WOD

January 27th, 2012

Friday 120127

Final Weigh In Info…

Final weigh in date for Nutritional Challenge will be Saturday, February 4, 2012 at 11:45am. Good Luck!

Posted in Announcements, Uncategorized | 1 Comment »

January 27th, 2012

Friday 120127

FYI…

Friday 6 am is an open mat class. Please arrive with a plan.

Posted in Announcements, Uncategorized | Comments »

January 27th, 2012

Friday 120127

“Randy”

For Time, as usual…

75 Power Snatch (75lbs./55lbs.)

OR…

150 DB Power Snatch (30lbs./25bs.)

*Compare to Friday, August 5, 2011

Posted in Uncategorized | 1 Comment »

January 26th, 2012

Thursday 120126

Today’s Program

20 Minute AMRAP

10 Kettlebell/Dumbell Goblet Squats (53#/35#)

10 Deck Squats

10 Vertical Jumps

10 Dumbell (Strict) Shoulder Press (35#/25#)

Posted in Uncategorized | 5 Comments »

January 25th, 2012

Wednesday 120125

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Skills of the week:
Snatch
Knees 2 Elbows, Toes 2 Bar

Posted in Uncategorized | 1 Comment »

January 24th, 2012

Tuesday 120124

“Kelly”

Compare to Thursday, February 4th, 2010

Five rounds for time of:

Run 400 meters

30x Box jump, 24/20 inch box

30x Wall ball shots, 20/14 pound ball

Skills of the week:

Snatch

Knees 2 Elbows, Toes 2 Bar

Posted in Uncategorized | 3 Comments »

January 23rd, 2012

Monday 120123

Today’s Program

Power Snatches 5-5-5-3-3

Annie
Double Unders & Sit Ups
50-40-30-20-10
Compare to: 9/21/11, 1/12/11, 7/1/10, 9/15/09

Skill of The Week: Snatches, Knees to Elbows & Toes to Bar

Posted in Uncategorized | 5 Comments »

January 22nd, 2012

Sunday 120122

Today’s Program

4 Rounds for time
10 Hollow Rocks
10 jump lunges
10 front squat 95/55
10 push press 95/55

Posted in Uncategorized | 2 Comments »

January 21st, 2012

Saturday 120121

Angie

Compare to Thursday, Jun30th, 2011

100x Pull ups

100x Push ups

100x Sit ups

100x Air squats

Skill of the week:

Row

Handstand push-ups

Posted in Uncategorized | 2 Comments »

January 20th, 2012

Friday 120120

Kettlebell H.I.I.T.

Kettlebell (High, Intensity, Interval, Training)

Skill of the week:

Row

Handstand push-ups

Posted in Uncategorized | 2 Comments »

Comments

2012-01-27 22:00:37 by Angela
That link is hysterical!

2012-01-27 15:42:42 by Amy
Great one today - excellent coaching on form!! I did 35 lbs. and completed in 12:09. And sorry - I lied - I will NOT be there tomorrow morning, as I am going to the mountains for the weekend. :) I will rejoin you hot badass bitches on Monday. Until then, here's a little something I think you'll enjoy: Shit CrossFitters Say: http://www.youtube.com/watch?v=ccpjTyTpxVM

2012-01-27 03:33:45 by Mike S
9 rounds. Lot of legs in that one. Ouch

2012-01-26 16:52:00 by Angela
5 1/4 rounds rx. Those Friggin deck squats suck

2012-01-26 15:06:36 by Jenni
Thursday, 7 rounds. Ok, Im sick of jumping!

2012-01-26 13:54:17 by John
6 1/4 rounds-RX. Never thought getting up off the floor was so hard.

2012-01-26 13:21:41 by joeaniano
Thursday- 8 1/2 rnds rx.

2012-01-25 23:22:58 by Angela
"Lynne" 105 lbs bench press. total reps 105

2012-01-25 13:23:33 by Rich
28:47 Rx on Jack's made up WedsWOD. 4 Rounds: 15 burpees, 15 push press (45/25), 25 double unders, 500m row. Really kick ass wod. I had 2 streaks of 25 double unders!

2012-01-25 03:07:48 by Mike S.
30:14 Rx. Great job 7pm'ers. Tough work out but we all pushed each other. Good times.

Announcements

Final weigh in date for Nutritional Challenge will be Saturday, February 4, 2012 at 11:45am. Good Luck!

FYI…

Friday 6 am is an open mat class. Please arrive with a plan.

Just a reminder of events happening for tomorrow 1/8/12…

10am is the Games Skills Class!

11:30 JOIN US for a workout with ChrisFit. Bring a family member or a friend who wants to workout! We will also be serving some food and snacks afterwards. Paleo, of course!

Attention: YOGA will be cancelled for Sunday 1.8.2012

CFM Games Practice Info:

As you all know, the games begin at the end of February. We will be practicing ADVANCED SKILLS beginning this Sunday 1/8 at 10am and every Sunday at 10am. The requirements for participating in this class are:

You MUST be able to perform no MOD push ups, double unders, kipping pull ups and RX Fran weight. For those of you who can’t participate, we will be beginning a “SKILL of the WEEK” beginning with Muscle Ups this week. We will be teaching progressions so we can all advance! Direct any other questions to JOEY A.

There will be no classes tomorrow New Years Day. Monday 01/02/12 there will be no 6 am. All other classes will be at their scheduled time. Have a happy and safe New Year!

Events

30 Day Nutritional Weight Loss Challenge begins 01/07/12 MUST BE SIGNED UP/PAID BY JANUARY 1ST 2012 in order for prize money to calculated!!! We train our asses off! Let’s finally take performances to the next level.

Schedule is as follows: 01/07/12 Saturday 11:30am to 1:00 pm (weigh in, measurements, before photos & nutrition lecture, personal profile and distribution of books and recipes)

1/15/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!

01/22/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!

01/29/12 Sunday 9:00 am to 10:00 am will conclude our program with HIIT (High Intense Interval Training), final weigh in, measurements, after pictures and possible shirtless WODs.

CASH PRIZES will be based on the percentage of weight lost and prize money amount will be based on how many people enter contest. Cash prize for #1 Male and #1 Female winner. Second place male and female winner will receive one (1) free month of CrossFit and a T-shirt!

PLEASE JOIN US FOR THE POLAR BEAR JUMP in the ocean in Long Beach on Superbowl Sunday 2/5/12 around 12pm to show off our new HOT BODS! Speedos and Thong Bikinis are welcome!

ENTRY FEE FOR CHALLENGE: $199 for non-members (includes $59 value of 3 class foundations program)

$179 for members

You can do anything for 30 days. Questions? Classes will be lead by Coach Serious, assisted by Coach Cliff & Coach Audrey. Sign up with Audrey. audreybrown@crossfitmerrick.com/914.980.8949 or 516.608.9389 (The BOX)

We left “left coast” and are currently at grill fire in Merrick on sunrise highway. Come visit.

It’s rocking over here!!!!

Save the date for CrossFit Merrick’s Holiday Party. It will be Friday, December 16th around 8pm. The location is to be announced, but we have decided to venture out to a destination rather than the box or our house. There will be a sign up sheet at the gym and/or you can reply in comments if you can make that date.

Halloween Party Update...

All info, including pricing and details will be posted at the box. Please make sure you sign up! You can always email us if you have any questions. BTW- Costumes mandatory!

The plan for “Down & Dirty” on Sunday, October 2, 2011 is as follows: We are all meeting at Baldwin train station at 6:20 am and will be on the road no later than 6:30am. Please make sure you have your ID and a change of clothes with you. Also, bring a cooler with some drinks and snacks for yourself. If you need more info, don’t hesitate to call Audrey at 914.980.8949. Looking forward to a great day!!!

Navigation

Mental Approach to CrossFit

WOD

Final Weigh In Info…

FYI…

“Randy”

Today’s Program

“Lynne”

“Kelly”

Today’s Program

Today’s Program

Angie

Compare to Thursday, Jun30th, 2011

Kettlebell H.I.I.T.

Comments

Announcements

Events

30 Day Nutritional Weight Loss Challenge begins 01/07/12 MUST BE SIGNED UP/PAID BY JANUARY 1ST 2012 in order for prize money to calculated!!! We train our asses off! Let’s finally take performances to the next level.

CASH PRIZES will be based on the percentage of weight lost and prize money amount will be based on how many people enter contest. Cash prize for #1 Male and #1 Female winner. Second place male and female winner will receive one (1) free month of CrossFit and a T-shirt!

Halloween Party Update...