Sorry if I excited any of you Metallica or Hemingway fans. I am referring to, of course, the kettlebell. The ol’ KB can do so much more than just swing. Kettlebells are incredibly versatile tools that present us with a multitude of weightlifting options. You may have used these for various swings, snatches, push presses, SDHPs, goblet squats, weighted pistols, Turkish get ups, juggling, and more. In some cases, they can even increase the difficulty of our gymnastics movements. You may have seen people do pistols on the handles or use a pair as parallettes during deficit handstand push ups. Like many things in life, the tool itself doesn’t make the major impact. It’s how you choose to incorporate it into your task.
Have a family to feed? Are grilled steak and steamed veggies loosing their luster? Here is another resource. Just remember to filter out anything that doesn’t fit with what you can eat. Check out this link!
Ok so everyone is getting revved up for the big Beach WOD on Saturday...that's awesome! Remember, we are starting at 8am at Smith Point Beach in Shirley. Few things to know:
1- The park starts charging a parking fee at 8am, so make sure you are there a few minutes early to avoid the fee (and not be late for class)
2- We will meet right in front of the Beach Hut. If you've never been to Smith Point before, this is the main pavilion area and will be very easy to find. It's really the only pavilion area.
3- Class may run a little longer than usual (figure 1hr 15m - 1.5 hrs)
4- Best CFLI themed wardrobe wins a prize! Be creative! Wigs, face paint, etc are all encouraged.
5- If we have more than 100 members attend class (including the running class), the coaches will all jump in the ocean after class!! (and the water is barely 50 degrees right now)
6 - This class is completely free (does not count towards your weekly training sessions), but for members only. No guests for this class please.
We will be running 2 morning sessions at 8am on Memorial Day (Monday).
P1- Gold Gym
P2/3 - Blue Gym
There will be no other training sessions on Monday.
Custom Fit / CavemanToGo:
Don't forget to grab your meals from the fridges once they arrive! They will expire if not eaten quick enough...
Thank you to Gladys for this wonderful cake! The detail and decorations are so awesome I almost felt bad eating it..... but once I tasted it I didn't feel too bad anymore...it's delicious!
CrossFit is for you. We sometimes forget that people have all different levels of obstacles in their lives that they have to overcome on a daily basis. Let’s take a step back today and reflect on a few people that have allowed CrossFit to open the door to a new life for them. We have presented success stories before, but each of these are so different that, when viewed together, they truly illustrate the vast range of people that our sport of fitness can influence. View some or all of these stories to help you to not lose sight of the power that our global CrossFit community and our very own passion can both produce.
You may see a young man that chooses to fend off poor choices and turn his life around in an area where undesirable temptations are plentiful. Perhaps you will learn about a young girl with a medical condition that made her feel like an outcast at one time. A family on the brink of losing everything after a major financial adjustment might catch your eye. You might just become fascinated with one man’s comeback from losing his leg.
We are naturally social beings and we are innately kind-hearted. However, somewhere along the way, as civilization has made us more self-reliant, we have lost sight of what is important. Yet, in our community, we have reintroduced what is important in life. It’s not wealth. It’s not popularity. It’s the happiness of ours and those around us. I prefer to think that we are all unique, but through CrossFit, we can all unite!
Ok folks we are rockin' and rollin' into a big week! Here are a few quick things:
1) FREE sports massage!
Tomorrow afternoon/evening (Tuesday) there will be a chance to get a free sports massage either before or after your workout. Come down to the Gold Gym between 4:30pm and 8:30pm to get a free 20-minute sample of a sport massage by Gretchen, a local massage therapist who works with CrossFitters.
2) FREE Beach Workout!!
MDW is this weekend! It might not feel like it just yet, but that means the unofficial kickoff of summer. So what better way to kickoff Summer than a hard WOD on the sand? Ohhh yeahhhh, hard bodies meet hot sand at Smith Point Beach this Saturday at 8am sharp for a fun beach workout. This class is "All Levels", FREE for everyone (doesn't count towards your weekly training sessions), and will be in place of the normal Saturday morning schedule. Award for best CFLI wardrobe! Ok so let's repeat:
1 - Class STARTS at 8am, be there by 7:45am please (class will be 1hr 15m - 1.5 hrs)
2 - This class is completely free and DOES NOT count towards your usual membership
3 - There will be no regularly scheduled Saturday morning classes
4 - We will meet at Smith Point Beach in Shirley (home of the world famous Smith Point Lifeguards)
5 - Optional dip in the water afterwards (it's effin cold!)
6 - There is no limit on class size, let's flood the beach! (Members only please)
7 - Best CFLI themed wardrobe wins a prize (be creative!), members of the running clinic are also eligible for the prize!
Between the running clinic and the beach class, I think CFLI can get 100 people on that beach on Saturday....that's a challenge!
Regionals are upon us! This weekend when you're chilling out maxin and relaxin all cool why don't you flip on the laptop outside by the pool. Then you'd be able to check out some of the baddest mofo's in the NorthEast compete for the opening week of Regionals. It will be streaming live on the Games Site. be there or be square! Northeast is Live!
Speaking of Regionals...Did you know that today's WOD is a take on one of the Individual Events? chyup. Let's see what you got. 3,2,1...GO!
Paleo Peeps: I hope your feeling refreshed and maybe even started your summertime glow with that last challenge. Getting more sleep and spending time outdoors!? Sounds like a fun one! Although difficult, we recommend trying to keep a similar system as you continue the challenge and your everyday go-abouts. Get some sun and get some sleep. Next weeks challenge is making it's way out by the end of today so stay tuned and good luck.
CF 101- Next class meets this Monday, May 20th. See you then!
The Good Ol' Days-2012 Regionals
Workout for Fri, May 17, 2013
100 Double Unders
20 Clean & Jerks (155/105)
100M Walking Lunge