Heather is not pressing, she's passing the bar to Josh for his birthday!

Happy birthday Josh!

Rest day today at CFQ.  Come on in and make up one of this week’s WOD’s.  If you don’t have a WOD ready, there is a burpee penalty.

Don’t forget to sign into classes online.  We’ll be using attendance in the challenge.  If you don’t sign in, no points.

CrossFit Queens has raised $2,190 to date.  We’ve got 22 days left to hit $6,000, c’mon CFQ dig in!  Should we organize a fundraiser WOD?  post thoughts to comments.

Schedule note: Don’t forget there is no Sunday 10am or Monday 6am class this holiday weekend.

Happy birthday Saraaaaaah!

Practice front levers for 10 minutes.  Pick a progression level and work it.
Training The Front Lever On Rings CrossFit Journal

Followed by Death by 10 meters.
10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute until you can no longer continue. Score minutes completed.

23 days left until Fight Gone Bad 5.  Have you hit your fundraising goal?  How is the FGB Challenge going for you so far?  Post experiences to comments.

Melissa on box jumps during FGB.

Benchmark WOD!


“Karen”

150 wall ball shots for time.
Men use 20#, women 14#.


Only rx results make the board.

Post time to comments.

Karen, Jason Khalipa (wmv/mov) CrossFit

CFQ has raised $1,785 to date.  C’mon gang, 24 days left and still a ways to go on our gym goal of $6,000.  We’re 21 athletes strong.  Who hasn’t registered yet?  Do it now!

Cynthia on the rower.

Fight Gone Bad V is right around the corner check out Billy’s photos of last years FGBIV.

Jason goes Overhead.

10am Endurance
20 minutes for max distance.

11am group WOD
Back Squat 3 X3

Followed by Team WOD:
1 person rows 500M while the remainder of team members are doing thrusters 95/65. Total the number of thrusters and total the number of meters covered in 14 minutes.

We still have a couple of spots left in September Foundations.  Tell a friend.  Sign up here.

We’re up to 21 people registered on our Fight Gone Bad 5 team.  The top fundraiser is up to $385.  C’mon folks, we need $6,000.  Here are some fund raising tips to help you get bring in the dough.

5 X Complex:
5 Deadlift
5 Hang Power Clean
5 Push Press
135/95/65

Complete each round with out putting down the bar. This WOD is not for time. Focus on technique. Rest 3 minutes between each round.

Want to know what Jess is doing when she is not CrossFitting?? Read on. Not only is she a Former D1 Volleyball player, Jess is Spikeballer of the Week. Hip Flexors, Naked Cowboys, and more. Check it out…She even gives a shout out to CFQ! Jess L. Spikeballer of the Week!

FGB Challege is going strong! Are you trying out the Zone but don’t know what or how much to eat? Check out this Excel Spreadsheet or Paleo Zone block Calculator

One month from today, we will be doing Fight Gone Bad in OUR NEW HOME! Thank you to all our members, without you we would not be what we are today.  A big thank you to Loupakis for being so generous and welcoming partners.  We are very excited and extremely grateful to be able to be in the position we are in today.  More details to come, stay tuned.

Rest day today.  Come on in and make up a WOD from this week.  Remember, have your wod ready when you come in.

The Fight Gone Bad Challenge has officially launched.  Kayla, Sarah, Jill, Maura, Billy, Dierdre, Mike V, Rachel, Brandy and Paul are in, are you? Today is the last day to join.  Sign  up here. Anyone who is doing FGB should be in this challenge. Lets go CFQ!  Check the events page for rules.

We’re up to 18 people registered on our Fight Gone Bad 5 team.  Paul and Kayla are the top fundraiser so far, both breaking $200.  C’mon folks, we need $6,000.  Here are some fundraising tips to help you get bring in the dough.

We still have a couple of spots left in September Foundations.  Tell a friend.  Sign up here.

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)
Today we will do our first FGB this year in preparation for next month’s FGB V. 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.

Add your points and post them to comments. We will be comparing these scores to our scores on Sept 25, 2010.

Who's tee shirt is this? Post guess to comments.

WOOT! Exactly one month to the date before Fight Gone Bad 5!  Dial in your diets and get in The Fight Gone Bad Challenge!. Register today, here.

Warm up with hollow rocks to arch rocks. Start at one side of the room, roll the width of the room and back.  Start in a hollow position, do three hollow rocks (each back/forth is one), then roll onto your stomach without touching the ground with either your hands or your feet. Then perform three arch rocks and roll in the same direction back onto your back.

Gymnastics: Backwards roll.  Drills here.  Practice for 10 minutes.

Endurance: 10 all out hill sprints. Once at the top, jog back down, at the bottom take :30 seconds recovery, go again. Route is from the far corner of Newtown rd/31st street, up the hill towards Astroia Blvd.  Scaling options: Reduce sprints to 7 or 5.

Post experiences from gymnastics and sprint times to comments.

We still have a couple of spots left in September Foundations.  Sign up here.
Schedule note: Labor day weekend there will be no 10am Sunday (9/5) or 6am Monday (9/6) class.

Words from a Coach…
__________________
Finding A Weakness
By Coach Mike

Finding a weakness, or “a chink in our armor” is something that CrossFit will do for us from time to time.  I had been feeling great during the daily WODs and last Tuesday’s wod exposed the chink in my armor in a big way.

WOD – Tuesday, August 17.
5 rounds for time:
5 muscle ups
21 good mornings
350 meter run

I couldn’t wait to do a WOD with muscle ups. I had been practicing them on my own for a while.  During my warm up the rings felt very slippery, and I barely pulled myself through my first attempt.  Round one wasn’t too bad.  Then came round two.  I just couldn’t grip the darn things.  My hands were sweaty.  The tape was old.  The rings were skinnier than my own pair.  Do I have the grip strength?  I tried sneaking in some chalk.  No help.  I tried wiping my hands and the rings off with a towel.  No help.  I charged myself up with positive talk.  No help.  By this time Wil was on round 5 and ripped off 4 muscle ups in a row, almost getting the whole set unbroken.  That really pumped me up and I got number 4.  My next attempt fell back to the slippery grip.  My workout ended at the 30 minute cap with less than two rounds completed.  Through some combination of mental, physical, and emotional weakness, I didn’t finish the workout.

Starting Thursday of the same week, I practiced some muscle up drills after class, and did one solid muscle up.  So now what’s my plan of attack? I’m going to work this skill on a regular basis over the next two weeks, adding a muscle up each for 15 days.  On Saturday, September 4th I’m going to finish this workout after the 9 a.m. class.

Is there an exercise that you want to improve?  Attack it.  Come up with a plan, dedicate some time to it and work it.  Two weeks of working a skill every day, in various ways, will help you improve that weakness.  At the end of your plan schedule a time to test the skill.  See if it worked.  If so, great, you’re one skill closer to becoming a better athlete.  If not, re-evaluate your plan, keep the good, scrap the bad and go after again.  Failure isn’t failing, it’s not trying again.  Eliminating your weaknesses one by one will take some time, but you’ll be a better athlete for it.

Start finding those chinks and go after them

Coach Mike.