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One Month in the Books!

Today’s barbell movement can be looked at as a metaphor for how we should have approached the first month of the new year. When things get difficult, you should “hang” with it until you have succeeded. Once you are successful and you have a “clean” slate, attack a new challenge. We have discussed that our goals should be specific and positive, but they should also be ongoing. If you set an “end of the year” goal and were unable to achieve it by the deadline, we hope that you are still reaching for it. Likewise, if you accomplished your goals, we expect that you have set new ones in their place. Even the world’s fittest man has his weaknesses. So, each one of us can continue to make strides in bettering ourselves. How will you wrap up your first month of the year?

Here are some suggested goals for all of us:

Last Chance for K-Star
Dr. Kelley Starrett is halfway through his 2-day workshop on the benefits of proper mobilization. The workshop is free through creativeLIVE.com and some of you may have even watched portions yesterday. It takes place from 9am-4pm at this link.

Goal: Watch 30 minutes or more of K-Star’s workshop.


Things are Getting Hairy Around Here
Our beloved Coach Fogarty has decide to CUT away from something that he has GROWN very ATTACHED to. That’s right folks. The mop will drop. That majestic wave of human hair is being lopped off. However, Ian’s motive is far from selfish. He will be organizing an event to raise money for St. Jude Children’s Research Hospital. See yesterday’s post for more details.

Goal: Join “Fog’s Fighting CrossFitters” by clicking here or make a $500 donation. (Goal is scalable to your financial needs.)


Community Campers
Hey WBC! Remember that this weekend is our first community WBC class. This means that both classes will be combined and any “campers” should arrive at the start of the earliest class time. We won’t give away any surprises, so here is a simple goal before making a specific and positive goal once the workout is revealed.

Goal: Arrive at CFLI on time with your water and a confident attitude.



The Time Has Come

Many of you here at CFLI received a letter in the beginning of the New Year from Big Bossman Brian Costello about some of the coaches finally getting a hair cut in the year 2013. It was a lie!! However, it got me thinking. And although I’m going to miss it; the curly flow has got to go! But you know when the coaches and I decide to do something here at the box we tend to go pretty big…This is why I am personally reaching out to each and every one of you. The link at the bottom of this page is a direct link to a St. Baldricks Donation Page that I created. I’m not just looking for a trim…It all has to go. For those of you unfamiliar with St. Baldrick’s it is a wonderful organization aimed at defeating childhood cancer. Their slogan- “Have Fun. Raise Money. Cure Childhood Cancer.” Sounds like a win-win to me. So, on March 16th 2013, 45 Days from now, CrossFit Long Island will be hosting it’s next big event- The first of its kind. After a 2pm WOD (stay tuned) I will be shaving this lions mane on the top of my head in hopes of making even the slightest dent on this never ending mission to cure childhood cancer. The goal has been set for $10,000. Anyone willing to lend a helping hand will also be honoring Drew Brennan from West Islip, NY and Kendall Jackson from Selden, NY.
Drew
drew
Kendall

These two children have unfortunately lost their lives to cancer way before their time. It's unimaginable how painful losing a loved one so young innocent must be. It's been nearly 10 years since my father has passed away after a long and grueling battle with Leukemia and it still takes its toll. Losing a child can be nothing short of unbearable. If you are interested in helping me and honoring these two children, honoring someone close to you, or just want to lend a helping hand please join my team “Fog’s Fighting CrossFitter’s” to help spread the word and help reach this goal. I can't thank you enough.

On a lighter note- you can join the team, just make a donation, or even sign up as a "shavee" and go bald with me! C'mon. you're not going to let me do this alone now are ya!?
Just to make it a little bit more fun...The highest donation gets the clippers wink

Follow My St. Baldricks Page on Facebook: http://www.facebook.com/FogsFightingCrossfitters?fref=ts
My Donation Page: https://www.stbaldricks.org/members/profile

What a Bunch of Jerks!

Caution!
Before we cover anything today, make a mental note that the recent rain on the existing ice has created a very slippery parking lot. If you don't have ice spikes on the bottom of your Nanos, you may want to wear more appropriate footwear on your way in and out of the facility today. Otherwise, be sure to tread with caution!

Moving on...

Today is a big day. A big weight day, that is. In fact, you will have the potential to put more weight over your head than you ever have before.

You may have guessed by now that we will be utilizing the Behind-the-Head Split Jerk. When using high levels of power and technique, the BTH Split Jerk proves to be a truly beautiful lift. Those that execute it well, make it look easy, but don’t be fooled. To be successful nearing extreme limits, an athlete must approach each attempt with great confidence. Know that human body mechanics alone already favor this lift over its front racked counterpart. From there, find every aspect that works in your favor. Your greatest hinderance will be the moment that you begin to doubt. Today, we will step up to the rack with high expectations for ourselves and walk out knowing that our true limitations are much higher than we originally anticipated. Big pop, big drop!

If hip or overhead mobility have presented an issue for you in the past, you may want to start browsing through Dr. Kelly Starrett’s site at www.mobilitywod.com. Dr. Starrett has a wide range of information readily available for all different muscle groups as well. Mobility WOD can also be found on facebook, twitter, and downloaded as an app on your mobile device. Here is a sample video of some of K-Star’s work at San Francisco CrossFit’s outdoor box, with the help of Adrian “Boz” Bozman.



Doubting K-Star’s knowledge of human maintenance? Read this mini-bio from MobilityWod.
Coach Kelly Starrett received his Doctor of Physical Therapy in 2007 from Samuel Merritt College in Oakland, California. Before starting his own physical therapy practice at San Francisco CrossFit, one of the first 50 CrossFit affiliates, he practiced performance-based physical therapy at the world-renowned Stone Clinic. In his current practice, Kelly continues to focus on performance-based Orthopedic Sports Medicine with an emphasis on returning athletes to elite level sport and performance. Kelly’s clients have included Olympic gold-medalists, Tour de France cyclists, world and national record holding Olympic Lifting and Power athletes, Crossfit Games medalists, ballet dancers, military personnel, and competitive age-division athletes.


Don’t Miss Out:
Tomorrow and Thursday Join Dr. Kelly Starrett for a free 2-day course on mobilization and recovery at creativeLive.com.
CFLI's Invitation to K-Star's free 2-day course

Northeast Regional

Hey gang! Fun day programmed today throwing it back to a 2009 Northeast Regional WOD. Get ready!

A Few Quick Announcements:
CF 101- There are 3 spots remaining for tonight's CrossFit 101 class. Newcomers jump on it for your chance to see what CrossFit is all about!
http://www.cflongisland.com/index.php/Getting_Started/category/crossfit_101

WBC- Women's Boot Camp will be meeting for one class this Saturday instead of two. It will be an "All Levels" class that starts at 8:30am and will run until 10am. Why you ask? Because we're going to need the hour and a half for this one wink See you there ladies.

CrossFit Pyramid

Paleolithic Food Pyramid

3 Years of Domination

January 25th, 2010... The day it all started.

That's right folks, today is our 3-year anniversary! It's been a wild ride but we've made it through 3 amazing years. I could go on and on about what this place means to me, my staff, and how it has changed everything and anything I thought I knew about the joy of helping others succeed. 3 years ago I took the biggest leap of faith imaginable and put my life in the hands of an underground fitness program that I knew would someday be a household name. I never looked back and I never will. I couldn't be happier with my decision.

Thank you to everyone who has supported my vision, believed in us, and contributed to this great community. Without you all none of this would be possible. You are truly the best!



To celebrate this day, we've updated our website in several different areas including our "Success Stories" and some of our coaches Bio's. Skim around and check em all out. There are plenty more updates coming soon too...hang tight!

(some of you guys owe me some pics grin get them in!)

A Snatch is a Snatch. Right?

Wrong! There may be only one olympic snatch, but did you know that the snatch has many variations that are directly related to it?

We can relate this concept to something that we use everyday. I know, for a fact, that everyone at our facility knows how to speak. So, we can clearly all relate to language. Let’s take a word that we use in CrossFit and change its meaning by adding a prefix.

ex: (a term as used within a CrossFit box)

Broken - Completing your reps in two or more attempts.

Unbroken - Completing your reps consecutively in a single attempt.

Do you see how how the prefix changes the meaning of the word? We will see the same thing when organizing our snatch variations. There are snatches, power snatches, hang snatches, hang power snatches, tall snatches, muscle snatches, and more. Is your head spinning? Just pull out a few terms that will help us for today’s purposes:

Snatch - A traditional olympic snatch begins with the barbell on the ground. The load is received at the bottom of an overhead squat and the lift is completed when the athlete stands with full control of the weight. In CrossFit, this is often referred to as a squat snatch.


Hang - When the word “hang” precedes the name of the lift, this will alter the starting position of the barbell. Just as the word implies, the load will begin suspended from the ground in the starting position. In the case of the snatch, the barbell should be held right to where a belt buckle would rest.


Power - The word power tells us that we will be receiving the bar in a much higher position. As opposed to a full depth squat, an olympic lift variation that includes the word power, should catch the barbell in a 1/5-1/4 squat. To do this, the barbell must travel higher than a standard snatch. Therefore the athlete must generate more power.


The snatch has been awarded the title of the world’s fastest lift. It is proven to be a lift that will move a load from the ground to overhead in less time than any of its counterparts. By knowing and performing these variations, your snatch will surely benefit. So, take peek at today’s WOD and know what the lift will look like before you come in.

Wod’s Up?

Happy Wednesday WODbots!

Quick Photo-Recap and we'll get right into it!



Coordination Station!

It’s time to dissect one of our favorite movements. The thruster! A thruster is a movement in which we combine a front squat and a push press. For all you math nerds out there...(Front Squat + Push Press = Thruster). The thruster zeros in on a number of different fitness domains, so let’s look at one that is often overlooked. You may not realize it, but the thruster helps us develop better coordination. Having good coordination means being competent in combining several distinct movement patterns into a singular distinct movement.

If you have a great front squat, and a phenomenal push press, but always seem to have trouble stringing these movements together, you may have found a weakness in coordination that you need to attack. With practice, we may master the exact moment to explode our hips open or when to rotate our elbows down to transition into the barbell press. If some movements seem awkward now, stick with them and they will become second nature before long!

Today, we will attack the thruster in parts and hopefully slay the dragon that so many CrossFitters dread. Will you hit a PR? Will you improve your thruster technique? Will you do your first thruster ever? Whatever happens, we are excited to hear what you have done to better yourself!

Jason Khalipa, may not be the most articulate, or even the most politically correct. However, as the 2008 CrossFit Games champion, he has proven to be successful. In this video, his technique and safety tips are far too valuable to be overlooked.

CrossFit babies!

It's gonna be a greeaaattt week! We are running a full schedule today folks, so even if you are off today you are encouraged to stick to your normal Monday training schedule if at all possible. We'll see you there!

On another note, you may have heard the news that there are a couple new CrossFit babies in our community. Earlier in the month, long time CFLI member Jerilyn Stanton gave birth to a beautiful baby girl name Baylee May. Congrats Jerilyn!!


CFLI coach Trav and member Merry Breen also welcomed into the world another future firebreather named Palmer....Congrats to the Breen's!!


FUNctional Friday!

Happy Friday Gang!
Deadlifts you want? Deadlifts you got!

Before we get to today's WOD lets pick apart the Deadlift and a few things we can do to help ourselves with this movement.

Two Great Articles from the CF Journal:
1. Knowing and Understanding how the GHD & Reverse Hyper work...Who and the what now?? --> Ya know, those two pieces of equipment by the ropes that are seldom used but great for your core...Think about it...you know what I'm talking about...they each look somewhat medieval...almost there...got it? good!
http://journal.crossfit.com/2013/01/powerlifting-ghd.tpl#_login

2. An Analysis of the Deadlift by Mark Rippetoe. Oh you don't know coach Rip? He's only the man. Our entire coaching staff (at the time) only went to his strength certification where we lifted heavy weights, ate a lot of meat and grew beards (excluding Brie- on the beard thing that is). He knows his stuff. And now you will to if you read this.
http://journal.crossfit.com/2006/11/a-new-rather-long-analysis-of.tpl

The following pic gives some great cues on the Deadlift. It came from the website- "The Art of Manliness." Coincidence? I think not..
Keep in mind this is a cartoon and in the set-up hips should definitely be higher. The cues however, are pretty spot on....Just like the Mustache.

If you're having trouble reading the text here's the link for a much larger picture as well as your new favorite website. You're welcome:
http://artofmanliness.com/2012/12/06/know-your-lifts-deadlift/



"Show up, dominate, go home"
-Me

One With Nature!

The official definition of CrossFit is “constantly varied, functional movements, performed at high intensity.” However, some people have a harder time understanding the concept of functional movements. We can view these as being compound movements. This means that we use multiple joints together to accomplish work. In fact, this is the natural way for our bodies to operate.

So, let’s pick one of the world’s most common movement and run it under a microscope for a moment. The air squat is about as functional as functional gets. It is a movement that has been performed since the dawn of man and is still in frequent use throughout the world.

Think about it...When was the last time that you were sitting on the ground and then got up without using hips or bending your knees past 90 degrees? It’s unlikely that you ever have. The beauty of human movement is that we are naturally wired to use our joints as a system. With the air squat, our hips, knees, and even ankles all work together. We even apply this shortly after we learn how to stand.

Remember, we live in a culture that is filled with luxuries. We are used to being held up by chairs, sofas, and, dare I say...toilets. So over our lives, we tend to develop poor habits with posture. Sometimes, it can take a long time to correct them. CrossFit founder, Coach Greg Glassman, has noted that it takes the average athlete 3-5 years to perfect his or her air squat. This is just to relearn a natural movement.

So trust in your movements and try not to over-think things. If you return to your instincts and know the abilities of the human body, you will expand your potential greatly.

Still not a believer? Check out this evidence from some early-life squatting.


If you think that you have trouble with the barbell, it's even natural to squat with a load. The one on her shoulders...Not in her diaper...You get the idea.

Hangin Out

So Monday's Post we talked about goals (Positive, Specific, Realistic)..
Tuesday's Post we discussed the CrossFit Journal (A very good investment)..
Today can we combine the two? Do you think it is possible to learn an advanced dynamic movement from reading? Do we absolutely need to be here in the box to know an understand the breakdowns of an Olympic lift or a muscle up? Think about it...then read about it.

Here's something from the journal that just might relate to today's WOD.
It's titled "The Snatch is a Bitch"
http://journal.crossfit.com/2013/01/the-snatch-is-a-bitch.tpl#featureArticleTitle






By the way: Coach Fogs has been nominated for another Coaches Award that involves only CrossFit Coaches and is currently in 4th place. Pretty cool! If you think he deserves it get over to Chalkbucket Labs and give him a vote through Facebook. Thanks!
http://www.facebook.com/ChalkbucketLabs

Help is Here!

Do you catch yourself daydreaming of olympic lifts in your cubical at work? Are people's car tires starting to look like 45 pound bumper plates during your daily commute? Have you been awaiting your local contractor’s response to replacing your house’s stairs with a climbing rope?

You clearly have CrossFit on the brain and may be suffering from Wannawodalotosis*. Here at CrossFit Long Island, we feel your pain. We too, often wonder why super markets supply shopping carts as opposed to welding baskets onto prowler sleds. We sometimes have difficulty filling the CrossFit void that we encounter in our daily lives outside of the CFLI facility. Thankfully, there is a solution.

For a mere $25 a year, you can subscribe to the CrossFit Journal. It is filled with beneficial videos, articles, and even “CrossFit Radio” broadcasts. Whether you want to know the ins and outs of “The Sport of Fittness”, or just want to better yourself as an athlete, the CrossFit Journal will have just what you need. You can run a search on that movement that you haven’t been able to get out of your head, or just simply browse around. Satiate your CrossFit cravings anytime that you want by simply logging on through your computer or your online mobile device.

So don’t be another victim. Log on today! Here is one of many free samples on the CrossFit Journal that you may be able to apply to your workout today:

http://journal.crossfit.com/2013/01/kristasilvermedalist.tpl#featureArticleTitle

If the CrossFit Journal isn’t for you, there’s always good old-fashioned YouTube. Although there are some quality video selections on YouTube, there is also a lot of nonsense to sift through. So have some extra time on your hands. Here is an example of a decent demo video that does the trick, but could afford to be fine tuned a bit. Feel free to practice some of these V-Ups before heading in today:



*Wannawodalotosis-(wah-nah-wah-dah-laht-o-sis) {n.} a condition of desiring CrossFit exposure, both at and away from your affiliate box.

Monday!

What a weekend! Between the rocking Saturday classes and the kickoff of Strongman Sundays, I would say the weekend was LEGEND....wait for it.....DARY!

The first week of the new class schedule is officially in the books and it went very well. Over 400 WODs were completed with an average of just under 8 students per class. Sounds pretty good to me!




Goal Talk:

Ok Tribe, the buzz of New Year's "resolutions" are probably wearing off by now. Let's get serious for a second and talk about a real way to improve: Goal Setting.

We define Goals as:

A specifically desired end state, expressed in a positive tense which should provide motivation, inspiration, and determination.


They must be specific - very specific. When you reach the end of your goal timeline, whether or not you've achieved you goal should be a yes or no question with no gray area.

They must be positive. Keep the outlook in the right direction. Emphasize things you want to do, not what you are trying to avoid.

Pick a realistic yet challenging achievement that will inspire you and drive you on a daily basis.

Bad example: "20 unbroken pull-ups by end of January"
Good example: "By February 1st I will complete 20 consecutive kipping pull-ups in a single set"

Let's take this week top set up some goals for the year. Where will you be by April 1st? August 1st? How about Jan 1st 2014? Please leave your best goals in the comments below. Then go make it happen!!!


Post by Brian

Fun Friday

Hey Tribe! Finishing out the work week with a tough but FUN FRIDAY WOD! Few things first as we finish up the first week of our new schedule for 2013.

Strongman & Strongwoman start this weekend! Fellas, ladies...Be prepared for anything! Indoors, outdoors, rain, shine, tape,grips, O-Lifts you name it. Going to be a blast wink
Strongman- Saturday @ 12:00pm
Strongwoman- Sunday -P1 @9:00am P2 @ 11am


Tonight's Open Lift Session at 7:30pm- Anyone attending this session remember it counts as a class. It will run 1 hour like any other class being that there is an 8:30pm session right after. Come prepared with a warm-up and a strength for the day and be ready to roll. A coach will be running the class making sure lifts are done correctly but this does not mean he/she will have an individual program for you to follow. Let's see whatchya got!

Slo-Mo Muscle Up:
Few things we can observe clearly while done in slow motion:
-Full Hip Extension (Peak of Swing)
-Full Arm Extension/Lock Out (Bottom of Swing & Top of Dip)
-Clear Turn Out (Bottom of Swing-Ensure full lock out)
Let's take a look:


Find Your Balance!

By now, I’m sure that we are all growing accustomed to our adjusted class schedule. If anyone still needs to peek at what’s new, go ahead and click “schedule” in the menubar above. Go on... We’ll wait...

Welcome back! Perhaps the 3:30pm time slot caught your attention. If you plan to attend today’s open skill class, remember that it is not a time for lifting weight. This time is reserved for gymnastics (bodyweight movements) and mono-structural movements (running, rowing, jumping rope, etc.). Have a plan of what you would like to work on and come in looking to tackle some weaknesses!


Strongmen/women - Ok you barbarians, it’s almost time to pick things up and put them down, but that’s only the beginning. I won’t spoil any surprises, but I will warn you that this class may just be too epic for any four walls to contain. With that in mind, be sure to have a warm layer of clothing incase you end up outdoors. Our newest installment of Strongman/woman classes will begin this weekend.


CrossFit Thought:

If you feel like it’s a great day to take a load off your feet, come on down to CFLI. You can rest those dogs, because today, we’ll do our walking on our hands!

Balance is a physical skill that will only be improved through significant practice. Whether you realize it or not, you work on your balance in every class that you attend with us. You may notice this if you accidentally step forward while swinging a kettlebell, if you start to migrate from you starting spot while jumping rope, or if you just couldn’t stick that last max height box jump. To develop better balance, we need to gain a stronger sense maintaining our center of gravity in line with our base of support. How will you approach your handstands today?

Kenny and Rick try to keep their legs close together to centralize their centers of gravity:


Domenique steps with her supporting arm’s joints locked out to maintain a controlled and stable base without taxing her muscles:

Wednesday 1.9.12

Hi diddly ho Woderinos! I hope you're all super pumped for this wild Wednesday we have in store for you. You best put on your game face and PR shoes though because this one is going to be tough..well as tough as you make it!

This is for all of you who continue to try and push the limits during cold season. Take a look.

In short, the idea is that if you are “fit”, your health has to degrade all the way through “well” before you’ll get to “sick”. And vice versa! You're nuts if you think you can jump the continuum from sickness to fitness by "pushing through". This doesn't just apply to the common cold but injuries as well. Think about it!

You have 2 more minutes?
C'mon you'll enjoy it!
Why? Because it will remind you of CFLI!
"Let Me Tell You About CrossFit"

Knowledge is “Power”

Hey gang. Yesterday was the first day of our newly renovated class schedule. If you haven’t seen the changes yet, check it out! (Today: New 5:30am class, New 3:30pm Open Skill, and the 11am class is now at 10:30am!)

http://www.cflongisland.com/index.php/Schedule

Strongmen/women - Your programs’ first classes kick off this weekend. Have some warm clothes ready because portions of each week’s class may or may not be outside. Otherwise, get excited for some tough WODs and some great times.


CrossFit Thought:

It’s about time we start using some F-words around here. Woah, woah... Don't get the wrong idea. We’re talking about some words to keep in mind while performing our power snatches today. Let’s start simple:

Friday: If you didn’t see it, go back and check Friday’s post for the “Fun Friday Fact.”

Fitness: That’s right! 10 unique domains make up the heart and soul of this one very important concept. We'll single out one for now...

Power: The domain that allows us to mov...what? It’s not an F-word? Power is actually made up of three "F"s if we look a bit deeper.

If you want to move a large load over a significant distance, you need to use strength as well as speed. You can’t do very much with a weak and/or slow approach. Adding to this, when you are using the complex machine that is the human body to do work, proper technique is vital. Cleaning up technique can elevate one’s power output to the next level. So, to generate maximum power, use proper technique in combination with both strength and speed. Remember these three F-words when stepping up to your bar:

3 F’s of Power
FORM
FORCEFUL
FAST

So, be ready for some world class instruction on the power snatch down at CFLI. However, if gymnastic movements tend to be more of your “Achellies heel”, here is CrossFit original, Chris Spealler, with some quick tips for your Toes-2-Bar today.

New Schedule!

Today is the start of the new Winter 2013 Training Schedule! Whenever we change the schedule there seems to be a few days of confusion before we settle in, but this time lets try and skip that part....ok? Here is the schedule, please print out 2 copies. Put one on your fridge and one in the glove compartment of your car.

https://docs.google.com/spreadsheet/ccc?key=0AlS86HMOc812dFg1TU9obUk5ZkF0SkFSVU5iNWNBX0E#gid=0

Note: Please be aware that the 9:30/11am morning sessions are now 9:30 and 10:30, not 11.


First Friday of the New Year

Hey gang! Hope everyone's still on board with their New Year's Resolutions. Don't let that weekend interfere with anything you've already set your mind to! Let's finish up the first week of 2013 with a good burner..WOD in a sec but first...

New Schedule is in effect as of Monday

Strongman is actually filling up. Way to go you manly men. Only 3 spots left.
StrongLadies you have 1 spot to fill to close out your second class if anyone is still interested.

Here's a Fun Friday Fact that EVERYONE here at CFLI should know..But this is just in case you forgot..

Did you know...?
CrossFit has 10 Domains of Fitness(General Physical Skills) that we test here all the time; day-in and day-out. It's not just about how fast we complete a WOD or how much weight we have on our bar. When going through these try and think of specific movements each one would relate to.


Let's optimize your physical competenceny- Here they are..
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units,
to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Have a great weekend!
.

Thursday

3 days into 2013 already. What have you done so far this year? And what do yo plan on crushing over the next 362 days? I hope your plans are as big as ours!

A few more manly men have jumped into the Strongman class, but there are still spots left for the men and a couple for the women. Read more and/or register here: http://www.cflongisland.com/index.php/Events/index-single/strongman_sunday_2013

Reminder:

The new schedule starts on Monday, January 7th (this upcoming Monday). Print out a copy and post it on your fridge.
Here it is: https://docs.google.com/spreadsheet/ccc?key=0AlS86HMOc812dFg1TU9obUk5ZkF0SkFSVU5iNWNBX0E#gid=0



Post by Brian

HAPPY NEW YEAR!

We hope everyone had a fun and safe New Year's Eve! Can you believe it's 2013!? YIKES!

Few things coming your way before we get you to the WOD so stay tuned...

1. The New Schedule starts this Monday 1/7/2013 (If you haven't recieved the e-mail with the details for the new schedule please e-mail .(JavaScript must be enabled to view this email address)).

2. You sick people...STAY HOME! We mentioned this the other day but ya' just keep on coming in with your germs, and coughing, and boogies all over the place. Not only are we all using the same equipment and sharing all these contaminating things day in and day out but you're not helping yourself either! You won't perform 100% on the workouts and you won't recover nearly as well either...That's IF you do make a full recovery and don't just set yourself even further back. Thanks!

3. This is a public service announcement to the men out there. It's 2013...MAN UP! Strongman is coming up and only half the class is filled (Ladies on the other hand are only 1 spot away from capping their second class). Fellas, this class is getting close to being on the chopping block with only a handful in the class. Any interests MEN please e-mail .(JavaScript must be enabled to view this email address)

...Hope you're all ready for the New Year. Big things coming up!