CrossFit Dumbo: 021813

Monday, February 18, 2013

021813

Welcome to the Herd Kerri, Andy and Max!

CrossFit Terminology

Monday

Skill Builder
Ring Muscle up progression 1

Metcon
8 AMRAP
2 Deadlift 335/225
3 Muscle up

Tuesday

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

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

- Beginners

Skill Builder
Burgener Warm Up
Hang Power snatch

Metcon
12 AMRAP
5 Snatch grip deadlift 95/75/65
5 Hang power snatch
8 Burpees

We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities. Ralph Waldo Emerson

Post reps, load, or time to comments.

11 comments:

JeronimoFebruary 18, 2013 at 9:54 AM
Great information! All those names and abbreviations can get so complicated and being able to visualize what they mean makes it so much easier!
And coach Jan is looking good on camera!
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Jim S.February 18, 2013 at 4:17 PM
Great WOD toady, coach! One of these days I'm going to nail the friggin' muscle-up. The transition gets me every time...
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Jim S.February 19, 2013 at 10:42 AM
Finally got thru my plateau on strict press. PRed on 1RM at 145#.
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UnknownFebruary 19, 2013 at 3:00 PM
Thanks Coach Jan! This one is not related to crossfit but I always wondered what does PVC stand for as in PVC pipe.
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Chris LinaresFebruary 19, 2013 at 3:37 PM
Jan, what does IF stand for?

Monday's WOD was awesome. D had to improvise with 20 people but the energy was awesome.
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RickFebruary 20, 2013 at 8:47 AM
Tuesday: Jackie 8:13 (PR / 1st exposure). Took it easy on the row (about 4 mins), could have gone harder on the thrusters. Sub-8 next time for sure!
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Coach February 20, 2013 at 10:26 AM
Hey Chris, the answer is Intermittent Fasting.
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TheresaFebruary 20, 2013 at 10:46 AM
Loved the video Coach Jan but I have to confess that though I knew BS was "Back Squat" I was hoping you might give an alternate definition!

WOD Jackie was amazing. My slow time of 13:02 (modified) gives me lots of opportunity for improvement.
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AnonymousFebruary 20, 2013 at 11:47 AM
jackie stucks!
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AbigailFebruary 20, 2013 at 11:51 AM
Really enjoyed Monday's WOD. Love the team workouts and getting to know the Herd crew better.
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RickFebruary 20, 2013 at 1:00 PM
Montel - PolyVinyl Chloride, the material that the pipes are made of. Same as records!

Jan, great video - I think I've seen 'BSQ' and 'FSQ' used more than 'BS' and 'FS', a little less efficient I guess but maybe a bit easier to recognise :)
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Welcome to CrossFit Dumbo

I'm looking for…

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.

Monday, February 18, 2013

021813

11 comments:

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