May 31, 2009 155
WORKOUT OF THE DAY
May 30, 2009 86
Saturday Morning Breakfast and Workout.
Not much at all to this number, just a little ripe avocado and some diced tomato to dress up
an old standby. However, if you are worried about arthiritis and inflammation or pain you may be better off to avoid tomatoes and other members of the nightshade family. Here’s why. 
Steven quickly learns the importance of active hips!
Dont be fooled, Doug is really thinking about his b-day
celebration later tonight at Cous Cous and Hookah lounge !
Party starts at 9pm.
Workout of the Day:
Dynamic Effort Bench Press, 50% of 1RM.
8 sets of 3 with 45 secs rest in b/t.
The whole goal is to move the bar quickly on the concentric.
followed by:
In 2 person teams:
One performs 25 Sumo Deadlift High Pulls (M=65/F=45)
One throws wall ball shots.
Continue to switch between stations until one person reaches 100 wall balls.
May 29, 2009 89
Everyone loves rowing.
“Grack”
1000m Row
30 Clean & Jerk (M=135lb/W=95lb)
50 Pull-up
1000m Row
30 Clean & Jerk (M=135lb/W=95lb)
50 Pull-up
Meet Grok. (not Grack)
There was lots of talk about how best to row a 2k for the qualifiers. What’s your strategy for something like a 1000m Row? Post genius to comments.
May 29, 2009 4
10-9-8-7-6-5-4-3-2-1 15 minute time limit.
Power Cleans (155/105)
Chest to Bar Pullups
KB Swings (55/35)
May 27, 2009 84
BABS is back.
Back Squats, 3×5 Two rounds, each for time of: 20 Pull-ups
30 Push-ups
40 Thigh Touches
50 Squats
May 26, 2009 2
Shoulder Press, 6×3 2000 meter row More from the weekend – Thanks, Alycia!
Steve Liberati WOD 1, Crossfit NE Qualifiers 2009 from Alycia Alves on Vimeo.
May 25, 2009 170
Events of the Day…
May 25, 2009 83
Aaaaand we’re back!
Go heavy or go home!
The First Workout of the CrossFit Games NorthEast Qualifiers:
As many rounds as possible in 12 minutes of:
5 Thrusters (M 135, W 95)
10 Burpees
Please note that there are no evening classes tonight at the Tribe! Tomorrow we will be back to our regularly scheduled programming… plus a little adrenaline from the Qualifiers…
Mandatory full extension on the press.
Ears must be visible on the jump to clap for the burpee.
Remember the best warriors love flowers…
Or at least – love chalk. 
Stats for the Day:
Greengas (75) 6 rounds
Shanok (65) 1/2 burpee shy of 6 rounds
Denise (65) 4 and 2 burpees
Tracy (45) 5 and 5 burpees
Baylor (135) 7 and 3 burpees
Justin (135) 5 rounds
DeLuca (135) 4 and 2 thrusters
Dennis (95) 4 rounds
Ruo (95) 4 rounds and 1 thruster
Darius (135) 5 and 3 burpees
Davidson (95) 4 rounds
Terranova (95) 4 rounds
Sarah Simonsen (65) 5 rounds
Alycia (65) 4 and 4 thrusters
More pictures and videos from the weekend will follow but in summation:
Samantha Aurelio’s Pictures from the Weekend
A video a la Terranova Productions of Pat’s First WOD
I’m sure there’s lots more where that came from! Please let me know when you’ve uploaded your pics and vids so I can share them with the rest of the Tribe!
Our guys did very well in spite of some pretty strict expectations from judges and a lot of heat from their fellow competitors (this Qualifier had to provide for 200+ athletes)! Incredible work, Steve and Pat! The 3 workouts were no joke and completion of them, an act of mental and physical fortitude. There are many stories to tell and I’m sure if you train with us with any kind of consistency you’ll have your fill in the coming weeks.
A big “thank you” should go out to all the swell men and women of the Tribe who came out to support our athletes. You guys make the event what it is for sure. Unfortunately I think we’ve also planted the seeds needed to take a MUCH bigger group of athletes to the games next year!
I personally think the best part of the weekend was the grand scheme of people that were able to participate. From the 48 year old woman and 69 year old man crushing workouts that would slay women half her age, to a decievingly normal looking kid from CrossFit Boston bringing in the fastest time for the final workout… CrossFit is truly athleticism at its finest.
If you haven’t witnessed a CrossFit event I would HIGHLY recommend your committing to do so ASAP. There is nothing like it…and you will not be the same person after it. Intensity is not just a word we throw around for kicks – it’s a tangible feeling. Get some this week – and expect the standards at the Tribe to rise.
May 22, 2009 139
Wednesday, May 20th 2009
Front Squat 3 x 5
Followed by…
10 minute Cindy
AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Tuesday, May 19th 2009
Push Press 3 x 3
Followed by…
2 Rounds for Time
150 ft dumbbell walking lunges (30lbs)
30 x 24in Box Jumps
20 Pull-ups
May 19, 2009 85
The place to be on a beautiful, sunny night in May!
Warm-Up
200 meter row
Hip swings
Samson Stretch (20sec hold)
25 Jumping Jacks
5 Narrow Grip OH Squat+5 Front Zots Press
10 Pushups
Workout of the Day
Strict Dead hang Pullups, 3xmax
followed by:
4 rounds for time:5 KB swings – 40% BW
10 thigh touches (L+R=1)
50 m sprint
30 sec rest
Arms extended as hips generate the force. Mike knows.
Tribe is happening these days!
