Ok I'll push, but don't call me a jerk!

Get ready for some dip-drive-dippin' today folks, we are going overhead and we are making it count!

The push jerk is a movement revolved around speed and precision, but timing is everything. Be ready to drill hard today and make it perfect...



Reminder:

We are now officially cruising with our Fall Schedule. If you haven't looked it over yet, check it out here:

https://docs.google.com/spreadsheet/ccc?key=0AlS86HMOc812dFlYZmFpdTUxS29QRmdSUXZKTTg1d1E#gid=0

Note: there was a very minor mistake on the copy we emailed out. The 4:30 and 5:30 time slot for Monday's at the Blue Gym were in the wrong spot. Fixed now!

:00 - For time:
150 Double Unders
20 Push Jerks (155/105)
20 Pull-ups (c2b)

10:00 – For Time:
400m Run
30 Push Jerks (135/95)
15 Burpees over bar

Post by Brian

Have you bragged about your CrossFit community? Well, it shouldn’t be forgotten that CrossFit (in general) fosters the greatest community of all. On June 30th of this year, we lost a handful of men from our community. These men, who worked out at Captain CrossFit in Prescott, AZ. They were also members of the Granite Mountain Hotshots firefighting/fire-rescue team. 19 men, most who hadn’t yet reached 30 years of age, lost their lives while attempting to quell the Yarnell, Az wildfire.



To make matters worse, two month have passed and some of the families left behind are being withheld complete benefits from their local government. When they perished, 13 of the men were not full-time employees. The government may rectify this issue at some point, but since there is no telling how long that might take, the burden of adjusting and surviving can be subdued by our involvement.



There was a nationwide event held in remembrance and respect of the fallen heroes this past weekend. Since our attendance is generally higher during the week, we are acting out our respect and honor throughout today’s classes. If you would like to make a donation, visit the collection site that is dedicated to the Hotshots 19.



Wear & Tear

These Hero WODs are meant to put us through the ringer. Although Tuesdays and Thursdays are usually Gretchen days, she will be unable to come in tonight. If you would like, you can book your spot well in advance. September 10th will be her next session with us. Sign up for your next sports massage today.

Early Birds
Today is our first day of our new “crack o’ dawn” skill sessions. Each Tuesday and Thursday we will have 30 minutes of open skill (6:30-7:00) for you early risers. Stay after 5:30am class, come early for 7am class, or just stop in because that time slot works perfectly for you. It is completely up to you!

Skill:
P1) Power Clean Review
P2) WOD Strategy

WOD:

“Hotshots 19”
6 Rounds for Time:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400m Run


Post by Erik

Today is unofficially the last Website post of the summer.
Don’t be a glum bum though. This just mean Full Effect Fall is right around the corner!

A quick recap of some big announcements from the past few weeks all put together in one big bundle of joy:

Coming Soon
1. Brand New Revised Fall Schedule- A few time slot adjustments to enhance your class time opportunities (You can look forward to this one later today in an e-mail)
2. Labor Day WOD (Monday 9/2) 8 AM Only- All Levels Welcome
3. New Fall schedule begins TUESDAY 9/3
4. Saturday 9/7 - Smith Point Beach Party 2013! Starts at 9am and goes until the fun runs out. Starting with your choice of 2 beach WOD’s then hitting the sand for some fun games, food, and drinks.

But wait there’s more…
What to expect come September/October:
1. Return of CFLI Strongman/Strongwoman Classes (new and improved!)
2.Return of Pat’s Running Clinic (also expanded and improved!)
3. CFLI’s First Annual In-House Team Competition
(scaled and Rx’d divisions, everybody is in!)
4. CFLI “Flood the Streets 5k” (attempting to break the record for most participants from a LI CF box to ever complete a 5k road race together)
(Expect the announcements for dates of all of these very soon!)

A Coach’s Eye:
So in case you haven't noticed we put our bodies into a ton of different positions here at the Box. Most of them you're probably unaccustomed to (Show of hands if you like the over head squat). No matter what the movement is you could probably use a tune up. Breaking down a movement on video is a great way to expose a weakness and then correct it. Below is a quick video of a coach coaching a coach (say that 5 times fast). We all know coach Scribs is the man. Cool dude, cool truck, cool stash. Below is a before and after video of him doing some ring dips. Just take a look and see if you pick anything up.
--> On a side note- If you happen to see a coach with an Ipad, Iphone, or some other crazy high tech piece from the future pointing at you while you do pull-ups or throw 200 lbs over your head you might be the next video breakdown. Have no fear. You will be better from it an you will make others better from it. Win win. It's purely a learning experience.

20 Min Running Clock:
Buy In:
400m Run w/ 2 plates (25/15)
400m Run w/ 1 plate (25/15)
30 Lateral Hops Over Bar
Remaining Time:*
1 Jumping Squat (95/75)
1 Hand Release Push Up
1 Wall Walk

*Reps increase by 1 each round.

No. We’re not stretching the truth. These are a few truths about stretching. Mobility is something that should be done every day. We often address some good mobility sessions in class, but if your body needs a bit more TLC, or it just happens to be a rest day for you, there are many stretches to do at home. Not only will you gain flexibility to perform better, proper mobility is also great injury prevention.

Need Ideas?

Check out the following:
1) Gretchen’s Sports Massage (Tuesdays)
2) Mobilitywod.com
3) The MobilizeMe app
4) Our Gold Gym Library
5) A good YouTube search
6) Our mobility Room Posters



*Feel free to add your resources to the comments below!

In more news, it would be a “stretch” to say that our schedule is being reconstructed, but there will be some minor alterations. It won’t be anything that our members will have to be too “flexible” about. Here’s a brief timeline:
Friday 8/30 - New Fall Schedule Released (check the website and your email!)
Saturday 8/31 - Regular schedule (Meet at the Gold Gym)
Monday 9/2 (Labor Day) - 8am All Levels (Meet at the Blue Gym)
Tuesday - New Fall schedule begins
Saturday 9/7 - Beach Party 2013! 9am Smith Point Beach

Get pumped to get pumped up!

Test:

1 Minute L-Sit Hold

WOD:

“Gormo”
For Time:
500m Row
50 KB Swings (53/36)
5 2-Push Burpees
300ft Bear Crawl
30 Alternating Pistols
3 Double Dip Muscle Ups
100 Double Unders
10 HSPU
1 Rope Climb (Legless)


Post by Erik

Myth: The Summer is officially over after Labor Day

Fact: That myth is wrong!!

That's right. Forget what you here in the lamestream media. Nobody knows nothing about nothing. We are not only going to extend the Summer into September, we are going to do it in a big way!

How big? Ummm....is the ocean big? Yeah, that's what I thought.

CFLI Beach Party 2013: Hotter than the sand, bigger than the ocean.


When: Saturday, September 7th - 9:00am - ???
Where: Smith Point Beach
What: Hard WOD, fun, games, food, drinks, laughs (see below for more details)
Why: End of the Summer celebration and wrap up to our Holiday Beach WOD series

Here's how it's going to go down. We will meet at Smith Point main pavilion at 9am ready to hit a tough, fun workout. Don't stress over the toll booth cause after Labor Day it's Free.99.

This time around you will have 2 choices for a workout:

Choice A) Awesomely challenging beach workout on the sand

Choice B) Awesomely challenging beach workout on the sand WITH a portion of the workout involving some short swimming

No one will be forced to swim of course, and the distances will be reasonable. The choice is yours!

Post WOD:

After the workout we will be hanging out and having a great time for as long as you'd like. We are going to do this like a true community and have everyone chip in with food drinks and whatever else you'd like to bring. If everyone packs a cooler with a few things we will have more than enough to go around!

While we are eating, drinking, and having a good time, we will be get down on some cool activities too. Here are a few things we will have:

- Volleyball net
- Ultimate Frisbee (P1 vs P2 showdown!)
- Cornhole
- lawn golf
- kan jam

If anyone has any other activities they'd like to bring down please be our guest! We are going to be having a great time! Of course, if you aren't big on games and fun, you can take the "Kevin" approach from The Office:



Feel free bring friends, kids, or significant others. If they are over 18 and wish to participate in the workout, please notify us at least 24 hours in advance.

For Time:
For Time:
9 – 15 – 21
OHS (155, 135, 115/105, 95, 75)*
Pull Ups (Bar MUs, C2B, Standard)
Broad Jumps (Mat Length/Mat Width)


Post by Bossman