Most people are bummed out because the crappy weather ruined their Halloween weekend, but CFLers are extra pumped because they get to rock their costume to class today!
That's right folks, you are highly recommended to wear a costume to any of our training sessions today, but it is MANDATORY for the 5:30, 6:30, and 7:30 sessions. We will be moving around and working hard just like every other day, so make sure the outfit is not too restricting. Let's have some fun!
Check out the highlight video from "Amazing Grace". It was filmed and edited by our very own Brendan Carey. Thanks Brendan! Enjoy everyone!
Happy Friday everyone! We had to change the original workout we had planned for today because some of the new equipment hasn't arrived yet. But no worries we have another great one for ya.
MONDAY:
Everyone is highly encouraged to come dressed up to any of our training sessions for the day. However, the 5:30, 6:30, and 7:30 sessions will be mandatory costume sessions.
Paleo Peeps:
Today is the last day of Bonus Challenge 1. You should receive an email later today or early tomorrow about next week's challenge.
Fall classes have begun and we are having an amazing time getting fit and learning about health! Keep checking back for more pics and WOD updates every Tuesday and Thursday!
Ohh yeahhh! We are rippin' through this weeks WODs with no mercy. Let's keep that momentum rolling into today's challenging workout. Today is a high-skill WOD that will challenge EVERYONE. I hope you are ready to take on the challenge head on!
As always, there will be multiple ways to scale and modify. Don't chicken out!
WOD demo with Brian, Pat, and Ian. Brace yourself at the 2:14 mark!
CrossFit Long Island would like to welcome NFR-United into the family! We look forward to seeing you on your lunch break every M/W/F!
Hey folks the atmosphere around here has been off the hooooook lately! Keep showing up with those game faces and bringing the house down on these WODs. Take a look at last weeks board, lots of crazy acronyms, funky terms, and plenty of scribble, but it all adds up to HARD WORK!
Great job on those OHS yesterday folks! Some of you have come a long way with this technical movement. Looking strong!
Attention:
It is beginning to get a bit chilly both inside and outside of the facility. We will not be turning the heat on for quite some time still, and we still have some outdoor workouts programmed for the next few weeks. It might be a good idea to wear an extra layer that can be easily removed once we start moving. Just don't forget them when you leave!
This is the man responsible for hooking us up with the sweet tires. Thank Alex!
Just when you thought running could not get any more fun and exciting!
Coach Scrubs and I had the pleasure of spending the weekend in dirty Jerz for the CrossFit Running and Endurance Certification, learning all about Endurance programming and mastering POSE style running. It was a lot of fun and loaded with great information. Stay tuned for details on a possible Winter Running Program...
Important:
The facility is now in the process of being equipped for training sessions with up to 16 students. As of today, the cap for each class has been moved from 12 to 16. Any class with 12+ students will have 2 coaches throughout the session, keeping the coach:client ratio as low as possible. If you come to the wrong level class, you will be asked to wait REGARDLESS of how many students are in attendance. Like always, if you have a major conflict, please call/email ahead. And remember, please arrive on time and be moving as soon as your class begins.
Get to class on time fool! And save the jibba-jabba for the lobby!
What an awesome day/night yesterday! The energy was electric and the WOD(s) was a blast. We snapped hundreds of photos that will be comin-atcha very soon. So take care of those bumps, scrapes, and bruises cause we ain't done yet.
It's Thursday! That means we're rocking out at 11am in that new "All Levels" class, and the new Kids class is at 4:30, meaning the P1ers are moving up to 3:30pm. Please double check the schedule if you're unsure!
Paleo Peeps:
How are we feeeling? I've been hearing mixed reviews about some headaches and such, but just remember what we talked about at the lecture, you will most likely feel worse for a few day before you feel better. Just be sure you ARE EATING ENOUGH! Keep pumpin' that bod with the good stuff and you'll be whistlin' dixie in just a few days. Be sure to keep on top of that scorecard and send it in daily. If you are still having trouble, get in touch with Brianne ASAP.
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." -Mark Rippetoe
OK guys don't forget, there is now an 11am "All-Levels" class on Tuesdays and Thursdays starting TODAY. The 4:30 P1 class has also been moved to 3:30pm starting today, as we launch CFLI Kids 2.0.
3..2..1..GO! All cave peeps you are now officially in the cave until November 23rd. If you haven't sent your "starter" email to .(JavaScript must be enabled to view this email address). Please do so right now! This will start a thread with Brianne in which you will use to exchange your score DAILY. Good luck!
Schedule adjustments:
--Starting tomorrow there will be a Kids class on Tuesday and Thursdays at 4:30, so the current P1 class in that time slot will be moved to 3:30pm. See a coach if there are any major issues.
--Also starting tomorrow, there will now be an 11am "All Levels" training session on Tuesdays and Thursdays as well. See ya there!
--There will also be a Teen class at 8:30pm on Tues and Thurs, but this does not effect any current time slot.
--If you happen to attend a class with 12+ athletes, please bare with us while we work very hard to accommodate everyone. The most popular training sessions will have an extra coach on hand for the time being.
WOD Demo with Ian
This was Sectional Qualifier WOD1 of this past CrossFit Games. You may notice Ian switching between Power Snatches and Clean and Jerks. This WAS allowed for this workout, but will not be allowed for today's training. Power snatches only.
Hey tribe, don't forget we are only running the 5:30am and 9:30am sessions this morning. The afternoon/evening sessions will be cancelled and the gym will be close for the Paleo Challenge lecture and baseline WOD.
Paleo Peeps:
Please be here at 6. Originally we were scheduled to do the workout first then the lecture, but we have decided to do the lecture first, followed by the Baseline WOD. Please plan accordingly.
Saturday's sessions will run as scheduled.
If some of you fence-sitters decide last minute that you still want in on the challenge, please email .(JavaScript must be enabled to view this email address) right away so she can get you situated before you come in tonight.
Yo yo yo big night last night! Lots of goals being crushed with more than 2 months to spare! Make sure you throw some more goals up on the board now.
**Reminder: 5:30am and 9:30am sessions only tomorrow. The afternoon/evening will be for Cave peeps only**
Paleo:
If you didn't get measured and photos, and you can't make it in tonight, email .(JavaScript must be enabled to view this email address) to arrange a make-up time.
If you cannot make it to the Baseline and lecture tomorrow night, also email Brianne about a make-up Baseline.
Less than 5 days until Day 1 in the Cave!
CFLI Kids/Teens:
If you did not register your child, but are still interested, email .(JavaScript must be enabled to view this email address) about possible openings. Starts next week!
**Attention: If you would utilize a training session on Tuesday and Thursday anywhere between 10am-12noon, please email .(JavaScript must be enabled to view this email address) asap**
Remember, there will be no Training Sessions Friday afternoon/evening. The gym will be closed for the Paleo presentation.
Paleo:
Today is the final day to register for the Paleo challenge. For those of you who are sitting on the fence. Make up your mind! If you are even considering participating, this probably means you know you should be doing it, so lose the excuse!
If you haven't made an appt for photos and measurements yet, scroll down to Mondays post to find a time slot and email us right away.
CFLI Kids/Teens:
Today is the last day to register for the Fall season. Please call right away to register your child. Once the program begins, there will be no late entries you must wait until the Winter season.
The challenge is starting to fill up! Get in and get registered right away, tomorrow is the last day! If you cannot make Friday nights lecture, you can still participate in the challenge. That is not an excuse!
CFLI Kids/Teens:
Tomorrow is the registration deadline! Get involved!
Hey guys, got in pretty late from The Beast of The East last night, but no time to waste, action packed week coming up around here. But first, a big thank you to Denise, Merry, Nicole, the Scribners, the Costellos, Ann, Jess, Jerilyn and Christine (hope I didn't miss anybody!) for making the trip up to CT over the weekend and cheering us on. We needed all the support we could get through the long tough weekend.
Congratulations to Brianne for taking 4th place overall! She tore it up all weekend, including a first place finish in the Final workout that left the crowd in awe. The seriously flawed scoring system was the only thing keeping her off the podium, as she missed it by one point, and was robbed of the prize money. We all know who should have been up there!
**There will be no afternoon/evening sessions on Friday. The 5:30am and 9:30am will be available only. The evening will be for registered Paleo Challengers only.**
Paleo Peeps: Registration ends Wednesday
Things you need to know for this week:
1) You need to set up an appt for Photos and Measurements during one of the following time slots: Monday 10/10: 6:30-7:30am with Brian Tuesday 10/11: 6-8pm with Brianne Wednesday: 10:30am-1pm with Brianne Thursday 8:30-10pm with Brian
You must email the coach atleast 24 hours in advance to let them know you will attending!
Gym Closed. Cavemen/women only. During this time slot you will:
1) Complete the Baseline workout for the challenge (10 min AMRAP to be explained)
2) Get your knowledge on during the Paleo Nutrition Seminar
3) Get your game plan ready and learn the rules of the challenge during the “Conquering the Cave” Presentation immediately following.
3) Monday October 17th – Day 1
Challenge and scoring start! Hereee weeee goooooo!
CFLI Kids/Teens: Registration ends Wednesday
All 3 age levels are filling up! If you haven't contacted us already about getting your kid involved, don't wait too long! If you aren't registered by Wednesday you will have to wait for the Winter season.
Congratulations to these fine women for beastin' through the WOD and putting on a show for our audience. See Brian next time you are in to claim your prize. Paleo-peeps:
Registration has begun! Get yourself registered right away and pick up all the info on the upcoming events. It's going to be an action packed 40 days, can't wait to see the transformations right in front of my eyes!
Helluva job on Fran yesterday folks! Some big PRs were put up and intensity was through the roof!
Registration for the "40 Days in the Cave" Paleo Challenge starts today. Click the link on the left for more info on the challenge, but be sure to check-in right here tomorrow for a more detailed description of how it's going to go down. The buzz surrounding this challenge is growing stronger and it looks like it's going to be a huge turnout! Don't miss the boat! You cannot join midway.
Reminder:
There will be no Training Sessions on Saturday. The entire CFLI coaching staff will be traveling for a competition in CT.
Some of you have begged for it, some have begged to never have to do it again. But it is time.
WOD:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
How will you fill in the blanks?
REMINDER:
No training sessions this Saturday. All coaches will be competing in the Beast of the East in CT.
PALEO CHALLENGE:
Registration starts tomorrow and will last 1 week! This is going to be an unbelievable event and an extremely fun way to make serious changes. Will you be the next success story?
I honestly don't know where to start today. Soo much to talk about, please read carefully!
1) New Schedule: Starts today!
So after that whole survey and everything, the schedule still had some issues that we needed to adjust. I apologize for making changes so quickly, I hope that this won't happen again any time soon. Please see the "Schedule" page above to check it out. If you are severely effected by any of the changes, please email me right away. See my post from Friday for more info on the training schedule.
2) "Amazing Grace"
Our event over the weekend was, well, AMAZING! What a fun day and a great effort was put forth by everyone (most improved announced later in the week). Thank you to everyone who participated, brought food, and came to spectate, it was a ton of fun! Also thank you to Brendan Carey, reigning member of the month, for filming the entire event. You da man! There were literally hundred upon hundreds of pictures taken and we are sifting through them and creating some good albums for FB and the website...stay tuned!
3) Best on Long Island
When getting nominated for Best Gym on Long Island is the 3rd most important thing to talk about for the day, you know there's big things happening around here! As most of you heard, CrossFit Long Island has been nominated for best gym on Long Island, CFLI Women's Bootcamp has been nominated for Best Bootcamp, and I have been nominated for Best Personal Trainer. Thank you to all who nominated us over the past few months. It is an unbelievable feeling to receive such an honor. You can cast your vote by:
1) Go here: http://vote.longislandpress.com/engine/YourSubmission.aspx?contestid=40961
2) Find our names in the "Bootcamp" section, "Gym" section, and "Personal Trainer" Section (all on the same page, just scroll)
3) Confirm that you are over 13 years old and Agree to the terms of service at bottom
4) Submit
There are 15 gyms nominated, but we are the only CrossFit gym. They might have the numbers over us, but lets show them what the CF Community is all about. I don't care how many people those gyms have, we have the most determined individuals on the planet walk in and out of this box everyday and I'm confident we can ban together and show the Fitness Industry what CrossFitters are capable of. Let's do it! You can vote as many times per day as you wish (although I don't know if I like that format) so go to town! Thank you in advance! (you will be receiving an email newsletter later in the week about this).
4) Registration for CFLI Kids/Teens starts today!
Click the "Kids" Button on the left hand column for more info. For those of you on the Kids newsletter list, you will receive another email either today or tomorrow with some more details. If you are someone who has or knows a kid interested, and you aren't on our contact list, email me asap and we'll get you filled in. Don't miss out!
5) Paleo Challenge: 40 Days in the Cave
Registration for our Paleo challenge starts 1 week from today! There are some details on the left hand side if you click the event link (more coming soon). You should decide well ahead of time if this is something you are looking to do. The question isn't whether or not it will work, it's whether or not you are determined enough. If you are ready to make a serious change to your life, do it. It will be long, it will be challenging, but of course we make it very fun. Ask a coach if you have any more questions about it, then make a decision. Don't go into it half-assed. Get fired up. Commit.
6) Zenplanner
We have spent the last month or so transferring all of the information in the database over to a new member tracking program called Zenplanner, (big thank you to Brianne for taking on this task!) Of course, there are some kinks that need to be worked out as we learn the new software and adjust. If you see something on your bill that doesn't seem right, please don't hesitate to contact us and let us know (just don't freak out! haha), we will take care of it right away.
7) Saturday, October 8th
No training sessions on Saturday this week, every one of our coaches will be competing in an big CrossFit event in CT called Beast of the East. Of course, if this impacts your usual training schedule, let us know right away and we will discuss making up the classes. Sorry about this.
8) CrossFit Games: Final Events
The CF Games final events will air on ESPN2 tonight at 9pm, check them out! Tell you friends!
We are running on the new schedule and we have a fun WOD ready! Don't miss out!
Ok so you may have heard the big news, CrossFit Long Island has been nominated for Best Gym on Long Island!! In addition to that CFLI Women's Bootcamp has been nominated for Best Bootcamp, and I was lucky enough to be nominated for Best Trainer. I don't think I need to say how proud I am to be able to say these things and I am honored in every way. Please take the time to cast your vote here:
Voting will continue until December 15th. Thank you in advance for all your help!
Fall Schedule:
Ok so it seems like the format for our new schedule may not have been working properly for everyone, so I am re-posting it in a new format. If it does not work for you, email me and I will send you an attachment. Please read Friday's post for more info on the schedule and training format. Anyone who considers themselves a P3, we will be talking to you soon about the new format.
