Friday 11/21/14

IMG_8943

 

This is what our space looked like before it became our “box”. I remember sitting there taking this picture, visualizing and writing down the plan that would later be used to open Verrazano Crossfit. It is important to set goals, write them down, and then hold yourself accountable to achieving those goals. If you are confused as to where you should start, think of all your “dreams” or things you would like to accomplish and start putting firm dates on those. Now your dream just became a goal.  It really is that simple….

Warm up

Plyo latter

 

STRENGTH

Jerk behind the neck 3×2 @92%

Snatch balance 3×2 @ 90%

 

WOD

“DIANE”

21-15-9

Deadlifts @ 225/155

HSPU

Thursday 11/20/14

08' long hair fat ass

#tbt I sometimes have a hard time believing I was a “300lb fat man” but every now and then I come across a photo like this and it reminds me of why I wake up at 5am everyday to get my workout in. Thanks to crossfit I know I will never go back to being this guy ever again.

Warm up

Roxanne red light special

 

STRENGTH

Snatch 3×1 @ 95%

Back squat 4×4 @ 85%

 

WOD

10-9-8-7-6-5-4-3-2-1

Over head squats (135/75)

Wall balls (20/14)

Wednesday 11/19/14

IMG_0107

Our girls aren’t afraid to lift heavy things over head.

Warm up

3 rounds

3 box jumps

5 burpees

7 air squats

 

SKILL

handstand progression

 

Partner WOD 

30 minute AMRAP

Partner 1 rows 250m

Partner 2 Squat Cleans (155/95)

**Score is total number of Squat cleans

 

Tuesday 11/18/14

11588b1326daf347f3517483005c9f03

“Fear is self imposed, it does not exist in real life, only in your mind. You created it, YOU can destroy it.”

Warm up

Plyo push ups

Dynamic hip openers

 

STRENGTH

Clean and Jerk 2×2@90%

Front squat 4×1 @ 90%

 

WOD

12-9-6-3-6-9-12

Toes to Bar

Plate to Over head (45/25)

Over the plate burpees

Monday 11/17/14

IMG_0391

Light weight baby!!

Warm-up

5 min of double unders

 

STRENGTH

Snatch 2×2@90%

Back squat 3×2@87%

 

WOD

15 min AMRAP

10 Ring dips

15 Burpees

Saturday 11/15/14

fgb61

WOD:

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Friday 11/14/14

the-girls1

Strength:

Back Squats

5×3 @ 85%

Snatch

2×2 @ 90%

 

WOD:

“Cindy”

20 minute AMRAP

5- Pull-ups

10- Push ups

15- Air squats

Thursday 11/13/14

crossfit-girls-wod-thumb

Strength:

Front Squats

3×5 @ 80%

Push Press

3×3 @ 82%

 

WOD:

“Annie”

50-40-30-20-10

Double unders

Abmat situps

Tuesday 11/11/14

girlsnamed

 

This week we will be testing all the “girls”.

For those of you new to crossfit, in the September 2003 CrossFit Journal crossfit introduced it’s first benchmark workouts – “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”. In the following months they introduced two more: “Grace”, and “Helen”.

These benchmark workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day”.

Strength:

Clean & Jerk

3×3 @ 80%

3×2 @ 85%

 

Front Squats

4×5 @ 80%

 

WOD:

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pullups

Monday 11/10/14

IMG_0647

Its a dogs life.

Strength:

Snatch

6×3 @ 80%

Back Squat

5×3 @85%

WOD:

“Elizabeth”

21-15-9

Power Cleans (135/95)

Ring Dips

 

Saturday 11/8/14

SAThomasCrowell_th

“Ozzy”

7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois sustained wounds from an improvised explosive device that struck his vehicle. Crowell is survived by his wife, Carol; two sons, Eric and Ian; and his mother, Peggy Whipp.

Friday 11/7/14

IMG_1960

The real food pyramid.

WARM-UP

EMOM 2 reps for 8 min with out letting go of the weight –Back squats

 

STRENGTH

Back squat

3×8 @75%

Snatch deadlift

2×7@75%

 

WOD

For time:

15 thrusters (95/65)

25 double unders

12 thrusters (95/65)

25 double unders

9 thrusters (95/65)

25 double unders

 

Thursday 11/6/14

IMG_0960

#TBT This is still one of my favorite photos, taken a few weeks after we opened. “A family that works out together, stays together.”

Warm-up

Tabata rows

 

STRENGTH

Pull-ups

3×8

Behind the neck push press

4×5 @70%

 

WOD

15 min AMRAP

7 plate to over head (45/25)

14 plate squats (45/25)

21 double unders

 

Wednesday 11/5/14

dupont-monsanto

It is extremely sad how accurate this photo depicts the evolution of man. It is time we get angry and do something about it and take back our food supply!!

Warm up

Moving plank walks

 

SKILL

hand stand walks

 

WOD

5 rounds for time:

Hang squat cleans (135/75)

400m run