Holy shnizz it's the last day of April! But fear not, May is going to melt your face off. For those that have been following along, you've already heard that next month is going to be LEGEN....wait for it....DARY!!. Quick recap:
Saturday May 5th, 10am: Cinco de Mayo Mega Merchandise Madness Melee Thursday, May 3rd: Paleo Seminar / Conquering the Cave Presentation Monday, May 7th: Paleo Challenge Day 1: Wednesday May 9th: Registration for "Spring Cleaning" begins Wednesday, May 16th: Deadline to register for "Spring Cleaning" Friday May 18th: Deadline to register guests for "Spring Cleaning" Saturday, May 19th: "Spring Cleaning" Event! 1RM clean and jerk, food, drinks, music and fun for you and your family/friends.
For further information about any of these topics, scroll down through the last week or two or ask a coach!
Cave clarifications:
Ok folks, I want to take a few seconds to clarify a few topics surrounding the Paleo Challenge that may be confusing to some people.
1) Battle of the Sexes: This is an INDIVIDUAL challenge first and foremost. You will be competing for yourself and your own health and possibly prizes. The team scoring is a separate side challenge that has been added in for some extra excitement. NO OTHER PERSON IN THE CHALLENGE CAN EITHER HELP OR HURT YOUR INDIVIDUAL SCORE. There will be 1 male and 1 female overall winner at the end. There will be a weekly Team Winner each week based off of average scores, so if the number of competitors isn't exactly even, it's ok (although we want them as close as possible).
2) "I don't wanna do Paleo I'm trying to put on some size". Well you can stuff that excuse right up your a-...umm...nose. This is not a weight loss challenge. Your weight is not even part of the scoring. A strict Paleo diet does not automatically mean weight loss, unless you have some extra weight to lose. This lifestyle can most definitely help you gain some mass and strength as long as you are eating enough, and tailoring it to your specific goals. If you are in the challenge to increase mass, you must declare that ahead of time. If you don't believe me, ask Kenny Lamb. This guy has not only gained about 10lbs of muscle mass (to his already strong frame), he has burst onto the scene in the last few months as one of our top performers with increases in his strength and endurance. Throwing around insane weights and moving with machine-like endurance. The guy is untouchable right now.
3) "I've already been doing Paleo for _______, I'm doing pretty good so I'm ok". Ok, well your off to a good start, congratulations. But let me ask you this: How "good" have you been doing exactly? Do you have to tell a coach every time you "cheat", or do you let your team down each time you "slack off" for a day. Are you reporting how much water you drink to a coach? Or making sure you NEVER miss a day of fish oil and vitamin D? If you are 100% picture perfect, never cheat, and hold yourself this accountable, then maybe you are alright. If your doing 80 or 90% Paleo, or weekdays only, or Paleo except _____, well this might be the kick you need to take it to the next level and see the results your actually looking for. Think about it!
Don't get comfortable yet ladies, there have been a whole bunch of verbal commitments from the men in the last few days, and I'm sure they'll be some last second sign-ups in typical male fashion. Remember the deadline to register is Thursday, but the earlier you get in the easier it is for us to get this thing set-up, so hurry!
PS-don't forget to email Ian and/or Brianne to set up an appointment for measurements and "Before" pics. Please view Thursday as a last resort if you cannot make any of the other time frames. We want to have as many people done as possible by then so we can just focus on the Baseline and the presentation.
Long Island Pulse
So some of you caught the article on Facebook already, but in case you didn't, click the link below to see a cool write-up about CrossFit in this month's LI Pulse edition. The article includes quotes from several local CF coaches, including myself, and pictures of our own Pat Scribner and Nicole Lo Meli. Check it out, and use the icons on the bottom to share on FB and Twitter!
Guys, I've been talking a lot of smack to the ladies about this challenge but it's tough when there's only 5 of you!? Those who are registered..We're going to have total domination..Those who haven't..here are a few simple steps to get you going. 1. Sac up 2. Buy some meat and veggies 3.Get your cave-man on (Beards optional)..oh yeah and don't forget to register ASAP!
Strength:
Thruster 1RM
WOD:
For Time:
21 Thrusters (115/75)
21 Chest-2-Bar Pull-Ups
200M Run
15 Thrusters
15 C-2-B Pull-ups
400M Run
9 Thrusters
9 C-2-B Pull-Ups
800M Run
Uh oh.... after just 1 day of registration, the Cave Women are out to a big lead over the Cave Men! So far the women have 11 registered and the men only 5, step it up boys! We still have a week left though and this is clearly going to be the biggest, best, and most competitive challenge yet.
There is an Itinerary to be picked up by all participants upon registration. It will be available after the 11am class today. All participants who have already registered and did not receive one, you can pick one up next time you are in or email .(JavaScript must be enabled to view this email address) for a copy. There is important info on there!
Registration for the Paleo "Battle of the Sexes" Challenge:
Starts April 25th (TODAY) - May 3rd
Registration Fee: $75 or $45 for Gold Members
You will receive a registration flyer when once you register and a Paleo packet via email.
Baseline Times for the Paleo Challenge: Thursday May 3rd at 5:30pm or 7:30pm
Seminar will be May 3rd at 6pm
Email Brianne at .(JavaScript must be enabled to view this email address) to confirm your spot in the challenge and let her know what time you will be coming in to do the baseline.
Hey there you WOD-Bots, time to kick start a brand new week! This week is especially awesome because you get to register for the Paleo Challenge! Remember, there is both Individual scoring and Team scoring this time, and it's battle of the sexes. The first bonus challenge is going to go to the team with the most participants, so rally up your buddies and get ready to rock!
Registration starts on Wednesday (April 25th), full details can be found in the link on the left.
Other important dates coming up:
Saturday May 5th:
The Cinco de Mayo Mega Merchandise Madness Melee
That's right folks, we are clearing out our inventory. For 1 hour, and 1 HOUR ONLY, every apparel item in the CrossFit Long Island Pro-Shop will be on clearance. Everything we have, ev-a-ree-tha-ing, will be 30-50% off. Not only will everything be on sale, there will be BOGO's and other specials on certain items. We want to get some sweet Spring/Summer gear very soon, but we have to make some shelf space by getting the winter stuff off the shelf on your body! Come get your zip-up hoodies, pull-over hoodies, beanies, sweatpants, thermals, tank tops, tee shirts and more!
When: Saturday May 5th 10am-11am.
On this day we will be having our regularly scheduled WBC at 9am, and an All Levels class at 11am, the 10am slot is reserved for the blowout. So WBC ladies stay late, others come early and get some. Some items are very limited, get em fast!
Saturday May 19th 12pm-2pm
Our next EVENT! No folks this is not a prank. May is going to melt your face off. If your not familiar with our in-house events, these are NOT competitions and EVERYONE is invited and strongly, strongly encouraged to participate. That means YOU! These are one day events in which all members come and participate in a Benchmark workout, bring friends and family to cheer them on, and partake in some food, drinks, and good laughs afterwards. Check out the videos below to get an idea. There will be many plenty of more details to come! Oh the workout?? It's gonna be a little different this time.....
Yes, yes we can! What's up Paleo Peeps and all you future cave dwellers? Coming in hot is the full details of the "40 Days in the Cave" Paleo Challenge! And that's right...It's battle of the sexes this time!
For full details just click right on " "40 Days in the Cave Paleo Challenge" highlighted in blue to the left of the page under EVENTS.
<------Right there! Did ya see it? Down a little bit...A little lower... whoops too low...Look againnnnn...Highlighted in blue...There it isssss.
STRENGTH:
1 RM Turkish Get-Up
(Just imagine that other human being was a barbell)
->you better believe Marty "Beast-Bar" Acardi TGU'd before the sun came up today!
WOD:
10 MIN AMRAP:
10 Sumo-Deadlift High Pulls (115/75)
10 Ring Dips
10 Pistols
One last announcement/challenge. Short but sweet...It's a Coach Fogs Challenge. Obviously you know we like to keep things fresh here. Everyday you check that website (which we all should be doing before we come to class!) you have no idea what's going to be on there. However, the one thing we keep you guessing to the very end is the Warm-up. This is why I get so when I explain the warm ups and there's sighs, grunts, and some kind of Italian cursing that I can't understand (not that I'm calling anyone out on that ) So the Challenge is...MAKE ME A WARM-UP! It has to be between 3-6 mins long and ideally should compliment what we're doing that day-ie: if it's squats get those hips mobilized. Capisci? (Learned that from some Italians this morning..Still not mentioning any names). If me or the Coaches use that exact warm-up we will name it after you so everyone that comes in that day knows exactly where it came from! In turn, you'll either have 100+ people telling what a great warm-up it was, or 100+ people wanting to kill you. Better make it good! All submissions to Coach Fogs please. .(JavaScript must be enabled to view this email address)
Hey Tribe, I know we had a lot of announcements yesterday, some of which left you hanging a little in terms of details. Don't worry, we are going to have full details very soon and you won't miss out.
If you missed yesterdays post for some crazy reason, scroll down and check it out knucklehead!
Ok folks, we have a couple mind-blowing announcements to make today. Take out your calendars and a pen and pay very close attention. The next few weeks around this place are going to be LEGEN.....wait for it.....DARY!!!
Saturday May 5th:
The Cinco de Mayo Mega Merchandise Madness Melee
That's right folks, we are clearing out our inventory. For 1 hour, and 1 HOUR ONLY, every apparel item in the CrossFit Long Island Pro-Shop will be on clearance. Everything we have, ev-a-ree-tha-ing, will be 30-50% off. Not only will everything be on sale, there will be BOGO's and other specials on certain items. We want to get some sweet Spring/Summer gear very soon, but we have to make some shelf space by getting the winter stuff off the shelf on your body! Come get your zip-up hoodies, pull-over hoodies, beanies, sweatpants, thermals, tank tops, tee shirts and more!
When: Saturday May 5th 10am-11am.
On this day we will be having our regularly scheduled WBC at 9am, and an All Levels class at 11am, the 10am slot is reserved for the blowout. So WBC ladies stay late, others come early and get some. Some items are very limited, get em fast!
Monday May 7th:
CFLI Paleo Challenge III: Battle of the Sexes
Oh snap! You heard it right folks, get ready to spend another 40 Days in the Cave during CFLI's famous challenge. This time, not only will you be competing for a cash purse and vastly improving your own health, you will be helping your gender take down the opposite gender in a separate Team Scoring Category. This category will have it's own separate prizes/punishments that will distributed based on accountability. Yeah, we're taking it up a notch, and you will too.
Dates- May 7th- June 15th
As always, we will be having a Nutrition Lecture/ Kick-Start Seminar in the week leading up to the challenge. Date and time TBD. More details coming soon!
Saturday May 19th 12pm-2pm
Our next EVENT! No folks this is not a prank. May is going to melt your face off. If your not familiar with our in-house events, these are NOT competitions and EVERYONE is invited and strongly, strongly encouraged to participate. That means YOU! These are one day events in which all members come and participate in a Benchmark workout, bring friends and family to cheer them on, and partake in some food, drinks, and good laughs afterwards. Check out the videos below to get an idea. There will be many plenty of more details to come! Oh the workout?? It's gonna be a little different this time.....
Hey Tribe, as you know by now we are not having any training sessions today (Friday) or tomorrow (Saturday) because the Coaching Team will be at a seminar for the weekend.
Soooooo....what should you do all weekend?
Well I would recommend resting for at least one of the days, but here is a little doozie you can try at home:
12 Min AMRAP:
1 Push-up
1 Sit-up
1 Squat
2 Push-ups
2 Sit-ups
2 Squats
3..
3..
3..
4..
4..
4..
etc, etc, as high as you can go in 12 minutes.
Post your score and where you performed the workout in the comments below.
Well helloooooo Diane, good to see you. It's been a while for this classic benchmark, but let's get to it!
One last reminder that we will not be having any Training Sessions tomorrow (Friday 4/13), and Saturday (4/14). The entire coaching staff will be at a 3-day Coaching Seminar. Get out and create your own WOD, go for a run, bike, etc, or just get some good quality rest. We'll be back at it Monday!
There will be no training sessions this Friday 4/13 and Saturday 4/14. The entire CFLI Coaching Staff will be spending the weekend at the Starting Strength Seminar in Brooklyn with world renowned strength Coach Mark Rippetoe. I hate to cancel classes but Coach Rip does not come to this area very often and we had to jump on the opportunity to learn from the best. Regular schedule will resume Monday 4/16.
Welcome back Tribe! I hope everyone was able to enjoy the beautiful Easter Sunday!
Before we get into today's WOD, I have a very important announcement:
There will be no training sessions this Friday 4/13 and Saturday 4/14. The entire CFLI Coaching Staff will be spending the weekend at the Starting Strength Seminar in Brooklyn with world renowned strength Coach Mark Rippetoe. I hate to cancel classes but Coach Rip does not come to this area very often and we had to jump on the opportunity to learn from the best. Regular schedule will resume Monday 4/16.
I want to take a second to congratulate all CFLI Competitors who participated in our try out this weekend. With 9 events in a 24-hour span, mental toughness was tested just as much as physical. These guys powered through workouts with tireless determination. I am proud of everyone who made it through and I was extremely impressed with the effort and performance by everyone.
Take a look at the final results (the final scores are on the right, the names are not necessarily in order)
Comp team:
Remember, meeting tonight at 8:30. We will discuss some important information about the next 6 weeks, followed by some active recovery.
That's right folks it's Friday. While everyone in your workplace gears up for happy hour or a relaxing night on the couch, just remind them you have some business to take care of first......the WOD.
Reminder:
There is no 6:30pm class tonight! 5:30pm will be the last class of the night. Competitors, please be at the gym at 6:30 to warm-up, first heat will kick off at 7-7:15. Events 1-4 will take place tonight.
WHOA...3 straight benchmarks?!? Nice work so far this week Tribe, keep it rolling....
Reminder:
There will be no 6:30pm session on Friday due to the In-House Try Out. The last session for the night will be 5:30pm.
Check out the highlight video from our last event, the "Gettin' Jack'd" fundraiser held in February! A special thanks to Rebecca Kazaks for filming and editing the video.
OK so we have one more benchmark in store for you. Benchmark workouts are not usually repeated often. They allows you to track your progress, while still not falling into a routine.
REMINDER: NO Friday 6:30pm class. Last class will be at 5:30pm so get your workout done early on Friday 4/6/12.
Above is a great picture to show you the different positions of a Muscle-up. Kenny Starts the kip, Pat is in the transition phase, and Stephen completes the Muscle-up once he locks out at the top.
Hey Tribe, wanna hit another benchmark WOD??..... I'll take that as a yes!
We are going to be taking on a workout today that was first done in the 2010 CrossFit Games and was also used in 2011 Regional Qualifiers. It's a great test of skill as well as overall work capacity!
Check out the 2010 broadcast of the event here:
For some reason the announcer seems to downplay the difficulty of 135# Squat snatches in a metcon....don't let this fool you.
Hey you CrossFit fools, it's April!! Welcome to a new month that should be jam packed with beautiful weather (hopefully) and awesome WODs (definitely).
Announcement:
1) We need anyone who has borrowed a lacrosse ball from us to please return it. I know I encourage you guys to take them home and use them if something's bothering you, but you can't keep them forever! We had about 25 and I just saw this morning we're down to 6. I know Cali chewed a couple so we got rid of them, but not that many! Please bring them back in right away so we can use them together as a class on certain days (like today).
2) There will be no 6:30pm class this Friday evening. We will be holding part of our in-house try out for the Regional Team. Unfortunately this is the only weekend we can hold the try-out because our Roster needs to be submitted next week. With Sunday being Easter, that's out of the question so we must start on Friday night. If this effects your usual training schedule please see a coach about making up the session. Thank you for your understanding.
In-House Try-Out Events:
Event 1: Friday 7:15pm
5 Min to establish a 1RM Squat Snatch
1 Min Max C2B Pull-ups
1 Min Max Wall Balls
1 Min Max Burpees
Squat Snatches must have a clear distinction of immediate squatting. Power Snatch + OHS will not be accepted.
Your score will be the weight lifted in pounds + reps completed.
Event 2 & 3: Friday 8:15pm
2) For Time: 1000m Row
1 min Rest
3) 3 min to establish 1RM overhead lift
These workouts will be scored separately. You will have a rack for the OH portion.
Event 4: Friday 9:15pm
For time:
100 Double Unders
followed by 3 Rounds of the triplet:
10 HSPU
15 Pistols (alt legs)
20 T2B
Followed by:
100 Double Unders
Your score will be your time or total reps completed before the time cap. Time cap not yet determined.
Your score will be your time or total reps completed before the time cap. Time cap not yet determined.
Event 6: Saturday 2:30pm
8 Min to establish a 3RM Touch-n-go Squat Clean
Once the set has started, the athlete will have 30 seconds to complete 3 successful Squat Cleans in which the bar does not rest on the floor. Again the movement must clearly be a Squat Clean. Power Clean + Front Squat will not be accepted.
This workout is impossible to explain verbally but is actually quite simple to demonstrate in person. It will make perfect sense once you see it.
There is approximately 400yrds of Prowler Pushing during the workout at the following weights:
Men: 215 - 165 - 115 - 65
Women: 165 - 115 - 85 - 65
There are 28 box jumps total, increasing in height and decreasing in reps. The height for men will start at 30" and finish at 42", the women will start at 24" and end at 32".
The weights will be stripped from the prowler and added to the box as the workout goes on. Time cap not yet determined.
Event 8: Saturday 4:30 pm
For time:
20 Power Cleans (185/125)
20 Muscle-Ups
You may partition the reps however you'd like. Any form of ground-to-shoulder will be accepted. Your score will be your time or total reps completed before the time cap. Time cap not yet determined.
Event 9: Saturday 5:30pm
With a 9 min running clock, complete the following:
1 Mile Run
Max rep deadlifts (275/185)
Your score will be your total reps on the deadlifts.
These 9 scores, plus the 5 scores from the Open will determine your final standing. The top 4 men and 4 women will be on the initial Roster for Regionals, and the 5th and 6th male and female will be invited to the team training sessions over the next 2 months.
when I explain the warm ups and there's sighs, grunts, and some kind of Italian cursing that I can't understand (not that I'm calling anyone out on that 
) So the Challenge is...MAKE ME A WARM-UP! It has to be between 3-6 mins long and ideally should compliment what we're doing that day-ie: if it's squats get those hips mobilized. Capisci? (Learned that from some Italians this morning..Still not mentioning any names). If me or the Coaches use that exact warm-up we will name it after you so everyone that comes in that day knows exactly where it came from! In turn, you'll either have 100+ people telling what a great warm-up it was, or 100+ people wanting to kill you. Better make it good! All submissions to Coach Fogs please. 
