Wednesday, March 31, 2010 Strength
What’s the most important thing in your life? It’s family. Family may be your actual family or may be represented by the people you associate with. Notice how much they mean to you.
Can we teach Running Mechanics or What? The only Facility in New York With the expertise and experiance that makes changes quick.
Then come in and
Deadlift with Chains coach will choose weights 3 x 10 or 3 x 5 or 8 x 1
Press 3 x 10 or 3 x 5 or 8 x 1
RDL 4x4
Tabata row- total Calorie’s
Post pr’s to comments.
Posted on 03/31 at 05:01 AM
Tuesday, March 30, 2010 Power Snatch
A comparison between makings of a samurai sword and making a CrossFit mind set.
To make a Katana or a Japanese sword the smelter first heats the steel for 3 days and nights. Then breaks the clay stove and gives the best parts of the heated steel to the sword-smith. The sword-smith then folds and hammers out any remaining impurities (under heat) as well as meld the steel together. This is done over time. Don’t think microwave and don’t think you can just run or do some multi million dollar marketed fitness program to be CrossFit Fit. This is the heart of the sword. If there is to high a concentration of any one steel the sword is either to dull or to brittle ( it has a week spot). Just like CrossFit this combination of different metals is the same as our different exercises, durations, modalities,implements etc. This is what makes CrossFitters hard, functional, complete.
Strength
GHR 4 x 6 while holding a plate. This should be hard to do for 6.
5 Rounds for time
5 Power snatches m115# w65#
200 m Med. Ball Run
30 Ab Matt Sit-Ups
Post time to comments
Posted on 03/30 at 05:16 AM
Monday, March 29, 2010 Chipper
WOW———- 3rd place overall….................Austin did great at the New York New Jersey sectionals, representing CrossFit DeWitt correctly. He learned a lot and has a new outlook on competing. Tex gave him a big help with motivation and I am sure it was much appreciated. What would we do without TEX. That’s the kind of group we have. This is what we train for the unknown. That’s why CrossFit is much more than a conditioning program. We grow as a community and individually to handle all obstacles. We are not saying there won’t be stumbling blocks. Some times our time-frame on goal attainment may be off but what we are saying is that we develop a strong sense of tenacity and we just don’t quit!
Strength
Floor Press 4 x 4
Weighted Dips 4 x 4-6
Chipper
30 Box Hops
30 Pull-ups
30 Push-ups
30 Burpees
30 Knees to Elbows
3 x 30/10 jump rope/ Med. Ball Cleans
Post time to comments.
Posted on 03/29 at 05:03 AM
Sunday, March 28, 2010 Austin
Austin update…... it’s over and Austin placed 3rd…..How good is that…...Great Job!!!!!!!!!
120 McKenna, Mike 1 (1370) 542 (09:02) 240 (04:00) 588 (09:48)
102 Tyminski, Daniel 2 (1503) 576 (09:36) 381 (06:21) 546 (09:06)
41 Malleolo, Austin 3 (1540) 582 (09:42) 404 (06:44) 554 (09:14)
107 Goldberg, Dan 4 (1547) 590 (09:50) 344 (05:44) 613 (10:13)
42 Traitz, Ray 5 (1566) 620 (10:20) 310 (05:10) 636 (10:36)
58 Lewis…, Joshua 6 (1569) 602 (10:02) 270 (04:30) 697 (11:37)
46 Marshall, Dennis 7 (1612) 615 (10:15) 277 (04:37) 720 (12:00)
49 Hendricks, Wes 8 (1612) 610 (10:10) 299 (04:59) 703 (11:43)
48 Kaplan, Jason “Rhabdo” 9 (1624) 593 (09:53) 325 (05:25) 706 (11:46)
99 Kaseman, Mike 10 (1634) 577 (09:37) 363 (06:03) 694 (11:34)
Posted on 03/28 at 07:25 AM
Saturday, March 27, 2010 Doing Austin’s WOD
Press those knees out at the bottom Jackie! Great besides that keep that focus.
Update Update Austin finished his first WOD in 9:42, 1st one to finish in his heat. The next competitor finished 1 sec. behind him. Let’s give him some support. Post comments. We will keep you updated.
With Austin Competing today in this exact WOD (1st WOD) we are going to support him by doing the same WOD. We support our community!
For time 15 min. cap
1000m row
30 Burpee Box Hops 24 and 20”
1000m row
Optional for those who want to stay and do Sundays WOD -Event 3 Sunday
For time 17 min. cap
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
We will post support to comments.
Posted on 03/27 at 05:00 AM
Friday, March 26, 2010 Fran
Austin teaching a new foundation class. This is how perfection is started.
Don’t forget Austin is in Jersey competing in the CrossFit Sectional. He is part of our community and could use our support. Post comments here or on our face-book site! We will post his WOD again Sat. Morning. Stay Focused Austin!
Tex and Austin seem to think you would enjoy a nice little WOD called “Fran”. Let’s pr this one and post new numbers on the board!
Fran
21-15-9
95#m 65#w
Thrusters
Pull-ups
Post pr’s to comments
Posted on 03/26 at 05:00 AM
Thursday, March 25, 2010 Linda
Spencer post WOD. He and everyone else busted there butts in this WOD. This is the inner drive we keep talking about, committing to a purpose and fallowing through with it. This is something that has to grow from within not something you can buy at the store or fake. When your challenged in life you will subconsciously revert back to a challenging experience you conquered (mentally or physically) and figure out a way to conquer this challenge.
For those of you who didn’t catch the site yesterday Austin is on his way down to New York/ New Jersey sectionals Sat and Sun. We have the up-most confidence he will do great and represent us more than we can ask for. Keep an eye on our site as I will update it as I get information. This is the weekend schedule.
Event 1
15 Min Cap
Row 1k
30 Burpee Box Jumps 24” Men/20” Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Linda ” 3 bars of death”
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
Post time to comments.
Posted on 03/25 at 05:09 AM
Wednesday, March 24, 2010 Strength
Look forward to some more outside WODs. Especially on the pull-up stations.
Austin will start his trek down to the New York/ New Jersey Sectionals. We will try to keep you updated as much as possible. We have a lot of faith in Austin and think he’s going to do great. Here are the WODs. See what you think.
Event 1
15 Min Cap
Row 1k
30 Burpee Box Jumps 24” Men/20” Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Working on your strength with some change of position.
strength
3 x 10 or 8 x 1 coach will decide
Then
3 x 500m row with 1 min. rest between sets.
Post pr’s to comments.
Posted on 03/24 at 05:22 AM
Tuesday, March 23, 2010 Team WOD
On Sat. CrossFit DeWitt brought in our new Pull-up station. How freakin nice is this contraption. Can’t wait to pull it outside and get some good WODs on it.!
Strength
3 x 10 or 5 x 3
Team WOD
AMRAP 15 min.
1000 m Row
200 m Sprint -no jogging
20 Pull-ups
50 AB Matt Sit-Ups
Post team and rounds to comments.
To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb
Posted on 03/23 at 05:13 AM
Monday, March 22, 2010 Post Baby Shower
On this past Sat. after the CrossFit DeWitt WOD the community threw a “Future Fitter party” for Josh and Lisa. I brag about how great our community is all the time and will continue to do so but this had to be one of the greatest things ever done. You guys are all right. What more can I say,.......More Burpees .
Notice Tex. It must have been something to do with the rabbit.
I would also like to take a min. (or as long as it takes you to read this) to say how proud we are of Weslyn. This girl is probably one of the most diverse, competent, talented girls we know. This pic was taken post WOD. Not only did she play the whole song but it was perfect. Keep it up Weslyn.
Strength 3 x 10 or 3 x 5
Now for the WOD.from the main site.
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds to comments.
Posted on 03/22 at 04:59 AM
Saturday, March 20, 2010 Good more ning (not a spelling error)
Think of how committed you are to get up in the AM for some Functional conditioning done at a High Intensity and Constantly Varied. Whatever we put up for a WOD CrossFitters handle it, both mentally and physically.
3 rounds
for time
20 Power Cleans m95# w65#
Plate push down and back
20 Pull-ups Since you know how to do them now.
Post time to comments.
Allison making huge progress.
Posted on 03/20 at 05:10 AM
Friday, March 19, 2010 Isabel
Since it’s Friday we will be in and out but our main focus is on improvements and as Tex says “measurable growth”.
Isabel
30 reps for time
Snatch 135 pounds
3 min. rest
Then
2 x 200 m run with 1 min. rest between sets
Post time to comments.
Janice earning every Rep! She doesn’t quit!
Posted on 03/19 at 05:06 AM
Thursday, March 18, 2010 3 min. of Fun
CrossFit DeWitt would like you to know how much we appreciate you and the energy you bring to the community. Keep it up.
3 rounds for time
3 min. burpees
waiter walk 40 yrds 45#m 25#w
3 min. rest
3 min. Overhead Squats 95#m 65#w
50 Ab Matt Sit-ups
rest 3 min.
Post time to comments.
Lisa with perfect form!
Posted on 03/18 at 05:05 AM
Wednesday, March 17, 2010 Strength
You are what you think about on a regular basis. Pay attention to your thoughts, are they what you want to happen?
Warm up is progressive. Round 1 is at a comfortable pace. each round increases in speed. Last round id for time.
Deadlift 3 x 5 or 8 sets and coach prescribes weight. Chains, Bands, Tires and anything else we can think of.
RDL 4x4 or sled walk with 20 paces.
Press 3 x 5 or 4 x 4
Dips 4 x max
Metcon:
Tabata Sprint
Post pr’s to comments.
Josh, Tex and Austin working on the new Pull-up station. Joe helped as well, he was probably getting a breather. Thanks for the help and admitting who did it.
Posted on 03/17 at 05:06 AM
Tuesday, March 16, 2010 Elizabeth
I (you) are going to focus on enhancing your life by changing how I (you) look at it. I focus on what I (you) can change and change it. I Let the small things roll of my back. What’s really important?
OK let’s get to it. Each person will stagger start every 2 min.
Elizabeth
For time
21-15-9
Clean 135 lbs
Ring Dips
Then
1,000 m row for time.
Post time to comments.
Posted on 03/16 at 05:00 AM
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