Friday 5/6/11

WOD as many rounds as possible in 30 minutes of:

-800m run

-20 Kettlebell Swings (Men 70 lbs, Women 55 lbs)

-20 Box Jumps (Men 24″, Women 20″)

-20 Push ups (hands off ground at bottom)

Have Fun! 

Friday 5/6/11

WOD will be posted in box. Final WOD will be 5/11/11. Whoever wants to train for the last week is more than welcome to come out to the box at the scheduled times.

Have Fun!

Thursday 5/5/11

WOD 3 Rounds for time of:

-400m run

-21 Sit ups

-15 Power Snatches (Men 75 lbs, Women 45 lbs)

-9 Handstand push ups

Have Fun!

"Things turn out best for the people who make the best of the way things turn out."

John Wooden

Wednesday 5/4/11 Rest Day

Tuesday 5/3/11

WOD
-65 squats
-45 push ups
-800m run
-500m row
-100 double unders

Have Fun!

Monday 5/2/11

WOD 4 Rounds
-run 400m
-10 deadlifts (men 155lbs., women 115lbs.)
-5 handstand pushup

Have Fun!

Sunday 5/1/11

WOD as many double unders in 5 minutes.

Have Fun!

Saturday Rest Day

Enjoy your day off!

Have Fun!

Friday 4/29/11

WOD 3 Rounds
-20 burpees
-15 DU's
-10 OH squats
-5 L-holds

Have Fun!

Thursday 4/28/11 BOX CLOSED

WOD
-100 pushups
-100 sit-ups
-100 squats
-100 jumping jacks


Have Fun! See everyone on Friday.

Wednesday 4/27/11

WOD for time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans, dumbbells or barbell
25 Back extensions
30 Wall ball shots
3 Rope climb ascents


Reminder no WOD this Thursday box will be closed.


Have Fun!

Tuesday Rest Day

Monday 4/25/11

WOD 7 rounds for time of:
-150 DU's
-10 burpees

Have Fun!

Sunday

Run a mile

Have Fun!

Saturday

Three rounds for time of:
-Run 100 meters
-50 Push-ups
-Run 100 meters
-50 Sit-ups
-Run 100 meters
-50 Squats
-Run 100 meters
-50 Back extensions


Have Fun!

Friday 4/22/11 Rest Day

Paleo challenge has come to an end hopefully it benefited everyone appropriately.

Have Fun!

Box will be closed next Thursday 4/28/11, so mark date on your calendars. Home WOD will be posted.

Thursday 4/21/11

WOD 2 Rounds for time of:
-250 DU
-10 sit-ups
-10 pull-ups

Have Fun!

Wednesday 4/20/11

"I've failed over and over and over again in my life and that is why I succeed."

Michael Jordan

WOD As Many Rounds As Possible in 15 mins. of:

-4 Burpees

-8 Kettlebell Swings (Men 70 lbs, Women 45 lbs)

Have Fun!

Tuesday 4/19/11

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

WOD 5 rounds for time of:

-15 Overhead Squats (Men 75 lbs, Women 45 lbs)

-15 Toes To Bar

-15 Overhead walking Lunges (Men 45 lb plate, Women 25 lb plate)

Have Fun!

Monday 4/18/11 Rest Day

"Buried among the things that we hate is a class of products that are in that category only because they are weird. They make us nervous. They are sufficiently different that it takes us some time to understand that we actually like them." Malcolm Gladwell

Sunday

-50 pushups
-50 sit-ups
-50 squats
-10 handstand pushups

Saturday

Run 5k

Friday 4/15/11

WOD 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps for time of:
-Pull-ups
-Power cleans

Have Fun!

Thursday 4/14/11 Rest Day

The box will still be open to work on goats and/or do a WOD you have missed. For further details: http://bjhtraining.blogspot.com/2011/04/sunday-41011-rest-day.html

Have Fun!

Wednesday 4/13/11 For WOD time view schedule link to the right of this post

WOD 3 rounds for time:
"Michael"
-800m run
-50 back extensions
-50 sit-ups

Have Fun!

Tuesday 4/12/11

10 min AMRAP of:
-7 Dead-lifts
-50 Jump Rope (25 double-unders is preferred)
-5 Burpees


Have Fun!

Monday 4/11/11

WOD 5 rounds for time of:

-10 clean and jerks (Men 95lbs., Women 65lbs.)

-5 pull-ups

-20 push-ups

-1 rope climb

Have Fun!

Sunday 4/10/11 Rest Day

Due to collective collaboration the box has determined a new schedule starting this week. Three days on and one day off will continue. However, the Box will be open Monday through Friday. If workouts fall on the weekend, traveling WODs will be posted. Traveling WODs, allow you to perform your workout anywhere! If you are unable to workout on during the weekend you can complete the WOD or WODs that you missed on a rest day during the week. Also, if you did complete the workouts for the weekend or any other training such as running, walking the dog, swimming, or playing a sport (to name a few activities); then you can work on a GOAT or just take the day off if you so choose. Thanks to everyone for their input to make a schedule that better suits the box.  I hope everyone had a wonderful weekend.

Paleo challenge ends on 4/18/11. Continue working hard to eat healthier, even though you may not all the time. Keep challenging yourself to become better. Nutrition is the most important factor of your health; It can prevent many diseases, improve your mood and overall well-being.

Thanks

Have Fun!

Saturday 4/9/11 @ 10:00am

WOD
-Row 2,000m in 7 min and 30 seconds If not completed perform "Fran"

Have Fun!

Friday 4/8/11 @ 6:30pm

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Have Fun!

Thursday 4/7/11 @ 7:00pm

WOD 5 rounds for max reps of:

1 minute pushups (hands off floor at bottom)

1 minute Double Unders

1 minute walking lunge steps (kiss knee off floor)

1 minute push press (Men 75 lbs, Women 45 lbs)

1 minute rest

**with a continuous running clock**

Have Fun! Post songs you would like to hear during the WOD.

Wednesday 4/6/11 Rest Day!

New schedule next week be looking for the new page to the right of the most recent post at the top of the page. Keep implementing paleo in your daily habits to reap the benefits!

Have Fun!

Interview with WODER of the month Ted Parson

Tuesday 4/5/11 @ 6:30pm

WOD 4 rounds for time of:
-400m row
-15 OH squats

Have Fun!

New schedule will be in effect next week. Also a reminder for the fifth of the month. Ted's video interview will be posted tomorrow.

Monday 4/4/11 @ 6:30pm

 WOD 21-18-15-12-9-6-3 reps of:
-Thrusters (Men 95lbs., Women 65lbs.)
-Lateral Jumps (over barbell)

Have Fun!


Weekly Schedule 4/4 - 4/9
-Tuesday @ 6:30pm
-Wednesday, Rest Day
-Thursday @ 7:00pm
-Friday @ 6:30pm
-Saturday @ 10:00am
-Sunday, Rest Day

Sunday 4/3/11 @ 12:00pm

Men's Open Competition Workout:

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24")


Women's Open Competition Workout:


Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups 
15 Box jumps (20")


Compare times to other Crossfitters at http://games.crossfit.com/. Also you can watch video movement standards so your score is valid.


Have Fun!

WODER of the Month!

Congratulation to Ted Parson!

Saturday 4/2/11 Rest Day

If you have not been doing well on paleo habits or have not done it at all. It is not to late to make a better effort to improve. Keep striving to be the best.

Have Fun!

Friday 4/1/11 @ 6:30pm

WOD For Time:

-2000m row

-800m run

-50 Handstand Pushups

Have Fun! Post times

Thursday 3/31/11 @ 7:00pm

WOD 3 Rounds for time of:

-20 Kettlebell swings (Men 70 lbs, Women 45 lbs)

-15 Box jumps (Men 24″ box, Women 20″ box)

-10 Push jerks (Men 155 lbs, Women 95 lbs)

-5 Push ups

Have Fun! WODER of the month will be revealed Friday.

Wednesday 3/30/11 @ 6:30 pm

WOD For Time:

• 800m row
• 25 Power Cleans (Men 95 lbs, Women 65 lbs)
• 25 Push ups
• 400m row
• 25 Power Cleans (Men 95 lbs, Women 65 lbs)
• 25 Push ups
• 800m row

Have fun!

fun:noun1 I joined in with the fun | did you have fun? enjoyment, entertainment,amusement, pleasure; jollification, merrymaking; recreation,diversion, leisure, relaxation; a good time, a great time; informal rest and recreation, R and R, a ball. ANTONYMS boredom.

Tuesday 3/29/11 Rest Day

Continue to implement Paleo. It is difficult, but the reward is much greater.

Monday 3/28/11 @ 6:30pm

WOD For Time:

1000m row

40 Wall Balls (Men 20 lbs, Women 14 lbs)

20 Sit ups

30 Wall Balls

30 Sit ups

20 Wall Balls

40 Sit ups

10 Wall Balls

Have Fun and Post.




The week in a Nutshell:
-Tuesday, Rest Day
-Wednesday @ 6:30pm
-Thursday @ 7:00pm
-Friday @ 6:30pm
-Saturday, Rest Day

Sunday 3/27/11 @ 12:00pm

WOD 21-15-9 rep rounds for time of:

Overhead Squats (Men 95 lbs, Women 65 lbs)

Burpees

Kettelbell Swings (Men 55 lbs, Women 35 lbs)

Have Fun!

Saturday 3/26/11 @ 6:30pm

WOD 3 rounds for time of:
-400m run
-21 box jumps
-15 dips
-9 thrusters

Have Fun!

Friday 3/25/11 Rest Day

Thursday 3/24/11 @ 7:00pm

“Man-Child” 

3 Rounds for time of:

-400m run

-25 Kettelbell Swings (Men 70 lbs, Women 55 lbs)

-25 Pull-ups

-25 Burpees

Have Fun!

Wednesday 3/23/11 @ 6:30pm

WOD

“Kelly”

5 rounds for time of:

400m run or row

30 Box Jumps (Men 24″  Women 20″)

30 Wall Balls (Men 20 lb, Women 14 lb)

Have Fun! Continue implementing Paleo style eating into your daily life.

Tuesday 3/22/11 @ 6:30pm

Skill Work:
-Power Snatch

WOD:
Tabata
-Tuck Jumps
-Push-ups
-Squats (bring a book-bag for weight, hold a bumper plate, or a bar on your back, OH or in the rack position)
-Pull-ups

Crush your old Tabata scores, refer back to http://bjhtraining.blogspot.com/search?q=tabata

Have Fun!

Monday 3/21/11 Rest Day

Paleo Challenge starts today. We will take measurements Tuesday. Enjoy your day off!

Have Fun!

Sunday 3/20/11 @ 6:30pm

WOD 3 Rounds for time of:

-800m run

-50 squats

-50 sit-ups

Have Fun!

Weekly Schedule 3/21-3/26:
-Monday, Rest Day
-Tuesday @ 6:30pm
-Wednesday @ 6:30pm
-Thursday @ 7:00pm
-Friday, Rest Day
-Saturday, 6:30pm

This is your BOX

Where do you work out? How do you work out? Who helps you get better? Do these "things" matter? All great thoughts, and they should matter. Why does it matter? Many thoughts come to mind, "Do I work hard at this place? Am I pushed by others? Does it suck to push my limits to get better? Do the movements challenge me? Do I try new things? Do I eat healthy? Do the people care about me?" and many more of your own thoughts. Do you have goals?? Hopefully you have goals, because how do you measure your success? You need goals, no matter where you exercise, whether it be in a gym, your backyard, a box, a park or Time Square. I hope you answer yes to all the questions about the "things" that matter. If you only say yes to a couple try to execute the rest. If the place you workout is lacking in a department help it become better by speaking up. If the trainer sucks let him know. When you are working out and you observe your fellow being slacking let them know about it. If you are receiving criticism, it is to help you, don't take it to heart, use it to get better. Should your fellow being be working hard, doing it correctly, let them know and encourage them to continue. Use constructive criticism, do not become selfish and cruel. Use your resources if you get to the workout early, use the barbells, rings or etc… to work on something you struggle with. Also, you could plan your attack for the workout, how could I take less time, what are my strong points, where can I make up some time because I suck at rowing? Most importantly, have the right attitude with an open mind to try something, without doubting yourself. Hopefully in your endeavours you find yourself and what you have been looking for, good luck in your journey of life. This is about more than becoming fit, it is about improving your overall health and prolonging your life!

Have Fun!

Saturday 3/19/11 @ 6:30pm

 Read first two pages from the link to learn what fitness is, if you can come up with a better definition you I will be all ears to hear your explanation: http://library.crossfit.com/free/pdf/CFJ-trial.pdf

WOD

 “Jackie”

1000m Row

50 Thrusters (Men 45 lbs, Women 35 lbs)

30 Pull-ups

Have Fun!

Paleo Challenge

Pictures found at http://games2009.crossfit.com/2009/06/

Paleo Challenge starts Monday for a month long period. The link below will take you to a very helpful page. The links on the page that are useful: "Download Quick Start Guide," and "Download Shopping List." We will have a scale to weigh Monday for those who want to lose weight and before pictures to take. This is a great way to gain more energy, be healthy, feel better, and also look great. A four day preparation for this challenge will suffice. Get your mind right and good luck, we will do this together.

Have Fun!

http://robbwolf.com/book-resources/

Friday 3/18/11 @ 6:30pm

3 Rounds for time of:
400m run
10 Power Cleans (Men 135 lbs, Women 95 lbs)
10 Burpees

Have Fun!

Thursday 3/17/11 Rest Day Reading

What You Do With That Strength

Perspective is important. This morning, I watched an old friend limp across the grammar school parking lot, smiling through her MS, just happy that she can still walk her child into school.

And it occurred to me: Today is not a day to crow about our strength or our sport or our movement.
Today is a day to simply, quietly use our strength to help the people in our lives. Just like my friend is doing. She might not walk as fast as she used to, but she’s still moving. And she’s still smiling. And she’s still doing the best she can for her kids.
It doesn’t matter if you snatch 45 lbs or 245 lbs. – what matters is what you do with that strength. If you’re the biggest bada** in your gym and you’re just an a**, well then shame on you. Give me the person with the training bar and the good heart instead: I’d rather lift with them any day.
Use your strength wisely — however much you might have. Help somebody who’s not expecting it. Be a hero outside the gym today, if only for a brief, small moment. These moments matter more than we realize.

Article from crossfitlisbeth.com

Have Fun!

Wednesday 3/16/11 @ 6:30pm

Do you recognize this house?

Complete each of the following tasks in any order of your choosing for time:

• Row 500m for time
• Run 400m for time
• 100 pull-ups for time
• 100 push-ups for time
• 100 Abmat sit-ups for time

Have Fun and post!

Tuesday 3/15/11 @ 6:30pm

For Time: 

-50 Wallballs (20lbs./14lbs.)

Then:

3 Rounds:
-30 Double Unders;
-15 Toes to Bar;
-10 Front Squats (135lbs./95lbs.)

Have Fun and post!

Monday 3/14/11 @ 7:00pm

Want to Be a Better CrossFit Athlete?

By Freddy Camacho 

When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day. 

 You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

 Here are some simple tips to be better at performing full range of motion movement within your workout: 

 1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post. 

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run. 

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

 So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.

5 Rounds for time of:

400m row

3 Handstand push-ups

11 Kettelbell Swings (choose a challenging weight)

14 Pull-ups

Weekly Schedule 3/14-3/19:

Monday @ 7:00pm

Tuesday @ 6:30pm

Wednesday @ 6:30pm

Thursday Rest Day

Friday @ 6:30pm

Saturday @ 6:30pm

This week we will be trying a new training regimen of work and rest. Instead of 3 on 1 off. We will be 4 on 1 off. Your insights will be very helpful, so please post.

Have Fun!