Sunday, November 4, 2012

Row, Thrusters, Pull ups




















Warm up
Tabata Push up
Tabata Sit ups

Mobility
Foam roll

Metcon
Jackie
1000m Row
50 Thrusters 45#
30 Pull ups


Losers live in the past. Winners learn from the past and enjoy working in the present toward the future. - Denis Waitley


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Saturday, November 3, 2012

Run

Sabine



















Warm up
Coaches choice


Metcon
Run 1 mile
Stop every minute and do 20 Air squats



Most people never run far enough on their first wind to find out they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you. - William James 


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Friday, November 2, 2012

Kettlebell swing, Slam ball, Box jump

Jeronimo focused



















Warm up
Dynamic warm up

Mobility
Foam roll/L ball

Metcon
40-30-20-10

KB swing 52/35
Slam ball 20/15
Box jumps 24/20


You can have anything you want if you want it desperately enough. You must want it with an exuberance that erupts through the skin and joins the energy that created the world. - Sheila Graham


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Thursday, November 1, 2012

Rest









Great time yesterday no power no problem!






























Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow. Are you moving forward or standing still?  - Tom Hopkins


Remember class today at 4:30pm today!


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