Thursday 5.12.16

Paula

Paula

Work Out of the Day

In teams of 2

For time:
80 Calorie Row
800 Meter Run (400m together)
80 Double Unders
80 Kettlebell Swings
80 Wall Balls Shots
80 Box Jump Overs
80 Wall Ball Shots
80 Kettlebell Swings
80 Double Unders
800 Meter Run (400m together)
80 Calorie Row

Friday 3.20.15

Work Out of the Day

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Box Brief:
Saturday – Jose Martinez Powerlifting competition in Long Island ($15 entrance)
Saturday – 10 AM “Core Conditioning” with Efro
Sunday – 10 AM Pull up Workshop with Coach Alex

Thursday 3.19.15

Work Out of the Day

“Goat Day”
EMOM x 10 minutes
Odd: Goat 1
Even: Goat 2

A Goat is a movement which you are having difficulty with. We all have “goats”, its usually the movement you dread to see in the workout. So pick two of your goats for this workout and practice them.

Active Recovery:
Row for 20-30 minutes at an easy/moderate pace.

Nutritional Note:
Healthy lifestyle means getting ample sleep to rest the mind and body. Take time out of your busy day to rest your mind maybe some deep breathing meditation.

Box Brief:
Tomorrow – Friday Night Open 15.4 @ 5 PM
Saturday – Jose’s Powerlifting Competition @ CrossFit Strong Island (Merrick, LI)
Saturday – 10 AM Core Conditioning
Sunday – “First Pull up” workshop @ 10 AM

Wednesday 3.18.15

Work Out of the Day

Snatch
Muscle Snatch
3.3.3
Power Snatch
2.2.2
Snatch
1.1.1

AMRAP x 8 minutes
Power Snatch 115/75#
Burpee over the bar
2/2, 4/4, 6/6, 8/8, 10/10…until time expires.

Mobility
3 cycles of: (Yoga Poses)
20 seconds – Cobra Pose
20 seconds – Child’s Pose
20 seconds – Downward Dog

Nutritional Notes:
Water, water, and more water. Stay hydrated. Avoid the sugary, non-nutritional, empty calorie drinks.

Box Brief:
Friday Night Open 15.4 @ 5 PM
Saturday – 10 AM Core Conditioning w/ Efro
Saturday – Jose Martinez 1st Power lifting Comp in Long Island
Sunday – “Get your First Pull up” workshop @ 10 AM w/ Coach Alex. He will be explaining the program and all the movements.

Tuesday 3.17.15

Work Out of the Day

Bench Press
5.5.3.3.3, climbing

3 Rounds for time of:
5 handstand push ups
10 chest to bar pull ups
15 push ups
20 wall ball shots
25 double unders

Mobility
2 x 20/shoulder – rotating chest openers
1 minute/triceps – seated triceps holds

Nutritional Note:
You might have heard me talk about my first meal of the day being Bulletproof Coffee. Here is a full article on how to make the drink and all it’s benefits.

Box Brief:
Friday Night CF Breed Open 15.4
Saturday – Come out to support Jose Martinez 1st Powerlifting Competition in Long Island.
Saturday – 10 AM Core Conditioning w/Efro
Sunday – “Getting your first Pull-up” Workshop @ 10 AM – Coach Alex will be covering the step of the program and all the movements. It is the athletes job to implement it and stay consistent.

Monday 3.16.15

Work Out of the Day

Thrusters
3.3.3.3.3, climbing each set

EMOM x 12 minutes
Odd:  6 Push Press + 6 Thrusters 95/65#
Even: 6 x 15 Meter shuttle sprints

Mobility
2 minutes/upper leg – barbell mash
1 minute/ankle – hold bottom of an (assisted) pistol

Nutritional Notes:
Get your Game Plan in order. Are you supplementing your workouts? Are you eating clean and cutting out the excess junk food? Summer is right around the corner, What’s your Game Plan?

Box Brief:
Friday Night Open 15.4 @ 5PM
Saturday “Core Conditioning” w/Efro @ 10 AM
Saturday – Our very own Jose Martinez will be attending his very first PowerLifting Competition in Long Island, if anyone is interested in supporting; we will be car pooling. More specifics TBA.
Sunday – “Getting your first Pull-up” Workshop @ 10 AM – Coach Alex will be covering the step of the program and all the movements. This program is accessory work to be implemented by the athlete and stay accountable and consistent.

NEW YORK CARES COAT DRIVE (DECEMBER 1 – FEBRUARY 7, 2014)

download (3)

THE HOLIDAY SEASON IS A TIME FOR LOVE AND LAUGHTER BUT ALSO A TIME FOR US TO THINK OF THOSE LESS FORTUNATE WHO NEED OUR HELP.  WE HAVE SET UP A DROP LOCATION AT THE BOX FOR ANYONE WHO WOULD LIKE TO DONATE GENTLY — USED COATS (MEN/WOMEN/CHILDREN) THAT WE NO LONGER NEED OR WANT.  

THANK YOU!

Creating Champions

Get Ready To Change Your Life

Alicia Maisonet aka Yin Yang

“I select Alicia for our very first AOTM because first off she is a beast, which is a compliment in the CrossFit world, but more importantly is the fact that she is always willing to learn. She listens very well and applies the knowledge in her movements. Another important characteristic which makes her my choice, is her humbleness, ” – Coach Hutch

” Yin Yang is Athlete of the Month because she is an inspiration to us all. She is focused, committed and downright strong. Her positive enthusiastic approach on CrossFitting keeps the other athletes pushing hard and setting goals they too can obtain. I admire her dedication and her ability to teach others by example. Teamwork!!!!!” – Liz Figgie

aliciam

NAME: Alicia Maisonet aka Yin Yang

BIRTHPLACE: Queens, NY

BIRTHDAY: HAHAHA

OCCUPATION: Executive Assistant

HOW DID THE ALIAS OF YIN YANG COME ABOUT?
It came about because of Balance. I am both feminine and strong. I have two sides that are very different and distinct, however, one side could not exist without the other. Basically I have two personalities, lol (smirking).

FOR HOW LONG HAVE YOU BEEN CROSSFITTING?
It will be 1 yr on 10/12

WHAT IS YOUR FAVORITE WOD OR MOVEMENT AND WHY?
My favorite WOD would have to be DT because it tests both strength and endurance, however my favorite movement would have to be overhead squats, why? Because I can go heavier than some of the boys haha.

WHAT IS YOUR LEAST FAVORITE WOD OR MOVEMENT AND WHY?
My least favorite WOD is FRAN, why because it’s so hyped hahaha, and my least favorite movement would be the push up it’s sooo challenging and there is no way for me to kip my way around it lol.

HOW DID YOU GET INTO CROSSFIT?
I was initially introduced to Crossfit by a coach I was training with for obstacle races.

WHAT FITNESS PROGRAM WERE YOU DOING BEFORE CROSSFIT AND HOW DO THEY DIFFER?
What I did before Crossfit was home videos, such as Insanity, Insanity the Asylum. After working on my endurance via Insanity I began obstacle course racing (OCR) and “long distance” running.

HOW HAVE YOU CHANGED SINCE JOINING CrossFit BREED?
I believe what has changed most about me since joining Crossfit Breed has been my confidence. I’m not nearly as embarrassed to FAIL or to demonstrate a move if asked to. My confidence within myself has been the biggest change I’ve seen, not to mention the 2 ½ pack I’ve acquired .

WHAT ADVICE CAN YOU GIVE TO THE NEW COMERS THAT HAVE NEVER CROSSFITTED?
The advice I can give would be to believe in yourself, you will be asked to do things you never thought you could do, so just go for it. For women I would say don’t be afraid to go HEAVY and go HARD, we are a lot stronger than we appear on the surface.

WHY DO YOU LIKE TRAINING AT CROSSFIT BREED?
What I like about Crossfit Breed is the coaching. It is refreshing to have a coach with such patience and enthusiasm. Additionally I love the family environment they have created. It isn’t about cliques or keeping the strong with the strong, it is about pushing each and every member to their fullest potential and having a GREAT time doing so.

DO YOU PLAY ANY SPORTS? IF SO, WHICH?
I play PS3, haha.. JK right now Crossfit is my sport, although I’m considering some MMA in the near future.

WHAT ARE YOUR FITNESS GOALS FOR 2014?
My fitness goals for 2014 would be to master the snatch. I’d love to snatch my body weight, and to get MUSCLE UPS!!!! with dedication and GREAT coaching I know this will be possible.