WOD 9284- Saturday
Billy shows us what hes got.
Front Squat 3 X3; Back Squat 1 -20
Accessory Work :
4 rounds for time:
50situps
50 Double Unders
WOD 9284
February 27, 2010 · 7 Comments
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Rest day
February 26, 2010 · 16 Comments
Rest day – Friday
The CrossFit Slide
Have you heard of virtual shoveling? Well, nothing virtual about it today. Stay active and go play in the snow!
We told you to watch today’s post for more information on the party.
Event: CFQ 1 year anniversary party
Date: Friday, April 9th
Time: 7PM
Place: TBD
Why: Because we like to party. We will be wrapping up the Goals challenge, announcing then winners and celebrating 1 year of CrossFit Queens.
We’ll need some help planning the event, those interested please talk to Brandy.
Goals Challenge update:
Mike is half way to his 80# CF total goal. He hit a 40# PR on the dead lift this week.
Raf is getting lower on his splits, both sides.
Heather and Stephanie are kicking up the frequency of their WODs and making progress.
Will almost has 5 butterfly pull ups.
How are you doing?
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.
Another event on the horizon in April…Tough Mudder at Bear Mountain. Seems a lot of CrossFit-ters are participating and it would be fun to compete. Who’s up for this? If interested, post to comments and lets form a team ASAP. We need 6-10 members for a team. See more information on the event page.
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WOD 9283
February 25, 2010 · 5 Comments
WOD 9283-Thursday
Where in the world is Andy N. ?
5 min Sumo Deadlift High Pulls 45lbs/30lbs for reps
4 min Box Jumps for reps
3 min Hang Snatch W 45lbs/ M 75lbs for reps
2 min Wall Balls for reps
1 min HSPU for reps
WOD is a variation from one of the Midwest 2010 Sectional WOD’s
Don’t for get to turn in your journals for the challenge.
March Foundations has just 4 spots left. Don’t miss out. Register for Foundations today by sending us an email.
Is Soda the New Tobacco? NY Times
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Rest day
February 24, 2010 · 15 Comments
Rest day
Mike joins the 400# club
Take a well deserved rest day. You all earned after setting amazing PR’s on the dead lift last night. Great work.
Some highlights:
Raf 245#, 45# PR
Mike 405#, 40# PR
Billy 315#, 40# PR
Olga 135#, 20# PR
Erin 185#, 10# PR
First time on heavy singles
Lindsay 155#
Penny 125#
Please join us in welcoming Mike as CFQ’s newest coach. He successfully completed his Level 1 certification over the weekend and we’re excited to have him on board. He’s a great athlete and greater person. Mike also set a 40# PR on his dead lift last night. Sounds like a great week to me.
CrossFit Games update:
We are looking for 4-7 members to participate in the 2010 CrossFit Affiliate cup competition. We need a minimum of two men and two women, a maximum of six athletes, and one optional non-competing coach. Cost: between the $300/team. Each team member will be able to assign a guest spectator at sign-in. The competition will take place on May 22-23, 2010 at a CF location TBD in Northeast area. Registration is already open and filling up fast! Post to comments if you are interested. If we have more than the we need, we’ll hold a workout to decide who’s in.
Goal Challenge update:
Week 6 is coming to a close. Are you in a slump? Have a bruise from falling off the wagon? Turn in your journals this weekend for review. Did I mention we have over $400 in the pot for prizes. That should be motivation for you. Party and Challenge completion announcement to come shortly. Stay tuned for Friday’s rest day post for details.
One bowl = 2 servings NY Times
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WOD 9282
February 23, 2010 · 16 Comments
WOD 9282- Tuesday
How low can you go?
Deadlift 5-3-3-1-1-1-1
Accessory Work:
Death by Lateral Suicides
Paleolithic Solution Nutrition Seminar at CrossFit South Brooklyn April 11th
Whole 9 Nutrition Seminar at CrossFit Virtuosity
March 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.
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WOD 9281
February 22, 2010 · 24 Comments
WOD 9281- Monday
Birthday WOD to celebrate Nazly and Ali’s bdays this week:
35 Thrusters 45lbs/65lbs
28 Pull-ups or Jumping Pull-ups
35 Weighted push-ups 10lbs-45lbs
28 Med Ball Cleans, 20lbs/14lbs
35 Boxjumps
28 Deadlifts 95lbs/65lbs
35 Knees to Elbows
400 M run with sandbag 20-65lbs
Happy Birthday Nazly! (today) and Ali (Tuesday)!!!
→ 24 CommentsCategories: WOD
WOD 9280
February 21, 2010 · 14 Comments
WOD 9280 – Sunday
Marissa from CrossFit Saratoga head over heels @ CFQ
This is the start of heavy week in our strength cycle. Put yourself to the test. Go hard, go heavy, set a PR.
Back squat 5, 3, 3, 1, 1
WOD
100 burpess for time.
Post loads and time to comments.
March 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.
The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video (wmv/mov)
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Rest day
February 19, 2010 · 3 Comments
Rest day – Friday
Erin preparing to go overhead
Week 5 of the Goals Challenge. Did you turn in your journal for a review? Strike one if not. We’ve been seeing some impressive results from the challenge participants who’ve been consistently showing up, putting in the work and working on recovery when not at the gym.
March 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.
The 2010 CrossFit Games Season begins! The US Midwestern Sectionals “Air Force WOD” (wmv/mov) CrossFit
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WOD 9279
February 18, 2010 · 2 Comments
Got balance?
WOD 9279- Thursday
Press 3 X5
Then drop down set, 10-7-4 unbroken sets is the goal.
Accessory WOD
3 rounds for time of:
10 Hang Squat Cleans M 115-155/ W 85-105
15 Pullups
March 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.
The 2010 CrossFit Games Midwest Sectional Women’s Sunday Workout – video (wmv/mov)
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Rest day
February 17, 2010 · 10 Comments
Rest day – Wednesday
Recently on the main page there has been some discussion over the two pics above. A week ago, the photo on the left, of Jessics from RRB CrossFit (who visited CFQ), was posted and the comments went flying. Yesterday, the photo on the right was posted in response, and again comments went flying. What are you thoughts on the above pics, right, wrong or otherwise, and the responses from the public? Post thoughts to comments.
March 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.
If you, or someone you know, have been thinking about trying CrossFit, tell them to come check out our free class, Sunday at 10am.
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