CFLI Paleo Challenge III: Battle of the Sexes
We are raising the stakes and it's going to be our biggest challenge yet! Don't miss out on this chance to change your life...
Oh yeah folks we got the party of the year lined up for Saturday! Don't forget to drop off your guest registration today. Make sure your guests bring their party hats and their cameras. Gonna be off the hooooooook.....
Reminder:
No classes tomorrow (Friday 5/18), you need to let those bodies rest up for the big event and we need to get this place set up for the big bash.
Check-in starts at 10:45 on Saturday!
Workout for Thu, May 17, 2012
"Rahoi"
12 Min AMRAP:
12 Box jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees
Reminder:
No Class on Friday.. Rest Day for those who are competing in Spring Cleaning.
Today is the LAST DAY to register for the event.
Guest registration ends tomorrow.
Week 1 Accountability update out of a possible 49 points, the women put up a solid team average of 44.7, but the men bring it hard with a surprising 45.4 to take week 1! The men's team is awarded 50 points for their week 1 victory, bringing the score to:
Cavewomen - 33
Cavemen - 71
Congrats to the men, but week 1 is the easy week! Anybody can stay strong for a week. This week's winning team will be awarded 75 points, and the Double Secret Bonus is worth another 20. So there are 95 points up for grabs this week! Do I smell a comeback ladies?
All Cavewomen must complete an additional 1-mile run at the end of the next class they attend. Sorry ladies!
"Spring Cleaning"
The registration board is filling up! You have just today and tomorrow to register for the event, but you have until Friday to register your guests. Try to get them in as fast as possible so we can plan our food/drink. Make sure you return those guest forms filled out completely, they will be used as raffle tickets.
Email Ian@cflongisland to let him know if you will be bringing food.
Yo yo yo happy Monday to you CrossFit lunatics! We got a busy week coming up, followed by a huge exclamation point know as "Spring Cleaning"! This place is going to be rocking as we expect at least 100+ athletes and fans getting down on the fun.
DO NOT MISS OUT ON THIS! I know there is a lot of apprehension about "performing" in front of spectators like always. Just remember a few things:
1) You will be divided into heats of similar abilities consisting of 6-8 athletes (you are not alone out there!)
2) No one is going to be criticizing you (trust me they will be very impressed at what you are doing out there)
3) It's all about fun! It is not a competition, you are here to hit your personal best, which we've had almost 100% PR rate at every event thus far.
As always, the gym will be closed on Friday 5/18 as a Rest Day to let your bodies prepare for the big event, and allow the coaches to set up and prepare for the big day.
Be sure to email .(JavaScript must be enabled to view this email address) right now and let him know if you are bringing food!
One last thing about the event. If I hear one more person say "I'm not good enough" I'm going to make you stand on the corner of Horseblock Rd holding this:
And you will be automatically registered for this event instead:
Cave Peeps:
Bonus Challenge #1 starts today! If you did not receive the email with the info, please contact your team captain right away to get the deetz. And don't forget about the Double Secret Bonus Challenge as well...this could get interesting!
CrossFit Games Northeast Regionals:
As you guys all know by now, CFLI is competing in the Northeast Regionals next weekend in Boston. Because every single coach is competing, we are going to be closed for a few days. I'm sorry about this but every CF gym in the Northeast will be doing the same I'm sure. The full details of the adjusted schedule will be announced shortly.
The team is geared up and ready to crush! Check out the preview video for the event. We do not get mentioned in the video, but that just means one thing...... DARK HORSE! Thanks in advance to all who are coming to cheer us on!
Workout for Mon, May 14, 2012
Strength:
Power Clean 3-3-3-3-3
WOD:
3 Min AMRAP:
3 Power Cleans (155/105)
6 Push-Ups
9 Squats
Repeat AMRAP 5 times with a 1 minute rest period between each round.
What's happenin all you Cave-Dwellers and Spring Cleaners? I say that because everyone in here must be doing at least one of those right? YOU'RE NOT? What's the deal? Well by now it's obviously too late to jump in the 40 day Paleo challenge, but CFLI has another big bad-ass event coming up right around the corner! Saturday, May 19th at 11am kicks off our "Spring Cleaning" member event challenge! I've been getting some pretty interesting questions about this event coming up, so let's take the time and clarify a few things.
1. This is not a contest, and there is no "winner" (besides you're all winners in my book ). Everyone is going to have 8 minutes to lift as heavy as they can on one of the best movements ever; the Clean & Jerk. This is your chance to take full advantage of the supercharged atmosphere we're going to create and get that new PR you've been looking for! (Just an FYI- at previous events nearly 100% of the participants achieved a Personal Record).
2. It's okay to be nervous! In fact, when are you not nervous before a tough WOD or lift? Ask any coach in here how they're feeling before any big WOD and you'll find out we all get that same anxiety. That's normal! If you're not nervous or at least a little anxious for this event then something's up. Use that nervous energy and put it towards your lift! GO BIG!
3. Think of it this way..Think about the best class you've ever been to...ever..did ya get it? take another second.. There it is. Now multiply that by 100, add a buffet of food and drinks, and bring your friends and family...Yeah, it's that good.
Sign Up's in the lobby right when you walk in (for instructions on signing up, please see Brian's 3 simple steps on yesterday's post)
+
Here's a slow-mo demo of the Clean & Jerk for your viewing pleasure
). Everyone is going to have 8 minutes to lift as heavy as they can on one of the best movements ever; the Clean & Jerk. This is your chance to take full advantage of the supercharged atmosphere we're going to create and get that new PR you've been looking for! (Just an FYI- at previous events nearly 100% of the participants achieved a Personal Record).
