We are a little delayed on our Cave updates, but this week's winner is the Women with an average of 45.0 compared to the Men's average of 44.65. That's close!! It was a tough week with the Holiday, a tough bonus, and a lot of people traveling. Congrats to everyone who is still going strong, and you should have this week's bonus emailed out to you by now, it starts today.
Cavewomen - 228
Cavemen - 71
Women: Between now and Sunday, you are allowed one (1) average sized "cheat" drink of choice. A glass of wine, cup of orange juice, whatever it may be. Only 1! And it must be reasonable, anything else will be a deduction of points.
Last week was worth 100 points and moved the Cavewomen into a commanding lead. But with this week worth 125, and next week 150, then men are not out of this yet! C'mon boys!
May is almost over and the weather is getting hot! Don't forget to bring a towel to class for all that sweat you will be dripping on the floor tonight. It sure is time to sweat out all those Memorial drinks if you haven't done so yet
Here are two videos on rowing. Even if you feel like a rowing expert both videos will help you get better.
I just want to take a second to congratulate the CFLI competition team for taking 7th place overall in the Northeast Region!!
The weekend was packed with excitement and had some serious ups and downs. Since 2/3rds of our team had never competed in a Regional competition before, and we had some very experienced teams in our region (including the defending World Champs), we knew we had our work cut out for us. We were able to execute our game plan on most of the workouts, with only a few minor hiccups. Unfortunately in such a competitive field like this, those minor bumps went a long way on the leaderboard. Then, of course, there was the rain incident which I'm sure many of you have heard about by now (it only rained for 10 minutes the entire weekend and it was right during our heat in which we had to attempt to complete heavy hang cleans with soaking wet bars. It did not go well) in which we did not receive a fair shot and ended up placing 12th on a workout that we had expected to be in the top 3-5. So with an inexperienced team facing top-notch competition and some seriously bad luck, we ended up doing very well. The exclamation point on the weekend came when CFLI took 2nd in the final team event, finishing only behind the reigning world champs. This was the highest "skill" workout of the weekend and not only did we step up and crush it, but many teams (including one of the top 3 teams) were not even able to finish it. This reinforced that we can run with the big dogs (although I already knew this).
I want to thank the members of the team and the training squad for working their rear ends off for the last few months, being in the gym til nearly mid night several nights a week, and making lots of sacrifices to help the team. I am so proud of everyone and watching the team claw back into contention after a rough start showed lots of heart and guts, and proved to everyone that we are a legitimate team.
I also want to thank everyone who came and supported us over the weekend. Having so many people sacrifice their holiday weekend, take a 5 hour trip, pay for hotels, ferries, etc, proved to me that we have the best community in the world. Having such a big crowd their meant the world to us. There were a few times over the weekend where we felt we let you down a little, but no matter what, every time we looked up into the bleachers we saw a ton of navy and gold shirts (or Beast Bar shirts) screaming and yelling and helping us push through. You guys are the best, thank you so much.
We have tons of pics and some phone videos that we need to sort through and get up, but for now I'm going to leave you with some from FB to hold you over.
It's time folks. The CFLI team is headed up to Reebok World Headquarters today to prepare for the 3-day battle. This will be the last post you see until Tuesday May 29th.
Remember, because we are shorthanded we will be having an adjusted schedule while we are away. Here it is:
Please be advised, for the adjusted training sessions we are expecting a larger than usual attendance. The WODs will be prepared accordingly, but please bear with us. We thank you for understanding the importance of this competition, it means the world to us. As always, if there are any major disruptions in your regular training schedule, please see a coach about making up a class.
Wanna follow the competition? Here's how:
1) Headed over to games.crossfit.com
2) Scroll down and look on the left hand column for the Northeast tab and click (looks like a Patriot). This will give you all the inside stories and updates of our specific region.
3) At the top left of the page, you will see a "Leaderboard" tab. Click here to check out our standing. Hopefully you won't have to scroll down very far Use the filters at the top to select "Team" and "Northeast", and double check to make sure you are on "Regionals" not "Open".
4) Want cool highlight vids? Click here to get highlights of each event. Look for anything labeled "Northeast Team Workout ____"
For more details on following along, click here for a full breakdown. They show you how to get to the YouTube Channel, and live Twitter feed (and you don't need a Twitter account).
We appreciate all the support we already received and we thank you in advance for all the encouragement over the weekend. We are ready to go!
Below is our Temporary Schedule for the rest of the week:
Thursday - 7am and 11am (regular classes), 6pm - P1, 7pm - P2
Friday - CLOSED
Saturday - Regular Schedule
**Monday - (Memorial Day) 9am - P1, 10am - P2**
Please be advised, for the adjusted training sessions we are expecting a larger than usual attendance. The WODs will be prepared accordingly, but please bear with us. We thank you for understanding the importance of this competition, it means the world to us. As always, if there are any major disruptions in your regular training schedule, please see a coach about making up a class.
You can follow us this weekend online at Games.CrossFit.com. Click here for more details.
Hey Tribe, I hope you got a chance to catch yesterdays post about the adjusted schedule this week. The team is feeling good and we are on a mission! The schedule is re-posted at the bottom of this post.
Paleo Challenge:
Well, well, well. The ladies pull it off this week! With a final average of 49 to the mens 47 this week, the cavewomen score themselves 75 points! Not only that, they won the Double Secret Bonus challenge as well, for another 20 team points! Uh-oh men, you got some work to do.
Score: Cavemen- 71
Cavewomen- 123
Cavemen- Next time you are in class, as long as its not raining and/or the rowers are not being used, take a rower outside and complete a 2000m Row for time. If you cannot use the rower for some reason, do it the following time.
This week is worth 100 points! C'mon boys!
Tough Mudder:
I'd like to take a minute to congratulate a few people who recently completed Tough Mudders from CFLI. Amy Bedell (top pic), Amanda Kawiecki (bottom pic), and Nikki Puccio (not pictured) recently tackled the challenge and not only came out alive, but conquered the course along the way.
The Tough Mudders are a lot of fun and quite challenging. I've been hearing some chatter amongst the gym about getting some people together to run one. Amy mentioned that there is another one July 14th and 15th at Mt. Snow again. None of us coaches will be able to attend cause we will be out in California for the CrossFit Games (fingers crossed! stay positive!) but if someone wants to organize a group it could be a lot of fun! Check out our highlight video below of our trip to Mt Snow for lasts years event:
Please be advised, for the adjusted training sessions we are expecting a larger than usual attendance. The WODs will be prepared accordingly, but please bear with us. We thank you for understanding the importance of this competition, it means the world to us. As always, if there are any major disruptions in your regular training schedule, please see a coach about making up a class.
What an amazing event on Saturday! Thank you to all who came out and participated and another big thank you to all guests/spectators. The crowd was intense and the atmosphere brought out the best in everybody. Not only did we have a nearly 100% PR rate, some of these monsters were smashing their current bests by 20+lbs!! We have lots of pics to go through and some video as well. We will be getting it all out asap!
Ok folks, as you guys know by now, the time has finally come for the CFLI Competition team to finally get their chance at the Reebok CrossFit Games Regional competitions which have been taking place around the world for the past 5 weeks. We've been here until the late hours of the night 3-4 nights a week and long weekend sessions for about 2 months now, preparing for the big event. We are feeling strong and confident!
Because every full-time Coach is participating in the event, we will be running on an adjusted schedule for a few days this week. The tentative schedule is listed below, but please be sure to check back for possible changes.
Please be advised, for the adjusted training sessions we are expecting a larger than usual attendance. The WODs will be prepared accordingly, but please bear with us. We thank you for understanding the importance of this competition, it means the world to us. As always, if there are any major disruptions in your regular training schedule, please see a coach about making up a class.
Also be sure to check back later in the week for tips on how to follow along on our journey and track our standing next weekend!
Oh yeah folks we got the party of the year lined up for Saturday! Don't forget to drop off your guest registration today. Make sure your guests bring their party hats and their cameras. Gonna be off the hooooooook.....
Reminder:
No classes tomorrow (Friday 5/18), you need to let those bodies rest up for the big event and we need to get this place set up for the big bash.
Reminder:
No Class on Friday.. Rest Day for those who are competing in Spring Cleaning.
Today is the LAST DAY to register for the event.
Guest registration ends tomorrow.
Week 1 Accountability update out of a possible 49 points, the women put up a solid team average of 44.7, but the men bring it hard with a surprising 45.4 to take week 1! The men's team is awarded 50 points for their week 1 victory, bringing the score to:
Cavewomen - 33
Cavemen - 71
Congrats to the men, but week 1 is the easy week! Anybody can stay strong for a week. This week's winning team will be awarded 75 points, and the Double Secret Bonus is worth another 20. So there are 95 points up for grabs this week! Do I smell a comeback ladies?
All Cavewomen must complete an additional 1-mile run at the end of the next class they attend. Sorry ladies!
"Spring Cleaning"
The registration board is filling up! You have just today and tomorrow to register for the event, but you have until Friday to register your guests. Try to get them in as fast as possible so we can plan our food/drink. Make sure you return those guest forms filled out completely, they will be used as raffle tickets.
Email Ian@cflongisland to let him know if you will be bringing food.
Yo yo yo happy Monday to you CrossFit lunatics! We got a busy week coming up, followed by a huge exclamation point know as "Spring Cleaning"! This place is going to be rocking as we expect at least 100+ athletes and fans getting down on the fun.
DO NOT MISS OUT ON THIS! I know there is a lot of apprehension about "performing" in front of spectators like always. Just remember a few things:
1) You will be divided into heats of similar abilities consisting of 6-8 athletes (you are not alone out there!)
2) No one is going to be criticizing you (trust me they will be very impressed at what you are doing out there)
3) It's all about fun! It is not a competition, you are here to hit your personal best, which we've had almost 100% PR rate at every event thus far.
As always, the gym will be closed on Friday 5/18 as a Rest Day to let your bodies prepare for the big event, and allow the coaches to set up and prepare for the big day.
Be sure to email .(JavaScript must be enabled to view this email address) right now and let him know if you are bringing food!
One last thing about the event. If I hear one more person say "I'm not good enough" I'm going to make you stand on the corner of Horseblock Rd holding this:
And you will be automatically registered for this event instead:
Cave Peeps:
Bonus Challenge #1 starts today! If you did not receive the email with the info, please contact your team captain right away to get the deetz. And don't forget about the Double Secret Bonus Challenge as well...this could get interesting!
CrossFit Games Northeast Regionals:
As you guys all know by now, CFLI is competing in the Northeast Regionals next weekend in Boston. Because every single coach is competing, we are going to be closed for a few days. I'm sorry about this but every CF gym in the Northeast will be doing the same I'm sure. The full details of the adjusted schedule will be announced shortly.
The team is geared up and ready to crush! Check out the preview video for the event. We do not get mentioned in the video, but that just means one thing...... DARK HORSE! Thanks in advance to all who are coming to cheer us on!
What's happenin all you Cave-Dwellers and Spring Cleaners? I say that because everyone in here must be doing at least one of those right? YOU'RE NOT? What's the deal? Well by now it's obviously too late to jump in the 40 day Paleo challenge, but CFLI has another big bad-ass event coming up right around the corner! Saturday, May 19th at 11am kicks off our "Spring Cleaning" member event challenge! I've been getting some pretty interesting questions about this event coming up, so let's take the time and clarify a few things.
1. This is not a contest, and there is no "winner" (besides you're all winners in my book ). Everyone is going to have 8 minutes to lift as heavy as they can on one of the best movements ever; the Clean & Jerk. This is your chance to take full advantage of the supercharged atmosphere we're going to create and get that new PR you've been looking for! (Just an FYI- at previous events nearly 100% of the participants achieved a Personal Record).
2. It's okay to be nervous! In fact, when are you not nervous before a tough WOD or lift? Ask any coach in here how they're feeling before any big WOD and you'll find out we all get that same anxiety. That's normal! If you're not nervous or at least a little anxious for this event then something's up. Use that nervous energy and put it towards your lift! GO BIG!
3. Think of it this way..Think about the best class you've ever been to...ever..did ya get it? take another second.. There it is. Now multiply that by 100, add a buffet of food and drinks, and bring your friends and family...Yeah, it's that good.
Sign Up's in the lobby right when you walk in (for instructions on signing up, please see Brian's 3 simple steps on yesterday's post)
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Here's a slow-mo demo of the Clean & Jerk for your viewing pleasure
Hey folks we are already 10 days into May! We are flying through this month and that means we are only 9 days away from the big event...."Spring Cleaning". I saw that a bunch of people have already signed themselves up, but I know we have a whole bunch more of you out there that haven't yet. I know some of you knuckleheads alwaysssss wait til the last minute to register yourself for these events, but it really helps us plan the food much better with more notice. So we appreciate it if you commit now! It's easy as 3..2..1..GO:
3 - Walk into the lobby
2- Write your name on the Event board
1- Grab an info packet
GO- Show up, work hard, have fun!!
Important Announcements:
1) The time for "Spring Cleaning" has been changed to 11am-1pm, instead of 12pm-2pm. Please take note of this. Thanks!
2) It's getting warm-out folks. As you may have realized yesterday, when it rains for a week straight the moisture and humidity in the gym accumulate to create a very uncomfortable setting sometimes. It looks like the rain is slowing down, but Summer is almost here and we will surely have periods of extreme heat and humidity. The big fans will be out soon but that doesn't fix everything. What we ask is that you please get in the habit of bringing in a towel. Please wipe down everything you use and any sweat droplets or puddles you leave behind. We have cleaning spray for this as well. Please take the extra second to keep the equipment sanitary! If everybody does this we will not have any problems. Thanks!
Hey Tribe, today is the first day of registration for Spring Cleaning, our next big Community Event....aka PARTYYY!! There is a registration board in the lobby where you can walk right in and sign yourself up for the fun. There is more information posted there and your guest registration sheets are available for pick up as well. Get your friends and family involved in the fun, there will be plenty of food and drinks for everyone!
Today's "Strength" portion of the class is going to be a test run of our Spring Cleaning workout. After instruction and drills, you will have 2 minutes worth of warming up followed by 8 minutes to work up to a 1 rep max clean and jerk. Good luck and go big!
Newsday "Athlete of the Week"
Congratulations to Kathleen Costello who was named one of Newsdays "Athletes of the Week" this week after taking first place in 3 different events in her last track meet. Kathleen has broken multiple school records this season and has lead the team Patchogue Medford Girls Track Team to their first League Title in 30 years! Some of her recent highlights include a 33'7" Triple jump, a 16'2" Long Jump, a 16.2 second 100m Hurdles and a 5'1" high jump. Good luck to Kathleen in her final meets over the next few weeks and in the county meet!
Hey y'all, who's got a case of "keg shoulder"? Nice job throwing those kegs around yesterday, they can be frustrating!
Cave Peeps:
I made a slight mistake in the email I sent to everyone yesterday. The email addresses that you will be sending your daily scoresheet to will be .(JavaScript must be enabled to view this email address) and .(JavaScript must be enabled to view this email address). In the email I forgot the "CFLI" part...whoops! Your scores for day 1 are due today by noon if you haven't sent them yet. Hurry up!
Spring Cleaning:
Holy crap! With so much going on with the Paleo Challenge over the last 2 weeks, we've barely mentioned our upcoming event, Spring Cleaning. Registration for this event starts tomorrow. You will have until next Wednesday to register yourself, and until next Friday to register your guests. Get your friends and family down here to watch you throw around some serious weight, as well as enjoy raffles, prizes, music, and tons of food and drink. Gonna be the party of the year!
**Note: This is not a competition. All ability levels are invited and highly encouraged to participate. Don't be a baby!**
Here we go cave peeps! Today is Day 1 of 40 living a strict Paleo lifestyle. We have a total of 55 cave peeps making serious changes to their lives. I am very excited to see the transformations over the next 40 days!
I did receive a few emails about some confusion on certain areas of the challenge, I was traveling all weekend and I will be making my way through those emails as quickly as possible so hang tight!
Thank you to everyone who came down to the Cinco de Mayo Clearance Blowout! It was a huge success and you guys wiped us out of everything! We will keep you posted over the next few weeks about Spring/Summer gear and how to go about getting some.
Awesome job to everyone who participated in last nights festivities, you rocked the workout!
Next event coming up is... THE BLOWOUT SALE whooohooo
Tomorow from 10-11am ONLY. All clothing will be on sale. We are sweeping out the pro-shop so we can restock with some new summer gear
Class Scheduale tomorrow:
9am WBC
10am BLOWOUT
11am All Levels
Hey guys, as you know by now there are no afternoon/evening classes today. 7am and 11am are the only sessions that will take place today. The rest of the day will be devoted to Paleo baselines and the Conquering the Cave seminar. If you are participating in the Paleo baseline, we ask that you please do not attend any other class today.
Final Paleo Scoreboard:
Cavewomen - 33
Cavemen- 21
The ladies win Challenge #1 with the most participants! Congrats ladies! The details of the scoring will be announced tonight.
Reminder:
Cinco de Mayo Mega Merchandise Madness Melee
Time:10am-11am (no earlier, no later)
Every apparel item we have will be marked down between 30-60% off! This is a chance for you to score some sweet gear at a low price, but what you'll see is what we have. Some items are very limited so it is going to be first-come-first-serve. We don't want you to take the term "melee" too literally and turn this place into Wal-Mart on Black Friday, but be prepared to make quick decisions.
The 9am WBC will take place at the usual time, and the 11am will be an All Levels class. So WOD then shop or shop then WOD, the choice is yours.
Paleo registration in nearing the end so you better get in here and sign up before its over.
Another portion of Paleo in a Nutshell
DON'T FORGET BLOWOUT CLEARANCE SALE IS THIS SATURDAY from 10-11am! be there or lose out :(
On Saturday we will be having our usual WBC at 9am, then an All Levels class at 11am. There will be no class at 10am, shopping only.
Also, there will be no afternoon/evening classes on Thursday of this week. The gym will be reserved for Paleo peeps to do their baseline, and for the seminar. The only classes on Thursday will be 7am and 11am. If you are doing the baseline on Thursday night, you should not attend any other class!
Welcome to May folks! The single greatest month of your life to date. Unless you've been living under a rock, you've heard about all the cool stuff going down over the next few weeks. Scroll down to yesterday's post to check out a list of dates, or ask a coach!
Remember, if you are in the Paleo Challenge you need to schedule a time to get measured and pics. Below are the remaining times:
You'll need to be here to complete the Paleo Baseline either right before the seminar at 5pm, or right after the seminar (approx 8pm). If you cannot make these times, email .(JavaScript must be enabled to view this email address) to schedule a make-up for Saturday.
Scoreboard Update:
Cavewomen: 28
Cavemen: 16
The men are clawing their way back! Still a few verbal commitments on both sides that are not official yet. Team up! Get on each other and make it happen!
Here is a re-post of the LI Pulse article featuring CFLI and other local CF programs. Use the FB and Twitter tabs at the bottom to share it!
Use the filters at the top to select "Team" and "Northeast", and double check to make sure you are on "Regionals" not "Open". 
). Everyone is going to have 8 minutes to lift as heavy as they can on one of the best movements ever; the Clean & Jerk. This is your chance to take full advantage of the supercharged atmosphere we're going to create and get that new PR you've been looking for! (Just an FYI- at previous events nearly 100% of the participants achieved a Personal Record).
