Good luck to CFLI coaches and members Brian, Pat, Ian, Brianne, Nicole, Chris, Gormo, and Tom D when they head to Cape May, NJ for the USLA National Championships in the beginning of August!
Tuesday
Tuesday, July 31, 2012
A big thank you to those who came down to watch the Smith Point tournament yesterday! Smith Point won in dominating fashion and claimed its second straight Long Island Championship!
Good luck to CFLI coaches and members Brian, Pat, Ian, Brianne, Nicole, Chris, Gormo, and Tom D when they head to Cape May, NJ for the USLA National Championships in the beginning of August!
Good luck to CFLI coaches and members Brian, Pat, Ian, Brianne, Nicole, Chris, Gormo, and Tom D when they head to Cape May, NJ for the USLA National Championships in the beginning of August!
Monday
There is no 7am, 9:30am, or 11am classes today. All other classes are on as scheduled.
If you're able, come on down to Smith Point beach today and watch several CFLI coaches and members compete in the Long Island Lifesaving Championships. The tournament starts at 10 and runs until 2 o'clock with events running back to back the entire time. Make sure you wear a CFLI shirt and bring your camera!
If you're able, come on down to Smith Point beach today and watch several CFLI coaches and members compete in the Long Island Lifesaving Championships. The tournament starts at 10 and runs until 2 o'clock with events running back to back the entire time. Make sure you wear a CFLI shirt and bring your camera!
Fa Fa Fa Fridayyy
Hey gang! Some quick reminders..
Absolute LAST CHANCE to get some fresh digs..The order is going in early this afternoon. Ladies e-mail Brie, Fellas e-mail Ian. This is it.
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
Still time to register for the Garage Games: What are you waiting for? http://www.thegaragegames.com/
Quick Recap from yesterdays lunges.. Who's sore!?
Tabata:
8 Sets of 20 Seconds on, 10 Seconds rest of the following:
Row (Calories)
Push-Ups
K.B.Swings (53/36)
Push-Ups
Row
Post by Fogs
Absolute LAST CHANCE to get some fresh digs..The order is going in early this afternoon. Ladies e-mail Brie, Fellas e-mail Ian. This is it.
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
Still time to register for the Garage Games: What are you waiting for? http://www.thegaragegames.com/
Quick Recap from yesterdays lunges.. Who's sore!?
Tabata:
8 Sets of 20 Seconds on, 10 Seconds rest of the following:
Row (Calories)
Push-Ups
K.B.Swings (53/36)
Push-Ups
Row
Post by Fogs
Thursday
Hey folks, a lot going on! If you didn't have a chance to register for the Garage Games yesterday, scroll down to yesterday's post for the link. And get on it!!
Tomorrow we are submitting in pre-orders for our new apparel. Don't wait til the last second, email us TODAY!!
If you didn't watch the Games, what the heck were you thinking?!? Either way, here is a cool summary video:
Reminder:
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
Tomorrow we are submitting in pre-orders for our new apparel. Don't wait til the last second, email us TODAY!!
If you didn't watch the Games, what the heck were you thinking?!? Either way, here is a cool summary video:
Reminder:
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
Wednesday
Hey Tribe, today is national "Register for the Garage Games - Battle of Long Island, right now, everybody's doing it, it's gonna be awesome!" day. Click the link below to register. Remember, there is a scaled and Rx'd division. I spoke with the coordinator of the event, and the scaled options are going to be very inclusive. In other words...you're ready for it!
http://www.thegaragegames.com/events/the-battle-for-the-island/
Note: If you get a "Transaction Error" message during payment, don't freak out, check your email to see if you get the confirmation. If you get the confirmation...you're good.
Reminder:
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
FRESH2DEATH:
Click the "Summer Apparel" link on the left hand side, under events, to order your new gear. Deadline is Friday at noon!
Save-The-Date:
It's a little ways away still, but our next Paleo Challenge is going to start on September 17th! The full details will be out over the next few weeks, but just know that you will not only be competing with your fellow CFLI members, but against CrossFitters from all over the country. There will be weekly prizes given out from several major CrossFit equipment and supplement companies. It's going to be awesome!
http://www.thegaragegames.com/events/the-battle-for-the-island/
Note: If you get a "Transaction Error" message during payment, don't freak out, check your email to see if you get the confirmation. If you get the confirmation...you're good.
Reminder:
There will be no 7am, 9:30am, or 11am sessions on Monday 7/30. Instead, come down to Smith Point Park between 10am-2pm to watch the CFLI coaches and several members compete in the Long Island Lifesaving Championships for Smith Point. Make sure you wear a CFLI shirt and get ready to cheer!
FRESH2DEATH:
Click the "Summer Apparel" link on the left hand side, under events, to order your new gear. Deadline is Friday at noon!
Save-The-Date:
It's a little ways away still, but our next Paleo Challenge is going to start on September 17th! The full details will be out over the next few weeks, but just know that you will not only be competing with your fellow CFLI members, but against CrossFitters from all over the country. There will be weekly prizes given out from several major CrossFit equipment and supplement companies. It's going to be awesome!
Fashion Week
The moment we've all been waiting for! Time to gear up with fresh threads! Click on the link on the left hand side labeled "Summer Apparel" and follow instructions. Deck yawself out!!
Let's talk about jump ropes for a quick second. If your a dedicated CrossFitter your going to have to get a jump rope. Plain and simple. Yes, we keep some in the corner for you to use, but they suck. They are there in case you forget yours or it's your first week and you haven't gotten one yet. With the amount of use (and mis-use!) they get, we cannot keep a class supply of $40 speed ropes in the corner to get destroyed.
Having trouble learning double unders? Well borrowing a jump rope from us, using a different one every time, and not having it adjusted to your height is not going to help. Not to mention that if the only time you are practicing is during a class involving DU's....your doomed anyway. We do sell high-quality speed ropes, but it's not necessary to buy one from us. If your still learning the basics, Sports Authority has decent ropes for about $7 that are great for learning (they have a little weigh to them). Then you can upgrade to a speed rope at another time. Want to learn double unders? Get a rope, fit it to your height, and practice until you collapse. Have fun!
Reminder:
The 7am class is now offered everyday, Monday-Friday! We did this because of the popularity of the class and the increasing size. But if everyone still only comes on Tuesdays and Thursdays is doesn't fix anything knuckleheads!
Let's talk about jump ropes for a quick second. If your a dedicated CrossFitter your going to have to get a jump rope. Plain and simple. Yes, we keep some in the corner for you to use, but they suck. They are there in case you forget yours or it's your first week and you haven't gotten one yet. With the amount of use (and mis-use!) they get, we cannot keep a class supply of $40 speed ropes in the corner to get destroyed.
Having trouble learning double unders? Well borrowing a jump rope from us, using a different one every time, and not having it adjusted to your height is not going to help. Not to mention that if the only time you are practicing is during a class involving DU's....your doomed anyway. We do sell high-quality speed ropes, but it's not necessary to buy one from us. If your still learning the basics, Sports Authority has decent ropes for about $7 that are great for learning (they have a little weigh to them). Then you can upgrade to a speed rope at another time. Want to learn double unders? Get a rope, fit it to your height, and practice until you collapse. Have fun!
Reminder:
The 7am class is now offered everyday, Monday-Friday! We did this because of the popularity of the class and the increasing size. But if everyone still only comes on Tuesdays and Thursdays is doesn't fix anything knuckleheads!
Monday News
Lots to talk about...
1) There will be NO 7am, 9:30, or 11am class on Monday July 30th. The coaches (along with a few members) will be competing in the Long Island Life Saving Championships at Smith Point. The tournament will be taking place from 10am-2pm at Smith Point beach, and we'd love to have a strong CFLI cheering section like last year. C'mon down and support the team!
2) Remember, as of today there is a 7am "All Levels" class each day from Mon-Fri.
3) New gear is just about finished and should be sent out for pre-order by tomorrow. We will have mock-up pictures available as well as approximate prices. You will have until the end of the week to place orders.
4) Reebok Drop-Box WOD: Tomorrow Reebok will be hosting a Drop-box workout in Union Square in NYC. We've been invited to come down and workout in the city. There are 3 different times available and you must RSVP to .(JavaScript must be enabled to view this email address) right away. It doesn't look like any of the coaches are going to be able to attend but anyone is welcome to make the trip in....Click below for more detials:
Box_Drop_NY_Poster.pdf
1) There will be NO 7am, 9:30, or 11am class on Monday July 30th. The coaches (along with a few members) will be competing in the Long Island Life Saving Championships at Smith Point. The tournament will be taking place from 10am-2pm at Smith Point beach, and we'd love to have a strong CFLI cheering section like last year. C'mon down and support the team!
2) Remember, as of today there is a 7am "All Levels" class each day from Mon-Fri.
3) New gear is just about finished and should be sent out for pre-order by tomorrow. We will have mock-up pictures available as well as approximate prices. You will have until the end of the week to place orders.
4) Reebok Drop-Box WOD: Tomorrow Reebok will be hosting a Drop-box workout in Union Square in NYC. We've been invited to come down and workout in the city. There are 3 different times available and you must RSVP to .(JavaScript must be enabled to view this email address) right away. It doesn't look like any of the coaches are going to be able to attend but anyone is welcome to make the trip in....Click below for more detials:
Box_Drop_NY_Poster.pdf
T.G.I.F.
Thank Goodness It's FUN! Super fun WOD today boys and girls but first here's a quick recap on two important posts from yesterday:
1. 7 A.M. Class is now M-F starting July 23rd.
2. Battle for Long Island CrossFit competition is set for August. For more info see yesterdays post and check out the comp website http://www.thegaragegames.com/events/the-battle-for-the-island/
Heads up-There is a scaled division for all you guys and gals who are either on the fence about competing or looking for your first taste of some friendly competition. Wait, wait,wait..you mean anyone can compete AND it's on Long Island?? hmm sounds too good to be true...but it is! Let's get after it and show Long Island who has the best damn community and best damn athletes around.
Down to Business
WOD for 7202012
7 Rounds For Time:
1 Rope Climb
5 Hand Stand Push-Ups
10 Kettle Bell Swings (70/53)
"Today I will do what others won't, so tomorrow I can accomplish what others can't."
-Jerry Rice
Post by Fogs
1. 7 A.M. Class is now M-F starting July 23rd.
2. Battle for Long Island CrossFit competition is set for August. For more info see yesterdays post and check out the comp website http://www.thegaragegames.com/events/the-battle-for-the-island/
Heads up-There is a scaled division for all you guys and gals who are either on the fence about competing or looking for your first taste of some friendly competition. Wait, wait,wait..you mean anyone can compete AND it's on Long Island?? hmm sounds too good to be true...but it is! Let's get after it and show Long Island who has the best damn community and best damn athletes around.
Down to Business
WOD for 7202012
7 Rounds For Time:
1 Rope Climb
5 Hand Stand Push-Ups
10 Kettle Bell Swings (70/53)
"Today I will do what others won't, so tomorrow I can accomplish what others can't."
-Jerry Rice
Post by Fogs
Thursday
Hey Tribe, few quick announcements:
Schedule:
We will now be offering the 7am "All Levels" class Monday-Friday, starting Monday July 23rd. This is experimental and will keep you updated on the status of the schedule. See you there!
Battle for Long Island:
As you saw yesterday, there is a CrossFit competition coming to Long Island at the end of August. There is an Rx'd and Scaled division so we should have a big crew over there! Like I mentioned, there isn't too many details available about the event, but this was posted on the website yesterday to help people decide which division to be in:
RX requirements:
-Double Unders
-Chest to bar pull ups
-Proficient with 95#/65# overhead
Scaled requirements:
-Proficient with 65#/45# overhead
Click here to read more and register:
http://www.thegaragegames.com/events/the-battle-for-the-island/
Gear:
Artwork for new apparel is almost finished...stay tuned for pre-orders!
Schedule:
We will now be offering the 7am "All Levels" class Monday-Friday, starting Monday July 23rd. This is experimental and will keep you updated on the status of the schedule. See you there!
Battle for Long Island:
As you saw yesterday, there is a CrossFit competition coming to Long Island at the end of August. There is an Rx'd and Scaled division so we should have a big crew over there! Like I mentioned, there isn't too many details available about the event, but this was posted on the website yesterday to help people decide which division to be in:
RX requirements:
-Double Unders
-Chest to bar pull ups
-Proficient with 95#/65# overhead
Scaled requirements:
-Proficient with 65#/45# overhead
Click here to read more and register:
http://www.thegaragegames.com/events/the-battle-for-the-island/
Gear:
Artwork for new apparel is almost finished...stay tuned for pre-orders!
Benchmark Day!
I hope everyone is ready to hit some serious PR's today. The most well liked movement in CrossFit is the Clean and Jerk so why not do it 30 times for a workout?
Check out how fast this guy does "Grace." Notice he doesn't really loose form either. (He preforms more of a push press then a jerk.)
This video is a demonstration of a push jerk. When the weight is heavy or you get tired a push jerk or split jerk is easier.
Check out how fast this guy does "Grace." Notice he doesn't really loose form either. (He preforms more of a push press then a jerk.)
This video is a demonstration of a push jerk. When the weight is heavy or you get tired a push jerk or split jerk is easier.
Battle for the Island
Hey folks, the Garage Game series is coming to Long Island! For the first time ever, there is going to be a CrossFit competition that we do not have to leave Long Island for!
Here is what I know so far:
1) The dates are August 25-26th
2) The comp is in Hauppauge (no hotels necessary)
3) There are SCALED and RX'D divisions, so this is a great chance for everyone to get involved. We want to send a big crew!
Here is the registration page: http://www.thegaragegames.com/events/the-battle-for-the-island/
I don't know who is organizing this event or any other details, but I am working on it. More coming soon!
Here is what I know so far:
1) The dates are August 25-26th
2) The comp is in Hauppauge (no hotels necessary)
3) There are SCALED and RX'D divisions, so this is a great chance for everyone to get involved. We want to send a big crew!
Here is the registration page: http://www.thegaragegames.com/events/the-battle-for-the-island/
I don't know who is organizing this event or any other details, but I am working on it. More coming soon!
Monday
What a night last night!! We had about 30 warriors run the Bellport Clipper 5k in extreme humidity, and many set PR's! It was a ton of fun cheering everyone on and watching the Navy and Gold fly by. We took tons of great photos that will be up soon! Stay tuned...
We got a little Squat Therapy session coming your way today folks...be ready to make that squat P-E-R-F-E-C-T. If possible, get here a few minutes early and work on some of this stuff in the warm-up area:
We got a little Squat Therapy session coming your way today folks...be ready to make that squat P-E-R-F-E-C-T. If possible, get here a few minutes early and work on some of this stuff in the warm-up area:
Let’s Squat a Ton and Run
Happy Friday Tribe! Hope everyone is recovering from a long week of WOD's and ready to give it one last big push before the weekend. Let's get after it!
WOD for Friday, July 13th
"Squat-a-Ton and Run"
4 Rounds For Time:
Front Squat 1 Ton (see options below)
400M Run
Options include but are not limited to:
225 x 9 155 x 13 95 x 21 45 x 45
205 x 10 135 x 15 80 x 25
185 x 11 115 x 18 65 x 30
Post by Fogs
WOD for Friday, July 13th
"Squat-a-Ton and Run"
4 Rounds For Time:
Front Squat 1 Ton (see options below)
400M Run
Options include but are not limited to:
225 x 9 155 x 13 95 x 21 45 x 45
205 x 10 135 x 15 80 x 25
185 x 11 115 x 18 65 x 30
Post by Fogs
Pressing Lynne
Today is the last day to register for the Bellport Clipper 5k if you are registering through us. We already have 20+ people signed up for the race but would love to add at least another dozen.
You have 2 options:
1) Fill out a registration form (available in lobby) and hand it into a coach along with $20 cash or check made out to Bellport Girls Track and Field.
OR
2) Register online using this link: http://www.active.com/running/bellport-ny/the-clipper-classic-5k-run-2012
All CFLI members who show up and complete the race in a CFLI T-Shirt will receive a FREE training session to be used by the end of July. We will also be doing a group workout after the race!
Fresh Threads:
Ohhhh yeahhhh our Summer line is just being finished up and we will be sending out some pre-order forms very soon. By early next week will be sending out an email with a choice for 2 different T-shirts, a long sleeve T, and possibly some other goodies. You'll have to respond quickly because we want to put the order in right away.
You have 2 options:
1) Fill out a registration form (available in lobby) and hand it into a coach along with $20 cash or check made out to Bellport Girls Track and Field.
OR
2) Register online using this link: http://www.active.com/running/bellport-ny/the-clipper-classic-5k-run-2012
All CFLI members who show up and complete the race in a CFLI T-Shirt will receive a FREE training session to be used by the end of July. We will also be doing a group workout after the race!
Fresh Threads:
Ohhhh yeahhhh our Summer line is just being finished up and we will be sending out some pre-order forms very soon. By early next week will be sending out an email with a choice for 2 different T-shirts, a long sleeve T, and possibly some other goodies. You'll have to respond quickly because we want to put the order in right away.
Free Slurpeeeeee!
Whats better after a hard workout on a hot day? A FREE SLURPEE AT 7-11!!!! Come in to beat your benchmark times and then celebrate with an ice cold drink.
What you may look like after WODing
On a serious note, we know the only Paleo friendly Slurpee is a cup of crushed ice
What you may look like after WODing
On a serious note, we know the only Paleo friendly Slurpee is a cup of crushed ice
“Cali”
Hey folks, today is Cali's 2nd birthday so we will be doing a fun birthday WOD using her birth date as the rep scheme (7-10-2010)...let's have some fun with it!
Bellport Clipper:
We will be handing in the registration forms for the race on Friday morning after the 5:30am class. Unless you plan on registering at that class, the deadline is Thursday night! Of course you could just go online and register as well (see yesterdays post for full details). The race is Sunday night!
Bellport Clipper:
We will be handing in the registration forms for the race on Friday morning after the 5:30am class. Unless you plan on registering at that class, the deadline is Thursday night! Of course you could just go online and register as well (see yesterdays post for full details). The race is Sunday night!
Monday!
Yo WODbots, got a full week of challenges planned...get your game face on.
Bellport Clipper 5K
The registration board is filling up and CFLI is sending a wrecking crew to the Clipper 5k! Don't forget though, just because you put your name up on the board doesn't mean you are officially in until you do one of the following steps:
1) Fill out a registration form (available in lobby) and hand it into a coach along with $20 cash or check made out to Bellport Girls Track and Field.
OR
2) Register online using this link: http://www.active.com/running/bellport-ny/the-clipper-classic-5k-run-2012
All CFLI members who show up and complete the race in a CFLI T-Shirt will receive a FREE training session to be used by the end of July.
Bellport Clipper 5K
The registration board is filling up and CFLI is sending a wrecking crew to the Clipper 5k! Don't forget though, just because you put your name up on the board doesn't mean you are officially in until you do one of the following steps:
1) Fill out a registration form (available in lobby) and hand it into a coach along with $20 cash or check made out to Bellport Girls Track and Field.
OR
2) Register online using this link: http://www.active.com/running/bellport-ny/the-clipper-classic-5k-run-2012
All CFLI members who show up and complete the race in a CFLI T-Shirt will receive a FREE training session to be used by the end of July.
Friday!
¡Hola Wodito's! ¿Qué pasa? ¡Hoy va a ser espectacular!
Now that we got our bilingual on, let's get down to business..
The Bellport Clipper 5K is coming up!
Race day is Sunday, July 15th at 5:30pm. We have flyers in the lobby and you can register right through us. Get on it! Word on the street is this course is flat and fast..PLUS it's in the evening so it should be cooler.. PLUS all proceeds that the Bellport girls Track and Field club raises will be donated to Cancer and scholarships. Good cause, a lot of fun, and hopefully that big PR! Anyone who shows up and runs wearing a CFLI T-Shirt will be granted an extra FREE training session to be used by the end of July. Woop woop.
Strength:
P1: Press 1RM
Push Press 1RM
P2: 1) Press 1RM
2) Press 3x3x85% 1RM
WOD:
4 R.F.T
10 Press (75/50)
10 Push-Ups
100M Sprint
Now that we got our bilingual on, let's get down to business..
The Bellport Clipper 5K is coming up!
Race day is Sunday, July 15th at 5:30pm. We have flyers in the lobby and you can register right through us. Get on it! Word on the street is this course is flat and fast..PLUS it's in the evening so it should be cooler.. PLUS all proceeds that the Bellport girls Track and Field club raises will be donated to Cancer and scholarships. Good cause, a lot of fun, and hopefully that big PR! Anyone who shows up and runs wearing a CFLI T-Shirt will be granted an extra FREE training session to be used by the end of July. Woop woop.
Strength:
P1: Press 1RM
Push Press 1RM
P2: 1) Press 1RM
2) Press 3x3x85% 1RM
WOD:
4 R.F.T
10 Press (75/50)
10 Push-Ups
100M Sprint
5th of July!
Welcome back folks! I hope everyone had a blast yesterday and stayed safe of course. Shout out to all 28 peeps who got up early on their day off and battled a tough WOD yesterday morning!
Just a reminder that there is no longer a 6:30 All Levels class on Friday evenings. Check the Schedule tab for more details.
The Bellport Clipper 5K
Mark your calendars! Sunday evening, July 15th, the CFLI crew is going to be participating the Bellport Clipper 5K run. It starts at 5:30pm so we should beat the heat a little, and it's right down the road! This will be a great way to test your running or a good chance to run a 5k for the first time. Many of you surprised yourselves a few weeks back when we ran a 5k as the WOD, now you know you can do it! Anyone who shows up and runs wearing a CFLI T-Shirt will be granted an extra FREE training session to be used by the end of July. Flyers in the lobby... get on it!
Just a reminder that there is no longer a 6:30 All Levels class on Friday evenings. Check the Schedule tab for more details.
The Bellport Clipper 5K
Mark your calendars! Sunday evening, July 15th, the CFLI crew is going to be participating the Bellport Clipper 5K run. It starts at 5:30pm so we should beat the heat a little, and it's right down the road! This will be a great way to test your running or a good chance to run a 5k for the first time. Many of you surprised yourselves a few weeks back when we ran a 5k as the WOD, now you know you can do it! Anyone who shows up and runs wearing a CFLI T-Shirt will be granted an extra FREE training session to be used by the end of July. Flyers in the lobby... get on it!
Tuesday
Reminder: There will be one session tomorrow at 8am, it is an All Levels class. Enjoy the rest of the day off!
July 2
Welcome back to a brand new week and a new month of PR makin' and heart breakin!
Wednesday, July 4th: There will be one "All Levels" class at 8am. Enjoy your Independence Day!
Don't forget you can arrive a few minutes early to use our new 300 q/ft outdoor stretching area for the Summer!
Wednesday, July 4th: There will be one "All Levels" class at 8am. Enjoy your Independence Day!
Don't forget you can arrive a few minutes early to use our new 300 q/ft outdoor stretching area for the Summer!
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