27 Comments

  • Jose Coca
    09/08/2011 at 10:20 AM

    This is HUGE!!!!! Not only are you guys giving back to the community, but your also building an AMAZING BRAND…. I am extremely proud to be apart of this organization……

    • Tammyli
      09/08/2011 at 10:29 AM

      Thank you Jose!! Please spread the word!!!!!!!!

    • gilliebean
      09/08/2011 at 1:59 PM

      Agreed!! Wholeheartedly!! :D

  • Jose Coca
    09/08/2011 at 10:20 AM

    This is HUGE!!!!! Not only are you guys giving back to the community, but your also building an AMAZING BRAND…. I am extremely proud to be apart of this organization……

    • Tammyli
      09/08/2011 at 10:29 AM

      Thank you Jose!! Please spread the word!!!!!!!!

    • gilliebean
      09/08/2011 at 1:59 PM

      Agreed!! Wholeheartedly!! :D

  • Tammyli
    09/08/2011 at 10:29 AM

    Please print this PDF file and hand them out to as many people as possible. Lets help as many people as possible.

    Very important to watch these video!!!

    http://www.wpix.com/news/wpix-suspected-brooklyn-rapist-strikes-again,0,884713.story

    http://www.wpix.com/news/wpix-brooklyn-2nd-sex-predator,0,7068955.story

  • Karen Tang
    09/08/2011 at 11:18 AM

    This is fantastic. Am i allowed to do it? How many sessions is it? Will def repost.

    Need referrals for an orthopedic doctor. So i can get seen asap. Want to be back within a week to do fgb. The wait time right now is a week to be seen, another week for mri results, and then whatever therapy they prescribe. I just want an mri to make sure nothing tore and get on with stabilizing and back to crossfitting and pool.

    Ty!

    • coachcanadan
      09/08/2011 at 12:09 PM

      Karen, you need to make sure you take care of yourself. CrossFit can be addictive, sometimes to the detriment of the athlete. If you are injured (not hurt), then you need to take your time getting back in the saddle. You have years and decades of CrossFitting left in your life, so trying to fast forward your training by a month or two now seems silly in the grand scheme of things. CrossFit should make you stronger and healthier, it shouldn’t prolong injuries. Your enthusiasm is infectious and your energy is incredible, but we want to make sure that you’re taking care of yourself. If you dislocated your shoulder, take your time getting back to WODing. A little extra time now will allow you to get back in at 100% sooner than you’d think! Rest is more important than anyone gives it credit. I speak from experience here. So feel better and get healthy!

      Coach Dan

      • Karen Tang
        09/08/2011 at 12:42 PM

        Ty dan. Will i be starting from scratch in terms of fitness level when i get back? Is there a way to not regress without affecting my arm and shoulder? Sit ups and squats are ok right?

        What you say is right and i totally follow. Best i handle this correctly and fully to not happen again.

        Just dont want to wait too long. And it feels like a lot of waiting now lol…

        Ty so much!

        And the next 2 weeks are playoffs in pool. Team is in it. I cant play. My first season. Wah. Just wanted to whinge. I make a great cheerleader at least lol.

    • Matt
      09/08/2011 at 9:50 PM

      I have a separated (permanently) shoulder and can tell you if your shoulder was really dislocated, they would have reset it at the er and then it would possibly require some physical therapy, but mostly immobilization, ice and rest. You don’t need a surgeon unless you tore your rotator cuff. If you need a pt, I used all seasons physical therapy in midtown and had great results.

      http://www.allseasonspt.com/

  • coachcanadan
    09/08/2011 at 11:54 AM

    Good to be back after my mini-vacation.
    100 DUs = 1:22. Terrible.

    Clean 3-3-3-3-3
    135-155-175-195(PR for 3) – 205×1, couldn’t get it up again.

    Bench Press 5-5-5-5-5
    135-135-135-135-135

    KAREN
    150 wallballs for time:
    9:55 Rx’d. No ball under my butt for depth!

    I’m up to 191 lbs now. Curious to see how much weight I’ll actually gain over the next month.

  • coachcanadan
    09/08/2011 at 11:54 AM

    Good to be back after my mini-vacation.
    100 DUs = 1:22. Terrible.

    Clean 3-3-3-3-3
    135-155-175-195(PR for 3) – 205×1, couldn’t get it up again.

    Bench Press 5-5-5-5-5
    135-135-135-135-135

    KAREN
    150 wallballs for time:
    9:55 Rx’d. No ball under my butt for depth!

    I’m up to 191 lbs now. Curious to see how much weight I’ll actually gain over the next month.

  • Marina
    09/08/2011 at 12:16 PM

    this is great..I’m in!

  • Marina
    09/08/2011 at 12:16 PM

    this is great..I’m in!

  • Charles George
    09/08/2011 at 1:10 PM

    Thanks for putting this together Coaches :).

    My wife will actually be interested in this, too bad we are away this weekend.

    I’ll spread the word on some local email lists/blogs for the Kensington/Windsor Terrace/Ditmas park area.

  • Charles George
    09/08/2011 at 1:10 PM

    Thanks for putting this together Coaches :).

    My wife will actually be interested in this, too bad we are away this weekend.

    I’ll spread the word on some local email lists/blogs for the Kensington/Windsor Terrace/Ditmas park area.

  • Tammyli
    09/08/2011 at 1:13 PM

    Spread the word..

    we are going to offer this FREE class again on the 21st, 24th, 28th and Oct 1st….

    Times TBD

    • gilliebean
      09/08/2011 at 2:01 PM

      I just emailed you. It might be good to offer alternating times (some early, some later). I have a friend who has a 9a – 2p class every Saturday. She could probably do something later in the afternoon.

  • gilliebean
    09/08/2011 at 2:02 PM

    Love this!! I will be there. :)

  • Tammyli
    09/08/2011 at 9:26 PM

    PrimeTime was on the money tonight.. What great work from the entire group.. Everyone did extremely well on the 21/15/9!!

    Thanks Iz for taking your first CrossFit class ever, with me as your Coach. I felt honored to have you WoD with the group.. Xoxox

    What a great night!! Welcome Bailey, your amazing!!

  • Tammyli
    09/08/2011 at 9:26 PM

    PrimeTime was on the money tonight.. What great work from the entire group.. Everyone did extremely well on the 21/15/9!!

    Thanks Iz for taking your first CrossFit class ever, with me as your Coach. I felt honored to have you WoD with the group.. Xoxox

    What a great night!! Welcome Bailey, your amazing!!

  • KurtRod
    09/08/2011 at 9:57 PM

    Fun day. Coach Tammy was great!

    100 DUs -> 1:04

    21 – 15 – 9 Rx’d -> 16:12

    The PP were a lot tougher than I expected. 115# was just harder to string together with speed.

    3 Rounds of 4 Squats @ 185# and max wall balls @ 20#
    90 seconds rest between rounds

    33 + 28 + 28 = 89 reps.

  • KurtRod
    09/08/2011 at 9:57 PM

    Fun day. Coach Tammy was great!

    100 DUs -> 1:04

    21 – 15 – 9 Rx’d -> 16:12

    The PP were a lot tougher than I expected. 115# was just harder to string together with speed.

    3 Rounds of 4 Squats @ 185# and max wall balls @ 20#
    90 seconds rest between rounds

    33 + 28 + 28 = 89 reps.

  • Head Coach
    09/09/2011 at 8:36 PM

    100 DU’s=1:14
    21/15/9 RFT of: Push Press (115/75)/ Ring Dip/ Tuck Jump/ Row for Calories=12:19RX’D
    5 Rounds of: 2 min AMRAP of: 4 Squats (185)/Max Rep Wall Ball (20)=77 Wall Ball RX’D

  • coachcanadan
    09/08/2011 at 12:09 PM

    Karen, you need to make sure you take care of yourself. CrossFit can be addictive, sometimes to the detriment of the athlete. If you are injured (not hurt), then you need to take your time getting back in the saddle. You have years and decades of CrossFitting left in your life, so trying to fast forward your training by a month or two now seems silly in the grand scheme of things. CrossFit should make you stronger and healthier, it shouldn’t prolong injuries. Your enthusiasm is infectious and your energy is incredible, but we want to make sure that you’re taking care of yourself. If you dislocated your shoulder, take your time getting back to WODing. A little extra time now will allow you to get back in at 100% sooner than you’d think! Rest is more important than anyone gives it credit. I speak from experience here. So feel better and get healthy!

    Coach Dan

  • gilliebean
    09/08/2011 at 2:01 PM

    I just emailed you. It might be good to offer alternating times (some early, some later). I have a friend who has a 9a – 2p class every Saturday. She could probably do something later in the afternoon.

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