CrossFit Dumbo: 041913

Friday, April 19, 2013

041913

Yeah T!

Friday

Strength
Zercher Squats - H1

Metcon
Uslak
100 Burpee
EMOTM 3 Thrusters 135/95
*Start with 3 Thrusters

Saturday

Metcon
AMRAP 15
160m Sprint
T2B
Wall Ball

Sunday

Metcon
4 man team
AMRAP 6
4 rounds
200 Row
Power Snatch 75/65
Push Ups
Pull Ups
*Rest 1 minute between each round

The secret of getting ahead is getting started. - Mark Twain

Post load, reps, or time to comments.

3 comments:

RickApril 19, 2013 at 6:06 PM
Friday: Zercher 225# PR

WOD 17:50 Rx, though DNF as missed some minutes. Should have scaled down the thrusters.
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Jim S.April 20, 2013 at 5:36 PM
USLAK - 17:44 Rx. Started off too eager and slowed WAY down on the transition bt thrusters and burpees. Switched to combo of 3 thrusters, 10 burpees, 1 min rest to stay at a consistent rhythm. Chipper!
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RickApril 20, 2013 at 6:00 PM
Saturday - Strongman WOD

For time:
20 BSQ 180#
Run 200m
15 BSQ 205#
Run 200m
10 BSQ 230#
Run 200m
5 BSQ 255#
Run 200m
1 BSQ 280#

19:50. Punishing!
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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.

Friday, April 19, 2013

041913

3 comments:

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