Ok folks the 40 day Paleo Challenge is over and the results have been tallied. Everyone who made it through saw great results and some people literally transformed right in front of our eyes. I am very proud of everyone who gave this their best effort and I'm pretty sure everyone who made it through is feeling great. Believe it or not, the ones who had the best daily accountability scores seemed to get the best overall results, what a shocker.
Because we had over 30 participants, we decided to have one Female winner and one Male winner. Each winner will receive 200 smackeroos in addition to their statuesque physique.
Male Winner: John "Mondo" Monderine
John lost a total of 24cm (5.7%), scored a PERFECT SCORE on the accountability, and increased 45% on his performance, yes 45%.
Female Winner: Denise "Dee" Marchese
Denise lost a total of 24.5cm (6.8%), scored a perfect score on all but 2 days, and increased 19.2% on the workout.
Male:
2nd Place - John Socko
3rd Place- Blayne Jackolski
Female:
2nd Place - Jerilyn Stanton
3rd Place - Diane Ripple
Great job yesterday! A ton of energy in both the Kids and Teens class as everyone rocked the WOD "Fight Gone Bad". As a coach, very impressed by everyone. Stay tuned for some great pics later in the week!
I know you've all been doing your research on CrossFit so here's a few (EASY) trivia questions..
Who started CrossFit!?
Where was it started?
What was the name of the very first Box (CF Gym)?
Answers ready by tomorrow's class!
Last weeks recap..
Check out Kiddies getting their Turkey drawings on before we played Turkey Tag!
Hola chicos and chicas! We've made some big changes down here at headquarters over the weekend that we're super excited about and can't wait for you too see! The gym is looking better than ever and in celebration of it we're going to do one of my favorite WOD's of all time. Now I'm not going to say what it is.. but why don't you go ahead and take a look at this video...
Hey folks thanks for being so patient yesterday while we closed up shop to take care of things that have been on the "to-do" list for quite some time now. Hopefully we found some time to get a WOD in at home. We are now back on regular schedule.
Paleo-Peeps:
Hang tight while we finish calculating the scores and sending out everyone's before and after pics. We are still waiting for 1 or 2 more measurements but should have the results out within a day or so.
Fight-Gone-Badders:
T-Shirts are in! If you raised over $150, please stop by the office and pick up yours.
Hey everyone, Just want to remind you that today we will be closed for maintenance reasons. We have a lot in store for you so get excited! Tomorrow we will be back on normal schedule. We will be working hard while you rest up.
What a great turnout on Thanksgiving day! Dodge ball was a hit.. literally. We only almost broke 2 clocks and the stereo but I'm "thankful" everything still works.
I know everyone ate a lot of turkey and other Paleo friendly foods right? yeah right, everyone probably stuffed their faces with pumpkin pie, corn, potatoes, and stuffing. That's OK though because we have a great benchmark WOD for you today.
Reminder: We will be having a 9:30am and 10:30am class today. Tonight and Saturday will be the regular class schedule. NO CLASSES ON MONDAY!
That's right, if you're sitting at home off from school today drop down and give me a good burpee! Chest to the floor and clapping at the top please!
In fact, let's stay moving and try this little WOD we can do right in our living room!
Hey guys, I know some of you can't wait for the Paleo challenge to be over and others have already told us that they will stay in the cave forever. Either way the challenge does end today. Awesome job to everyone! Remember the WOD tonight for the Paleo peeps will be at 7:30. Get ready to kick some butt.
Below is the adjusted schedule for this week. HAVE A HAPPY THANKSGIVING! we will be seeing some of you at 10am tomorrow.
Wednesday:
AM: Regular schedule.
PM: 4:30- P2/P3, 5:30- P1, 6:30- All Levels, 7:30 - Paleo Peeps (Baseline #2), No 8:30 session Thursday (Thanksgiving):
10am- All Levels (Only Session) Friday:
AM: No 5:30am Session, 9:30: P1, 10:30: P2 (extra class added this day only)
PM: Regular Schedule Saturday:
Regular Schedule Monday (Nov 28th):
GYM CLOSED FOR MAINTENANCE
Hey tribe, don't forget we are running an adjusted schedule this week in observance of Thanksgiving. You can pick up a hard copy of this weeks temporary schedule in the lobby today, but here it is in case you missed it yesterday:
Mon/Tues:
Regular Schedule Wednesday:
AM: Regular schedule.
PM: 4:30- P2/P3, 5:30- P1, 6:30- All Levels, 7:30 - Paleo Peeps (Baseline #2), No 8:30 session Thursday (Thanksgiving):
10am- All Levels (Only Session) Friday:
AM: No 5:30am Session, 9:30: P1, 10:30: P2 (extra class added this day only)
PM: Regular Schedule Saturday:
Regular Schedule Monday (Nov 28th):
GYM CLOSED FOR MAINTENANCE
Howdy ya'll! No classes this Thursday! We will be off for Thanksgiving so enjoy the food, family, and friends and we will see you Friday! That's right the make-up class will be Friday, Novemeber 25th at the following times:
Hey folks, what a weekend! Congratulations to all the Festivus soldiers that took the trip up to CT and braved the nerves of competition and gave it a go. For almost everyone, it was their first competition, and everyone represented CFLI very well. Taylor Kelly was crowned champion of the Intermediate female category with Kelley LoRusso right behind her in the 3rd. Marty "Beast Bar" Accardi stood atop the podium in 3rd place as well in the Male Novice division. Like I mentioned earlier, it was a great showing by all and I was proud to be out there coaching everyone who threw down. CFLI had the most competitors of any gym besides the host affiliate, and we had the biggest cheering section/ support group of ANY affiliate. What an amazing group of people! Like I said, very, very proud of everyone!
(we took hundreds and hundreds of action shots during the competition, but we still have to filter through them and get them up. There are PLENTY of other pics on the way! These are just a few cell phone pics for now)
Important: Schedule Changes for The Week:
Mon/Tues:
Regular Schedule Wednesday:
AM: Regular schedule.
PM: 4:30- P2/P3, 5:30- P1, 6:30- All Levels, 7:30 - Paleo Peeps (Baseline #2), No 8:30 session Thursday (Thanksgiving):
10am- All Levels (Only Session) Friday:
AM: No 5:30am Session, 9:30: P1, 10:30: P2 (extra class added this day only)
PM: Regular Schedule Saturday:
Regular Schedule Monday (Nov 28th):
GYM CLOSED FOR MAINTENANCE
Hope everyone has a safe trip to Connecticut and good luck in the competition. Don't worry we will be there cheering/coaching you the whole way through.
Those of you in the cave who have not sent Brianne a time and day for your final measurements please do so by Sunday. The Tuesday night slot is already filled so plan ahead and respond ASAP.
Times:
Monday: 7-11am with Brianne or 6-8pm with Brian
Tuesday: 9am-1pm with Brian
Wednesday: 9- 11am with Brianne
Hey Kiddos, don't forget we have another great class tonight with some fun games and partner WODs since our friends will be here! It's going to be a blast! Just take a look at our last "Bring a Freind" day below!
Who's ready to go big?!?! Time to throw some weight around folks, so ya better bring it!
Festivus Soldiers:
Don't forget, quick meeting tonight to talk about the event, travel, the WODs, post-game celebration, etc. It starts at 8:30pm.
Hey everyone, you DO know that the "CFLI Kids" button at the top left of the page brings you to a whole other page dedicated to the Kids right? Click on it right now and check out these rock stars in action. It's the future of fitness on Long Island, these kids are unreal!
3 more sleeps 'till FESTIVUS! Those of you attending the event, don't forget we will be having a meeting at 8:30pm tomorrow (Nov. 17th) to discuss strategies and get some of the nerves out.
Paleo peeps: Next week we will be having appointments for you to come in and get your FINAL measurements! Please email Brianne at .(JavaScript must be enabled to view this email address) and tell her which day and time you will be attending.
Monday: 7-11am with Brianne or 6-8pm with Brian
Tuesday: 9am-1pm with Brian or 6-9pm with Brianne
Wednesday: 9- 11am with Brianne
Yo tribe, way to go big yesterday! Let's keep the intensity up with a fun partner WOD today!
Cave peeps:
Just over 1 week left in the cave! You will be receiving information shortly about making an appointment for your final measurements and after photos next week. Finish strong!
Everyone:
There is exactly 1 month left of voting for Best on Long Island. The link is over on the right hand side, it only takes a second. In fact, I just voted for CFLI in all 3 categories in 17.6 seconds. Can you beat that time? Grab a stopwatch, 3..2..1...GO!
Hey folks welcome back. I hope everyone rested well on Sunday after that brutal Friday/Saturday combo. We got another great week of WODs lined up, no surprises there.
Mark the Calendar: Monday Nov 28th, the gym will be closed for scheduled maintenance and repairs. Please plan your training schedule accordingly.
Goin' heavy today folks. Leave the weak stuff at home. Let's do it!
Happy Veterans Day Eveyone! We have a special WOD planned for you...
Reminder that the paleo pot-luck is going to be tonight at 7pm. For those who are questioning if they have enough food, there are approximatley 20-25 people coming but don't worry there will be plenty to eat.
I just want to clarify a little confusion about Friday's schedule. The morning classes will run on the regular schedule and will also be doing the Hero WOD. For the evening classes, since we usually have larger attendance and since we are not having the 6:30 session, we have decided to combine sessions and make them 1.5 hours to assure everyone gets it done. Here is the breakdown for Friday 11/11/2011:
AM sessions: On as scheduled
PM:
4pm-5:30 (all levels)
5:30-7:00 (all levels)
7pm: Paleo Pot luck Dinner
If this causes any conflict in your normal training schedule, just talk to a coach about making up a class.
Hey folks, sorry about the lame-o post yesterday, the morning was spent at the Suffolk County Zone Phys Ed Conference at Hills West High School. Brian was doing his best to spread the CrossFit revolution into the public school system. Hopefully someday soon we will see this happening...
Congratulations to Brendan Carey for crushing the NYC Marathon on Sunday!! As you can imagine, this is not an easy task and it is something Brendan has been working towards for quite a while. Nice work!
Friday: We will be having a schedule adjustment for the evening sessions. We will run 2 sessions, one at 4pm and one at 5:30pm. We are doing this because we will be doing a special Veterans Day Hero WOD and it may run slightly longer than usual. Both sessions will be considered "All Levels", and of course, the WOD will be scaleable for all. Paleo Potluck will begin at 7pm.
Hey Everyone! Sorry for the late post, we've been kicking butt and taking names down here at the CFLI box.
Reminder for all you Paleo Peeps, the Paleo Pot-luck will be next week. **NOTE** The Pot-luck will be on Friday at 7pm. We had to change the date due to our new teens class. If you plan on attending please email Brianne at .(JavaScript must be enabled to view this email address) by Tuesday Nov. 7th letting her know what you plan on bringing.
Those of you who are not in the Challenge just be aware that we will not be having a 6:30pm class on Friday. we must prepare for our fellow cavemen so if you plan on hitting a WOD next Friday try to get in earlier
Angie was brutally assaulted last night by several packs of wild savages periodically between 4 and 9pm, any info please call 1-800-angiePR. Sick job tribe!
Time to take take those barbells back out and move some weight around. Today's workout is going to test your efficiency in 4 different barbell movements, better bring your A-game!
This WOD was last done on 5/27/2011. Here is a WOD demo with Brian from that day...
Hey hopefully we aren't crashing from our sugar highs, and we definitely should be ready to rock a WOD! No costumes required until 10/31/2012 unless plans change.
Check out just some of the pics from last nights WODs, more coming to Facebook and Flickr soon.
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