CROSSFIT LONG ISLAND

SKILL:

Barbell Max Weight Walking Lunge for 10 Steps.

WOD:

Push-up, Sit-up, Squat Ladder

1-1-1, 2-2-2, 3-3-3…etc…

for 15 Mintues.

“When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments.”
- Thomas Jefferson

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Within the next day or two everyone will be receiving and email asking you to register for our new online tracking program.  Please do us the favor and take 5 minutes to register.  It’s the easiest thing we’ve ever asked you to do.  It will help us run things more efficiently.  Thank you!

*Remember there is no 5:30pm Group WOD on Wednesdays, it is reserved for Women’s Bootcamp.* 

**The 11am Group WOD will be moved to 10am tomorrow. Sorry for the inconvienence**

Within the next day or two everyone will be receiving and email asking you to register for our new online tracking program.  Please do us the favor and take 5 minutes to register.  It’s the easiest thing we’ve ever asked you to do.  It will help us run things more efficently.  Thank you!

Strength:

Front Squat

10-10-10

WOD:

5 rounds for time:

1 rope climb

5 burpees

10 wall balls

Don’t forget to pick up your wristbands for the Frenchie Fundraiser!  You’ll have to coolest wrist on the block.

*Reminder that the 11am session will be moved to 10am on Tuesday (today) and Thursday this week*

I apologize for the mix up with the 11am class yesterday morning.  I was traveling and I had issues updating the website from my phone. 

Skill:

Handstand holds/walk/push-ups/ and progressions

WOD:

5 rounds for time:

5 Stones to shoulder

175yrd sprint

**The 11am class for Tuesday and Thursday this week will meet at 10am instead.  Sorry for any inconvenience.**

WOD:

“FRAN”

21-15-9

Thrusters (95/65)

Pull-ups

28 June 2005.

Hey everyone I just wanted to take a minute to tell you about an unfortunate incident that has recently occurred to a very good friend of mine.  While on vacation in Jamaica, my friend Trevor (we call hime Frenchie) was injured very badly while rock jumping.  The details of the accident still aren’t 100% but we know he landed in the water after breaking his neck and nearly drowned.  He was airlifted to Florida were he remained in a coma for over 2 weeks.  He has recently come out of the coma but he is far from back to health.  Frenchie is one of the nicest guys I have ever known and he is full of energy and adventure.  He frequently travels the world going on wild adventures and doing things we all wish we were doing.  In attempt to help aid his recovery we are doing a little fundraiser and selling wristbands to raise some money.  The bands are $5 and read “What would Trevor do? – Whatever is more awesome!” to match his adventurous personality.  Please see one of the trainers to pick up your band.  We appreciate any help you can give!  Thank you!  Also check out http://whatwouldtrevordo.org/ for more info. 

Skill:

500m Row for time

WOD:

Tabata DB Squat Cleans

Tabata DB push press

Tabata Push ups

Record total reps.

SKILL:

1RM Power Clean

WOD:

175 Yard Prowler Push @ Bodyweight

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman

Strength:

Press 5-5-3-3-1-1

WOD:

10 AMRAP:

5 press (75% of max)

7 Burpee Broad Jumps (6ft minimum on jump)

Congratulations to Brittany Jackolski for qualifiying for the Empire State Games for Olympic Weightlifting this past weekend! Brittany and I both competed in the Long Island qualifier and have each earned a chance to compete in Buffalo at the end of July.  I have a few very blurry videos that you can check out, sorry for the poor quality.  I also was not able to get any snapshots of the competition because I am a dummy and forgot.  I took better quality videos on my phone, and Brittany’s videos are also on there and I will try to post them very soon. 

Here are my two best lifts.

Snatch 202lbs (failed on 213)

Clean and Jerk 266lbs

Both lifts were below my PR’s but it was good enough to get me a qualifying spot.

SKILL:

Overhead Squat Practice and Technique

WOD:

21-15-9 of the following:

Overhead Squat (135/95)

Pull-ups (C2B/Kipping)

“People do not cease to play because they grow old: They grow old because they cease to play.”
- George Barnard Shaw

Sorry for the late post!

Strength:

3 x max strict pull-up, max rings dips

Do not rest between exercises.  Rest about 1-2 minutes between sets

WOD:

For time:

800m run

Then 5 rounds of:

10 push-ups

15 sit-ups

20 squats

Then: 800m run

Warm-up:

4oom Overhead run w/ barbell

WOD:

For Time:

20 Thrusters (95#/65#)

20 KB Swings (53/36)

15 Thrusters

15 KB swings

10 Thrusters

10 KB Swings

5 Thrusters

5 KB Swings

2010 CrossFit games are right around the corner!  Here are some highlights from last years games.