Wednesday, July 31, 2013

073113

Sarah & Rick stopped by with their new addition Murphy!























Wednesday

Strength: Weighted Dips 1RM


WOD:
"Fight Gone Bad"

In This workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Wall Ball 10'/9'-20/14
Sumo Deadlift High Pull 77/55
Box Jump 20/15
Push Press 75/55
Row (cal)



There are only two mistakes one can make along the road to truth; not going all the way, and not starting. - Buddha

Post time, load or reps completed to comments.





Monday, July 29, 2013

072813

Welcome to the Herd Juan

Scott

and Chris!
















































Monday

All Levels

Strength: 5 x 3 Power Clean

WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders
Ab-mat Sit Ups
* If you can not do Dbl's add 100 singles to 50-40.. rep scheme Ex: 150-140..



Tuesday

All Levels

Skill Builder: TT 1 Mile run

WOD: 15 Minute EMOM (all in the same minute)
3 x Hang Power Snatch
5 x Pull Ups
7 x Burpees

-

Level 1

Skill Builder: TT 800m

WOD: 15 Minute EMOM (all in the same minute)
3 x Overhead Squats
5 x Ring Row/Assisted Pull Ups
5 x Burpees


Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. - Norman Vincent Peale

Post time, load, or rounds completed to completed.











Friday, July 26, 2013

072613

Welcome to the Herd Wissam!



















Friday

All Level

Strength: Push Jerk 1RM

WOD:  3 Rounds
A1.
5 x Touch And Go Deadlifts
5 x C2B Pull Ups
100m Run
Rest 90 Sec.

A2.
7 x KB Swings
7 x T2B
100m Run
Rest 90 Sec.
* Coaches Choice Finisher

-

Saturday

All Levels

WOD: "Christine"
3R FT
500m Row
12 x Bodyweight Deadlifts
21 x Box Jumps 24"/20"
* Scale Weight As Needed
-

Level 1

WOD: "Christine"
3R FT
500m Row
12 x Bodyweight Deadlifts
21 x Box Jumps 24"/20"
* Scale Weight As Needed

-

Sunday

WOD: Team Running Baseline
AMRAP 25
400m Partner Run Together
40 Air Squats (Split Up Anyway)
30 Ab Mat Sit Ups (Split Up Anyway)
20 Push Ups (Split Up Anyway)
10 Pull Ups/Ring Rows/Jumping Pull Ups (Split Up Anyway)



To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Buddha


Post time, load, or Reps completed to comments.
























Wednesday, July 24, 2013

072313


Welcome to the Herd Mark

and Jesse!


































Wednesday

All Levels

Strength: Weighted Dips 5 x 3

WOD: 10 Minutes Unbroken Dbl Unders
Every Break Perform (Alt - different movement each time)

5 Cal Row
5 Sit Ups
5 Shuttle Run (5 Meters)

-

Level 1

Strength: Weighted Dips 5 x 3

10 Minutes Dbl Unders or Singles
Every Break Perform (Alt - different movement each time)

5 Cal Row
5 Sit Ups
5 Shuttle Run (5 Meters)


Thursday

WOD: Filthy 50

50 Reps of each:
Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders

-

Level 1:

WOD: Dirty 30

30 reps of each. 
Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders


If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes.  -  John Wooden

Post time, load, or reps completed to comments.

Monday, July 22, 2013

072213




















Monday

All Levels

Strength: Power Clean - 5 x 5

WOD:
Part 1 (5 min cap) for time: 1 - 10 Clapping Push Ups Unbroken
* If Break Either Start That Set Over Or 5 Burpee Penalty
- Rest 3 Min

Part 2: (5 min cap) for time: 1 - 10 Wall Ball Unbroken (Adv - 2fers)
* Same Rules As In Part 1
- Rest 3 Min

Part 3: 5 Min Max Cal Row

-

Tuesday

All Levels

Skill Builder: Movement Review

WOD: "Helen"
3R FT
400m Run
21 KBS
12 x Pulls Ups

WF: Coach's Choice

*

Level 1

Skill Builder: Review Movements/Kipping Pull Up Progression

WOD: "Helen"

3R FT
400m Run
21 x KBS
12 x Pull Ups

To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him. - Buddha

Post load, time, or 
reps completed  to comments.

Friday, July 19, 2013

071913

Who Ever Makes A Move Gets It!





















Friday

All Levels

Strength: Push Jerk 5 x 3

WOD: Bear Complex:
5 Unbroken Rounds - 5 x Cycles Through Each Round
Hang Power Clean + Front Squat + Push Press (STO) + Back Squat + Push Press (STO)
* 5 Burpees Penalty For Each Break. No Rest At The Bottom During Rest



Saturday

Strength: Push Press 1RM

WOD: 25 Minutes
5 x Shoulder To Overhead
7 x Burpees
Sprint 300 Meters
Rest 1 Min

Row For cal (30 seconds)
Rest 1 Min

-

Beginners

Skill Builder: Push Press 5 x 3 (10)

WOD: 1 Minute Per Station
3 x Through - Rest 1 Minute After Each Full Round Is Complete
- Overhead Squat
- Push Ups
- Box Steps & Step Downs
- 10 Meter Shuttle Run



Sunday

WOD: Swing Dance
AMRAP 25 Teams Of 2
AMRAP KB Swing - Score Is Total Combines Swings.
Can Be Russian Or American, Depending On Ability Every time The KB Stops Swing Both Athletes Must Perform :
30 Air Squats
30 Sit Ups


human being has so many skins inside, covering the depths of the heart. We know so many things, but we don't know ourselves! Why, thirty or forty skins or hides, as thick and hard as an ox's or bear's, cover the soul. Go into your own ground and learn to know yourself there. - Meister Eckhart

Post Time, Load, Or Reps Completed To Comments.























Wednesday, July 17, 2013

071713

Welcome to the Herd Caroline

and Scott!



































Wednesday

Strength: Weighted Dips 5 x 5
Rest 2min Between Sets

All Levels

WOD: AMRAP 20
400 Meter Run
10 Goblet Lunge (int/adv is 2 KB's in the front rack)
10 KB  Push Press (One /Both hands)
10 Wall Ball (int/adv 2 fers)

-

Beginners

Strength: 5 x 5 Weighted Dip (unweighted and work the negative)

WOD: AMRAP 20
400 Meter Run
10 Goblet Lunges
10 Push Ups
10 Wall Ball


Thursday

Skill Builder:
Toes To Bar AMRAP 20 Seconds - Rest 20 Seconds
2 x KB Bent Over Row 10 x Rest 1 Minute

4 x Row 200m Rest 2 Minutes
Sprint 200m Rest 2 Minutes

Skill Builder: 3 x 8 K2E

WOD:
3 Sets Of
1 Min On, 1 Min Off x 3 Sets
Row 1 Min, 1 Min Rest
1 Min Shuttle Sprint (10m) Rest 1 Minute
Sit Ups 1 Min, Rest 1 Min


To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. - Buddha

Post load, time, or reps to comments.





Monday, July 15, 2013

071513

Welcome to the Herd Stephanie!

Saturday at 11am is Fannn-tastic!




































Monday

All Levels:

Strength: Back Squat 15 Minutes To Find 1RM


WOD: AMRAP 12                                                                                                                                     5 x Front Squats  (heavy - from the ground - at 75% of heaviest 3RM)
5 x Burpee With Dbl Push Up & Jump Over Bar, Rest 1 Minute After Each Round

Core Finisher/Coaches Choice
                                                                                                                                                                                                         



Tuesday


Skill:
20 Seconds Max Rep Strict Pull Ups, rest 30 seconds                                
20 Seconds Max Rep Sit Ups, rest 30 seconds
20 Seconds Max Rep Push Ups, rest 60 seconds


WOD:
15 Min Cap
3R FT:
21-15-9
Power Cleans
Chest to Bar Pull Ups


-                                                                                                                                                                                                                                                                                                                                                                                                                                                            
Beginners:
    
Skill: Kipping Pull Up Progressions

WOD: AMRAP 15
5 x Pull Ups
7 x Burpees
9 x Med Ball Cleans



There's a lot of people in this world who spend so much time watching their health that they haven't the time to enjoy it. - Josh Billings

Post reps, time, or load to comments.

Friday, July 12, 2013

071213

Welcome to the Herd Mark & Brian!






















Friday

All Levels:

Strength
Push Jerk 5 x 5

WOD
AMRAP 12
200m Run
KB Snatch Each Arm (5R/5L)
15 Sit Ups
25 Back Extensions



Saturday

All Levels

"Kelly"
5R FT
400m Run
30 Wall Ball
30 Box Jumps

-

Beginners

"Kelly" 
5R FT
400m Run
30 Wall Ball
30 Box Jumps



Sunday

Team WOD: AMRAP 21
"21 Jump Street"
Teams Of 2: Split Up The Reps Any Way They Need.
21 Goblet Squats
21 Push Ups/Adv - HRPU's/Beg
21 Sit Ups
Run 210m (both team members must run together!)


Believe you can and you're halfway there. - Theodore Roosevelt


Post load, reps, or time of completion to comments.























Wednesday, July 10, 2013

071013

Welcome to the Herd Luke!

CFD Kids Rock!!!


































Wednesday

All Levels:

Strength - Deadlift: 15 to find 1RM

WOD:

4x at each, then rotate! - rest for 90 seconds between your sets. Meaning do all 4 in a row at that station, then rotate to the next station - 12 sets total in this WOD.
4 100m Sprint
4 100m Row
4 15x KB Swings - rest

*Words Of Wisdom: Run, Row, And Swing Hard!

-

Beginners

Strength - Deadlift: 5 x 3

WOD:

4x at each then rotate! - rest for 90 seconds between your sets. Meaning do all 4 in a row at that station, then rotate to the next station - 12 sets total in this WOD.
4 100m Sprints
4 100m Row
4 15x KB Swings - rest

*Words Of Wisdom: Run, Row, And Swing Hard!



Thursday

All Levels:

1a. Skill Builder:
Hang Power Snatch Complex
3 - Hang Power Snatch
3 - Behind The Neck Push Press
3 - Overhead Squats (OHS)

2b. WOD
Alt EMOM 20:
5 - OHS
20 - Single Lateral Hops Over Bar
5 - HSPU's
15 Back Ext

-

Beginners

Skill Builder: Overhead Squat

WOD
Alt EMOM 20:
10 - OHS With The Bar Only
20 - Single Hops Over Line
10 Push Ups
15 Back Ext


If you accept the expectations of others, especially negative ones, then you never will change the outcome. - Michael Jordan

Post load, time, and reps completed to comments.

Monday, July 8, 2013

070813

Awesome class athletes!




















Monday

All Levels:

Strength
Back Squat 5 x 3

WOD
For Time:
1000m Run
50 Burpees
100 Double Unders
50 Wall Ball

* Words of wisdom: Substitution for the Double Unders will be 250 Singles


Tuesday

All Levels:

Skill Builder: Coaches Choice

WOD: AMRAP 15
10 Clapping Push Ups
20 Overhead Walking Lunge Steps (OWLS)
30 Ab Mat Sit Ups

-

Beginners

Skill Builder: Coaches Choice

WOD: AMRAP 15
10 Push Ups
20 Overhead Walking Lunge Steps (OWLS)
30 Ab Mat Sit Ups


With the new day comes new strength and new thoughts. - Eleanor Roosevelt

Post time, load, or number of reps completed to comments.

Saturday, July 6, 2013

070613


















Saturday

All Levels:

Skill Builder:
If You Can't Do Strict Pull Ups - Band assisted.

1. Strict Pull Ups 8x Rest 30 Seconds
2. V- Sit Ups 12x Rest 30 Seconds
3. RDL 12x With DB's Or KB's In Both Hands Rest 1 Minute

WOD
AMRAP 15
10 DB Snatch (alt arms - 5 each)
10 Man Makers (use only 1 DB)
200 Meter Run
100 Meter Row


Beginners:

Skill Builder:
Kipping Pull Up

WOD
AMARAP 15
10 DB Push Ups (alt arms)
10 DB Man Makers
200 Meter Run
10 Sit Ups w/DB



Sunday

Team WOD

Don't Drop The Baby
Teams Of  2 - 3
AMRAP 15
One Athlete Is Always Holding A 45lb Bumper Plate
If It Touches The Ground The Penalty Is A 400m Run.
20 Pull Ups/Jumping Pull Ups
30 Burpees
40 Sit Ups
50 Air Squats


One way to keep momentum going is to have constantly greater goals. - Michael Korda

Post reps, load, or time to comments.


Wednesday, July 3, 2013

070313

















Athlete Spotlight

Theresa Adams
Theresa, or “T” as almost everyone in the box knows her, has been a part of the Herd since day one! As a team, we chose T to be our first athlete in the spotlight because of her relentless drive, mentally and physically, every workout, regardless of the challenge. We have never heard a single excuse from T about how hard the workout is, how difficult a movement is to learn, or anything of that nature. In fact, on multiple occasions during our PR Challenge, T was faced with using a weight that was equal to or very close to her 1-rep max on the lift! And, with no questions, T attacked the weight like her life depended on it.  Her spirit is truly fiery, and you can literally feel it when the clock hits “3,2,1, go.” Outside of that though, she is extremely supportive of her fellow athletes, and a wonderful presence during class. She is truly an inspiration, and a joy to coach. T epitomizes the kind of athlete we love having here at CrossFit Dumbo. Learn more about her below!

Hometown: 25+ years Brooklynite!
Age: 60
Occupation: CEO of Financial Software Company
Favorite WOD: “Cindy”
Least Favorite WOD: “Karen”
Sports and/or Fitness Background: Nothing prior to CrossFit and Darren’s previous establishment.
What sort of changes have you seen in your body, health, and fitness since starting CrossFit? “Amazing improvement in cholesterol levels, bone density, and blood glucose levels. Also, I have more energy now than in my 20’s.”

What sort of changes in your life have you experienced since starting CrossFit? “I never expected the positive changes in my mental well-being. I manage stress so much better. I used to get headaches several times a week and now they are virtually non-existent. CrossFit has been life-changing, addictive, and it has made me a much happier person.”

What sort of changes in your life have you experienced out of taking on something like Crossfit that were totally unexpected?  “The biggest surprise for me was and continues to be the the amazing community of people we have.  I would never have anticipated such a supportive and encouraging environment from each and every herd member!”

Favorite CrossFit Dumbo moments? “First and still my favorite PR- I deadlifted my body weight, totally unexpected.”

Advice for people just getting started? “Listen to the coaches, earn a ‘PR’ in effort every workout, and don’t ever give up.”


Hobbies, interests, and/or talents outside of CrossFit? “Cooking, creating paleo recipes, cyber security and digital forensics.”





Wednesday

All Levels:

Strength: Deadlift 5 x 3

WOD
Alternating EMOTM For 16 Minutes: (Do one station each minute)
5 Deadlift (2/3 of your heavy 3 rep max)
9 Clapping Push Ups
7 Each Leg - Single Leg - Lateral (Side) Box Jump/Step Down
11 KB Walking Lunges


Beginners:

Strength: Deadlift 5x3

WOD
AMRAP 12
12 Goblet Squats (KB in front rack position)
12 Push Ups
12 Walking Lunges Steps (w/kb)
12 Sit Ups



Friday

All Levels:

Strength: Push Jerk 5x5

Skill Builder: The Snatch

WOD 
Hero: "Randy"
75 Power Snatch #75


The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius




Post results to comments.










Monday, July 1, 2013

070113

What should the caption be..? Post in comments



















Great job everyone on the PR challenge! We saw some great performances and huge improvements throughout  the 8 weeks. I am proud of each and every one of you! You are all champions!

- Coach



Here are the final results:

Most Improved 
* Magera Holton

Rx'd Female
* Julie Seamon

Rx'd Male
* Jim Simpson

Scaled Female
* Bonnie Harriman

Scaled Male
* Wade Rocco

Congratulations to you all!




Monday

Strength
Back Squat 5 x 5
Rest 2 minutes between sets

WOD
AMRAP 12
5 Double Push Up  Burpees
10 Wall Ball
15 Sit ups
Adv - Each Round Sets Unbroken



Tuesday

Skill Builder:
Rowing/Clean & Jerk Tech

WOD A:
Rowing 4 sets 150m
*Rest 2 minutes

WOD B:
5 Rounds
7 Power Clean & Push Jerk
Sprint 100m
*Rest 2 minutes between rounds



Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover. – Mark Twain


Post time, load, or reps to comments.