Mobility work helps you get into better start positions for lifts.

WOD 9292- Tuesday

“Nasty Girls”
3 rounds for time of:
50 squats
7 Muscle-ups
10 Hang Power Cleans (135lbs Rx)

Food for kids: What to pack for kids for lunch Everyday Paleo

Trevor on mat flips. You are never to young to start Crossfitting!

Partner WOD
After warming up all of the movements. You and your partner have one attempt at each exercise to complete as many reps as possible until failure of:

Pullups

Weighted Pushups (M 45lbs, W 10-25lbs)

PVC Situps on Abmat

Thrusters 95lbsM/65lbsW

Post your score for all exercises between you and your partner.

April Foundations dates are up and registration is open.  We’ve already got spaces filling up.  Don’t miss out.  Register for Foundations today by sending us an email.

Billy loves to run, the guy in the back, not so much.

For time:
Pullups 15-13-11-9-7-3-5-1
Deadlift M 225lbs/ W 185lbs 1, 3, 5, 7, 9,11, 13, 15

Skill work:
L- Sit Ladder

Note: Endurance WOD will take place at 10am today at the gym.

Burpees....outside.

5 rounds of the following complex, not for time:
5 Power Cleans
5 Front Squats
5 Squat Cleans
Rest at lest 2:00 minutes in between rounds.

Post loads to comments.

FLASH! Starting this Sunday @ 10am, we will begin working in CF Endurance workouts to our schedule.

Note: It is recommended that you leave at least 3 hours between regular CrossFit and CrossFit endurance workouts. Therefore, if you’re going to do an Endurance WOD at 10am, we will not let you do the CrossFit WOD at 11am. Please plan your week and workouts accordingly. We will be starting slowly, progressing according to the guidelines set by CF Endurance to ensure we progress you correctly and safely. Technique will be a major focus of these sessions. Please read through the FAQ’s from CrossFit Endurance here for more information on how we will be approaching the beginning of this program.

Penny and Lindsay pre-WOD

FLASH! Starting this Sunday @ 10am, we will begin working in CF Endurance workouts to our schedule. We want to measure the interest level before developing this into a full blown program.  So if you like it let us know.  Don’t forget your running shoes.

Note: It is recommended that you leave at least 3 hours between regular CrossFit and CrossFit endurance workouts.  Therefore, if you’re going to do the Endurance WOD at 10am, it is not recommended you do the CrossFit WOD at 11am.  Please plan your week and workouts accordingly going forward.  We will be starting slowly, progressing according to the guidelines set by CF Endurance to ensure we progress you correctly and safely.  Technique will be a major focus of these sessions.  Please read through the FAQ’s from CrossFit Endurance here for more information on how we will be approaching the beginning of this program.

Sign up for our Tough Mudder team here.

Trainer tells all: What I have learned about Health and Fitness Mark’s Daily Apple
The Florida Marlins go CrossFit CrossFit

P$ and Mike going balls to the wall.

Followed by 2:00 minutes cummulative ring support. Post amount of time it took you to accumulate 2:00 min.

If your are interested in participating with us in the 2010 Affiliate cup challenge, please let us know by Sunday.  Information on the event from Wednesday’s rest post here.

Walls, Fire, Water and Hills @ Tough Mudder

Are you tough enough for the Tough Mudder team?  We’re sending a team 6-10 of our toughest for the event. Lots of Crossfitters from the area are competing which will make this a really fun, and competitive, event. Don’t miss it. Register for our team here.  Our team name is: CrossFit Queens.

March Foundations starts tomorrow night! We have a great group and we’re looking forward to making new Crossfitters in Astoria. If you see them in the gym, please introduce yourself and welcome them to the family.

And last but not least…
2010 Goals Challenge update – We have only seen a couple journals for the challenge this go round. May I remind you that the challenge consists of journaling (food, rest, Wod’s), turning in your journals every two weeks, coming consistently to class and hitting your goals. As incentive, we have over $400 in the pot to split among the top contenders and a big bash to celebrate.

Two great seminars in our area coming up soon.  We recommend checking either of them out.
Paleolithic Solution Nutrition Seminar at CrossFit South Brooklyn, April 11th register here
Whole 9 Nutrition Seminar at NYC Endurance, April 25th,  register here

Liz and Ali smoking fast on burpees.

5 rounds of:

400M run
As many reps as possible Overhead Squats at 50% bodyweight.

CrossFit Queens business page on Why Leave Astoria?.  Leave us a review and tell Astoria how much ass we kick!

The 2010 CrossFit Games sectionals are underway around the world.  To keep up on the action, check the 2010 CrossFit Games site for the latest information and results.

Fernando goes heavy overhead .

Aimee Mullins on the Opportunity of Adversity TED Talks

Press 5-3-3-1-1-1-1

Paul puts on a headstand clinic.

Coach Brandy will be attending Kelly Starrett’s Mobility and Recovery Certification today.

Chocolate and coconut snacks Mark’s Daily Apple

March Foundations starts this Thursday.  Don’t miss out.  Register for Foundations today by sending us an email.