Hey Tribe, as you know by now, it's a very important time of the year for our society. We are faced with a choice that will have a serious impact on our lives, maybe one of the toughest choices you'll ever make. I'm not going to try and spin this thing to change your mind or impact you decision, I'm just going to say straight out: make sure you vote! I don't care who you vote for, just please make sure you participate.

So whether you're leaning towards Ian, or want to re-elect Brian as Best Personal Trainer on LI, we ask that you please exercise your ability to vote, and please do so everyday. The link is in the post above, and you can vote once per day. We are also nominated in Best Gym, and Best Bootcamp as well, so don't forget those.

So between now and the voting ending, you're going to hear both sides. Ian claiming he can change you for the better, Brian saying "look how far you've come already". Ignore this politicized propaganda. Don't let the main stream media control your decision, or let celebrity endorsements mislead you. Only you have the power to control the outcome, and on December 15th voting will end and we'll all know who the 2013 Best Personal Trainer on LI will be....



Here is the link again:
http://vote.longislandpress.com/engine/YourSubmission.aspx?contestid=71116

Anyway, since there isn't much else going on in the world these days, let's get right to business: The WOD.

Hey troops. Not a whole lot to talk about today, so why not sit back, relax, and get super F'n pumped from this video.. This is no doubt one of my favorites of all time.
Please Note: This was Before Reebok was ever involved with CrossFit. Before there was Progenex. Before there was even CFLI. When the CF Games were open to anyone and it was held in a backyard. This is what CrossFit is all about.

"We are a Frontal assault on a 75 billion dollar industry that has found no defense on our approach to fitness"
-Greg Glassman



Today
Skill:
Pull-up Clinic

WOD
For Time:
50 Wall Ball Shots (20/14)
50 Pull-ups
35 Wall Ball Shots
35 Pull-ups
20 Wall Ball Shots
20 Pull-ups


"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
-Jim Rohn

Time to announce the winners of last weeks Lurong Performance WOD!

Men's Rx - Lenny Kamb - 105
Men's Scaled - Marty "Beastman" Accardi - 134
Women's Rx - Nicole NFR - 49
Women's Scaled Melissa Schmidt - 150
Master's Rx- Rick Kazaks - 72
Master's Scaled - B. Costello Sr - 96

You can stop in and claim your prize tomorrow! Congrats!

Congrats to all the lovely CFLI ladies who took on the Tough Mudder over the weekend!

TGIM! Thank God it's Monday, cause we got a full week of WODs ready to take you to the next level! Lace up those Nano's and get ready for the ride.....

As you probably know by now, efficiency is key in CF. When you watched the CF Games on ESPN last week you were probably like "WTF, these guys make everything look so easy, why is it so hard when I do it?" Well, lots of repetition, and extreme focus on technique and efficiency is a good start. So when we repeat certain cues 100 times a class, it isn't because we like to hear ourselves talk, it's to help make you better. Now let's challenge your own coaching eye for a second....

We all know Dejun is strong as an ox, and a hell of a nice guy, but can you name a few changes Dejun could make on his Push Jerk technique to help increase efficiency? There are several....


Alex has come a long way on his double unders, and he knows how to work hard, but what could Alex change in his Double Under technique to make him expend less energy? My guess is he was pretty tired after his set of 100 this morning...


This drill is meant to be helpful and demonstrate some common mistakes. So be constructive with your feedback or trust me you'll be up here next!

Also, if you haven't seen this video yet, please take a second to watch. This is a very serious matter that CAN be prevented. I'm confident that our community can come together to change this horrific epidemic. Watch to learn more.... (get the tissues ready)

Hey Tribe! What a turnout to last nights Paleo Potluck Dinner Extravaganza! Some of the best things I've ever eaten have come from these dinners and last nights was no exception. Thanks to everyone who brought a delicious dish for everyone to try!


Paleo Peeps: Make sure you check those e-mails for our next challenge: It starts Monday and we want to give you the weekend to prepare
Also, quick reminder: These weekly Lurong Bonus challenges are not required. It's a Bonus. If you cannot make it during the regular class time slots no big deal.

WOD A:
7 Minute "Diane" Ladder
(1,1,2,2,3,3,4,4.....Total Reps)
Deadlift (225/155)
Handstand Push-Ups

WOD B:
2K Row



"Sweat plus sacrifice equals success."
Charles O. Finley


Post by Fogs

Tonight is the big night folks, the Paleo Pot-Luck Dinner! It starts at 7pm and there will be no 6:30, 7:30, or 8:30 classes this evening. Don't forget copies of your recipes and be sure to make enough for your favorite coaches!

Paleo Announcements:

1) Tomorrow is the next Lurong Performance WOD, it will be done as the workout of day in each class.

2) Winners of last weeks Performance WOD are:
Mens Rx - Blayne Jackolski - 109
Mens Scaled - Moses Jilla - 54
Women's Rx - Kelley LoRusso - 86
Womens Scaled - Kathleen Costello - 143
Masters Rx - Rick Kazaks - 84
Masters Scaled - Christine Cubi - 66

Congratulations! Make sure to stop in and pick up your prize!

3) All Paleo Challenge participants will be debited their 2nd and final admission payment by the end of the week.

Guest Days:

Guest days were an absolute blast! We had well over 40 guests in two days and every one of them as a pleasure. Thank you to everyone who brought down your friends and family and thank you to all members for being extremely helpful and hospitable.

Hey Gang. Just wanted to thank everyone who brought a guest for the awesome turnout yesterday! We had a bunch of brand new faces come in and tackle whatever we handed to them and they ROCKED! Members, you best be checking in on them over the next day or so to make sure they're not tooooo sore...And while you do why don't you give them one more big high five for the awesome job they did!

Guest Day # 2 is upon us so grab your guest, get on down here, and get ready to hit another fun Partner WOD!

Reminders:
1. There are no 6:30, 7:30, or 8:30 Classes tomorrow (Thursday) because of the Paleo Potluck Dinner.

2. Paleo Potluck is tomorrow! (if you didn't catch that from #1). Paleo Peeps make sure you register- Don't miss out- (Best. Dinna. Ever.)

Fun little clip for you guests to watch and a great refresher for all you Members!
(Favorite part is when the caveman is holding a boulder over his head-just saying)



Skill:
Max Height Box Jump


WOD:
Descending Partner AMRAP:
6 Mins On
2 Mins Rest
4 Mins On
2 Mins Rest
2 Mins On OF:

Partner 1) 3 Burpees + 5 Box Jumps (24/20)
Partner 2) Isometric Squat Hold

Every 3 Rounds each person must stop and do 20 squats (guests= 10)



"We never said it would be easy, we said it would be worth it."
-unknown



Post by Fogs

This is it! We have some fun partner WODs lined up for the next 2 days, let's do it!

**Note: I hear that a few people have run into some issues with the registration page. We are looking into fixing it, but if you run into a problem just send an email to .(JavaScript must be enabled to view this email address) with the class time, persons name, email, and phone number and I'll input it manually.**

Reminder: There are no 6:30, 7:30, or 8:30 sessions this Thursday 10/18 due to the Paleo Potluck Dinner

Speaking of Pot-Luck Dinner, here is the link to register: http://turboroster.com/Session/342

Get registered right away so we can plan accordingly!



We are re-stocked on Nano's in a ton of different sizes and colors, new Olympic lifting shoes as well. Check em out if you haven't already!

It's Monday folks!! Welcome to an awesome week! Why is it awesome? 3 words: Guest. Friggin'. Days.

That is correct, Guest Days start tomorrow. We have a whole bunch of guest registered and ready to go, but I know there are more out there dying to get a shot at some CF fun. Call them up, send them the link (left hand side bar), and tell them to register right now!

**Note: if you are unable to find a brave enough friend, that DOES NOT mean you cannot come to class. Just come to your regular class and we'll partner you up...no worries!**

Paleo Peeps:

1) Paleo Potluck Dinner is Thursday night!! C'mon down with your favorite Paleo Dish and enjoy a delightful meal with your favorite homies.

2) Awesome job on the last 2 challenges! We got another one cominatcha by the end of the week. Get ready!

Everyone:

1) There will be no 6:30, 7:30, or 8:30 sessions this Thursday evening due to the Paleo Potluck Dinner

2) 5 more Men's episodes of the CF Games air tonight on ESPN2, catch it!

8:00 pm ET - Sprint & Rope-Sled
8:30 pm ET - Clean Ladder
9:00 pm ET - Chipper
9:30 pm ET - Double Banger
10:00 pm ET - "The Girls" Final

Quick reminder that you can now sign up your guests for Guest Days on the left sidebar, or look at yesterdays post and click the link. We will not be allowing any unregistered guests so get 'em in right away

If you are participating in the Lurong Challenge don't forget today is the Bonus WOD.

This Picture below shows the difference between a high bar back squat and a low bar back squat. Notice in the high bar squat your chest stays up high and the bar is up higher on the back than in the low bar position. Hence the name "High Bar Back Squat"

High Bar Vs. Low Bar

Guest day registration is live babyyyyyy! Click on the link on the left hand side to see more info about the event. The side bar link has another link to our new online registration site, and it should be easy from there. Get in contact with a friend, figure out a class time of yours that works for them, and lead them to link the get themselves registered. Remember, the registration is for them, not for you! This is going to be a blast, don't miss out!

Ahhhh what the heck, here's the link again:

http://turboroster.com/Session/341

They can sign up right through Facebook if they're hip like that....

I know what will cheer you up on the cold, rainy Wednesday....Some Prizes!


Here are the Winners for last weeks Lurong Living Bonus Challenge!
(drum roll please..)
Women's Scaled- Gabriella Toscano w/ 60 Burpees
Women's RX- Jess Kenna w/ 113 Double Unders
Women's Masters- Peggy Scribner- 53 Burpees
Men's Scaled- Mark Nine w/ 68 Burpees
Men's RX- Sean Bennett w/ 227 Double Unders
Men's Masters- Mr.Brian Costello- 149 Double Unders

Nice work Cave Peeps! Make sure you stop by the office to claim your prize!

Now, while I have all you cave-dwellers paying attention. There was a little confusion by some on this weeks challenge. This food program you are writing is more like a homework. You will only have to submit it once with a full weeks worth of meals & snacks (Due Friday by 12pm).For this challenge you do not have to log everything you eat, nor do you have to eat everything you program. Yes you can base it off your previous 3 weeks in the cave but you can also program things you have never even tried before. We're simply giving you 3 or so days to see how creative you can be if you designed your own food program for the week. Think of it like this: If a close friend who had no clue what the heck eating Paleo meant asked you to design a meal plan for the week what would you do? Are they going to be eating two scrambled eggs w/ a black coffee for 7 days in a row or are you going to sit down and get creative with it? (For those of you who went with eggs and black coffee this person is probably not that good of a friend). Remember, you can't program the same meal more than twice! Any other questions e-mail your Rep!


Today:
Double Under Skill Session



WOD
4 R.F.T:
10 HSPU's (45#)
15 Pull-ups
40 Double Unders

Hey Tribe, a lot going on in the next few weeks so pay close attention!

1) Guest days are exactly 1 week away!! They will officially be held on Tuesday October 16th and Wednesday October 17th. If you aren't familiar with our famous Guest Days, it's a chance for you to bring a friend or family member down to CFLI with you for a fun partner WOD. They will be designed to be very do-able for the newbies, but still challenging for you Pro's. Please only bring 1 friend per day, and bring them to whichever class you would normally attend that day. We are working on getting a new online registration page up within the next day or to so stay tuned about registering. Just go out and fire 'em up!

Paleo Peeps:

1) You will be getting an email today (if you haven't already) about the next bonus. It is due this Friday, October 12th at 12pm. It's a quick one and a great chance to catch up on some points.

2) The Paleo Potluck dinner is Thursday October 18th at 7pm. The Potluck dinner has become a tradition around here during our challenges, and they never disappoint. Just get together your favorite Paleo dish and bring it down with a copy of the recipe. We will indulge in the Paleo buffet, share recipes, and laugh the night away with good Paleo friends. Be here!

Happy Columbus Day everyone! We will be running a normal schedule today. Same classes, same times. If you have the day off from work or school-- enjoy the heck out of it! Just please be sure to follow the correct schedule...thanks in advance!

Ok folks, another big announcement. If you haven't hear already, CFLI has been nominated for Best on LI again this year! We have been nominated for Best Gym, Best Bootcamp (WBC), and both Ian and I have been put up for best Personal Trainer. Voting started last week and goes until December. You can vote EVERY DAY, but only once per day. So make sure to make this a part of your daily routine. Click on the link below to get your vote in!

http://vote.longislandpress.com/engine/YourSubmission.aspx?contestid=71116

Howdy Gang. Another Fun Friday coming at ya! Who's ready to finish the week out strong?

Paleo Peeps: If you want that Lurong Bonus WOD you better get down here for a class today! Our only make-up is tomorrow at 11am and you must schedule this since you will need a judge. E-mail/Talk to your Paleo Rep by 6pm this evening if you plan on attending tomorrow's session. Thanks!






WOD: (Lurong Bonus)
Option A:
5 Min AMRAP:
Double Unders
(every miss = 3 Burpees)

Option B:
5 Min AMRAP:
Burpees
(WOD starts after 100 S.U's)

Strength:
1 RM Deadlift



"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
-John Wooden


Post by Fogs

Big Announcement:

CrossFit Long Island's famous "Bring-a-Friend Days" aka "Guest Days" are coming back!! The full details are coming soon, just tell your friends/family/co-workers and get them fired up!

Dates: October 16th and 17th
When: Every class
Cost: FREE

Quick...write that down. More info on the Guest Day procedure and will be given shortly.

As in Black Shirt! Next time you see this mug..


You Best be giving her a high five and a "way to go!"

That's right, Kelley LoRusso is the proud new owner of the coveted Black Shirt. Many of you know that this prestigious award does not come easy. In order to obtain the black "CFLI Trained" tee you must earn it! (see checklist in lobby). It cannot be bought. Kelley, aka K-Star, aka Kell Kettle Bell, aka LoRusssss, finally took down the checklist last night with the WOD "Helen". But this checklist is not just about being fast. This checklist demonstrates a well rounded athlete ready for anything showing competince in Strength, Power, Gymnastics, Metabloic Conditioning, and Mono-Structural exercises. With a 245# deadlift, a 200# back squat, an overhead of 155#, as well as 34 consecutive pullups, a muscle up, and a 2K row time of 8:20 (just to name a few) Kelley has shown her competence in all of these areas. Way to go LoRusso. The coaches here are damn proud of you!

Straight to it:

WOD:

16 Min AMRAP:
7 Handstand Push-ups
14 Pistols
21 Double-Unders


"Persistence can change failure into extraordinary achievement."
-Unknown


Post by Fogs

Benchmark timeeeeee!!!

That's right folks, we're sticking with the classics this week. If Fran wasn't enough on Saturday, we got good ol' Helen waiting for you today. We had to get another Helen in before it gets too cold......had too!

I know there are several people out there that are just a few checks away from getting a Black Shirt, if you think you have a chance of getting a check today make sure you tell the coach right at the beginning of class so we can assign you a judge. No judge, no check!

Some fresh new Women's Reebok Nano's have arrived! Sizes are limited, so act fast if you're interested.


Men, you're new stock should be in today! We re-stocked on the Black Nano's in several different sizes for now. For both Men and Women we ordered a bunch of new colors and sizes, but just about everything is on back order, including the Oly's. Hopefully within a week or two you'll see some fresh stuff up there!

Paleo Peeps:

Friday is the first Skill WOD for the Lurong Challenge. We will be doing it as part of every class on Friday, so make sure you are here. This will not be the only thing we are doing on Friday, but you will have a chance to get it done. If absolutely necessary, make-ups can be schedule for Saturday at 11am by appointment only.

Fall Schedule:

The only changes for the Fall Schedule so far are the subtraction of the 7am class on Mon and Friday, and the addition of the P3 class on Mon/Wed at 8:30pm. We may make one or two more slight adjustments but haven't finalized anything just yet.

Welcome to Rocktober 2012 folks!! That's right, we are going to absolutely ROCK IT this month. Whether it's the Paleo Challenge, new goals, The Beast of the East, or whatever, we will be ROCKING it it 100%!!

Speaking of goals, the end of the year goal board is up and waiting for you to tag it up! Some people have gotten their goals up there, but I know plenty of you that haven't quite yet....don't wait!

Here are a few things to remember while filling out the board:
1) These are goals you will be accomplishing by the end of this year, not the end of 2013. Aim high, but realize it's a 3-month goal.
2) Please make the goal measurable. "Lose weight!" is not really a good goal. "Lose 10lbs!" is, because we can measure whether or not you've accomplished it. So, "improve my 1 mile run" isn't too great either. Improve by how much? We want to be able to check these goals off as we hit them!
3) Write big enough to read, but save room others, knucklehead!
4) Read others goals and help them get there! Hold each other accountable and work together to make it happen!

Paleo Peeps:

Bonus Challenge begins today! Check your email for the full deetz!

Schedule:

Starting immediately:

1) There will be no 7am sessions on Monday and Friday until further notice. This class will meet on T,Wed, and Thurs only

2) Phase 3 classes will meet on Monday and Wednesday at 8:30pm and T/Th at 4:30pm. If you plan on attending this class, you should have submitted an application already and you will be getting a response today if we haven't spoken to you already.