Back to the grind, folks.

First Workout of the Northeast Regionals for Individuals

21-15-9

Overhead Squat (135/95)

Chest to Bar Pull-ups

Men’s Scores

Women’s Scores

OUR TEAM OF BEASTS PLACED 4th OVER ALL!!!

CONGRATULATIONS!

Tribe will be representing in the 2010 CrossFit Games…see ya in CALI!

http://scores2010.crossfit.com/scoring/p/141/

NO CLASSES

See you on Monday!

9:30 am class ONLY

Teams of 3 have to ran together and only one person on the team can do the reps at a time.  The teams are allowed to break up the reps among teammates however they chose.

400 meter run

120 Wall Balls

400 meter run

150 Pushups

400 meter run

180 sit-ups

400 meter run

240 squats

NO CLASSES

Good Luck to members of  CrossFit Tribe competing this weekend in the individual and team Regional competitions in Albany, NY to qualify for the CrossFit Games in California in mid-July…..we will be running limited classes this weekend…

Friday: No Classes

Saturday: 9:30am

Sunday : No Classes

John, in the second pull of the clean!

5 rounds of:

Power clean, max reps (60% 1RM)
Front squat, max reps (same wt as clean)

Yup.  Domo (Steve’s son for those of you who are CLEARLY not here enough!) shows off a beautiful starting position for the one arm press: feet directly beneath the hips, elbow slightly in front of the bar, shoulders back and chest up, abs tight – also, he’s obviously keen to giving himself a sturdy foundation through his feet – he’s got chucks on!

Strength

Press  5-3-2-2

Conditioning

3 Rounds for time:

10 DB Power Snatch, right side

10 Walking lunges (L+R=1)

10 DB Power Snatch, left side

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.”
- Marcus Aurelius Antoninus

Strength:

Thrusters  2-2-2-2

Conditioning:

21-15-9

KB Swings

Chest to Bar Pullups

As we have many male and female athletes of CrossFit Tribe competing this weekend in the individual and team Regional competitions in Albany, NY to qualify for the CrossFit Games in California in mid-July…..we will be running limited classes throughout Thursday to Sunday.

Thursday – 7am, 12pm, and 530pm

Friday – No classes

Saturday – 930am

Sunday – No classes

Behold!  The great and powerful RACK STRETCH.  If you can’t easily get your elbows under the bar, friends, you NEED this.  It’s a wonderful way to make a friend, show off your bicep, AND gain the flexibility you need to perform the olympic lifts like the best of them.

Strength:

Clean and Jerk – Spend 15 minutes to find your 1RM

Conditioning:

100 Wall Balls for time