WOD - FRIDAY, FEBRUARY 8TH 2013

- HOW ABOUT GREG HITTING A 51 3/4 INCH BOX JUMP TODAY!

DYNAMIC WARM-UP THEN:

- WE WILL GIVE EVERYONE A 5-7 MIN TIME FRAME TO GET EVERYTHING FOR THE WORKOUT SET UP AND WORK ON SPECIFIC MOVEMENTS FOR THE DAYS WORKOUT.  COACHS WILL BE AROUND TO HELP OUT AND GIVE ANY TECHNIQUE/POINTERS.

STRENGTH
"GUIDO FRIDAY"
1 SET OF 10 EVERY 2 MIN.
3X10 STRICT RING DIPS
CANT DO A RING DIP - WORK UP TO THE LIGHTEST BAND YOU CAN USE
DIRECTLY AFTER YOUR 3RD SET PERFORM 1 SET OF MAX EFFORT CLAPPING PUSHUPS

WOD
30 HSPU
40 PULLUPS
50 KB SWINGS(53/35)
60 ABMAT SITUPS
70 BURPEES

RESULTS FROM 2/7/13

COMPETITORS

WARM-UP
BURGENER WARMUP W/ THE BAR
20 OHS
10-20 - C2B PULLUPS
10 MIN MOBILITY

A. 2 POSITION SNATCH - 15 MINUTES TO WORK UP TO A HEAVY SINGLE
THEN:4X1@90%
- REST 60 SECONDS BETWEEN REPS.
- (GROUND - BELOW THE KNEE)

B. SNATCH PULLS - 3X3  -
- REST 2 MIN BETWEEN SETS
- STRAPS ARE RECOMMENDED.
- I HAVE 2 PAIRS AT THE GYM SO YOU GUYS CAN USE THEM, BUT IF I WAS YOU I WOULD GO PICK UP A PAIR AT DICKS (HAHA) OR MODELLS FOR LIKE $10 BUCKS.


C. "THE CHIEFS SNATCH"
5 ROUNDS - 3 MIN ON 1 MIN OFF
3 POWER SNATCHES (135/95)
6 HR PUSHUPS
9 AIR SQUATS
- PICK UP FROM WHERE YOU LEFT OFF.  SO AT THE END OF YOUR 1ST RD YOU COMPLETED 1 ROUND+6 HR PUSHUPS.  YOU WILL PICKUP YOUR 2ND ROUND STARTING AT YOUR AIR SQUATS.
- SCORE =TOTAL FULL ROUNDS AT END OF WOD!

REST 10 MIN

D. 5 ROUNDS NOT FOR TIME
25 DOUBLES (UNBROKEN)
10 GHD SITUPS
5 STRICT GHDS

WOD - THURSDAY, FEBRUARY 7TH 2013

* ROPE CLIMBS WERE GREAT TODAY!  REAL COOL TO SEE EVERYONE ATTEMPT OR EVEN GET UP THE ROPE FOR THEIR FIRST TIME. BRING IT FOR THE 2K TOMORROW.

6AM ROPE CLIMBS!

- THIS GUY IS CLASSIC AND THE EFFING TRUTH!



- BORING AS HELL VIDEO - BUT WATCH THE START AND THE END.

WARM-UP
2 MIN DOUBLES
10 FRONT SQUATS (BAR)
10-20 T2B

STRETCH
HIPS
CHEST
TRICEPS
QUADS

STRENGTH
FRONT SQUATS - 3X5 @85%

WOD
25 MINUTE TIME CAP COMPLETE THE FOLLOWING:

- ESTABLISH A 1RM BOX JUMP FROM A 2 FOOTED STANDING POSITION

- 2K ROW FOR TIME

GROUP RESULTS FROM 2/6/13

RESULTS FROM 2/6/13 - COMPETITORS

COMPETITORS
* RECOVERY DAY
#1. 20-30 MIN OF SLOW CONVERSATION PACE - ROWING/RUNNING/BIKING/SWIMMING - CHOOSE ONE THAT MAKES YOU HAPPY
#2. SPEND 1 HOUR OF MOBILTY

WOD - WEDNESDAY, FEBRUARY 6TH 2013

* CONGRATS TO BRIAN AND LACEY ON THERE NEW BABY BOY DEKLAN!

WARM-UP

1 MIN THERE AND BACK
15 BURPEES

ACCUMULATE 1 MIN L-SIT

TEACH
ROPE CLIMBS

COACHS STRETCH

LATS

QUADS

HIPS

SHOULDERS

WOD

5 ROUNDS

3 ROPE CLIMBS (SUB 10 RING ROWS)

15 HAND RELEASE PUSHUPS

21 OH WALKING LUNGES (45/25)

400M RUN

MOTISI(EXCEPT HE DID CLEANS) - JP AND MIKE WORKING ON PERFECTING THE SNATCH! THEY ALL LOVE THE SNATCH.

GROUP RESULTS!

COMPETITORS

A. HI - HANG SQUAT CLEAN
2+1.2+1.2+1. X 3 @ 70% -75%-80% OF 1RM CLEAN. WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER.  SO YOU WILL HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT,  THEN 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 JERK ON YOUR 2ND CLEAN.  THAT IS 1 SET - REPEAT FOR 3 SETS.

B. 4X5 DEFICIT DEADLIFT ( STAND ON A 45# PLATE) (MAKE SURE FORM IS PERFRCT)

B1. 4X12 GHD SITUPS
- REST 2 MIN BETWEEN SETS

C. FOR TIME:
40 C2B PULLUPS
40 BURPEES
30 C2B PULLUPS
30 BURPEES
20 C2B PULLUPS
20 BURPEES

D. 4 SETS - 10MPH@10% INCLINE ON THE TREADMILL.
HOLD FOR AS LONG AS POSSIBLE!

COMPETITORS!

WOD - TUESDAY, FEBRUARY 5TH 2013

- QUICK ANNOUNCEMENT THE SUNDAY PARTNER PERV WORKOUT WILL BE MOVED TO 9AM FOR JUST THIS WEEKEND ONLY.  WE ARE HAVING OUR OFFICE BUILT AND OTHER RENOVATIONS TAKING PLACE.



WARM-UP
- BURGENER WARM-UP
(DOWN+UP, DOWN+UP+ELBOWS HIGH OUTSIDE, MUSCLE SNATCH , SNATCH LAND, SNATCH DROP)
- SKILL TRANSFERS
(SNATCH PUSH PRESS, OVERHEAD SQUAT, PRESS UNDER, SNATCH BALANCE, HEAVING SNATCH BALANCE, HANG SQUAT SNATCH, FULL SNATCH)



COACHS STRETCH

STRENGTH
SHOULDER PRESS
3X3 @ 85%
THEN:AMRAP @75%

WOD
7 ROUNDS
35 DOUBLE UNDERS
1 SNATCHES (FULL SNATCH) (IF YOU MISS A SNATCH THAT COUNTS AS A ATTEMPT AND WILL SCORE YOU ZERO POUNDS!)

EXAMPLE:
WORKOUT TOOK ME 6:11
RD 1 - 1 SNATCHES @ 100#
RD 2 - 1 SNATCHES @ 105#
RD 3 - 1 SNATCHES @ 110#
RD 4 - 1 SNATCHES @ 115#  (MISSED) (SCORE = 0)
RD 5 - 1 SNATCHES @ 120#
RD 6 - 1 SNATCHES @ 125#
RD 7 - 1 SNATCHES @ 130#

ON THE BOARD FOR YOUR FINAL SCORE IT WILL SAY:
6:11/ 690#

CASH-OUT:
100 WEIGHTED ABMAT SITUPS (25/10)

RESULTS FROM GROUP 2/4/13

COMPETITORS

WARM-UP

BURGENER WARM-UP + SKILL TRANSFERS X 2

3 ROUNDS - NOT FOR TIME

10-15 T2B
1 ROPE CLIMB - LEGLESS

10 MIN MOBILITY

A. GROUP WOD

THEN: 7X1 @ 90% OF GROUP WOD MAX WEIGHT

B. SNATCH BALANCE + OHS
THEN: 5X2 AHAP

  

C. BACK SQUATS 4X5 – AHAP

WOD

5 ROUNDS

10 PUSH PRESS (165#/105#)

10 KB SWINGS (104#/70#)

RESULTS FROM COMPETITORS

WOD - MONDAY, FEBRUARY 4TH 2013

**HAPPY BIRTHDAY ANNE-MARIE AND PETE!!**

PERV SUNDAY WINNERS "THE POLAR PERVS!"
THANK YOU KAUAI CROSSFIT FOR THINKING OF OUR GYM/MEMBERS AND SENDING SOME SHIRTS OUR WAY! 

WARM-UP
1 MIN DOUBLES
25 WALKING LUNGES
20 LIGHT KB SWINGS
15 KIPS

TEACH 
PUSH PRESS

COACHS STRETCH
HIPS
SHOULDERS
LOW BACK

STRENGTH
BACK SQUATS
3X3 @85% OF YOUR 3RM.
THEN: AMRAP @ 78%

WOD
AMRAP 10 MIN LADDER
1-1-1-2-2-2-3-3-3-4-4-4 - ETC....
PUSH PRESS (95/65)
T2B
KB SWINGS (53/35)


COMPETITORS

WARM-UP
- 500M RUN
- 100 DOUBLE UNDERS
- SPEND 3-5 WORKING ON YOUR WORST CF MOVEMENT!

A. CLEAN AND JERK TO A MAX. (LET THE WEIGHT DICTATE HOW HIGH YOU GO)
THEN: 5X1@90% OF DAYS MAX
- REST 90 SEC BETWEEN SETS

B. FRONT SQUATS 5X3 AHAP
THEN: AMRAP @ 85% OF DAYS 3RM.

C. CONDITIONING
10 ROUNDS EVERY 2 MIN
3 MUSCLE-UPS
5 CLEANS (225#/135#)
7 BURPEES

D. 150M ROW X 5
REST 30 SEC IN BETWEEN EACH SET

TEAM RESULTS

WOD - SUNDAY, FEBRUARY 3RD 2013

THE FAM SUPPORTING MOL AT THE HAIL TO THE QUEEN COMP!

MOLLY TAKES FIRST AT THE HAIL TO THE QUEEN FINISHING WITH A 1ST PLACE DOMINATING PERFORMANCE!

PARTNER PERV SUNDAY

WARM-UP
400M RUN
20 KIPS
1 THERE AND BACK WALKING LUNGES

"TRIPLE TEAMING ANGIEISH"
*COMPLETE WITH A TEAM OF THREE*
* 2 PEOPLE MAY WORK AT A TIME
200 PULL-UPS
200 PUSHUPS
200 ABMAT SITUPS
200 AIR SQUATS

SATURDAY, FEBRUARY 2ND 2013

COACH ROB HITTING A 500# DL AT A BODYWEIGHT OF 180#

DIANE RESULTS!

COMPETITOR RESULTS!

* DIANE!! DEADLIFT TECHNIQUE WAS FANTASTIC TODAY AS EVERYONE REALLY FOCUSED ON KEEPING THAT CHEST UP, DRIVING THROUGH THE HEELS!  KIPPING HANDSTANDS HAVE ALSO COME ALONG WAY WITH A FEW ATHLETES GETTING THERE FIRST ONES TODAY AS WELL AS SOME ATHLETES FIRST TIME UP ON THE WALL!

** COMPETITORS GREAT DAY TODAY! A CRAP TON OF PR'S ON THE DEADLIFTS AS WELL AS DIANE NUMBERS.  WE NOW HAVE 3 GUYS IN THE 500# DL CLUB (SANTORO AND SCOTT WITH 500# AND KEVIN WITH 505#), AND 2 GIRLS IN THE 300# CLUB. (KAIT W 335# AND KERI WITH 305#)

*** MOLLY WILL BE COMPETING AT CROSSFIT LONG ISLAND CITY TOMORROW ALL DAY! HER FIRST HEAT STARTS AT 10:30.  COME OUT AND WATCH HER DOMINATE!!!

**** OPEN GYM 9-10AM!

***** THE NEW AND IMPROVED PERV PARTNER SUNDAY WILL BE AT 10AM SHARP!

COMPETITORS

A. 15 MIN TO ESTABLISH A 1RM SNATCH

B. 15 MIN TO ESTABLISH A 1RM CLEAN AND JERK

C. ME FRONT SQUATS @ 80% OF LAST WEEKS 1RM
REST 1 MIN
100 DOUBLES
REST 1 MIN
ME FRONT SQUATS @ 80% OF LAST WEEKS 1RM
REST 1 MIN
50 DOUBLES

- SCORE = REPS AND TIME TO COMPLETE DOUBLES


D. CONDITIONING FOR TIME
30 WALLBALLS (20/14)
15 POWER SNATCHES (135/95)
30 WALLBALLS
12 POWER SNATCHES (155/105)
30 WALLBALLS
9 POWER SNATCHES (185/125)