Tue, October 08, 2013
Best of L.I. (2014)
Wed, December 11, 2013
Guest Day #2
What an awesome guest day yesterday guys! I hope your guests had fun. It was a great time. Lets do it again today. Here is a quick schedule reminder for the day.
6:30 Guest Class
7:30 Guest Class
8:30 All Levels
5:30 JV (kids)
6:30 All Levels
7:30 All Levels
It's Wednesday and we can't forget about our Athlete Highlight of the Week. This Week's AHW is Kaitlyn Catalano for getting her first black shirt check last night. This is the one challenge that has been haunting her boyfriend for over a year now and she came in and stopped it out on her first attempted. She did three rope climbs in under a minute. Kaitlyn got this done in a very fast time of 52 seconds. Way to go Kaitlyn! Keep up the great work and good luck on your journey.
Here is a link for a Local Competition coming up. Lets get a crew down there. The word on the street is that a few coaches and members are already singed up.
Workout for Wed, December 11, 2013
Partner #1 Walking Lunges with a Plate
Partner #2 KB Swings
Post By Patrick
Tue, December 10, 2013
So Many New Faces
The CrossFit Long Island family continues to grow. Last Friday produced our newest graduates of our CrossFit 101 course. Expect to see a few of these faces around, along with a few others . As always, when you do see them, make sure you show them that they are at home. Great job everyone!
Guest Days are Here!
Guest classes will all be taking place in the Gold Gym. If you haven’t signed up to participate in guest days yet, grab a friend and bring them down tonight or tomorrow. Only one class has completely filled up, but some others are close. It’s is free for both you and your guest.
Click Here to Sign Up
Crushed the Coaches
The handout prizes from our member appreciation week’s “Crush the Coaches” have been handed out, but some of the opportunities haven’t been claimed yet. Did you earn a free membership upgrade, a chance to be king or queen for a class, a chance to create a WOD or playlist, or something else? Get on that! You are hoarding figurative gold that everyone else wants to get their hands on. Now flaunt it!
The Strongman Wrap-Up
Congratulations to everyone that completed the CFLI CrossFit Strongman course. You made it through a tough six classes and all handled it very well. In fact, the medley that you did last weekend was handled very well. Anyone that is all geared up for the next block of six classes doesn’t have to wait long. The next round should start up shortly after the holidays. Details are coming soon!
Workout for Tue, December 10, 2013
Guests) Squat Instruction & Movement Prep
Members) 3RM Front Squat
10 Minute AMRAP
Partner #1) 15 Squats (Member FS/ Guest Option)
Partner #2) Max Sit Ups
Post by Erik
Mon, December 09, 2013
Pure Pharma Challenge Winners!
Announcing the New York Purepharma Monthly Challenge Winners for November 2013!!!
M: Ryan Gallagher - 225 reps (CrossFit South Shore Long Island)
F: Jess Kenna - 171 reps (CrossFit Long Island)
MM: Brian Costello Sr. - 162 (CrossFit Long Island)
MF: Keri Lanz - 136 (CrossFit South Shore Long Island)
Congratulations to the winners! Prizes will be sent out within the week.
Awesome job to those who participated in the Toy Trot 5K in Patchogue this weekend. Sound off in the comments if you were there. Here are a few that did attend.
"This Saturday we will be holding a Hero WOD fundraiser in memory of Sgt. Mike Guillory. This man was deployed with Brian's cousin, Billy, when he was killed during a training accident. Billy has set up a fundraiser at his home box in California, and we have been invited to participate. We could not particiapte in the post-WOd bar crawl unfortunately, since it was this past Saturday, and it was in San Diego. However, we will be doing the workout on Saturday, to hopefully raise some money for a good cause.
Here is Billy's quick description of his fellow Marine and the event:
"On this last deployment, I unfortunately lost one of my Marines when he was killed in a vehicle rollover accident. Sergeant Mike Guillory was an avid Crossfitter and one hell of a Marine and man. This December will mark one year since his passing. I have teamed up with Offshore Crossfit to remember him through a workout and good old fashioned bar crawl. They dedicated a WOD in his honor that we will complete the morning of December 7th at their box here in Carlsbad, Ca."
This will be a FREE workout on Saturday morning, and it will be held in place of usual Saturday morning classes. We ask for small cash donation at the door, and 100% of that will be sent to the fundraising organization.
Doors open at 8:30, workout STARTS at 9am. See you there!
Workout for Mon, December 09, 2013
P1/P2: Push Press
P3: Press 8x4 @ 80% 1RM
Push Press (75/55)
KB Swings (53/36)
Post by Brianne
Fri, December 06, 2013
Just Been Busy
Okay okay so even though it doesn’t feel like it it’s the holiday season. I mean Thanksgiving was over a week ago and we’re steam rolling right towards Christmas and the New Year. Believe me I know there’s a ton of stuff going on. It seems like every second of the day there’s something to do and most of the time those “extracurricular” activities like CrossFit are the first ones to go when things get going. It doesn’t have to be though. Plus it shouldn’t- Getting in that quick hour a few days of the week is what keeps us all sane! Show of hands if you’re a bit stressed this time of year!
So sitting at the front desk yesterday was an eye opener. I can’t tell you how many people I saw that I haven’t seen in ages. Amongst our “hey how’s it going!?” chats there were some very typical responses. “Haven’t seen ya in a while how have you been.” “Good. Just been busy.” “One of the kids got the flu, our pet dog ate our pet cat, our pet dog also ate Timmy’s homework, had to call the teacher and explain, and then someone stole my car.” Whoaaaa. Yeah you’re right things have been a bit busy huh? However, one (nameless) person came in yesterday who I have been seeing a lot lately. We got into talking a bit and I asked how are you so consistent? Then she showed me her schedule. It was a hand written mess. It was jam packed full of things going on throughout the week. But in there were three different times to get down to CrossFit. Knowing what had to be done throughout the week, Sunday’s had now become her day to sit down, take a look at the week, and see when she can actually get her health and fitness on. Three different classes, three different days, three different time slots. I was impressed so I thought I’d share it quick with you. Find the time. If you can’t make your “normal” time slot when can you? Are you going to continue with that stressful week with no relief? Can you branch out and try a class you have never done before? (5:15AM or 8:30PM anyone?). Find the time and stay moving. Don’t get lost in the holiday shuffle. The new year is coming! Just don’t wait until then to get going!
Speaking of staying on track and dominating life. Still time to help a friend or family member do the same. Next week is not only Guest Days on Tuesday and Wednesday but we also have the option of a CrossFit-"Guest Day"-101. Now that starts Monday and is half the price of the normal 101. If interested call your head coach ASAP. Still confused? Call your head coach ASAP! (E-mails work too). If you’re just coming to a 1-day guest class on Tuesday or Wednesday well then get your name on the list!
Kids- Junior Varsity and Varsity: Stay tuned for Monday as you’ll be getting a special e-mail with the Holiday Schedule as well as the dates to bring your very own guest to class!
Rope Climb w/ the Russian Wrap
Workout for Fri, December 06, 2013
Deadlift (225,275,325/ 155,185,215)
Post by Fog's
Guest Day #2
So Many New Faces
Pure Pharma Challenge Winners!
Just Been Busy
Be our Guest!
Guest Days Coming up!
Still November. But Let’s March!
You “Guest” It!
Busy week ahead
Fun Friday Fun 5K
Hangin’ Heavy Thursday
A Gem of an Athlete
Run, Fun, and November Sun!