CrossFit Stony Brook | February | 2012

Thursday 3-1-2012

By Michael Denicola ⋅ February 29, 2012 ⋅ Post a comment

CrossFit Games Open Sectional WOD 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Wednesday 2-29-2012

By Michael Denicola ⋅ February 28, 2012 ⋅ Post a comment

Skill Work

Box Jumps – See how how you can get for a 3 rep box jump, where you do the 3 reps unbroken and quick.

WOD: AMRAP 20 minutes

Wall Balls

Box Jumps

KB Swings 1.5/1 pood

You get to pick the number of reps you do but it has to be the same for each exercise and each round. The goal is pick a number you can keep going with and accomplish the most number of reps.

Tuesday 2-28-2012

By Michael Denicola ⋅ February 27, 2012 ⋅ Post a comment

Skill Work:

Toes through Rings

WOD:

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Pre-Order Deadline is this Saturday.

Monday 2-27-2012

By Michael Denicola ⋅ February 27, 2012 ⋅ Post a comment

You are all awesome! I am really proud of the effort you all in put doing the games WOD 12.1 this past week/weekend. Our team is currently in 99 place so we are in the top 100. Let see if we can move up this week.

I am going to be programming slightly differently for the rest of the competition. You might notice that it wont match up with the main site.

Warmup/Skill Work

Double Unders – they will probably show up in the games. For those of you who can do them but switch back an forth from singles to doubles I want you to work on stringing multiple doubles together without the singles in between.

Try 1-2-3-4-5-6-7-8-9-10 where you do 1 then 2 together, if you miss or don’t get 2 without the single in between keep trying until you get 2, then 3 and so on. If you are good at them try 5-10-15-20-25 or 10-20-30-40-50 of unbroken.

WOD:

3 Rounds

10 Hang Power Snatch

15 Overhead Squats

20 Weighted Lunges (alternating)

25 Double Unders

Weight 115#/73#

If you want to pre-order any of the apparel the deadline is Saturday.

Sunday 2-26-2012

By Michael Denicola ⋅ February 25, 2012 ⋅ Post a comment

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Competitors – Don’t forget to submit your scores by 5 pm tonight

Saturday 2-25-2012

By Michael Denicola ⋅ February 24, 2012 ⋅ Post a comment

CrossFit Games Open WOD 12.1

AMRAP 7 minutes of Burpees

There are no official classes today. The gym will open at 10:00 and we will kick it off around 10:30.

Bring your Friends and Family to cheer you on!!!

Don’t forget to submit your score when your done, I can’t do it for you!

Friday 2-24-2012

By Michael Denicola ⋅ February 23, 2012 ⋅ Post a comment

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Great Job everyone on the Games WOD. You all did awesome don’t forget to submit your score and rest up for tomorrow. Invite your friends and family to come cheer you on. Kids are welcome also.

Dont forget to submit your score I can’t do it for you, I can only validate it. You can submit more then one so get your name on the Leader Board and see where you are.

The 2012 Reebok CrossFit Games are upon us!

By Michael Denicola ⋅ February 23, 2012 ⋅ Post a comment

Its started! If you haven’t signed up and joined our team there is still time. You haven untill 5pm Sunday to register, join our team, and submit your score. I hope everyone joins, even if you think your not good enough or your new, you can still contribute to our team effort. Plus its about having a good time.

The Schedule for the WOD:

Thursday: 6-7 am or 4pm-9pm

Saturday 10am-2pm or untill we finish.

We hope everyone can come on Saturday to do the WOD and cheer on your fellow CrossFitters. You can do the WOD even if your not competing. If you are coming on Saturday run through the WOD Thursday for Practice, if you can’t make it Saturday go 100%. If you can make it either day let us know we will find a time for you to do it and get scored.

Make sure you Submit your Score!!!!

Login to your account and look for the Submit Workout Score link on the right.
Select Performed at an Affiliate
Type CrossFit Stony Brook in the affiliate box
Enter your score

The Deadline is Sunday at 5pm each week and you can submit multiple scores so don’t wait until the last minute.

Thursday 2-23-2012

By Michael Denicola ⋅ February 23, 2012 ⋅ Post a comment

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

The target is 6″ above maximum reach. We will be scoring people today and Saturday. If you haven’t sign up yet there is still time.

We now have Really Good Fish Oil if anyone needs it. It is $35 including tax for 120 capsules. Its a good brand that makes it from Anchovies and Sardines instead of bigger fish (that can have high levels of Mercury and other toxins).