Tuesday
May062008

WOD 5.07.08

In this WOD each athlete starts at a station with the rx'd loads and performs max reps for thirty seconds. Each work interval is followed by one minute of rest and is repeated 6 times before moving on the the next exercise. Score is total reps completed.

Percentages are based on one rep max in each movement. If you've never done a 1RM on any one of these lifts but know your max for a higher rep range then This Calculator may help guide you.

65% Front Squat
65% Press
30% Weighted Pull-Up

Post Score to comments.

Cooldown:
8 Windmills each side
20 Janda Sit-Ups
2 Rounds

Scapular Flys
2x12 Prone
2x12 Supine

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Look forward to this on a T-shirt.

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Mike and Bethany from the 6pm Class

Tuesday
May062008

Updates

Tomorrow's 6pm Class will be a Beginner's Class, all are welcome to attend. Students who have taken the  Foundation's program in either the first or second cycle will be comped.

Mr. Hadel and his crew will be taping for the documentary on Monday, May 19th. They will be observing the weekend classes on Saturday and Sunday to get a sense of who we are.  If you're open to being interviewed please let me know as they're interested in talking to a lot of people. 

We got the first version of the t-shirt design from Jodi and it looks awesome.

There are more mats to be moved upstairs. Anyone who comes 20+ minutes early to help bring them up gets a 50% discount on class.

Everyone attending Wednesday night's Group Class should be aware of their 1RM's for FSQ, Press, and Weighted Pull-Ups.  You've all been logging... Right???

Monday
May052008

"Randy"

For Time:
75 Power Snatches


Beginner's Class:

Overhead Squat 3-3-3-3-3
Mini "Cindy"

Post Loads and Rounds To Comments

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31 Tomorrow



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Snatch
Power Snatch
Hang Power Snatch

Sunday
May042008

WOD 5.04.08

20-18-16-12 Reps of:
Deadlift
Hang Power Clean
Front Squat
Box Jumps

Set up a 95lb. barbell and a 20" box and storm through for time.

Post time to comments.

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DIY GHD

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WOD 5.04.08

Check out the Scrap Book for more pics!

Saturday
May032008

WOD 5.03.08

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Ten Staples of a Well Stocked Kitchen

Friday
May022008

You've come a long way

Congratulations to Allison and CrossFit on their one year anniversary! I can't wait to see the kids.

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You're walking proof that hard work and a positive attitude are the keys to success.  We're so proud of everything you're accomplishing and are looking forward to what's in store for the next year.  Train hard, have fun and COME BACK SOON!

25 pull-ups
145lb. Clean
240b. Deadlift
100lb. Press
135lb. Jerk
210lb. Back Squat
170lb. Front Squat
125lb. OHS

Compare to the Basic Barbell Strength Standards

AllisonNYC Interview #1: WMV MOV

Wednesday
Apr302008

WOD 4.30.08

20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball  20lbs.
Overhead Squats 95lbs.

If current mobility doesn't allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx'd.

Skill work:
Rope Climbs and Variations

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Zak wants a closer look at the ceiling

Why You Need to Look Before You Flush