Archive for July, 2011
Friday 7-29-2011
We are going to be working on the kiping pull-up today.
Strength
Press 5-5-3-3-1-1-1
WOD:
Broken AMRAP 4, 4, 4,4 minutes 1 minute rest between rounds
5 Dumbell Snatch Right
Lunge Walk
5 Dumbell Snatch Left
Lunge Walk
Thursday 7-28-2011
Gymnastic Skill:
5 sets of 1 minute Hallow Holds followed by 30 sec rest.
WOD:
Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up
First WOD for the Games is tomorrow AM and it look awesome.
210 meter Ocean swim
1,500 meter Soft-sand run
50 Chest-to-bar pull-ups
100 Hand-release push-ups
200 Squats
1,500 meter Soft-sand run
Wednesday 7-27-2011
WOD
For time:
50 Russian KB Swings 70#/53#
Run 200M
50 Russian KB Swings 70#/53#
Run 400 M
50 Russian KB Swings 70#/53#
Run 800 M
50 Russian KB Swings 70#/53#
Tuesday 7-26-2011
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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We will be BBQ on Saturday and watching the CrossFit Games. Come join us!
Monday 7-25-2011
Today’s WOD
Deadlift 5-5-5
AMRAP 12 minutes
10 X Deadlift 155#
20 X Lateral jumps over bar
30 X Air Squats
We will be BBQ on Saturday and watching the 2011 Reebok CrossFit Games, everyone is welcome.
Sunday 7-24-2011
Todays WOD
25 each of the following for time:
Row (calories)
Abmat situps
Air Squats
Pullups
Pushup
Lunges
Wall Balls
Burpess
Double Unders
Saturday 7-23-2011
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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We are featured on Groupon today. If you know anyone that might be interested in join tell them about it.
Welcome Groupon Memebers!
Welcome Groupon members that have purchased (or are thinking about it) the $69 One Month Unlimited Classes Groupon.
A little about CrossFit
CrossFit is a fun and exciting workout class where everydoes the Workout of the Day or as we call the WOD. It is always different but its always hard, if its not you wont get results. We can “scale” or modify the workout to fit your fitness level and strength. That can include changing the movment, lowering the weight or reduceing the range of motion you perform in the begining. As you get stronger and more flexible you will be a ble to do the workout as persciribed or “rx’d”.
The Classes
The group classes are one hour long and start on the hour. They all follow this general format - The first 15-25 minutes is dedicated to warm up and instructional period. A trainer will give instruction on how to perform the movements and help everyone get set for the workout. That will include figuring out how to scale the workout if needed and selecting the weight. Then we start the WOD with 3-2-1- go! Everyone does the WOD and pushes themselves as hard as they personally can, resting when needed. We all encourage each other throughout the workout. The WOD usually takes around 20 minutes but it may be longer or shorter depending on the day. After the WOD we stretch and cool down. Trainers will give you instruction throughout the WOD and feedback after you finish.
Redeeming your Groupon:
You have two options:
- Give us a call and we can register you for your first class.
- Check our class schedule and drop on in with your Groupon. Get there a little early so we can get you all signed up and you can sign a waiver. If you forget you Groupon, no worries we have computers and we will help you pull it up. If the class is full and you didn’t register you might have to wait for the next class.
If you have any questions please give us a call at (631) 572-8255 or email us at info@crossfitstonybrook.com
Friday 7-22-2011
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Our Groupon is going to launch tomorrow. Keep an eye out for it. Forward it to your friends or post it to facebook.
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