Olympic weightlifting’s Coach Mike Burgener often says that 90% of all missed lifts are due to the feet. An athlete’s feet must be in good position in relation to where the barbell is. The feet are just as important with any other type of weigh lifting as well. Take the squat for example.
This diagram shows that a front squat, high-bar back squat, and the overhead squat all demand that the bar be directly over the middle of the feet even at the lowest point in the movement. (With an OHS, point c may work to an extent, but point a has the potential to support far heavier loads.)
When the barbell is directly over your feet and perpendicular to your line of vision, it is located in the frontal plane. The frontal plane is simply a bisection of the body that is shown below in red. (You don’t need to familiarize yourself with the transverse and sagittal planes, but they may help you better understand the frontal plane.) When lifting, with few exceptions, this red zone is where you want the barbell to remain.
You all know that the air squat is the basis of most squats in here. However, today will be a little different. When performing a low-bar back squat, there are certain adjustments that we must make to our air squat, front squat, high-bar back squat, and overhead squat positions. We will still tighten out lower lumbar, stay on our heels, drive our knees outward, and descend below parallel. However, as the bar slides down our back, it also slides back and out of the frontal plane. To compensate, we will bring the bar forward by slightly lowering our chests and setting a more gradual angle with our backs. With the bar back in the frontal plane, room for some more hip action, and firm and neutral head position, you’ll be squattin’ like a champ!
Barbell in the frontal plane during a low-bar back squat
Check out Coach Mark Rippetoe with some nerd helping him Demo!
That's right. The first Workout for The Open will be announced in 7 days! Raise your hand if your super pumped, anxious, excited, nervous, and maybe even want to throw up a little bit...Good! That's how you should feel. For those of you on the fence (like the entire 10:30am P2 Class today) here are some reasons why YOU should take part: 1. You might learn something new about CrossFit. 2. You might learn something about yourself.
About what you’re really capable of. 3. You might surprise yourself. 4. You might meet some new cool people you want to hang out with. 5. You might get inspired. 6. You might inspire others. 7. You just might kick some ass.
Pretty Straight forward. If that inspired you or just want to read up on each one a little more in depth check out this article-Heads up-It's written by a CrossFitter who was "on the fence" at one point to.
Here it is. A Final solute to you Strong Men and Women of CFLI:
Great job to all of you!
“There are only two options regarding commitment. You're either in or you're out. There's no such thing as life in-between.”
Pat Riley
Here at CrossFit Long Island, we often encourage you to scale to your needs. However, there always has to be balance. We often forget that the workout has needs too. In order for a workout like any one of the “benchmark girls” to treat you right, you have to take care of her as well. Any workout has a desired result to better you as an athlete, and since there is such a high volume of variety in CrossFit, we must do our best to scale appropriately.
Workouts should always be tough, but rewarding. When choosing your scaling options, it is your task to emulate the workout as if you were attempting it as it is prescribed. In other words, you should receive proportional benefit to someone that is doing an “RX” workout. This doesn’t mean that you have you finish as quickly as the fastest person in your class. Likewise, if you are scaling appropriately, you probably won’t complete a workout two minutes faster than anyone else. You should understand that by scaling a workout, you are modifying the given task to accommodate your personal limitations, but without compromising a high level of intensity. Again, workouts should always be tough, but rewarding. So, to see the best possible results, scale appropriately.
If you have trouble scaling your workout without help. Start becoming familiar with the “RX” numbers that you often see on the board. If workouts commonly suggest kettlebells at (53/36) but today they are listed at (70/53), test out a kettlebell that is slightly heavier than what you usually use. Maybe a workout has chest to bar pull ups. “There’s no way I can do those.” Maybe not, but you can jump from a lower box or use a band with less resistance. One day you may see a box jump that is prescribed unusually high and choose to adjust. A barbell movement may seem suspiciously low until you notice a high number of reps. Here you might slightly lower your usual barbell weight for that movement. Once you learn your own limitations, use the prescribed numbers as a gauge to help you scale.
Start Today!
Let’s use “Grace” as an example benchmark because we will be seeing her today!
“I scaled the workout, but I finished Grace in less than two minutes today!”
This person probably scaled the workout a bit too lightly. Anyone that finishes that quickly should already be performing the benchmark with the prescribed weight. It may be more appropriate for this athlete to use a weight closer to (or at) 135/95. These weights are light to light/moderate for generally prescribed clean and jerks, but that does not mean that the athlete should be comfortable or that the workout should feel easy.
Here is a chart of some recorded data from wodhub.com that shows athletes’ “Grace” scores from over the years. These are the CrossFit main site scores of experienced CrossFitters, but that does not mean that we can’t use it as a model for us. The highest volume of “RX” times fall between two and seven minutes before we see a significant drop-off. The highest volume of scaled scores fall between four and six minutes.
Here is one specific and positive suggested goal for today’s workout if you choose to scale your weight:
Today I will complete “Grace” at (choose a challenging weight) between four and six minutes.
Hey folks, just going to speak very briefly about something very important: rest. Yes I know everyone is coming fresh off a rest day so this might not seem relevant at the moment, but we must understand the importance of keeping ourselves fresh. Our training is designed to create a healthier, happier physical being, not to beat us down to exhaustion (short term exhaustion-yes, long term-no). Yes, we are open 6 days a week but that does not mean we should see your face in here every one of those days. You need to listen to your body and react accordingly. There is a reason 3 on 1 off (3 days of work, followed by 1 day of rest) has been the CF protocol from it's inception. Just keep this in mind and make sure you are always feeling rejuvenated and prepared for every training session. We need you ready, the Open is less than 10 days away......
Which leads me to my next point:
The Open
Yes folks the big day is almost here. You've been working hard all year long and now is your chance to test your skills and have some fun. We had a solid group of determined competitors at the meeting on Friday, but I know there are plenty more who should have been there that weren't. Remember, although there are no scaling options, the workouts are usually very inclusive and designed to incorporate a wide range of abilities. What you see on ESPN is much further down the line, don't worry.
To get involved, click on the link on the left hand side (under "Events") and follow instructions on the Games website. Also, make sure to pick up a registration form in the lobby in order to be on the CFLI Open Team and submit it right away. The submission box is right next to the attendance sheets. Welcome to the team!
To the Fighters:
It’s very hard to describe just how emotionally overwhelming certain things have hit me doing this fundraiser. It’s the little things that creep up on you out of nowhere. Certain memories or reminders you wish were gone by now. It makes you sad and ask the simple question..Why? But with that then comes the positivity. What we’re doing this all for. Loved ones we have lost and the children we are honoring. And then those memories aren’t so bad. It makes you remember the good times. Hell, you even begin to smile. I’m absolutely and utterly thrilled that we hit our goal of $10,000. We accomplished what we set out to do and in my opinion did it in a record time. Now some have mentioned why not make it higher? We can hit 12, 15, $20,000! We probably could. But I don’t want to take away from what we already accomplished. This was a great feat in itself. Everything from here on out is a bonus. I’m not going to stop promoting this cause and I hope no one else does either just because we hit our goal. The sky’s the limit. Just remember who we are doing this for and the people we are honoring. And to do this I’ve set up a new area on our goal board for these people. You’ll find our honored children up there as well as the people I am honoring. I hope we can add to this. Below is my grandmother. When I tell you she fought….She fought. I think the picture can relate that better than me though. Anyone who wants to contribute to this section of the board please do so. It would mean a lot to me and I’m sure it would mean a lot to them. Thank you to everyone for all of your support. It truly does mean the world to me. http://www.stbaldricks.org/events/mypage/9615/2013
Reminder: Tonight there is a mandatory meeting for all competitors interested in the CrossFit Open. The meeting will take place at 7:30pm. The Open Lift will take place immediately following the meeting at 8:30pm.
No. Not like that. (Nice legless rope climb though.) We are hangin’ because the barbells will begin from the hang position today. The hang snatch is back baby!
Any of you avid CFLI website readers may remember this from the January 24th post:
Hang - When the word “hang” precedes the name of the lift, this will alter the starting position of the barbell. Just as the word implies, the load will begin suspended from the ground in the starting position. In the case of the snatch, the barbell should be held right to where a belt buckle would rest.
If you still don’t know your olympic lifts, here is a pretty good reference page at ExRx.net to help you get better acquainted.
Prepare Yourself!
Before you come in, you will want to have some exposure to a few things:
1) If you have not made it a habit yet, get accustomed to using the hook grip on your barbell. It will save your forearms and your grip while lifting. Those of us that have become comfortable using the hook grip sometimes even catch ourselves doing it to the steering wheel while driving. That is hoe natural that you should want this grip to become!
2) You should look like a mobilization guru after viewing this lat stretch:
3) It will also be useful to see what the Burgener warm up looks like. In this video, the warm up ends with a hang power snatch, but Coach Mike Burgener has also been known to continue this warm up into a full squat snatch.
Remember:
There is no 7am class tomorrow morning due to past attendance. See a coach if you have any serious issues.
There is a mandatory meeting at 7:30pm tomorrow for CrossFit Games sectional competitors and those who might be on the fence.
Tomorrow’s open lift has been moved to 8:30pm.
Fog's Fighting CrossFitters - Over $10,000 has been banked! Don’t stop now. At this pace, $20,000 can be done. Let’s get moving people!
What a day we have planned for you! Unlike Monday and Tuesday when we announced those super duper fun WOD's at the bottom of the blog today you'll have to just come down and see what we have in store for you
Today's Focus however, will be the Clean and Jerk. Check it out:
Please Note: Today a full squat is NOT required. Great explanation in this video, but if you pause it at 1:40 you will see a pretty damn good Power Clean before a full squat is received.
ANNOUNCEMENTS:
7AM WOD Bots- We gave it our best shot. Starting this week there is no longer a class on Friday morning at 7am due to low turnout. If this seriously conflicts with your ability to get here for your weekly total please see a coach.
The Open- It's coming. We're ready. Are you? Anyone interested in giving the CF Open a shot we will be having a mandatory meeting at 7:30pm this Friday night. Lifters, you will be scheduled to get your swell on at 8:30pm immediately following the meeting.
Fog's Fighting CrossFitters- We're almost there! We are currently sitting at $9,502. Within $500 of hitting our $10,000 goal!
Check it out: http://www.stbaldricks.org/events/mypage/9615/2013
Un....Real. Thank you for all of your support!
We hope that everyone is feeling nice and fresh after a great body-weight workout yesterday because we are going heavy! We'll get on those barbells in a high rack position, establish a sturdy foundation, remember the major points of the air squat, and hit them while bearing a load!
Speaking of foundations, the front squat is one of the nine foundational movements of CrossFit. The nine movements are arranged in groups that build upon eachother and progressively become more technical and powerful. Knowing these movements well will make it easier to learn other movements in the future. Make sure that you familiarize yourself with these movements because we might just quiz you on them today.
Squat Series
Air Squat
Front Squat
Overhead Squat
Press Series
Shoulder Press
Push Press
Push Jerk
Deadlift Series
Deadlift
Sumo-Deadlift High Pull
Medicine Ball Clean
It is important to know that each of these movements are tied together through their unchanging elements. Each foundational movement; demands midline stabilization, engages your posterior chain, generates power from your core to your extremities, and incorporates a complete range of motion. As the movements progress we begin to incorporate active shoulders as well.
Since these movements are foundational, the front squat may expose some faults in your air squat today. Let this emphasize the importance of good form with any movement that you perform.
Hey folks, we will be running a normal schedule today, but the office will be closed. Coaches will only be in the building during class times. If you need anything, send an email to .(JavaScript must be enabled to view this email address), call and leave a message, or just wait until Tuesday.
Hey Woddo's and Woddette's. Not a whole lot to talk about so I suggest you read about something. The following article is written by coach and games competitor Elizabeth Akinwale. Who's E-A you say? You mean you don't remember her finishing the Power Clean ladder at 235# from the 2012 Games last year? She's a beast. She's also humble as pie and doesn't care what anyone thinks. Ladies, read up. Fellas, I'd read too.
"Maybe I hang around too many people who appreciate a developed butt and quads." -Akinwale http://elisabethakinwale.com/2013/02/11/im-not-trying-to-be-that-diesel/
Heads Up!
The StrongMan and StrongWoman classes are back in action this weekend. Same time same place. See you beasts there!
Next Friday (1 week from today) we will be having our meeting about what to expect during the CrossFit Open. Any athletes looking to take part in the Open should be there. It will meet at 7:30pm and last approximately 1 hour with Q & A. In the mean time- Get yourself over to the Games Site! http://games.crossfit.com/
Gentlemen...It has been said that many CrossFit workouts are named after girls because they will leave you flat on your back, looking at the ceiling, wondering what just happened. They can be some “Nasty Girls” sometimes, but since we love them, we keep coming back. So whether you have a “Fran”, “Grace”, “Isabel”, “Helen”, or any other special girl in your life, be sure to always show her the same effort that you do in every workout.
Ladies...Remember that you are the boss today (and most likely everyday anyway). That’s all that you need to concern yourselves with today.
It wouldn’t be Valentine’s Day without honoring the big “L-word”. Therefore, in tribute, we will emulate the letter “L” ourselves. Oh yes! There’s a good one coming at you today. In fact, you may want to sit for this. Well, you’ll actually have to. Tighten your core and raise your legs, because it’s time for some L-Sits.
Now get in here and work off that chocolate!
Remember: There is a lot of rest prescribed today. Be accurate while watching the clock. If you aren’t quite sure what we mean by this, take a look at yesterday’s post.
Hey Tribe, just gonna chat for a quick second about something that we don't really like to discuss much but must be addressed occasionally. Cutting reps.
This post is long overdue, and no incident in particular triggered it, but we can't pretend that this doesn't happen in our classes. As much as I hate to admit it, it happens. Sometimes it may be intentional, other times not, but wrong on both occasions. "But they're only cheating themselves", right? I guess in the grand scheme that's true. But let's think short term for a second. What about the coaches who spend hours planning lessons and programing workouts, doing everything possible to help you improve? What about the guy next to you who is doing every single rep prescribed, and busting his butt to get it done? What about the girl who hits full range of motion on every rep, every day, no matter how tired she is? Is it fair to these people? I would say no.
The workouts are programmed specifically to meet the physiological response the coaching staff has in mind. Whether this means doing every single rep, or even resting the prescribed rest time, it means doing it exactly as prescribed. (Note: obviously pre-determined scaling, or even on the spot scaling are not what we are addressing here). Skim a few seconds off your rest time...no big deal right? 96 squats instead of 100...close enough right? Forehead to pull-up bar is just as good as chin over right? WRONG. These are little things that will not only help you break plateaus, step to the next level, and set you above the rest, but the things that will make you a more valuable addition to the class instead of bringing negative energy.
Here's something else that might make you think twice about skimming reps: we see it all. Yes, as coaches we are very, very observant....more than you might think. We know the ones who do what they are supposed to, and who have "counting issues". Yep, every one.
Whether we've addressed it or not, we know. We still like you of course, and we don't treat you any differently, but we know. Every time it happens. Trust me.
I'm not going to go on and on about this. You know what's supposed to be done and it's your responsibility to do it properly. If not for your personal gains, than out of respect for your coaches and classmates.
From this point forward, if we see something, we are going to address it.
1st time - No worries, mistakes happen.
2nd time - We'll have a quick chat about it.
3rd time - We'll have a discussion about your place in our community.
Sorry guys, not trying to be negative, just being a good coach!! This is a good opportunity for everyone to go the extra mile and do everything on point!
And I'll end with this quote that I've read on another CF gym wall (can't remember which one)..
"No one cares what your score is....everyone cares if you cheat."
All morning sessions are cancelled again today. As of now, we are running all afternoon/evening classes as scheduled. We hope everyone is being safe and we are extremely excited to get things back to normal! See you tonight!
There will be no evening sessions tonight (Monday), or morning sessions tomorrow (Tuesday). We apologize but the roads in this area are in terrible condition. We hope you understand. We hope to see everyone as soon as things clear up.
Update as of 2pm on Friday 2/9: **Sorry guys, but all afternoon/evening sessions are going to be cancelled tonight, as well as all weekend classes. The weather reports are mixed but we'd rather be safe than sorry. No need to risk being out on the roads just for a workout. I sent an at home WOD to hit over the weekend in the email. Check it out!**
No not that Nemo..
Winter storm Nemo is on the way and she looks like she's bringing some snow.
We're also talking high winds, terrible road conditions, and possible power outages.
As of now: There are no classes this weekend.
This includes all of the Saturday morning classes, Strongman, and StrongWoman. Bunker down, bundle up, and shovel that driveway for time. See you Monday.
As for tonight: There is no way we can say 100% that classes will be held this evening. As of now it looks like we're good to go. This is of course if this rain doesn't turn to snow later in the day (which it might). At 2:00pm we will re-post as well as put a notification up on Facebook about the evening classes. We will then do so every hour or so if the weather begins to get questionable. At no point should anyone come down to the gym later without checking the website. So stay tuned!
Anyone interested in the CrossFit Open we have a mandatory meeting tonight at 7:30pm. Lifters will meet right after at 8:30pm. WEATHER PERMITTING.
Today is going to be INTENSE! Really though... We want to see you gasping for breath every time that you stop moving today. As we all know, high intensity is what yields the best results in the fitness world. Today is the day to step out of your comfort zone and truly find out what you are capable of.
There is a massive amount of rest in todays workout, and knowing this should give you butterflies in your stomach. Rest should never make your workout easier. In fact, when there is rest involved, we should all be increasing our level of intensity. The essence of a workout changes completely once any stoppage is added into it. So, if your WOD includes recovery time, go as hard as your body will allow.
Our workout includes 12 minutes of recovery. Understand that if we did the same amount of work without stopping to rest, this would be a completely different workout. Therefore, you will have to set goals that accommodate periodical downtime. Feel free to follow the lead of CF original’s Greg Amundson on setting a goal.
Community
Short and straight... We have an amazing community here at CFLI, but I am a little surprised. As of now, we have about 1/8 of our members enrolled in the Fog’s Fighting CrossFitters. If you haven’t shown your support yet, it’s time to make things happen!
CF Games
Remember that there is a mandatory meeting at the the box if you are interested in participating in the CrossFit Games. The meeting will take place tomorrow at 7:30pm.
So it's been 1 week since the announcement of "Fog's Fighting CrossFitter's" -A team put together in order to raise money for the St. Baldricks Foundation. We have passed the $4,000 mark. Unbelievable. I'm so grateful for the amount of support that has been shown to already achieve such a number. This team has taken a life of it's own and is turning into something that is truly going to be outstanding. Thank you participants, volunteers, and of course the shavees. It is hard to describe in words how appreciative I am.
Sectionals (aka Open) Competitiors- Mandatory meeting this Friday at 7:30pm about the upcoming season.
We will be covering the following:
- Registering for the Open
- Joining the CFLI Open Team
- CFLI Weekly Event Hosting / WOD Dates
- Qualifying for Regional Try-outs
- Regional Try Outs – Making the team
- Regional Team Training
- Q&A
Lifters- Friday night's Open Lift has been moved to 8:30pm due to the Sectionals meeting. See you at both.
Thought of the day...Is not going to come from me. It's going to come from a man named Derek Woodske. It's an 8 minute video of his thoughts and views of what CrossFit has done for the Sport of Weightlifting. Has the sport of CrossFit brought salvation to the sport of weightlifting? You'll have to watch and decide for yourself.
Now, before you watch just know that it is probably not the best idea to watch it at work...or with the kids..or if you have sensitive ears today. Although Derek is well spoken he doesn't necessarily have what we would call a "filter". This is also why the video hasn't been posted on our website. For those of you interested you'll have to find it for yourself on the world wide web...But here's a head start: A link to Derek's Blog "A Manimals Guide to the Universe." http://themanimalsguide.wordpress.com/2013/02/03/is-crossfit-saving-weightlifting/
Is fitness the ability to complete an Ironman in under nine hours? Is fitness the ability to deadlift 800 pounds and back squat 600 pounds? Is fitness the ability to qualify as a professional athlete? There are many different schools of thought on what constitutes fitness. The Merriam-Webster dictionary defines fitness as follows:
fit-ness (noun)
1: the quality or state of being fit
2: the capacity of an organism to survive and transmit its genotype to reproductive offspring as compared to competing organisms
Okay. So, number one used the word fit in the definition and didn’t help at all. Number two basically said that if you have survived for long enough to make a baby, you have achieved fitness. If this is the case, these guys are in prime physical condition!
We know better than this. We would like to lengthen our lifespans as opposed to just passing on our genetic makeup. So this is how CrossFit defines fitness:
fit-ness (noun)
1: Increased work capacity across broad time and modal domains
(Increased work capacity - Getting more done)
(Broad time - Different ranges of time: short, moderate, long)
(Modal domains - Various movements)
If we are truly fit, we can get high volumes of work done across a large range of times. Likewise, we would be able to do this throughout a number of different activities. Simply put, We look at fitness as the ability to perform well at any given task over any given time. Perhaps Merriam-Webster was right about something, but with our balanced standard of fitness, we will greatly outlive the days that we become old enough to reproduce.
How fit are you?
The best way to find out is to test yourself! Lucky for you, the 2013 CrossFit Games Begin in March. Not familiar? Allow me to catch you up.
So, you want to try competing in the 2013 CrossFit Games?
There is a mandatory meeting on Friday at 7:30pm for anyone interested in competing in this years CF Games Open Qualifier. You need not be registered yet, this will be part of the discussion at the meeting. We will discuss details of what to expect from Day 1 until Regionals, and everything in between. It shouldn't take long and the scheduled Open Lift will take place immediately following the meeting. See you there!
*For more info, check your inbox for yesterday's email
Hey folks! Hope you were still able to get some good sleep after the game and are ready to rock the house this week. Let's talk for a sec.
You guys should all know by now that Nutrition is the base of the Fitness Heirarchy, and there ain't no arguing that. Over the last few years though, many experts have expanded on this concept by adding sleep and recovery to go along with nutrition as the base for fitness progression. The Nutrition/Sleep/Recover base could be looked at as it's own category of "responsibilities outside of the gym".
What am I getting at here? Some of the most important steps towards optimal health and fitness take place outside of the gym, where there is no coach to tell you exactly what to do, and no one to hold you accountable. We all struggle with this, from beginner CFers to Regional Competitors. We seem to all have the determination to fight through the hard WOD, but the body maintenance and proper lifestyle can get brushed aside more often than not. In the fitness industry we have something we refer to as the 23 to 1 rule, meaning as clients you are only in our classroom for 1 hour, doing the right thing the other 23 hours a day is up to you.
In a perfect world we'd never be sore or achy or tight or stiff before a lesson, but that's just not possible. Every time you come in we do our best to provide you with a few minutes to stretch and/or mobilize before we head into group Warm-Ups and such, but we know we cannot address each individual issue for every person in the class. It's just not possible.
This is why we want everyone to take some time before coming in to get their bodies ready to move. Most of the mobilization we do as a group can be done on your own with a lacrosse ball, a foam roller, or most times nothing at all. 10 minutes of Mobility work in your living before AND after each lesson will provide increased range of motion, prevent injuries, and decrease recovery time for the next class.
"But I don't know what to do!" -Nearly everyone
Well here is where you start:
1) http://www.MobilityWOD.blogspot.com - cost FREE. KStar is legit. End of story. Use the search function on the right hand side to search for specific areas that need to be addressed. Watch the corresponding videos and enjoy the pain cave. Once you find a few drills that fit your needs, add them to your daily routine.
2) MobilizeME App for Iphones. Cost $4.99. Extremely useful resource for preparing yourself for that day's WOD. What do you need to know about Anatomy and Physiology? NOTHING. All you do is search by movement, and the APP tells you what areas you need to prepare and how to do it. Ex: If we are doing Deadlifts in the WOD, you search that movement to find a list of stretches with distinct instructions and pictures to help get you ready. It could not possibly be any easier. I also visited the Doctor who created this APP while in Australia and know first hand that not only is she a talented CrossFitter but very knowledgeable of her field and understanding of what we do every day. Go download it now.
Got an issue that a lacrosse ball just can't get to? Or won't quite go away? It happens. Injuries are part of sports, and giving 100% all the time means you'll most likely have a few throughout your life. If you can't get it worked out yourself, go see a professional.
Dan is an ART Dr I have visited a few times now with much success. He is an avid CrossFitter and understands the demands of our sport. His information is listed on the website and his office is located in Nesconset. A few trips to him and you should be feeling a lot better!
Remember, it's your body. Only you know what hurts and although we can guide you and lend a hand, ultimately it's your responsibility.
It hasn't even been a full 48 hours since the donations page went live and the support is already pouring in. Absolutely amazing. We've nearly raise $2,000, have 13 members on the team, and 6 other people who are shaving it all for the cause! Simply Outstanding. For those of you catching up check out Wednesday's and Thursday's post to fill in the gaps.
Here they are Ladies and Gentlemen:
Our current "Shavees" who are goign bald for the cause: Pat "P-Town" Scribner Danielle "D-Money" Rymer Erik "Gormantis" Gorman Mr. Stylish himself, Dapper Dejun Jenkins Marty "BeastMan" Accardi Mr. "Bear Crawlin'" Brian Costello Sr. (Most recent picture I could find)
"You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand."
Woodrow Wilson
