The CrossFit Games - Northeast Regional competition is this weekend

We'll be in Boston cheering on Mike McKenna of CF 914

The Regionals are 3 days, with 2 events each day.

Check out these videos of the best results from all Regions in the events so far...

Dan Baily sets a world record on Event 1

Jason Khalipa sets a world record on Event 2

Neal Maddox sets a world record on Event 3

Rich Froning sets a world record on Event 4

Aja Barto sets a world record on Event 5

Rich Froning sets a world record on Event 6

"You miss 100 percent of the shots you never take." - Wayne Gretzky

Last week's Results;

WOD #1

2,000m Row

50 Burpees

AJ 11.52

AK 12.08

AM 15.56

GD 11.54

JH 14.06

KM 7.50 modified

WOD #2
10min AMRAP
8 Push-ups
10 Med Ball Clean
12 Ab Mat Sit-ups
(total rep's)

AJ 236
AK 178

AM 162
CL 196
EK 194
GD 211
JH 163
MK 198

Take the Bull by the Horns!

http://www.crossfitwallstreet.com/

Please share this amazing story of transformation with your family and friends!

Gary Roberts; Killing the Fat Man

"Killing The Fat Man: Episode 1", (wmv) (mov)

"Killing The Fat Man: Episode 2", [wmv] [mov]

"Killing The Fat Man: Episode 3", [wmv] [mov]

"Killing The Fat Man: Episode 4", [wmv] [mov]

"Killing The Fat Man: Episode 5", [wmv] [mov]

"Killing The Fat Man: Episode 6", [wmv] [mov]

"Killing The Fat Man: Episode 7", [wmv] [mov]

"Killing The Fat Man: Episode 8", [wmv] [mov]

"Confidence is contagious; so is lack of confidence" - Vince Lombardi

Last Week's results;

WOD #1

400m Run

then, 5 rounds for time of

 10 Pull-ups

 10 Ring Push-ups

 then, 400m Run

AJ 14.22

AL 23.59

CL 13.02

DL 15.17

GB 12.14

JH 15.23

KM 18.03

Deadlift - 2 rep's on the minute for 10 minutes

AJ 255lbs

CL 255/275lbs

EK 230lbs

JH 155lbs

MB 190lbs

How did you do on the Wall Ball Throw and Carry?

Last week's Results;

WOD #1

80 Wall Ball Throws 20/10lbs

400m Run w/Ball

60 Wall Ball Throws

400m Run w/Ball

40 Wall Ball Throws

400m Run w/Ball

20 Wall Ball Throws

400m Run w/Ball

AJ 19.34/10

AL 37.50/10

AM 27.07/14

CL 19.50/14

DB 23.15/10

DL 25.15/14

ED 33.18/14

EK 22.34/14

GB 17.38/8

GD 28.44/10

KM 28.50/10

NG 29.35/14

"That which you are to be, you are now becoming" PAB Sr.

Last week's Results;



WOD #1

5 Rounds for Time

12 Deadlift 225/155lbs

400m Run

AJ 13.38/200lbs

AL 18.30/88lbs

AM 14.45/138lbs

CL 16.36/198lbs

DB 16.40/105lbs

EK 15.15/170lbs

GB 11.42/40lbs

JH 15.54/105lbs

MB 15.22/165lbs

MB 14.58/108lbs

MK 14.40/220lbs

YJ 13.47/60lbs

WOD#2

5 sets of 3min AMRAP;

3 Power Clean

6 Push-ups

9 Air Squat

(total rep's)

AJ 82, 90, 79, 81, 80 = 412

AM 72, 54, 54, 54, 54 = 288

CL 76, 73, 75, 76, 78 = 378

ED 72, 64, 57, 56, 39 = 288

GD 72, 54, 54, 54, 72 = 306

KM 45, 39, 40 = 134

NG 75, 72, 65, 44 = 256

WOD #3

CrossFit Grace

30 Clean and Press 135/95lbs

for Time

AJ 2.46/75lbs

AM 6.39/88lbs

DB 3.36/45lbs

MB 3.46/65lbs

Gary Roberts; Wanted for Killing the Fat Man

"Killing The Fat Man: Episode 1", free CrossFit Journal video [wmv] [mov]

"Confidence ... is directness and courage in meeting the facts of life."
- John Dewey

Last week's results;

WOD #1
CrossFit Hero 'Kelso'
100 Thrusters, 135/95lbs for Time
Every minute do 5 Burpees

AL 9.45
AM 25.45
EK 18.52
GD 31.30
JH 19.50
KM 21.00
MB 19.47
MK 20.00
MM 14.28
YJ 11.50

WOD #2
3 Rounds for Time;
400m Run
15 Ab Mat Sit-up
20 Walking Lunge 30/20lbs
25 Box Jump 24/20"

AJ 13.31
AM 16.16
ED 19.54
GB 15.14
MB 15.40

WOD #3
Run 1 mile
Row 1,000m
Run 1 mile

AJ 18.18
AM 20.46
DB 17.00
NG 20.36

"Today is the blocks with which we build."
- Henry Wadsworth Longfellow

Last Week's results;

WOD #1
15 min AMRAP
15 Jump Squats
15 Ab Mat Sit-ups
10 Sumo DL High Pull 95/65lbs

AJ 10 rounds @ 65lbs
AL 8 rounds + 32 @ 45lbs
AM 5 rounds + 30 @ 65lbs (10min)
CL 8 rounds @ 75lbs
DB 5 rounds @ 45lbs (10min)
DL 7 rounds + 28 @ 65lbs
EK 8 rounds @ 88lbs
GD 4 rounds @ 65lbs (10min)
JD 5 rounds + 15 @ 65lbs
JH 4 rounds + 21 @ 45lbs
KM 7 rounds @ 35lbs
MB 6 rounds + 15 @ 65lbs (10min)

NG 6 rounds @ 95lbs

WOD #2
CrossFit Games Open 12.5
7min AMRAP
3 Thrusters @ 100/65lbs
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
Keep adding 3 until 7min is reached.

For total Rep's;
AJ 56 @ 85lbs
AM 43 @ 65lbs
CL 63 @ 88lbs
MB 62 @ 65lbs
NG 50 @ 88lbs

Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish. - John Quincy Adams

Last Week's results;

CrossFit Games Open 12.4
12min AMRAP
150 Wall Ball 20/14lbs
90 Double Unders

DL 150 + 30
EK 150 + 21
MB 150 + 56
MB 150 + 44

WOD #2
15min AMRAP
400m Run
5 Squat Clean
5 Pull-ups
10 HR Push-ups

MB 3 rounds + run + 5
MB 4 rounds + run + 5
MK 3 rounds + run

CrossFit Games Open

Workout 12.4

"What a man believes may be ascertained, not from his creed, but from the assumptions on which he habitually acts."
- George Bernard Shaw

Last Week's results;

CrossFit Games Open 12.3

18min AMRAP
15 Box Jump 24/20"
12 Push Press 115/75lbs
9 Toes to Bar
(36 reps)

AL 195
CL 224
EK 195
GB 261
MB 180
MB 180
MM 144
NG 249

WOD #2
3 Rounds for Time;
5 Ring Dip
10 KB Swing 24/16k
15 Wall Ball 20/14lbs
300m Row

AJ 9.01
-------
AL 13.52
DB 12.42
MB 11.40
NG 10.00

"The key is to keep company only with people who uplift you, whose presence calls forth your best."
- Epictetus

Last Week's results;

CrossFit Games Open WOD 12.2

The official WOD calls for a Snatch, but since we haven't worked on that movement sufficiently, we have substituted the Clean and Press.

Check out this amazing video of #1 and #6 competing in this WOD

Our Results;
10 min AMRAP
Clean and Press

NG 70
CL 68
MB 65
AL 63
AJ 62
EK 57
MB 55
GD 50
KM 40

WOD #2
5 Rounds for Time;
5 Pull-ups
30 Walking Lunge 35/25lbs
15 Push-ups
400m Run

AJ 18.06
CL 22.57

Check out CrossFit Games Open 12.3 here...

YJ Rocks the 2000m Run + Max push-ups!

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.
-Confucius

Last Week's results;

CrossFit Games Open 12.1
7min AMRAP
Burpees

AJ 92
CL 87
MB 83
GD 82
NG 81
MB 80
YJ 74
EK 58
DB 56
DL 56
JD 55
JH 52
KM 50
AL 46
GB 34 (5min)

WOD #1
2000m Run
then,
Max Push-ups in 3min

AJ 7.44 / 45
DB 9.25 / 43
GB 10.54/ 51
MB 8.44 / 50
NG 8.54 / 73
YJ 8.14 / 50

WOD #2
8min AMRAP
8 Thruster 95/60lbs
8 Box Jump 24/20"
8 Knees to Elbows

AJ 120 reps
CL 108 reps
JH 76 reps
MB 113 reps
MB 110 reps
NG 99 reps

WOD #3
4 Rounds for Time;
300m Row
30 Wall Ball
10 Pull-ups

AJ 17.15
CL 17.08
DB 23.30
GD 17.50 (3x)
MB 20.12
NG 18.17

The CrossFit Games season has begun!

The CrossFit Games season is a three-stage test of fitness. It is comprised of the Open, Regionals, and the world championship, the CrossFit Games.

Check out the Games website here

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games from July 13-15, the world’s premier test to find the Fittest on Earth™.

On July 15, 2012 we will crown the Fittest Man and Woman on Earth. They will have outperformed every other athlete at the Games after qualifying through both the Regionals and worldwide Open.

In order to identify the Fittest, we invite everyone in the world to compete in the Open, register here. Each week from February 22-March 25, an Open workout is posted and everyone does it. They have the choice to have their performance validated at a CrossFit affiliate, or submit a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks.

The Open’s top 60 athletes in each region move on to the second stage of the competition, Regionals. Each Regional will be a three-day competition. Seventeen Regional competitions, covering the entire world will take place each weekend from April 27 to May 27. At the Regional level, individuals are judged, reps are counted for each workout. No more than three men and three women will advance to the third and final stage of the competition – the CrossFit Games at the Home Depot Center in Carson, Calif. The 2012 Games will run from July 13-15.

The Masters competition is for athletes ages 45 and older. For the second year, the Masters level competition will be split into four age categories - 45-49, 50-54, 55-59, and 60-plus.

Masters athletes will register in the Open, complete the workouts just as the indviduals. Some age divisions will have modified standards, but all workouts must be completed as prescribed.

Masters competitors will not have to compete at the Regional level. The top 20 in each age category will receive invitations to compete at the CrossFit Games.

"In the long run, a short cut seldom is." - Malcolm Forbes

Last week's results;

WOD #1
CrossFit "Nancy"
4 Rounds for Time;
400m Run
15 OH Squat 95/65lbs

DB 15.26 *New PR!
-----------------
AM 14.23
GD 10.46
MB 9.09
MB 12.46
NG 11.40
SF 17.15

WOD #2
3 Rounds for Time;
12 Deadlift at 70% 3rm
50 Double Under's

JH 6.43
MB 9.50
NG 3.50

565!

You cannot dream yourself into a character; you must hammer and forge yourself one."
- Henry David Thoreau

Last Week;

WOD #1
4 Rounds for Time;
10 Front Squat
10 Knees to Elbows
10 Burpees

AJ 10.54/88
AM 12.35/66
CL 10.58/110
DB 14.06/75
ED 12.30/85
JD 13.47/95b
MB 9.17/85
NG 9.46/85

WOD #2
Heavy Deadlift 3 x 3
then,
10min AMRAP
5 Deadlift @ 70%
5 Pull-ups

AM 8 + 6
EK 8 + 2
JH 6 + 8
MB 8 + 9

WOD #3
400m Run
50 Pull-ups
400m Run
50 Push-ups
400m Run
50 Ab Mat Sit-ups
400m Run
50 Air Squat
400m Run

AJ 22.41
AM 17.06 modified
DB 26.22
GD 33.36
MB 23.59
NG 24.50
YJ 13.21 modified

AJ hits a 2x body weight DL

Congratulations!
AM loves WOD #1 Squat Cleans...

"The toughest thing about success is that you've got to keep on being a success. Talent is only a starting point in anything. You've got to keep working that talent."
- Irving Berlin

Last Weeks' results;

WOD #1
Squat Clean 3 sets of 5
then,

3 Rounds for Time;
30 Double Under's
15 HR Push-ups
5 Front Squat

AJ 110/5 6.37
AL 75/5 8.39
AM 88/5 4.45
CL 125/5 7.18
EK 105/5 9.08
GB --- 5.05
JH 65/5 9.43
MB 65/5 11.18
MB 95/5 7.16
NG ---- 7.53

WOD #2
Push Press 3 sets of 3
then,

CrossFit Helen;
3 Rounds for Time
400m Run
21 KB Swings 24/16k
12 Pull-ups

AJ 110/3 11.43 Rx
AL 90/3 19.05
AM 104/3 12.09
CL 135/3 14.18 Rx
DB 75/3 14.32
GD ---- 16.25
JH 80/3 16.08
KM 70/3
MB 85/3 15.33 Rx
MK --- 15.19 Rx
NG 135/3

WOD #3
Deadlift 3 sets of 3
then,

3 Rounds for Time;

800m Run
15 Push-ups
8 Deadlift @ 70%

AJ 280/3 16.11/225
MB 195/3 11.19/140
MB 175/3 17.24/128

"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

Last Week's results;

WOD #1
Front Squat; 3 sets of 3
then,

5 rounds for time;
15 OH Squat/Front Squat @ 70%
15 Pull-ups

CL 195/3 15.58/65
EK 115/3 15.50/85
GD 95/3 19.21/65
MK 155/3 22.28/110

4 rounds;
AL 95/3 18.14/45
DB 85/3 19.50/65
MB 105/3 14.32/35

3 rounds;
AM 111/3 7.53/15
MB 125/3 14.03/45
YJ 12.01/15

WOD #2
OH Press 3 sets of 3
then,

7min AMRAP
7 Push Press @ 75%
7 Burpee Box Jump 24"

AL 65/3 5 rounds + 22 reps/55
AM 80/3 4 rounds + 9 reps/25
DL 95/3 5 rounds/65
MB 80/3 5 rounds/65

WOD #3
Deadlift 3 sets of 3
then,

5 rounds for time;
5 Chest to Rings Pull-ups
15 Sumo DL High Pull

AJ 260/3 9.36/85
AM 187/2 3.24/45
MB 174/2 7.07/45
YJ 60/5 7.51/24

Empire State Building WOD

Ed, Kelly and Ashish ROCK WOD #2

When asked; Were you sore after that last workout AM?
Reply; I'd rather be sore than fat

3 great workouts last week!

WOD #1
10min AMRAP
10 Wall Ball
10 Pull-ups

AB 5 rounds + 10rep
AL 4 rounds + 13reps
AM 4 rounds + 16reps
CL 5 rounds + 14 reps
DB 5 rounds + 10rep
EK 7 rounds + 13reps
GB 7 rounds + 10reps
GD 3 rounds + 10reps
JD 6 rounds + 4reps
JH 5 rounds + 16reps
KM 5 rounds + 19reps
MB 7 rounds + 4reps
MK 3 rounds + 16reps
MM 7 rounds + 10reps
YJ 6 rounds

WOD #2
3 x 3 rep Max Push Press
then,
3-4 rounds;
1min Box Jumps
1min KB Swing
1min Push-ups

AJ 105/3
AL 80/3
AM 88/3
ED 125/3
JH 75/3
KM 60/3

WOD #3
3 x 3 rep Max Deadlift
then,
5 rounds for time;
12 Deadlift (@70% of 3RM)
400m Run

AJ 248/3 178/11.41
CL 250/3 178/17.30
DB 148/3 98/13.07
GD 202/3 98/15.06
MB 158/3 108/14.17
MB 198/3 158/14.44

Did you enjoy WOD #2 as much as AM and GD?

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

Amazing work last week!

WOD #1

Work up to 3 heavy sets of 3 Deadlifts
then,

CrossFit "Grace"
30 Clean and Press for time; 135/95lbs

AB DL ---- 4.14
AJ DL 225 3.48
AM DL 178 5.27
EK DL 240 4.12
JH DL 138 4.16
KM DL 118 4.23

WOD #2

Work up to 3 heavy sets of 3 Back Squat
then,

Every minute on the minute do;
5 Front Squat
5 Knees 2 Elbows
the remainder of the minute is your rest interval

Great job by;
AJ 195
AM 135
CL 225
DB 105
GD 125
YJ 55

"Self-respect cannot be hunted. It cannot be purchased. It is never for sale. It cannot be fabricated out of public relations. It comes to us when we are alone, in quiet moments, in quiet places, when we suddenly realize that, knowing the good, we have done it; knowing the beautiful, we have served it; knowing the truth we have spoken it."
- Whitney Griswold

Last Week's results;

WOD #1
21-15-9-15-21
Box Jump 24/20"
KB Swing 24/16k
Push-ups
1000m Row

AJ 18.02
--------
AB 19.26
AM 19.21
ED 24.20
JH 22.03
KM 24.14

WOD #2
5 Rounds for Time;
5 Squat Clean
10 Pull-ups

AJ 11.00
AM 8.38
DB 13.44
KM 8.55
YJ 9.46

SMART Goals; Specific, Measurable, Attainable, Realistic and Timely

Specific: A specific goal has a much greater chance of being accomplished than a general goal.

Measurable: Establish concrete criteria for measuring progress toward the attainment of each goal you set.

Attainable: When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.

Realistic: To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress.

Timely: A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? “Someday” won’t work. But if you anchor it within a timeframe, “by May 1st”, then you’ve set your unconscious mind into motion to begin working on the goal.

What are your Health and Fitness Goals for 2012?

Lose 10lbs by May 31st?

Add 25lbs to my Back Squat by my birthday?

Row 500m in less than 1.50 in 2012?

Post your goals to Comments...

Happy New Year!

Last week's results;

WOD #1
3 Rounds for Time;
500m Row
12 Pull-ups
20 Walking Lunge 30/20

AJ 16.20 Rx
DB 17.13 Rx
MK 17.52 Rx
------------
AB 13.35
AL 17.58
AM 17.00
JH 17.36
YJ 15.45

WOD #2
CrossFit Helen
3 Rounds for Time;
400m Run
21 KB Swing 24/16k
12 Pull-ups

AM 13.11 PR
DB 12.48 PR