WOD: 1.8.14

“A great flame follows a little spark.”

~Dante Alighieri

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Strength:

“Hang Power Clean”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

 

WOD Demo with Miranda Oldroyd

WOD:

“Rowed Kill”

Row four 500m Time Trials
Rest 3-minutes between each row.
For time
You must keep each time trial within 5-seconds of your first.

 

 

 

 

WOD: 1.7.14

“It’s so hard to forget pain, but it’s even harder to remember sweetness.
We have no scar to show for happiness.  We learn so little from peace.”
~Chuck Palahniuk
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Test:

“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.

 

WOD:

21-15-9 Reps for time of:

  • Thrusters (115/75-pounds)

  • Burpees

 

 

SPARTAN RACE SIGN-UP INSTRUCTIONS

ATTENTION ALL MEMBERS:

WE WOULD LOVE FOR YOU, YOUR FAMILY AND FRIENDS TO JOIN OUR TEAM TO COMPETE IN THE JUNE 7TH, 2014 SPARTAN RACE THAT IS BEING HELD IN TUXEDO NEW YORK.  IT IS A GREAT WAY TO COMPETE TOGETHER AS A GROUP AND HAVE A TON OF FUN WHILE ACCOMPLISHING 4 MILES OF HILLY TERRAIN AND OVER 15 OBSTACLES.

IF YOU ARE INTERESTED HERE IS WHAT YOU NEED TO DO….

– WATCH THE VIDEO FROM LAST YEARS RACE:

http://www.youtube.com/watch?v=LJQ0h_g8J8o

– THEN AFTER YOU THINK THERE IS NO WAY THAT YOU COULD DO THAT(HAHA) GO TO THE LINK BELOW TO BEGIN THE REGISTRATION PROCESS

http://www.spartanrace.com/signup.php?eventID=4780403

 

– FILL OUT THE INFORMATION AND CLICK THE BOX THAT SAYS CREATE OR JOIN A TEAM

– THEN CLICK ON

Afternoon Start Times (12:15 P.M. – 3:00 P.M.)
  Individual & Team $60.00

– FILL OUT EITHER THE NEW USER BOX WITH YOUR EMAIL OR SIGN IN IF YOU ALREADY HAVE AN ACCOUNT

– CLICK ON THE “YOURSELF” OPTION FOR WHO YOU ARE REGISTERING FOR

– AFTER YOU FILL OUT ALL OF THE INFORMATION CLICK ON “CREATE OR JOIN A TEAM”.  THEN SEARCH FOR THE NAME CROSSFIT INVASION AND CLICK ON IT

– THE OTHER OPTIONS SUCH AS MEDAL TYPE AND HURRICANE RELAY ARE OPTIONAL AND I WOULD CHECK NO.

– CLICK THE TWO WAIVER BOXES AND THEN SIGN THE BOTTOM.

– ONCE YOU REVIEW EVERYTHING AND GET TO THE CHECKOUT PAGE USE CODE: “TS15” TO RECEIVE  $15.00 OFF (MAKING THE TOTAL $64.61) OR IF THAT DOESN’T WORK TRY “SPEAR10” TO TRY AND RECEIVE $10.00 OFF(I AM NOT SURE IF THIS CODE IS STILL ACTIVE BUT IT IS WORTH A TRY)

– UPON COMPLETING YOUR REGISTRATION PLEASE EMAIL ME AT CFINVASION@AOL.COM SO THAT I CAN ADD YOU TO OUR TEAM LIST AND SEND YOU RACE UPDATES.

– ANY QUESTIONS PLEASE DO NOT HESITATE TO LET ME KNOW!!!  REGISTRATION FOR THE RACE IS ALREADY 70% FULL SO BE SURE TO SIGN UP SOON!!!!!!

MIKE

WOD: 1.6.14

“But because we grew up surrounded by big dramatic story arcs in books and movies, we think our lives are supposed to be filled with huge ups and downs.  So people pretend there is drama where there is none.”
~Kurt Vonnegut
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Strength:

“Deadlift 3-3-3-3-3”

5 Rounds.
Score 3-rep max.
No time component.
Score Max Weight

WOD:

“CrossFit Games Open 12.3”

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps, (24″/20″ box)
12 Push Press, (115/75-pounds)
9 Toes-to-bar
For Total Reps
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

 

CrossFit Games Breakdown 12.3

WOD: 1.5.14

when life gives you lemons,

Burn Life’s House Down

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 WOD:

Watch a video for this workout“Tabata Something Else”

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).

WOD: 1.4.14

“I love the deep quiet in which I live and grow against the world and harvest what they cannot take from me by fire or sword.”
– Johann Wolfgang von Goethe

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Watch a video for this workout“Fight Gone Bad (5 rounds)”

Wall Ball (20/14-pounds), for reps
Sumo Deadlift High-pull (75/55-pounds), for reps
Box Jump (24″/20″), for reps
Push Press (75/55-pounds), for reps
Row, for calories
For total points (count reps + calories) in 5 rounds
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.

 

Weather Update

Friday, January 3rd

6am, 7am and 9am classes will be cancelled 

due to inclement weather

WOD: 1.3.14

The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.

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Strength:

Watch a video for this workout“Back Squat 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For max weight
Always Do Full Squats. Partial Squats are never good. They Neglect the hips and hamstrings. When an athlete stops above parallel his knee joints are forced to halt the downward momentum. But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
~Bill Starr, Strength Coach, John Hopkins University

WOD:

Complete as many rounds as possible in five minutes of:

  • 3 Deadlifts,(275/185-pounds)

  • 7 Push Press, (115/75-pounds)

 

WOD: 1.2.14

life isn't about finding yourself
life is about creating yourself

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Strength:

Watch a video for this workout“Shoulder Press 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For weight

 

WOD: “7-minutes in Heaven”

7-minute AMRAP of:

  • 7 Wall Ball (20/14-pounds)

  • 7 Burpees

 

WOD: 1.1.14

 “We must use time wisely and forever realize that the time is always ripe to do right.”
~Nelson Mandela

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“DG”

Complete as many rounds as possible in 10 minutes of:
8 Toes to Bar
8 Kettlebell Thrusters, (35/26-pounds)
12 Kettlebell Lunge Steps, (35/26-pounds)
For Total Reps
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

 

Thruster from Kettlebell Rx with Jeff Martone

WOD: 12.31.13

I hope that in this year to come, you make mistakes.
Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world.  You’re doing things you’ve never done before, and more importantly, you’re doing something.
So that’s my wish for you, and all of us, and my wish for myself.
Make New Mistakes.  Make glorious, amazing mistakes.
Make mistakes nobody’s ever made before.
Don’t freeze, don’t stop, don’t worry that it isn’t good enough, or it isn’t perfect, whatever it is: art, love, or work or family or life.
Whatever it is you’re scared of doing, Do it.
Make your mistakes, next year and forever.
~Neil Gaiman
 
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“TK”

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box Jumps, (36″/30″ box)
12 Kettlebell Swings, (2/1.5-pood)
For Total Reps
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
 
 

WOD: 12.30.13

“One day, you’re 17 and you’re planning for someday.  And then quietly, without you ever really noticing, someday is today.  And then someday is yesterday.  And this is your life.”

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Strength:

Watch a video for this workout“Deadlift 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
Max Weight

The Again Faster Mic’d Instructor – Deadlifts

 

WOD:

Complete as many rounds as possible in 15 minutes of:

20 Push-ups
50 Squats