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 CFInvasion@aol.com 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

WOD: 9.24.13

“Forget all the reasons it won’t work, and believe the only reason it will.”

Coaching Tips from Danny DeVito


“Powerlifting Total”

Back Squat 1 Rep Max
Bench Press 1 Rep Max
Deadlift 1 Rep Max
For Total Weight

“Proper Bench Technique” with Shane Sweatt and Laura Phelps

WOD: 9.23.13

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

~Greg Glassman



“Push-up Virtuosity”

Perform 100 Push-ups scaled to the highest level of your ability. (Push-ups may be done on the knees or with a box, but once a standard is established do not deviate from it.) Each time that you stop or break form Run 200 meters)
For Virtuosity and Time
Virtuosity is defined in gymnastics as “performing the common uncommonly well.” But more importantly, more to my point,…it is always the mark of true mastery (and of genius and beauty).
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.
~Greg Glassman

Push Up Progression Pt.1


Push Up Progression Pt.2


Push Up Progression Pt.3


WOD: 9.22.13

“Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb.”
~Sir Winston Churchill

teamwork2 copy

Team WOD: 25-min AMRAP

This is a partner WOD.  Partner 1 will perform the following:

200m Farmer’s Carry (53/35-pound kettlebells)

50m Waiter Walk (53/35-pound kettlebells, right arm)

50m Waiter Walk (53/35-pound kettlebells, left arm)

Partner 2 will Row.  Once Partner 1 returns, he will take over the Row while Partner 2 performs the work listed above.  Repeat this sequence for 25-minutes.  Your team score will be total distance rowed.



Today’s Event! 3-6PM



There will be 2 divisions, scaled and Rx.

Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 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.

We will be running heats of 20 every half hour.


Fight Gone Bad Explained

For the Competitor’s there will be 5 Head-to-Head Individual Match-ups:

  1. 30 Muscle -ups for time.

  2. Grace

  3. Isabel

  4. Diane

  5. Yoke Carry and Push

Best out of 5 wins the event!