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Voted Best Gym In Astoria

Voted Best Gym In Astoria

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    • Monthly Archives: July 2009

    Page 1 of 1012345Last »

    Thursday, 07/30/09by Paul@CFQ: Rest days

    6 Comments
    Olga is strong

    Olga is strong

    Friday and Saturday are rest days at CFQ.  Play a sport, run, row, bike, apply your new strength to whatever it is you enjoy doing.  More importantly, have some fun.  We’ve been working hard during our strength challenge so take a couple of days of hard earned rest and recovery.  But don’t get too used to having these days off, Fall will bring a new schedule and new rest days.

    What about recovery? CF Journal Preview
    Recovery CF Journal Preview
    Recovery: The Next Genreation CF Journal Preview

    6 Comments

    Posted in Rest day, WOD

    Thursday, 07/30/09by Paul@CFQ: WOD 9069 – Deadlifts 5×5

    3 Comments

    WOD 9069 – Thursday

    CFQ takes it to the streets.

    CFQ takes it to the streets.

    Deadlift 5, 5, 5, 5, 5

    Then
    10-9-8-7-6-5-4-3-2-1
    Turkish Get-Ups
    Box jumps
    Ring-Dips

    Post time to comments

    Can a paleo lifestyle be sustainable? Series part 1/part 2 Fitness Spotlight

    Hey gang,
    Whyleavastoria will be hosting their second annual water balloon fight in Astoria Park Sunday at 12 noon.   If you’re up for it, we can jog/run over to the park leaving from the gym at 11:45 and be there in time for the first toss. 3,2,1..go!

    If you’re up for it, let me know tomorrow and we’ll get things organized for Sunday.

    See you tomorrow.

    3 Comments

    Posted in Challenges, WOD

    Wednesday, 07/29/09by Paul@CFQ: WOD 9068 Death by pull-ups and knees to elbows.

    1 Comment
    Diane and CFQ swing for time.

    Diane and CFQ swing for time.

    WOD 9068 – Wednesday

    DUE TO RAIN CFQ WILL BE CANCELED TONIGHT. SEE YOU TOMORROW.

    Park WOD.  As usual meeting by the pull up bars, pending weather.  Check back here for updates.

    With a continuously running clock do one  pull-up the first minute, two knees to elbows  the second minute, three pull-ups the third minute, four knees to elbows the fourth  minute, and so on ….alternating each exercise on the minute until you can no longer complete. Use as many sets as needed each round.

    Followed by tabata hill sprints.  Try to achieve an equal or greater distance each time.

    Post total minutes to comments.

    Stretching and Flexibility CrossFit Journal preview

    1 Comment

    Posted in Park WOD, WOD

    Page 1 of 1012345Last »
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