Here it is folks..the home stretch of a tough week of WOD'n out. Get down here and finish strong!

3 very short, but very instructional videos..

Learning the Clean & Jerk:

Step 1. ThePower Clean




Step 2. The Push Jerk




Step 3. THE CLEAN AND JERK Make Sense?

(Note: Splitting the feet is optional. See Push Jerk)

"Getting Jack'd" registration ends tomorrow.. If your not a Saturday morning wodder then today's the day! Closing in on 30 members registered..turning out to be a big event..Let's do it!

Strength:
10 Minutes to Find:
Clean & Jerk 3 RM

WOD:
For Time:
800M Run
30 Clean & Jerks (155/105)
800M Run


post by Ian

Keep on truckin' folks...this tough week isn't slowing down yet!

Gettin Jack'd

Registration for our upcoming fundraiser is filling up quick! It thrills me to see the CFLI community reaching out and helping such a great cause. Just to remind you....

Jack Dono is the nephew of CFLI die-hard, Dianna Wittenhagen. Jack is a wonderful 9-year old boy who is diagnosed with Menkes Disease, a rare genetic disorder that affects the body’s ability to absorb copper. Jack is in need of a new in-home adaptive chair. Unfortunately this chair is not covered under insurance. All proceeds from this event will go towards Jack’s new chair with any additional proceeds going to his school. Let’s help this amazing boy get his new chair!

Everyone who registers will be participating in 10 minute version of the Hero WOD "Jack", as well as receive a FREE t-shirt, and plenty of food and drinks.

There will also be an option to participate in the "Burpee-a-thon" that will follow the WOD. This will require you to raise at least $20 to participate, similar to our Fight Gone Bad fundraiser. You can ask friends, family, co-workers, etc to sponsor you by donating $5, $10, or however much they please. As long as you raise atleast $20, you can participate in the Burpee-a-thon. You will have 10 minutes to complete as many burpees as possible (sounds like fun, right? But it's for a good cause). For every burpee you complete, CFLI will donate 10 cents to the fund.

This format will help us raise money in a few different ways. For example:

Roger Deadliftington registers for Gettin Jack'd...

$40

Roger gathers small donations from co-workers and family over the next few weeks accumulating....

$55

Roger than completes 140 burpees during the 10 min period. On his behalf, CFLI donates...

$14

So for a few fun hours, filled with food, friends, and lots of sweat, Roger raises...

$109 for a great cause!

When: Sunday February 19th
Time: 11am
Where: CFLI
Cost: $40 (must raise an additional $20 to compete in Burpee-a-thon)
Registration deadline: Saturday January 28th


Let's rally the troops and knock this out of the park! Of course there will be scaling options for the Hero WOD and everyone is encouraged to participate! If you cannot make it that day, donations will be excepted at any time, and every little bit helps.

Strength:

Barbell Walking Lunges 10-10-10-10-10

Conditioning:

8 Min AMRAP:
20 Lunges
30 Double Unders

Wrist Wraps are in! come and get them. Say goodbye to wrist pain.

People have already started to register for "Getting Jack'd" but don't forget this Saturday, January 28th is the registration deadline. Its for a good cause and you get a free "Getting Jack'd" T-Shirt what more could you want? If you plan on participating in the "Burpee-a-thon" too, we should have the fundraising sheet out shortly. Event is on February 19th at 11am.
(Scroll down to later posts for more information)

Its Tabata Time!
"Tabata Something Else"
8 Rounds of each, 20 sec on 10 sec off:
-Pull ups
-Push ups
-Sit ups
-Squats

Hey Tribe, way to survive the deadly Thrusters yesterday.....ouch. Let's shake it off and get back at it!

Strongman Class / Running Clinic

We have been getting a lot of questions regarding the specialty programs mentioned in last weeks posts. We have delayed the announcement temporarily due to a minor scheduling conflict. At first thought, we predicted most would be choosing between one course or the other, if they did choose to participate. Because of this we had the classes meeting at the same time on one day, which would cause a conflict because it seems that many may be interested in doing BOTH. This enthusiasm is great but we need some time to make sure we can work it all out. Stay tuned!

Gettin' Jack'd

CFLI is throwing down a rockin fundraiser on Sunday February 19th! Scroll down to yesterdays post to learn all about it. Get registered right away!

Skill:

Open Skill aka "Goat" Work

(pick a weakness and pulverize it!)

WOD:

1-2-3-4-5-6-7-8-9-10 reps of

SDHP (95/65)
KB swings (53/36)

They did it! The Giants won! Congratulations to all you Giants fans out there, Super Bowl in 2 weeks? CAN'T WAIT! As for you Jet fans, well, you've brought this upon yourself. You can make the switch at any time.

Announcements:

"Gettin' Jack'd"

If you haven't heard yet, CFLI Women's Bootcamp is organizing a fundraiser to be held here on Sunday February 19th at 11:00am. All proceeds of this event will go towards the family of Jack Dono, nephew of CFLI die-hard Dianna Wittenhagen. Jack has a rare genetic disorder known as Menkes Disease, which effects his ability to absorb copper. Jack is in need of a specialized in-home adaptive chair, that is quite expensive, and not covered by his insurance. We have decided to use the unmatched strength of the CFLI community to team up and raise money for the chair! This event will be not only fun, and a great workout, but it will be benefiting a great cause as well!

We will be doing the Hero WOD "Jack" (10 min version), as well as a "Burpee-a-thon" to follow (10 minutes as well). Everyone will participate in the Hero WOD as part of their registration, and we will be doing an optional "Burpee-a-thon" afterwards as well. In order to participate in the Burpee-a-thon, you must raise at least $20 in sponsorship's (like the FGB fundraiser), but of course you can raise more. You will than have 10 minutes to do as many burpees as possible on the day of the event. FOR EACH BURPEE PERFORMED IN THOSE 10 MINUTES, CROSSFIT LONG ISLAND WILL DONATE AN ADDITIONAL 10cents TO THE FUND. (i.e. if we complete 5,000 burpees as team, the donation will be $500).


Registration Deadline: Saturday, January 28th (this Saturday)
Cost: $40 (Includes "Jack" WOD, food, drinks, raffles, and FREE T-Shirt!)

Register right away!

Apparel:

If you haven't picked up your apparel that you pre-ordered, it is now officially for sale. Sorry, you snooze you lose! We can't let this great gear sit on the shelves un-rocked.



The highest score on today's WOD will receive 2 tickets the super bowl and an all-expense paid round trip*!!









*Not really

Strength:

(3 Front Squats + 3 Push Press + 3 Thrusters) x 1 x 5

WOD:

"Death by Thrusters"

115/75

With a running clock, complete 1 Thruster on minute 1, 2 Thrusters on minute 2, 3 Thrusters on minute 3, until failure.

PLEASE BRING A CHANGE OF FOOTWEAR