Adaptive Athlete Breaks CrossFit Barrier

“Do what you can with what you have where you are.”
~Teddy Roosevelt

can 1 |kan|

modal verb ( 3rd sing. present can ; past could |ko͝od| )

1. be able to: they can run fast | I could hear footsteps | he can’t afford it.

• be able to through acquired knowledge or skill: I can speak Italian.

• have the opportunity or possibility to: there are many ways vacationers can take money abroad.

Can’t may be one of the most misused words in modern English.  Often people say that can’t do something, suggesting that it is a physical impossibility, it cannot be done; it is unachievable.  All too often I have heard people say this without even trying or making an attempt.  The truth is that what they are really saying is that they won’t.  They don’t want to try or work hard enough to make it happen.  True success never comes easy, and it is the person who is willing to struggle and strive that overcomes the obstacles to do incredible things.

“And we know it’s never simple, never easy.”

Here is the story of an incredible athlete who overcame challenges far greater than any of us ever face to accomplish things that were once though impossible and unachievable.  Her story is an inspiration to all of us, and I hope will make you question yourself before ever using the word can’t again.

Adaptive Athlete Breaks CrossFit Barrier

Steph will be joining us Saturday, October 12th at 5:30 to conduct a Double-Under Seminar.  If you would like to attend, please speak to Adam about registering.  Space are limited.

WOD: 10.3.13

The hippopotamus, he is not born going, “Cool bean, I am a hippo.” No way, José. So he tried to paint the stripe on himself to be like the zebra, but he fool no one. And then he tried to put the spot on his skin to be like the leopard, but everyone know he is a hippo. So at certain point, he look himself in the mirror, and he just say, “Hey, I am a hippopotamus, and there is nothing I can do about it.” And as soon as he accepts this, he live life happy.
Happy as a Hippo.

Be the Jaguar


Finding and Developing Your Handstand Push-up


HOLD for 1 minute, 45 seconds, 30 seconds, 15 seconds:


6 ROUNDS for Quality:

WOD: 10.2.13

“Twenty years from now you will be more disappointed by the things that you didn’t than the ones you did do.  So throw away the bowlines.  Sail away from the safe harbor.  Catch the trade winds in your sails.  Explore.  Dream.  Discover.”
~Mark Twain


5 Rounds of:

6 Deadlifts

6 Clean High Pulls

6 Front Squats

6 Push Jerks

6 Back Squats

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
Athletes are to START LIGHT, and add weight after each completed sequence of seven.

*Score Max Weight


Clean High Pull

WOD: 10.1.13

A Native American grandfather was talking to his grandson about how he felt. He said, “”I feel as if I have two wolves fighting in my heart. One wolf is the vengeful, angry, violent one. The other wolf is the loving, compassionate one. The grandson asked him, Which wolf will win the fight in your heart? The grandfather answered, The one I feed.


““Dr. Tabata’s Revenge””

Tabata Weighted Pull-ups, (35/25 pounds)
Tabata Weighted Squat, (45/35 pound plate)
Tabata Weighted Ring Dip, (35/25 pounds)
Tabata Deadlift, (165/115 pounds)
*Rest one-minute between exercises.
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with one minute rest between exercises.
*Your score is the total number of reps.
Tabata is in reference to a 1996 study by Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo, Japan. The regimen uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

WOD: 9.30.13

“In a minute there is time for decisions and revisions that a minute will reverse.”
~T.S. Elliot



Row 1000m

Immediately followed by 5-Rounds of:

15 Burpees

15 Kettlebell Swings (2/1.5-pood)

For time.


Quick Rowing Tips with Jason Khalipa


Come Join Us!!!!!

Attention All Members,

You are all invited to come join Coach Mike and Coach David tomorrow morning to help get more than 1000 participants warmed-up and ready for the American Diabetes Association’s Step Out: Walk to Stop Diabetes event which is taking place at Jones Beach.  Step Out is a walk that raises awareness about diabetes as well as much needed funds to prevent and cure diabetes. Step Out also engages individuals, families and organizations who want to become involved in the community and help change the future of diabetes.

If you are interested in joining us on stage to help assist with the warm-up please email Mike at and arrive by 9:15 tomorrow morning at Field 5 dressed in your Invasion Gear….

For those of you that would like to stay for the walk please see the information below:

Walk begins: 10:00 a.m.

Walk length: 1-5 miles. Participants are not required to complete the entire route.

Event Parking:  Field 5 (Nikon theater/Zach’s Bay)

I hope you all can make it,


WOD: 9.29.13

“Unless you try to do something beyond what you have already mastered you will never grow.”
~Ralph Waldo Emerson


Run 1000m

followed immediately by 5 Rounds of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats

Recommended Weight:
GPP (115/75-pounds)
Competitor’s (135/95-pounds)


WOD: 9.28.13

 “Run when you can, walk when you have to, crawl if you must; just never give up.”


The Story of Fran by Greg Glassman

Watch a video for this workout“Fran”

Thrusters (95/65-pounds)
21-15-9 reps, for time

Stronger Front Squat Tip

WOD: 9.27.12

“My life is composed of a lot of hours that I wish would hurry up, just to get a couple of hours that I wish would last way longer”

Clean from above the Knees



“Front Squat”

Front Squat
1 RM
For weight
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out

CrossFit Front Squats

WOD: 9.26.13






70 Burpees
60 Sit-ups
50 Box Jumps (24/20-inches)
40 Kettlebell Swings (1.5/1-pood)
30 Pull-ups
20 Handstand Push-ups
For time:



WOD: 9.25.13

Go 24 hours without complaining.

(Not even once).

Then watch how your life starts changing!


“Tabata Hope”

Tabata Intervals of:
Power Snatch (75/55-pounds)
Box Jumps (24/20-inches)
Thrusters (75/55-pounds)
Chest-to-Bar Pull-ups
For Total Reps
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.

Power Snatch