Archive for August, 2011


Wednesday, August 31st, 2011

For time
43x Pull-ups, kipping
Run 400m
43x Pull-ups, strict
Run 400m
43x Pull-ups, kipping
Run 400m

Today’s Program

Tuesday, August 30th, 2011

Nice job Rich, you’re our new AV guy now!

3 rounds
21x Back squat (135#/95#)
15x Ring dips
9x Pull-ups

Post time to comments.

Strength Day…

Monday, August 29th, 2011

DO NOT SKIP THIS DAY INTENTIONALLY!  Remember that CrossFit is a “Strength & Conditioning” Program.  I promise I will make you sweat.

5 Rounds, Rest as needed between sets…

Push jerk


Rest Day, due to inclimate weather

Sunday, August 28th, 2011

Hurricane Irene

Saturday, August 27th, 2011

Now you know why the WOD’s are named after girls!

Complete for Time…

50 Burpees

75 Flutter Kicks (4ct.)

100 KB Swings (35/50)

150 Sit Ups

Cancellation of Beach WOD

Friday, August 26th, 2011

Sorry to inform all, but due to hurricane Irene, the beaches will not be safe for our workout tomorrow.  Hopefully we can reschedule for next weekend. Regular classes will be held at the gym tomorrow at 8am and 9am.  Thank you!

Today’s Program

Friday, August 26th, 2011

5 Rounds for Time of...

200m Sprint

20 Pull Ups

20 Dips

20 V-Ups

Saturday’s Beach WOD

Thursday, August 25th, 2011

Back by popular demand, we will be holding another beach WOD at Nickerson Beach on Saturday, August 28.  We will be meeting on the east end of  Nickerson beach(parking lot immediately after toll booths)  volley ball courts at 8am.  By 8:15 we will be walking down towards the beach, so try and be on time.  If you have questions, please call Audrey’s cell at 914.980.8949 or Cliff at 516.578.3913.  We will run a team WOD and then hang at our Cabana for some beverages and snacks for a couple hours before the hurricane hits.  See you Sat!


Thursday, August 25th, 2011

Max rounds, no time limit
On the minute every minute perform
1x squat first minute, then rest
2x squats second minute, then rest
3x squats third minute… and so on
Continue until you cannot perform the requisite # of squats within the minute

*You must continue for at least 20 minutes.

*Compare to 3/17/11, 10/19/10, 6/28/10

Mental Approach to CrossFit

Pre Game

• Don’t be thinking of CrossFit all day and obsessing about if you are going to go today or not.

• Commit to the training, make a schedule, stick to it and just walk through the door, (this is the hardest part, everything else is easy.)

•Getting scared or worrying is not a good long term approach.

• Do not obsess about your score or the results.

• Do the training for the practice, enjoy the practice, not the result.

• Be aware of your physical condition, back off if you are tired, sick or injured.

Game Time

• Stay calm and work hard.

• Do every rep correctly and count each one, (chin over the bar every rep, 50 means 50, be methodical and religious about this.)

• Everyday is going to be different, work with what you have that day. You will not set a record every day.

• Honor yourself and your competitors, give them your best so that they might find theirs.

• Cheating dishonors you and everyone involved in your life. If you are cheating in our gym, you are surely cheating in life. It will destroy your life.

Post Game

• Bullshit with your friends.

• Write your score down, (we are pack animals, we need to know where we rank.)

• Nobody cares what you got.

• Everyone cares if you cheated.

• Go home and eat a steak and some veggies.

(Courtesy of CrossFit Dublin)

Today’s WOD…

Wednesday, August 24th, 2011

5 Rounds of …

7 Push Press (95lbs./135lbs.)

14 Push Ups (Decline Push ups)

21 Double Unders

Skill:  Kip Pull ups