Friday, December 3, 2010
Tuesday, November 23, 2010
Wed, Nov 24 2010
Skill: Muscle Ups
3 Rounds for Time:
7 Muscle Ups
14 Burpee over Parellette
21 KB Swings (2 pood/1.5 pood)
Check out this article from an early edition of the CrossFit Journal for info on the Muscle-up
3 Rounds for Time:
7 Muscle Ups
14 Burpee over Parellette
21 KB Swings (2 pood/1.5 pood)
Check out this article from an early edition of the CrossFit Journal for info on the Muscle-up
Tuesday Nov 23, 2010
Skill Work – Deadlift, Sumo Deadlift High Pull, Push Press CF Cert Progressions
3 Rounds
9 Deadlift
7 Sumo Deadlift High Pulls
5 Push Press
Run 400 M
Maintain a good pace on the 400m run to keep your times low!
* No classes will be held this thursday the 25th for Thanksgiving. Classes will resume Friday Morning
3 Rounds
9 Deadlift
7 Sumo Deadlift High Pulls
5 Push Press
Run 400 M
Maintain a good pace on the 400m run to keep your times low!
* No classes will be held this thursday the 25th for Thanksgiving. Classes will resume Friday Morning
Tuesday, November 9, 2010
Mark Your Calendar
Free Intro Classeses!
As of Saturday Nov. 13 we’ll be offering a special intro class every Saturday at 10:00 especially for newbies! This class will be geared towards people with little or no CrossFit experience, but will pack a punch for those of you that are ready for a challenge. We’ll go over exercises in detail and answer some frequently asked CrossFit questions. There will, of course, also be a high-intensity, butt-kicking workout to give you a taste of what we’re all about!
Current members are encouraged to bring their friends to the free intro class and join them in the workout.
Send us an email to let us know you'll be stopping by info@portcrossfit.com .
As of Saturday Nov. 13 we’ll be offering a special intro class every Saturday at 10:00 especially for newbies! This class will be geared towards people with little or no CrossFit experience, but will pack a punch for those of you that are ready for a challenge. We’ll go over exercises in detail and answer some frequently asked CrossFit questions. There will, of course, also be a high-intensity, butt-kicking workout to give you a taste of what we’re all about!
Current members are encouraged to bring their friends to the free intro class and join them in the workout.
Send us an email to let us know you'll be stopping by info@portcrossfit.com .
Monday, November 8, 2010
Tuesday, November 9, 2010
Warm up:
3 sets:
5 Reps of Front Squat @ 60% of 1-RM
5 Bar Roll-outs
Rest 3 minutes
10 Min Amrap:
7 Thruster (115 lb./85 lb.)
14 KB swings (24 kg /16 kg)
7 C2B Pull-ups
3 sets:
5 Reps of Front Squat @ 60% of 1-RM
5 Bar Roll-outs
Rest 3 minutes
10 Min Amrap:
7 Thruster (115 lb./85 lb.)
14 KB swings (24 kg /16 kg)
7 C2B Pull-ups
Clip of Tyler and Kyle completely spent after finish 10 torturous minutes of hard work
Monday, November 8th 2010
New Managing your Menu Episode @ the Bench in Stony Brook. Having fun while keeping it Paleo. Although it may take some obedience, dining out does not always have to consist of a Bacon cheeseburger, mashed potatoes or heavily battered and greased up fries.
Keep it simple and stay fresh, stick with the meat and Veggies.. click the link below to see how its done.
http://www.youtube.com/watch?v=svjy0-7wGew
Keep it simple and stay fresh, stick with the meat and Veggies.. click the link below to see how its done.
http://www.youtube.com/watch?v=svjy0-7wGew
Thursday, October 28, 2010
Thursday, October 28, 2010
Be sure to follow us weekly for our updates on Managing the Menu.
Our goal is to give some insight on healthier way of living. We will be assessing what some may feel is a "healthy diet" along with touching on common excuses some individuals make for their poor eating habits. As you're following us week to week feel free to post any comments or criticism's you may have as this may bring on great topics to discuss. Click the link below to check out our latest clip.
http://www.youtube.com/watch?v=q2MN5lkhbQA
Our goal is to give some insight on healthier way of living. We will be assessing what some may feel is a "healthy diet" along with touching on common excuses some individuals make for their poor eating habits. As you're following us week to week feel free to post any comments or criticism's you may have as this may bring on great topics to discuss. Click the link below to check out our latest clip.
http://www.youtube.com/watch?v=q2MN5lkhbQA
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