WOD 3.1.09

20-16-12-8-4 reps for time of:
Dumbbell Push Press

Keep your Dumbbell Push Presses honest with full lockout of both arms for completion of each rep.

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Accessory Work
4 Rounds NFT
Bent Over Dumbbell Rows, 12 Reps
Reverse Sit-Ups, 12 Reps

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How to do the Asian Squat You Tube


WOD 2.28.09

As Many Rounds as Possible in 15 Minutes of:
10 reps, Power Clean at 75% Bodyweight
15 reps, Push-ups
20 reps, Squats

Scale Power Cleans to 65%, 55% or 45% depending on capacity.

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Accessory Work
Mobility Moves

Play is an important part of fitness.

Jim Cawley and Bruce Evan's 10 General Physical Skills
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

CrossFit Queens launches their first class this Sunday!


Rest Day

Congratulations to Jeremy on a personal (and gym) record of 51 pull-ups unbroken!

Slots are still available for March's Foundations Cycle.  Please check out the "Getting Started" link for more information!

What do you do when you get sick?  Do you take medicine, just wait it out or tabata squats?

The Barriers Fell, One Year, One Step at a Time NY Times


Push Jerk


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compare to 12.17.08

Accessory Work
Today's A/W is a team workout. Teams of 4 will spend one minute at each station for three rounds accumulating as many reps/calories as possible. The group with the highest total wins!
Box Jumps, 20"

Amy, David and Bjorn practice Mid Hang Snatches

10 Minute Workouts Can Have Big Payoff npr
The Memory of a Gowanus Sweatshop Gowanus Lounge



Mid Hang Power Snatches and Full Squat Snatches

Accessory Work
7 Rounds For time of
10 Push-Ups
5 DB Squat Cleans

Nicole works her pressing strength and balance

Brooklyn's New Culinary Movement NY Times
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Rest Day

David McGrath

Foundations Info
Interested in training with us or know someone who might be?  Check out the next Foundations cycle information under the "Getting Started" tab to the left. 
Sign up with a friend and you both receive $20 off the posted price.
If you're a current member and you refer a friend you can take %20 off your next package while your friend also gets the $20 discount on registration.

Burpee Challenge Madness
We've got two concurrent Burpee Challenges going on, Steph's Challenge and Bjorn's Challenge.  Who's in and which team and how far along are you?  Lets see who makes it out the other end this time!




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compare to 1.1.09

Accessory Work
Strict Pull-Ups or Ring Rows 3x12
Rowing Practice

Kadijah keeps a close eye on Melissa
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