**Monday September 3rd we will have one "All Levels" session at 8am and be close for the remainder of the day in observance of Labor Day. Enjoy!**
I see everyone is SUPER pumped about the next Paleo Challenge! I'm getting more pumped by the minute myself. Remember, you can get yourself registered for the nation-wide portion of the challenge right now, right here:
You don't need to just yet, but the sooner the better. We will explain all the details of the challenge at the Paleo Pep Rally. Speaking of the PPR, you need to go over to your calendar right now and clear the following date:
WEDNESDAY, SEPTEMBER 5th, 2012
There will be no afternoon/evening classes on this night. We need to block it off for 2 awesome events:
1) Paleo Pep Rally - 6pm-7pm
Like you saw in the email, this time around we are ditching the science lecture (booorrriiinnggg) and getting ourselves straight amped for the challenge of a lifetime. We are going to explain in full details the scoring system, daily reporting, photos and measurement, etc for the LuRong Nation-Wide portion, the In-House portion, and the Friends & Family challenge. EVERYONE SHOULD BE THERE. Unlike past challenges, you do not need to be pre-registered to attend. So if your still on the fence (no idea why this would be), feel free to come down for more info before committing. Don't worry we are renting extra chairs!
2) Civilian Military Combine Demo aka "The Pit" 7:30pm
So when you saw "no classes" for the night, you thought you were getting out of a workout? HA! Negative. Immediately following the Pep Rally we are going to be doing a large group workout hosted by special guest Sean Rogers, founder of the Civilian Military Combine. This is going to be a demo of what's referred to as "The Pit" during the CMC races. If you haven't heard about the CMC races, in a nutshell they are like Tough Mudders/ Warrior Dash/ etc, but with a CrossFit style workout right before. So in other words, they took something that is pretty cool and made it REALLY cool. On Wednesday we will be splitting into teams and going through "The Pit". There will be give-a-ways, discounts, and a grand prize of FREE ADMISSION to the top scorer (1 male, 1 female). Sean will also do a Q&A about the event. Gonna be a fun night!
Everyone should have received and email yesterday regarding the upcoming Paleo Challenge. I know there was A LOT to digest...but fear not, everything will be covered at the Paleo Pep Rally. However, I do want to clear up a few things that a few people have mentioned being unclear on...
1) The Friends and Family Challenge will have it's own separate scoring and winner(s). They will NOT be competing in the LuRong Nation-Wide challenge, and they will not be competing against you, but rather other Friends and Family members. Their version will be almost 100% at home (besides photos and measurements), and there will be no mandatory CrossFit.
2) The actual LuRong Living Deer Antler Supplement is not a mandatory purchase in order to be in the Lurong Challenge. However, as you may already know, the Deer Antler is an option for your daily "Supplement" point for the in-house challenge (scoring explained at Pep Rally). Now here's one more thing (I was unaware of this until after the email went out), if you are a current LuRong customer, your admission for the event will cost just $20 instead of $50. The first bottle of LuRong also happen to cost $30, so if your looking to kill a few birds with 1 stone, you could use the $30 towards a bottle of LuRong, gain a reduced entry to the challenge, and use that LuRong towards your "supplement" point each day. Be sure to use promo code CFLI for a discount on your order.
If that just overloaded your mind, don't freak out, the Pep Rally is a week from today!
What's up you WODbots? Got a toughy for you today. Better bring your strength and your skillz!
Just a cool video for a cool skill (unrelated to today's workout)
Barring unexpected distractions, you should be receiving the FULL details of the upcoming Paleo Challenge via email today. It's going to be our biggest and longest challenge to date, and it's absolutely L-O-A-D-E-D with cash and prizes to be given to the overall winners and the weekly WOD winners. Get some!
Welcome back ladies and gents! I want to start off by giving a huge congrats to everyone who competed this weekend in the Battle of Long Island. Everyone poured their heart and soul into every workout and it definitely paid off. There were some massive PR's on the Clean and Jerk WOD and some gutsy performances on the grueling row/OHS squat workout, in which Kenny Lamb took 2nd overall out of 60 men.
On the scaled side Amy, Domenique, and Jess P placed 5th, 6th, and 12th overall for the women, and Rick cracked the top 15 for the men as well. On the Rx'd side, Kenny and Brian both finished in the top 15. It was a great showing by the CFLI crew and as always, a good learning experience for future comps.
Reebok Nano's:
As you all saw in the email last week, we are now official retailers of Reebok CrossFit footwear. Many of you immediately emailed with sizes, colors etc. Here is a little clarification on how it works:
Reebok is pre-packing 24 of it's most popular sizes and colors (was supposed to be a lot more, with Olys too, but this is what we were able to get without having to wait another few months). If you see one you like, you could walk out of the gym with it that day, retail price- no mark-up, no shipping. If we don't have exactly what you desire, you can order them right through us (Olys included), again with no mark-up or shipping, just a few day waiting period. They're scheduled to be here this week!
Who's ready for the Battle of Long Island this weekend!? I know we have a bunch of competitors in the RX'd and scaled divisions as well as a ton of people heading down to cheer them on. Remember, this is a two day event for you spectators who are looking to go check out some of the action right over in Hauppauge. Just make sure you're rocking a CFLI Tee so the rest of LI know's whats up Good luck athletes make us proud!
Not much to say today folks, let's keep the hard work going. It's been a challenging week and it ain't over yet. Get some!!
Reminder:
The next Paleo Challenge begins September 17th. It is going to be an in-house challenge but you will also be scored in a nation wide challenge with prizes to win every week. Mark the date and get mentally prepared. More info coming very soon....
We've added a new product to Pro-shop and there is much more to come. The new addition is... CrossFit Strength Wraps!
Don't know what they are? check out this video below for a better understanding.
Hey folks, this weekend is the Battle for Long Island, a Garage Games event that's taking place in Hauppauge. CFLI is sending a bunch of warriors up there to give it a go. If you are not participating, (you're crazy!) you are highly encouraged to come cheer us on. The competition is both Saturday and Sunday, make sure you wear you're CFLI gear!
Location: 1818 Pacific st #1, Hauppauge NY 11788
Here is a long overdue highlight video from "Spring Cleaning" by Brendan Carey...check it out!
Had to write out the date because I couldn't believe it by just saying it! August 20th!? Summer is unfortunately winding down but here at the box we're always heating things up. As always, we have a constantly varied, FUNctional, and intense week lined up for all up crazy Woddo's. Today we're taking it back to the third WOD of the 2009 Northeast Regionals. But first...
The moment you've all been waiting for..The Pro-Shop is officially open to the public!
Come rep the freshest gear in town to rep your favorite Box in town!
Also, it looks like CFLI is going to have a great showing at this weekends Battle for Long Island CrossFit Competition. As always, we'd love it if we had some support down there showing the rest of LI who's home turf this really is. This awesome 2 day event is also right in Hauppauge. You'd be nuts not to check it out! See you there! For more info.. http://www.thegaragegames.com/events/the-battle-for-the-island/#
WOD
10,9,8,7,6,5,4,3,2,1.
Power Clean (155/105)
Chest-2-Bar Pull-Ups
K.B, Swings (53/36)
Hey Gang! Who's looking to end the week out with nice fun WOD? We'll you've come to the right place. Few things first..
Jump Ropes: Yup, another day with those gosh-darn double unders! Still haven't gotten them yet? Well the first thing to do is get your very own jump rope Between this mornings classes and Monday's WOD 6 jump ropes were broken. Yikes!..These have not been replaced might I add. Having your own rope is the only way to not only ensure you'll have one come WOD time, but it'll be customized for your height. This in turn will increase your chance of success! hmm interesting...You know we got the good stuff here at the shop, but I also know that K-mart, Wal-mart, and any other store that ends with a mart has them as well. Get one, practice, and dominate all future WOD's with a jump rope in them.
Chalk- Did you know A LOT of CF gyms don't use chalk because of how dirty their place gets? It's true. We're not at that point..yet. But this is why the chalk has been outside and not on the floor. The only chalk in the gym should be on your hands! Basically, we just ask you to be courteous if and when you use it. Try and keep it in the bucket and if you're doing something like push-ups or burpees give the hands a quick wipe so your hand prints aren't forever ingrained on the floor. Please and Thank you!
Remember folks, if you pre-ordered any new merchandise it is available for pick up. If you did not pre-order you can purchase whatever you'd like starting on Monday.
Reminder:
Our next Paleo Challenge will begin on September 17th. That is one month from tomorrow! This will not only be a in-house challenge, but a nation-wide challenge as well. As I mentioned, we will be getting all the details out soon.... just get ready!
Good news: the new apparel is in and it looks ultra mega fly. If you pre-ordered, you will be able to pick it up anytime starting tomorrow (Wednesday). If you gave permission to charge your account, we will be doing that today. If you are paying cash, please have it ready upon pick up.
We are back in action folks! From what I hear, everyone worked their tails off while we were away and we had some really fun classes. Thank you again to everyone for understanding the importance of our competition and to Trav and Taylor for holding down the fort. You guys rock!
So now the burning question: how'd we do?
I think it's safe to say we did pretty well. Ok, ok....really well. Smith Point was successful in winning it's 6th National Title, more than doubling the point total from the next closest team (Ft. Lauderdale) and the crew from CFLI played a huge roll in the victory. How huge? This huge:
Brianne:
Beach Flags: National Champion
4x100m Relay: National Champion
Rescue Race: 3rd Place
Brian:
Beach Flags: National Champion
4x100m Relay: National Champion
Gormo:
Landline: National Champion
Pat:
4x100m Relay: 3rd Place
Nicole:
4x100m Relay: 3rd Place
Rescue Race: 3rd Place
2k Run: 9th Place
Ian/Chris:
Landline: 5th Place
That's alotta points. The weekend was packed with excitement and everyone laid it all on the line. I was proud of everyone from CFLI as we showed the strength and endurance to outlast our opponents in events of all different arenas. I could go on and on about each person and the events they competed in, but I think the results speak for themselves. Congratulations to everyone!! And once again, thank you to everyone for allowing us to do this.
Here is a pretty cool video recap from a NJ news station. Unfortunately we were battling thunderstorms all weekend, including several rain/lightning delays, so the crowds were not nearly as big as usual, but we didn't let the vibe take away from our energy.
Hey Tribe, this will be the last post you see until Monday 8/13. As you should know by now, the CFLI coaches are headed downto Cape May, NJ to represent Smith Point Ocean Rescue in the USLA National Lifesaving Championships! You should have received an email earlier in the week explaining the situation in more detail. If you did not receive one, please email .(JavaScript must be enabled to view this email address) to have it sent over.
Here is the schedule for the week:
Monday 8/6- Wednesday 8/8: Regular Schedule
Thursday 8/9:
7am- All Levels (Taylor)
9:30am – P2 (Trav)
11am – P1 (Trav)
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5:30pm- All Levels (Trav)
7pm – All Levels (Trav)
Friday 8/10:
9:30am – P1 (Trav)
11am – P2 (Trav)
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5:30pm- All Levels (Trav)
7pm – All Levels (Trav)
Hey gang, you should have received an email last week titled "Week of 8/6", explaining the adjusted schedule we will be running this week. If you did not receive it, please email .(JavaScript must be enabled to view this email address) to get it.
Schedule for the week:
Monday- Wednesday: Regular Schedule
Thursday:
7am- All Levels (Taylor)
9:30am – P2 (Trav)
11am – P1 (Trav)
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5:30pm- All Levels (Trav)
7pm – All Levels (Trav)
Friday:
9:30am – P1 (Trav)
11am – P2 (Trav)
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5:30pm- All Levels (Trav)
7pm – All Levels (Trav)
Saturday: Regular schedule (Taylor)
As always, any major disruptions in your normal training schedule can be made up. See a coach if this happens.
Today we have special birthday WOD for Ian as he hits the big "Quarter Century". That's right folks, don't let the 90's mullet fool you, coach Fog's is still a young gun with a bright future. Every movement in today's WOD will amount to 25 reps, and there is a 25 minute time cap. Enjoy!
On another note: Today is also the birthday of my dad, aka "Big Poppa Pump". He's not quite 25 anymore, but he can still throw down with the young guns. Happy birthday Dad!
The week is winding down but the WODs are just heating up!
Today we take a shot at CrossFit Open WOD 11.4. That's Open WOD #4 from last year. Some of you will be able to compare your scores, although some of you probably never even heard of CrossFit back then (remember those days? Yikes!). Either way, I have the perfect advice: GO HARD, DON'T STOP!
Here is the TV Schedule for Weightlifting for the rest of the Olympics. NBC's coverage is terrible, mainly because the US has only 1 male and 1 female competing, and there's no mushy storyline to go with it. Since we appreciate the difficulty of these movements, we can enjoy the sport and be blown away by the amount of weight they lift. Everything is in Kilos, so keep a calculator handy so you can convert. Also, make sure someone is around to help you pick your jaw off the floor....
Some of you may have seen our posters for the Civilian Military Combine event hanging up. Well, if you want to get a little preview without having to travel or commit a lot of time, CrossFit Rapture in Brightwaters is having a mini CMC throwdown this Saturday at 10am. We have been invited by the director of the event, and all are welcome and encouraged to go. See Brian if you have any questions about it. Get over there!!
“Believe what you see working in the gym, some of what you read in the exercise science literature, and none of what you see on TV or in newsstand fitness magazines”
