March 2014

Thursday, March 6th

 

10 Minute EMOM 

Even - 6 Barbell Bent Over Rows

Odd - 5 Back Squats  

 

Metcon

"Death by Thruster"

Start a running clock. In the first minute, Do 1 Thruster. In the second minute,  Do 2 Thrusters  In the third minute, Do 3 Thruster  Keep adding a Thruster  until you can no longer complete the necessary Thruster within the minute time frame. 

 

Post load and reps to comments.

 

RESOURCES/ARTICLES 

Fashion v. Function via PowerAthlete

The Psychological Requirements of Weightlifting via Breaking Muscle

Blog tags: 
Continue Reading

Wednesday, March 5th

 

"Floor it"

3 Rounds for Time 

25 Kettlebell Swings

25 Box Jumps

25 Push Press

25 Wallballs

 

RESOURCES/ARTICLES 

CrossFitters: Are We Really That Crazy? via WODTalk

The Last Disposable Action Hero via NYT

Blog tags: 
Continue Reading

Tuesday, March 4th

February PRs - CONGRATS!! 

  • Kit - Double Unders; Front Squat 97# (x5)
  • Kristin - Front Squat 147#, Back Squat 160# (x5), Deadlift 143#, 10 DUs, Push Press 110# (x2)
  • Krista - Back Squat 110#
  • Law - Push Press 135#, Bench 215#
  • Alan - Bench 215#, Kipping HSPU
  • Terry - Hang Clean 110#, Kipping HSPU; Push Press 165# (x3)
  • Gian - Bench 185# (x3); 6 DUs; Deadlift 215#(x5)
  • Kevin - Deadlift 205#
  • Holly - Deadlift 95# (x5)
  • Len Deadlift 145# (x5)
  • Tom - Push Press 155# (x3); Split Jerk 165#
  • Erin - Deadlift 160# (x5)
  • Craig - Deadlift 165 (x5) 

Strength

Hang Power Cleans

 

Accessory

3 RNFT (rounds NOT for time)

1 minute of Beat Swing Practice

Handstand hold with chest facing wall (30-60s)

False Grip Practice (15s)

Hollow body hold (1min)

 

RESOURCES/ARTICLES 

CrossFit Girls are Beautiful via CrossFit Journal

Building the Upper Body - for the ladies via LBEB

Blog tags: 
Continue Reading

Monday, March 3rd

March Athlete of the Month: Lawrence aka "Law" 

  • When and how did you first find CrossFit? GOOGLE BASED ON A RUMOR THAT ONE WAS OPENING IN GREENWICH.  Have ALWAYS HAD AN INTEREST BUT NOTHING WORKED SCHEDULE WISE UNTIL YOU OPENED.
  • What about CrossFit 06830 appealed to you and has kept you involved?  THE CONSTANT CHALLENGE AND VARIETY OF WORKOUTS
  • It takes a lot of commitment to keep showing up at the crack of dawn, and it’s really something to realize the give and take that people and families make to come in. What keeps you coming in? CONSTANT IMPROVEMENT IN MY OVERALL FITNESS AND I FIND THAT I AM A MUCH MORE PLEASANT PERSON AFTER GETTING CRUSHED 3-4x A WEEK
  • What about the community? EVERYONE HAS A POSITIVE ATTITUDE AND THAT DEFINITELY HELPS WHEN YOU ARE PUSHING SO HARD.
  • There’s a lot to get out of a gym like ours other than what happens in classes. Speaking of that, lets hear a bit about you outside of the gym.  I WORK IN REAL ESTATE PRIVATE EQUITY AT A FIRM IN GREENWICH AND WORKOUT IN THE MORNINGS BECAUSE I NEVER KNOW WHEN IM GOING TO GET OUT OF WORK.  I HAVE AN 8 MONTH OLD DAUGHTER AND OUTSIDE OF THE GYM AND THE OFFICE SHE IS MY PRIORITY. 
  • How about hobbies outside of CrossFit? What do you do to relax? GOLF, SKIING AND EATING (DONT KILL ME EJ) & BELIEVE IT OR NOT CROSS FIT IS VERY RELAXING TO ME
  • Did you have any injuries before CF? How have you dealt with them? YES I HERNIATED A DISK 5 YRS AGO AND WENT TO AN ORTHO AND THEN DID PT, HURT IT AGAIN A FEW YEARS BACK AND USED A GOOD CHIROPRACTER AND WAS MUCH HAPPIER.  ONE OF THE HUGE DRAWS ABOUT OUR GYM TO ME WAS THE FOCUS ON MOBILITY.  SINCE JOINING I HAVE IMPOVED MY STAMINA, STRENGTH AND MOBILITY AND FEEL BETTER THAN I HAVE IN YEARS
  • Any nicknames? MANY BUT NONE THAT I WOULD LIKE TO SHARE :)
  • Last stock question: What do you think we should look for in a future Athlete of the Month? SOMEONE WHO IS MOTIVATED, ATTENDS FREQUENTLY AND WANTS TO IMPROVE EVERYDAY....KIT????

 

Strength

Bench Press 

5x3

Front Squat

5x3

 

Cash Out 

1K Row

 

Post load and time to comments.

 

RESOURCES/ARTICLES

6 Tips so You Don't Ever Fall Out of Love with CrossFit

Meet the Man Who Has Eaten Pizza Everyday for 25 Years

Continue Reading

Sunday, March 2nd

REMINDER: 11:15AM today we're having a nutrition seminar and providing samples from Cross Cuisines! This is free and we encourage you to come and feel free to bring friends/family.

 

WODMake up of CrossFit Open WOD 14.1 

10 Minute AMRAP

30 Double Unders

15 Ground to Overhead 

 

OR...

Mobility Work - come in to stretch out and get some active recovery from this week. 

 

RESOURCES/ARTICLES 

CrossFit Games Leaderboard

42 Things I Learned ...GREAT READ!

Continue Reading

Saturday, March 1st

 

WORKOUT 14.1

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

*We will provide scaling options when you come in. Don't worry! 

 

Continue Reading

Pages