What's good Tribe? We've got another Fantastic Friday all lined up for ya so you can get this hot weekend started right!
Quick Reminder:
There is no longer a 6:30pm All Levels class Tonight. Friday afternoon/evening schedule will now look like this:
3:30 - P1
4:30 - P2/3
5:30 - All Levels
Strength:
Front Squat
5-5-5-5-5
F.S.- The Do's and Don'ts
Conditioning:
Sprint
10 X 100M
O.T.M.
(On the Min.)
So everyone should have gotten an email from Brian yesterday titled "Don't phase me bro!". Most of you responded already which we really appreciate (everyone else better get on it!). Some of you responded with a question or two regarding the topic, which is totally fine, just be aware Brian is getting absolutely slammed with responses since every member is emailing him. He's making his way through and responding as quickly as possible, but if your question requires more than a 1 sentence response, just be patient.... it's coming soon. Until you get a response, just keep doing what you've been doing. Thanks!
As for today, get ready for a serious "Benchmark" Day. Angie is a B*@#% but this is why we CrossFit... to challenge ourselves and prove nothing is impossible.
Hey Tribe, with all the big news yesterday I didn't get a chance to talk about how insanely awesome Friday night was. A huge thank you to all that contributed to the cause and a big congratulations to everyone who made it through the grueling workout. We were able to raise over $700 for The Disposable Heroes Project and we had a great time doing it! Thanks again to everyone who participated and Coach Ian for organizing the event.
I'd also like to take a minute to congratulate Jess Ragazzi for finishing her Black Shirt checklist and receiving the coveted Tee. Jess has been working very hard for this and her Helen time last week was the finishing touch. What most of you don't know is that Jess was granted a Black Shirt for making the Regional competition team even though she hadn't yet finished the list. After the competition ended, she returned the shirt and told me she wanted to earn it right, even though I told her it wasn't necessary. Great job Jess way to persevere!
Don't forget:
The new "late morning" schedule has started and looks like this:
You must attend the appropriate class level. Failure to do this will not only result in diminished personal gains, but will hinder the coaches ability to teach to the proper developmental level, effecting everyone in the class. Check the schedule link for more info on the class levels, and don't hesitate to ask a coach if you are unsure of where you belong. Everyone will be getting an email later in the week with further explanation of the class levels for those that are unsure where they fit.
Also: There will no longer be a 6:30pm class on Friday evenings. The Friday evening schedule will now look like this:
3:30pm - P1
4:30pm - P2/3
5:30pm - All Levels
If these changes have a major effect on your training schedule, speak to a coach right away.
I stumbled across the following video on a friends Facebook page yesterday, and I thought I would share it. I found the video very inspirational and motivating. Watching the young man in the video attempt to teach himself how to do CF on his own in a globo gym(s) with no coach reminds me very much of beginning my own CF journey over 4 years ago. You'll notice some "sloppy" reps at the beginning and a lot of failed attempts, but notice how he works until absolute exhaustion every time. You'll see where that takes him.....
For those of you who get frustrated when you aren't able to do the things you saw on ESPN this Summer, have patience and keep working hard!
You must attend the appropriate class level. Failure to do this will not only result in diminished personal gains, but will hinder the coaches ability to teach to the proper developmental level, effecting everyone in the class. Check the schedule link for more info on the class levels, and don't hesitate to ask a coach if you are unsure of where you belong. Everyone will be getting an email later in the week with further explanation of the class levels for those that are unsure where they fit. If these changes have a major effect on your training schedule, speak to a coach right away.
Also: There will no longer be a 6:30pm class on Friday evenings. The Friday evening schedule will now look like this:
3:30pm - P1
4:30pm - P2/3
5:30pm - All Levels
Now the moment we've all been waiting for....The Paleo Winners!!
1st Place Overall Caveman:
Dennis Keeley
Congrats to Dennis! The improvements are not only obvious, but extremely impressive! For some reason, Dennis looks happier in his "Before" pics, but I think it's safe to say he is happy with the results and the way he looks, feels, and performs these days. Dennis kept a perfect score throughout the entire challenge and earned full bonus points on every Bonus Challenge. As you can see this seems to help when trying to transform your body! Dennis also improved almost 2 full rounds in the Baseline workout and had a major decrease in measurements (just look at those pics!). Congratulations Dennis! Stop by the office to receive your $300 cash prize whenever you get a chance.
The top 10 Cavemen are listed here:
1. Dennis
2. Harry
3. James S
4. Blayne
5. Gormo
6. Rick
7. Bryan G
7. Ken R
9. Brian M
10. Mr Scribs
1st Place over all Cavewoman Vickie Auriemma
Vickie has shown unbelievable determination and commitment throughout this challenge. As mother of two young children and having a very very busy work schedule, Vickie is proof that anyone can live the Paleo lifestyle. Even before the challenge started Vickie demonstrated serious determination and work ethic and had already been seeing serious improvement. After her 40 day run in the cave, she has now bumped her game up to the next level. After taking 2nd overall on the accountability, 2nd on the measurements, and 5th on the Baseline, Vickie came out on top as the overall most improved. Great job Vickie don't forget to pick up your prize!
Top 10 Cavewomen:
1) Vickie
2) Nikki
3) Jackie A
4) Jacqui
5) Pat L
6) Ann
7) Tabatha
8) Eileen
9) Amy B
10T) Sherry
10T) Diane
We will have more Before & After pics as the week goes on....they are awesome! Congrats to all who completed this challenge....see you back in the cave in the Fall!
The moment you've all been waiting for.. the Hero WOD. Some of you guessed it, some of you thought you guessed it..and most of you were left hanging in the dark.
Tonight's Hero WOD is going to be:
"BULL".
2 Rounds For Time:
200 Double Under's
50 Overhead Squats(135/95)
50 Pull-ups
1 Mile Run
I am privileged to announce that tonight we will be honoring U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN. Bull, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
Captain Brandon "Bull" Barrett
Folks, I'm not going to sugarcoat it..Tonight's WOD will be hard. Very hard. You know the deal though- the WOD can be scaled to your needs. Whether it's doing one round, cutting the reps/miles in half, substituting front squats,etc. You're going to get through it and you'll have nearly 50 other members of CFLI helping you get through it. I've said it once and I'll say it again.. One of the greatest feelings you will ever get in this box is completing a grueling workout like "Bull", knowing the purpose behind it, and that you were there to personally make a difference. That's why tonight through blood, sweat, and maybe some tears we'll show Captain Barrett and his family that we are truly grateful for protecting us and this country. And by doing so all donations we collect tonight will go directly to the Disposable Heroes Project; a terrific cause that directly helps the families of fallen soldiers, wounded vets, and active military men and women in need. For more information on this amazing organization check out their page at: http://thedhproject.org/index.php/
"Each of these heroes stands in the unbroken line of patriots who have dared to die that freedom might live and grow and increase in its blessings."
-- Franklin Delano Roosevelt
Today
Strength:
Press 3-3-3-3-3
Push Press 5-5-5-5-5
WOD:
Death by Burpees & Squats
Every minute, on the minute starting with 1, add 1 burpee and 1 squat to previous round until round cannot be completed.
Not much time for chit chat today folks, lots to do! Few quick reminders.....
Paleo Peeps:
Just about done crunching the data....winners announced Monday!
Hero WOD:
There will be no 6:30pm class tomorrow night due to the fundraiser.
Don't forget those jump ropes! Remember we are starting at 7pm, donations will be collected at the door.
Morning Peeps (and everyone else):
We understand things have been a little tight in the morning during some time slots, for the summer we will now be adding an 11am class on Mon, Wed, and Fri as well, so that option is available everyday of the week. Now each day of the week (M-F) there will be both a 9:30 and 11am session. But the improvements don't stop there....we are going to take it one step further. The two classes will alternate levels, allowing for specified instruction more appropriate to your ability level. Starting Monday Monday June 25th, the late-morning schedule will look like this:
You must attend the appropriate class level. Failure to do this will not only result in diminished personal gains, but will hinder the coaches ability to teach to the proper developmental level, effecting everyone in the class. Check the schedule link for more info on the class levels, and don't hesitate to ask a coach if you are unsure of where you belong. If these changes have a major effect on your training schedule, speak to a coach right away.
Hey Tribe, it's really supposed to heat up this week...let's be sure to prepare properly. Throughout the day you should be chuggin' tons of water and be sure to bring an extra bottle with you. If you feel the urge to join the "No Shirt Club" mid workout, don't hold back....stay cool hombre.
Also, whether Mother Nature decides to raise the temp a little, or you just decide to "turn up the heat" on your own, make sure you are wiping down your equipment and sanitizing it like crazy. No one wants to do their Samson stretches in your left over sweat puddle from the class before ya know?
And while we're talking about cleanliness, let's make sure we take the extra second to put all the equipment back properly before Coach Pat goes postal on us. If he has to straighten out one more kettlebell or re-stack the boxes one more time I'm afraid I'm going to find him hanging from the rafters with a climbing rope around his neck. So take a second to make sure everything is back in the right spot, if you are unsure just ask.
We are still crunching all the numbers for the final results of the Paleo Challenge (there is a lot of damn math to do). The previous week was won by the Cavewomen, with an average score of 49.13 to the Men's 48.2 (Note: this was the 2nd to last week, not the final week). This week was worth an additional 150 points for the women, moving the current score to:
Cavewomen: 378
Cavemen: 171
Since the challenge has already ended, Cavewomen will be awarded with 1 FREE training session! Please use this sometime within a week if possible.
Cavemen must complete 200m of burpee broad jumps after class one day this week...enjoy! (You can do them on the grass out by the street, ask a coach to show you the landmarks for 200m)
Congratulations to Erik Gorman for completing his long journey and earning the coveted "Black Shirt"! Erik has been working on this for quite some time, from the days of the "Original" Black Shirt Checklist in fact. His improvements have been steady, and after completing 40 days in the cave he was able to move a little more quickly and finish the last few checks which had been daunting him. Congrats Gormo!
Hero WOD:
Just a reminder you will need a jump rope for Friday's Hero WOD. Do not bank on having one available here, we have about 40 people registered. Also be reminded to check your ego at the door on Friday and be prepared to scale the crap out this workout....it's a doozy!
Hey Folks! Hope everyone had an enjoyable Fathers day. This Friday at 7pm we will be hosting our 6th Hero WOD Fundraiser. Registration is still open so if you can make it you won't regret it. We shall honor those who sacrificed their lives for our freedom, its the least we can do.
Paleo peeps hang tight. We will be announcing the winners this week but there are a lot of things to finalize in the challenge before our announcement is made. I wonder who won the battle of the sexes? What are your predictions?
Happy Friday Tribe! Especially to all you cavemen and women since today is the last day of CFLI's "40 Days in the Cave" Paleo Challenge! WOW! Time sure does fly. I hope you're all rip-rarin' and ready to go today to cap this challenge off with the Paleo Baseline. Non-paleo goers, don't think you're getting out of this WOD though since it's today's workout! More on that later.
Important: Paleo Peeps- If you can't make tonight's Baseline with the rest of the cave dwellers, make sure you come early to class or plan on staying after if you need to get your measurements done and haven't contacted a coach yet. Otherwise we'll see you all tonight for measurements and the Baseline-Just don't forget your "A" game and your "PR" pen to log it in the journal.
*There is no regularly scheduled 6:30 class tonight due to the Paleo Baseline.
Hero WOD: 1 week from today at 7pm we will be hosting our 6th Hero WOD Fundraiser. Sign up sheet is in the gym next to the coach's office. We currently have 32 members enrolled and ready to dominate. Just a heads up, this guy we are going to honor was a BAD ASS. So you know it's going to be a bad ass WOD-tough, but fun. As always we encourage everyone to come down and give it a go. Like always there is always the option to scale. One of the greatest feelings you will ever have in this gym is finishing a workout like this knowing you did it to honor someone who gave their live for our freedoms. Let's get some.
There will be no 6:30pm class on FRIDAY this week. Rest of the week is on as scheduled. Sorry for the confusion
Great Job to all those who showed up yesterday and completed the WOD you all deserve a lot of credit. I know some of us hate to run but the only way we get better is if we do it!
In The 2009 CrossFit Games the first event was a 7k run in the Californian hills. Below is a video of that event. Check out the course they had to run. It is a long video so if you have time by all means watch the whole thing but if not just scan through.
There will be no 6:30pm class this week due to the Paleo Baseline/Measurements/Photos session. don't forget!
Hero WOD:
If you haven't signed up for the Hero WOD yet, please do so as soon as possible. The donation can be brought in that night, but we'd like you to at least register so we can start planning heats and things. It is next Friday June 22nd at 7pm. Just like everything else we do, this will be scalable.
Today's challenge: Name as many things (cues) as possible that Coach Pat is demonstrating in these two photos that are allowing him to Snatch 40lbs over his body weight. Post thoughts in the comments below.
Welcome to a fresh new week of challenges and opportunities!
Cave-heads:
Hold on tight, we are coming down the home stretch! This is the last week of the challenge, and transformations I've seen are unbelievable. I cannot wait to see the comparison pics and measurements. You should have received an email about getting your second measurements done, and you will also be receiving a survey later in the week to hand in before you receive your final scores. Finish strong!
Fresh-to-death:
Hey boys, you might have noticed during the Northeast Regionals not only did we throw down with authority, we looked damn good doing it. This is mostly due to our fresh white fighter shorts made exclusively for the competition team. We have 6 extra pairs remaining in the following sizes.
1 - 36
3 - 34's
2 - 32's
The cost is $60. We will not reserve any pairs, they will be first come first serve to those who come to the gym ready to purchase. If you miss out but are interested in a pair, let us know because depending on the popularity we may place another order very soon.
Outstanding Athlete
Congratulations to Kathleen Costello for receiving the Most Outstanding Athlete Scholarship at Patchogue Medford HS! With well over 600 students in the graduating class this is quite an accomplishment! You may remember her from a few weeks ago when she was a Newsday "Athlete of the Week". She broke multiple school records this track season and lead the girls track team to their first League Title in 30 years. Coincidentally this all happened as she was participating in the Paleo Challenge. Hmmmm, what an interesting concept. Congrats Kathleen!
First off, last nights Paleo Potluck was AMAZING! What a great turnout and some absolutely phenomenal food. I ate so much I went home and immediately went into a food coma, almost missing the 5:30am class this morning. Breakfast wasn't even an option this morning because I'm still full...no joke. Thanks to everyone who participated and brought such delicious, paleo friendly foods. Don't forget, everyone who participated gets 1 days worth of full points this upcoming week!
Secondly, okay okay so I jumped the gun a little last week with the Hero WOD. Understandable though right? I mean it's a Hero WOD! The new date is June 22nd at 7pm. For more info or to sign up ask a coach and we'll give you all the details. With 15 people already registered, I think this has the potential to be a truly amazing, heartfelt night with quite possibly our biggest Hero participation to date. See you there!
Lastly, our Hero WOD was pushed back a week because the Paleo Baseline is next Friday. That's right, in one week from now that little 10 min AMRAP will stand in the way of you and your freedom of the cave. However, I'm sure after you crush your original score and see how good your feeling you're never going to leave the cave! Final measurements will also be done this day as well as Thursday but stay tuned for official time slots.
Hey folks tonight is the big night...the Paleo Potluck! For you non Paleo peeps, remember we will not be holding the 7:30 or 8:30pm sessions tonight for this reason. See all you Cave-heads there!
Don't forget to sign up for the Hero WOD if you are interested. Take NOTE the date is Friday June 22nd.
I know everybody is hurting from the past two days of WODs plus the Cavewomen had to do lunges after working out. Well squat no more, it is time to give those quads a rest.
The Cavemen come up huge this week with a team average of 46.0 over the Women's 44.5. That's 100 more points for the men, making this thing interesting again. Next week is worth 125, and there are plenty of Bonus opportunities as well....get it done!
Cavewomen: 228
Cavemen: 171
Men: You are allowed one (1) "cheat" drink this week. A cold beer, glass of juice, whatever you choose. It must be a reasonable size, and any more than 1 will be a deduction in points.
Women: After a class this week you must complete 200-300 meters of Walking Lunges (just once).
(As you can see the stakes are getting higher every week)
Cave peeps remember the Paleo Potluck dinner is this Thursday night at 7:45pm. The 7:30 and 8:30 classes will be cancelled for this night, so all others please plan accordingly. I'm getting hungry just thinking about it!
Hero WOD:
Ok so the Hero WOD has been re-scheduled for Friday June 22nd at 7pm! Sorry about the mix-up. There will be no 6:30pm class that night, but all others will be on as scheduled. We do these workouts to commemorate fallen heroes, and raise money for the Disposable Heroes Project. $5-10 donations are recommended if participating and will be collected that night. For more info, please scroll down to Ian's post from Friday.
Reminders:
- Don't forget there is a 9:30am class on Tuesdays and Thursdays beginning today!
- No 7:30 or 8:3opm classes this Thursday due to the Paleo Potluck Dinner
- Summer Strength class meeting tomorrow night at 8:30pm
Get it! Get it! Get it! This is going to be a blockbuster summer folks. No better time to change your life than right now!
Important announcements:
1) The Hero WOD that was mentioned on Friday by coach Fog's is going to be re-scheduled. We got a little too excited and accidentally scheduled it for the same night as the Paleo Baseline #2. Sorry! New date to be announced soon!
2) We are adding a few new classes!! As of right now, there will be a 9:30am All Levels class everyday of the week (Mon-Friday), there will also be a P3 Only class at 4:30pm on Tuesdays and Thursdays. Please see the "Schedule" link for further description of the class levels.
3) Summer Strength Program: There will be an interest meeting this Wednesday night at 8:30pm for those interested in doing some serious barbell training over the summer. The class will run from Monday June 11th- Firday Aug 31st (12 weeks). Here are a few things you need to know about the class before coming to the meeting:
- This class is for intermediate/advanced students who are interested in making temporary sacrifices in other areas of fitness in order to make significant increases in strength.
- The class is going to meet Mondays and Wednesdays at 8:30pm, Fridays at 7:30pm and Saturdays at 12.
- There will be approximately 40 sessions, in a very specific order. If you are not committed to being there for all of them, (except possibly for an occasional and very rare circumstance) the class is not for you.
- This will be THE ONLY class you are participating in for the summer. No regular CF classes.
- There is no additional fee for this class as long as your current Enrollment Package allows for at least 4 training sessions per week. If not you will have to cover the difference.
The rest of the details of this class will be discussed at the meeting.
4) Thursday night will be the Paleo Potluck Dinner! There will be no 7:30 or 8:30 class on this night so please plan your workouts accordingly. We will start at 7:45pm. All Paleo Challengers are invited and must bring 1 Paleo dish. A copy (or several copies to handout) of the recipe would be great also, so other cave peeps can gather some delicious recipes. Please email your team captain to let us know you are attending and let us know the dish you will be bringing. Make sure there is enough for your favorite coaches
The start of a brand new month and the end of a long week. And is there really a better month to start on a Friday than June? We're going to be steamrolling right into summer. Speaking of summer, WHO'S READY TO BE IN THE BEST SHAPE OF THEIR LIVES THIS SUMMER!?
CFLI-hotter than the sand, bigger than the ocean.
We'll get to the WOD, but first let's take a quick second and talk about something we're a little overdue on: A Hero WOD
For those of you who know and for those who are about to find out now, a Hero WOD is something that CrossFit does to honor and commemorate someone who has unfortunately been killed in the line of duty while serving our country. To date, we have done 5 fundraiser hero WOD's here at CFLI raising a very generous amount of money in which we donated to the Disposable Heroes Project. As most of you know these hero's pictures can be found hanging up under our American flag as we commemorate them forever in our own personalized memorial. Well it's time to honor another who has fallen. Two weeks from now on Friday, June 15th we will be adding another hero to the wall. At 7pm anyone who is interested can participate in CFLI's sixth Hero WOD Fundraiser. 5-10 dollar donations will be accepted but are not mandatory. As you know, these workouts can be long and grueling which makes it hard for us to incorporate in our regular class schedule. So, this is an opportunity that doesn't come around that often and we expect EVERYONE to come down and give it a shot. Whether today's your first day, or you've been here since day 1, be there or be square. "But I can't do a hero WOD!"- Well, why not? You know we scale here and a hero workout won't be any different. But just to keep the anticipation high and the anxiety low, the WOD will not be posted until the morning of. With that said, come sign up! A sign up list is in the gym right next to the office window. Don't miss out! Believe me, one of the greatest feelings you will ever have in this gym is finishing a workout like this knowing you did it to honor someone who gave their live for our freedoms.
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