WOD: 9.20.13

“I was taught that the way of progress is neither swift nor easy.”
~Marie  Curie
demotivational-posters-onward-to-victory
 
 

CrossFit – Pull-Up Virtuosity: Part 1

“Nicole”

400 meter Run
Max rep Pull-ups
As many rounds as possible in 20 minutes
Note the number of pull-ups for each round.

 

WOD: 9.19.13

There’s a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something you accept no excuses-only results.

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“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps

WOD:

“Cleans on the Minute”

With a continuously running clock do one Clean the first minute, two Cleans the second minute, three Cleans the third minute… continuing as long as you are able.

Use as many sets each minute as needed.
For total reps

 

Power Clean

WOD: 9.18.13

“I’ve missed more than 9000 shots in my career.  I’ve lost almost 300 games.  26 times, I’ve been trusted to take the game winning shot and missed.  I’ve failed over and over again in my life.  And that is why I succeed.”
~Michael Jordan
demotivationalpost-1

 

Romanian Deadlifts

5-5-5-5-5

WOD:

3 Rounds for time of:

Run 800m

50 Wall Ball (20/14-pounds)

 

 

This Weekend’s Activity Schedule for the Bellmore Street Fair

BELLMORE STREET FAIR 2013 CLASS SCHEDULE

9/21- SATURDAY

9/22- SUNDAY

8:00AM – GPP CLASS

8:00AM – GPP CLASS

9:00AM – GPP CLASS

 

9:00AM – OPEN GYM

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

10:00AM – OPEN GYM

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

10:00 AM –

OPEN GYM & FREE TRIAL CLASS

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

11:00AM – GPP CLASS

11:00AM – GPP CLASS

12:00PM – GPP CLASS

12:00PM –

OPEN GYM & FREE TRIAL CLASS

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

1:00PM – OPEN GYM

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

1:00 – CF KIDS CLASS

EMAIL CFINVASION@AOL.COM TO RESERVE A SPOT FOR YOUR CHILD FOR THIS CLASS

2:00PM – OPEN GYM

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

2:00 – OLYMPIC LIFTING CLASS

(OPEN TO ALL MEMBERS)

3:00PM –

CROSSFIT LEAGUE MATCH COMPETITION VS CROSSFIT COBALT

3:00 – OLYMPIC LIFTING CLASS

(OPEN TO ALL MEMBERS)

4:00PM –

CROSSFIT LEAGUE MATCH COMPETITION VS  CROSSFIT COBALT

4:00 – CORE CLASS

(OPEN TO ALL MEMBERS)

5:00PM –

CROSSFIT LEAGUE MATCH COMPETITION VS CROSSFIT COBALT

5:00PM –

OPEN GYM & FREE TRIAL CLASS

(GYM WILL BE OPEN FOR MEMBERS TO COME IN ON THERE OWN AND WORK ON ANYTHING THAT THEY WOULD LIKE TO IMPROVE ON)

 

WOD: 9.17.13

“One machine can do the work of fifty ordinary men.  No machine can do the work of one extraordinary man.”
~Elbert Hubbard

demotivationalpost

WOD:

Tabata Intervals of:

  • Squat Jumps

  • Push Press (45/35-pounds)

  • Overhead Squats  (45/35-pounds)

  • Snatch Balance (45/35-pounds)

  • Med Ball Cleans (20/14-pounds)

 

CrossFit HQ – Snatch Balance

CrossFit – Medicine Ball Cleans, Andrew Thompson

WOD: 9.16.13

“The greatest fear in the world is of the opinion of others, and the moment you are unafraid of the crowd you are no longer a sheep, you become a lion.  A great roar arises in your heart, the roar of freedom.
~Osho
demotivationalpost

WOD:

The Clean Deadlift

3-3-3-3-3

 

Cleaning from the Ground, Coach Burgener

then

5 Rounds for time of

20 Box Jumps (20″/24″)

Sprint 50m

WOD: 9.15.13

When you wake up 
in the morning 
you have to choices…
go back to sleep
and dream your dreams
or wake up & chase those dreams
when-you-wish-star-dreams-best-demotivational-posters

 

GPP:

Watch a video for this workout“Grace”

Clean & Jerk (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 

Competitor’s:

“Isabel”

Snatch (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

and

Watch a video for this workout“Grace”

Clean & Jerk (135/95-pounds)
30 reps for time
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

WOD: 9.14.13

“Sucking at something is the first step to becoming sorta good at something.”
~Jake the Dog
 photo-6 copy
 

WOD:

Alternating Intervals of:

1-minutes of Rowing (for calories)

1-minutes of Double-Unders (for reps)

2-minutes of Rowing (for calories)

2-minutes of Double-Unders (for reps)

3-minutes of Rowing (for calories)

3-minutes of Double-Unders (for reps)

4-minutes of Rowing (for calories)

4-minutes of Double-Unders (for reps)

 

The Again Faster Mic’d Instructor – The C2 Rower, Part 1

WOD: 9.13.13

 Life is to blame for everything.

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WOD:

21-15-9-9-15-21 Reps of:

Thrusters (95/65-pounds)

Pull-ups

WOD: 9.12.13

If You Change The Way You Look At  Things,
The Things You Look At Change.
 photo-6
 

Skill: The Kipping Pull-up

GPP:

10 minute AMRAP:

10 Ring Rows

10 V-Ups

10 Box Jumps

 

Competitor’s:

 

CrossFit Gymnastics Total

  • Max Effort Muscle-ups

  • Max Effort Handstand Push-ups

  • Max Effort L-Sit

CrossFit Gymnastics Total

WOD: 9.11.13

“Some believe it is only GREAT POWER that can hold evil in check.  But that is not what I have found.  I have found that it is the small everyday deeds of ordinary folk that keep the darkness at bay.  Small acts of kindness and love.”
~Gandalf

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“"HOTSHOTS 19"”

Six rounds for time of:
30 Squats
19 Power clean, (135/95-pounds)
7 Strict Pull-ups
Run 400 meters
For Time

Hotshots 19 WOD

WOD: 9.10.13

“Never let the future disturb you.  You will meet it, if you have to, with the same weapons of reason which today arm you against the present.”
~Marcus Aurelius
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“Tabata This”

Tabata Squats
Tabata Rows
Tabata Pull-ups
Tabata Sit-ups
Tabata Push-ups
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute break between exercises.
Scoring: Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
The Tabata “lowest set” scoring has to do with the initial application of the 20:10 work/rest application. It was introduced by Dr. Tabata to assist his bicycle athletes with an increase in VO2 max, and increase work capacity. The idea was not to 100% tax the athletes quickly, but rather to keep them at a high level of work over the entire set of 20:10 work/rest cycles. He would find out what the max wattage the athletes could hold, then would have them do the Tabata workout sessions from start to finish at 85% of their max wattage.

Tabata isn’t about “dash and crash,” It’s about going consistently hard throughout the entire workout. If your first set gets you 25 reps, and your last set gets you only 3, you’re missing the boat on this particular type of exercise. Try holding back a bit in the start, so you can finish at or near the same number of reps, or if you’re a glutten, push yourself harder to not fall off pace!

We don’t always score this way, but when we do it’s because we want you to work hard and not dog it for a single round. If you do have a bad round though it’s okay, we forgive you, but still give it your all. You’re only cheating yourself if you don’t!