“Kelly”
Danielle rocking cleans!
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
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29May
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28May
WOD:
Joe ripping out rope climbs
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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27May
Cindy working chest to bar pullups at the Northeast Qualifier
WOD:
Thruster 1-1-1-1-1-1-1 reps
As most of you know, Cindy, Will, and Annie spent Saturday and Sunday competing in the CrossFit Games Northeast Qualifier. To say the Northeast Qualifier was challenging would be an understatement. It was a grueling event, and there was nowhere to hide. Strength was not enough, nor was cardiovascular capability, or the ability to do a million and six pullups. The event rewarded the complete CrossFit athlete, and punished those who had any weakness. Only five women finished the final workout in the allotted 15 minute timeframe (less than 10 percent), and 54 men (just over 30 percent) managed to finish it.
We met some great people at the competition, and from the get-go, it was clear there were a LOT of firebreathers in attendance. With only five spots available for the trip to Aromas, a bad showing in any workout quickly put you on the outside looking in. Because of this, there was a conversation that was had repeatedly over the weekend, with dozens of people, and it went like this:
“I need to work on _________ before next year.”
Over and over, this conversation came up. The blank ranged from “my strength” to “my endurance” to “losing 20 pounds,” but almost everyone made this comment at one time or another.
Listening to some of the most elite athletes in the Northeast repeatedly make this comment got us to thinking. And what we arrived at is something that is seminal to CrossFit itself: there are always areas in which you can improve.
We all gave the qualifier everything we had, and had a fantastic time. We met some really great like-minded people, and had some really interesting conversations. It’s from these conversations that the concept for this challenge came. It’s a funny challenge, in that not everyone will be working on the same movement, or even the same concepts. But it’s a great unifier, in that everyone will be working on IMPROVING.
We’ve come up with four different challenges, listed below. Every one of our athletes can stand to improve in at least one of these areas, and most of us can stand to improve in all of them. We’re going to leave it to you to pick which challenge(s) you enroll in, but once you commit, we are going to push you, coach you, motivate you, and drag you kicking and screaming (if necessary) toward your goal(s). You will still do the WOD on the board, but committing to any or all of these challenges will require that you put in additional effort, because while we are encouraging you to improve, as CrossFitters, we fundamentally abhor specialization.
You need this. You need to commit. You need to progress. This is the opportunity of your adult lifetime to do something amazing with yourself. This is a commitment to yourself, to us as your trainers, and to your friends and your family to do something that is truly excellent. Do not let this opportunity pass you by.
Consider the following, as true today as it was when Aristotle first said it:
We are what we repeatedly do. Excellence, then, is not an act but a habit.
The challenges will start on Monday, June 1, 2009, and will end with a “final exam” of sorts on or about Tuesday, September 8, 2009. Our categories for the challenges are listed below:
Body and Diet
Endurance
Strength
Pullups
Click on each link above to see the nitty gritty details. Sign up for the one(s) that you feel you need to work on. Once you commit, there is no backing down, and we will demand that you put in the effort that you committed. We will work with you on any and all elements with which you need help, from diet to form to giving you a kick in the ass to get you moving when you need it.
100 days is not a long time, but it is a long enough time to make a significant difference in your performance, your attitude, and your life as a whole. Commit to the challenge and become something greater than you are today.
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26May
Pictures from the CrossFit Games Northeast Qualifiers.
Our very own Cindy placed 8th for the women, and Will placed 50th for the men. Annie also put out a fantastic effort, completing WODs 1 and 2 as rx’d (and setting a massive PR in WOD 2), and only scaling on the chest to bar pullups in the final WOD.
We haven’t had a chance to caption all of them yet, but we will over the next couple of days. Enjoy!
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26May
“Barbara”
Suzanne nailing box jumps!
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.
Just getting back into the groove after being away for the weekend. There are a few workouts that you all need to make up.
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22May
“Michael”
Bailey you are a "firebreather". Getting back up on the box and finishing your reps after taking a digger on the box.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsPost time to comments.
This week was great to see all of you hammer through the triplet. The weighted lunges certainly got the best of us, but you all stuck with it and got it done. We have seen such transformation in all of not only physically, but mentally. You are all getting stronger.
Will and I will be traveling up to Albany, NY this weekend for the CrossFit Northeast Qualifier. We will be back on Sunday evening and holding classes on Monday from 9:30AM to 11:30AM. We would like to extend an invite to all of you to stay for a quick lunch and some refreshments. Please let us know if you can make. Have a great weekend!
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20May
WOD:
Randi rocking full-extension pull-ups with the red band - you go girl!
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups115 pound Thruster, 20 reps
20 L-Pull-upsPost time to comments.
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19May
WOD:
Up in the trees!
Four rounds for time of:
Run 400 meters
50 SquatsPost time to comments.
One of our favorite WODs because it can be done anywhere.
Dates to remember:
5/22 – No evening classes
5/23 – Closed
5/24 – Closed
5/25 – Open 8am till 11:30AM
Please note that the Playground will be closed on 5/22 due to travel time needed to get up to Albany for the Northeast Qualifier. If you are unable to rearrange your schedule to hit it the number of times planned this week, you may hit an extra session next week. Please let me know. Thanks for understanding these changes in schedule.
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19May
Rest Day – Whoot!
HAPPY BIRTHDAY GRAMPY!
Mother and Daughter pull-ups - what could be more fun!
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17May
WOD:
Oh yeah, weighted walking lunges!
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 repsPost time to comments.
Get your butts ready for some serious rowing and pressing! Bring it!
