12/26/13

Thu, 26 Dec 2013 11:44:16 -0500

How was everyone’s holiday? Hope it was a good one. If you would like to celebrate some more, don’t forget that this Saturday, December 28 at 6pm at the Gold gym, we will be having our Holiday Toast. We hope to see you all there!! Can anyone identify these guys from last years Holiday Toast? They'll be there this year too (minus the hair) Also, some of us had some snow on the ground for Christmas, which is always a nice thing. What isn’t always nice is black ice. Just be careful coming in today when you’re on the roads and also when you’re walking into the gym. That was my PSA for the day : )

Merry Christmas and a Happy New Year!

Fri, 27 Dec 2013 11:28:50 -0500

Merry Christmas and a Happy New Year! You can wish both of these things to your favorite friends and family of CFLI tomorrow at our annual holiday toast! It starts at 6pm at the Gold gym. Be there or be square!A few Reminders about the Toast:Food & Beverages encouraged If everyone brings a little somethin’ somethin’ there will be plenty to go around!Adults only please- Alcoholic beverages will be available if you so choose.This is not part of the Paleo Potluck- Heard there was a little confusion about this. The toast will be “Potluck” Style meaning everyone can bring something and everyone will share. We will have options of Paleo and non-Paleo as well. However, the Paleo Potluck is an entirely different occasion (this might be good practice though!)Dress for success Check out some pics from last years toast:https://www.facebook.com/media/set/?set=a.10151188872419149.451327.234182834148&type=3Max Height Box Jump w/ Jack: orkout for Fri, December 27, 2013 Workout for Fri, December 27, 2013 For Time and Reps:3 Min Max Front Squats500M Row

Athlete Highlight of the Week

Wed, 08 Jan 2014 12:02:16 -0500

It’s been a few weeks overdue. For the first time, ever it was a split decision, but for good reason. This week’s Athlete Highlight of the Week (AKA AHW) has to go to Jay Pristupa and Kirsten “Keeks” Carlock for winning the Pure Pharma NY monthly challenge. If you do not know what the challenge was, it was a 500m row time trial. Jay rowed a time of 1:19.9 and Kirsten rowed a time of 1:36.1 to take down the win. Way to go Jay and Kirsten. Way to master the row. Wait wait wait… this just in. Speacking of masters, Lynn Strickland took home the win as well. Even though her time was not recorded on the website, we know who won. Way to go Lynn. That 1:44.0 time was unreal. Reminder Paleo-Palooza Closing Ceremony Potluck!Anyone that participated in the paleo challenge is invited to join us for this weekend’s CFLI Paleo Potluck. This Saturday, January 11th, we will meet in the Gold Gym at 4PM. Since it is potluck style, remember to bring a dish to share with others. Of course, be sure to bring your appetite too!While you’re there, you’ll be the first to hear the news. 1st, 2nd, and 3rd place winners will be announced at the event. Finally, the suspense will come to an end. Workout for Wed, January 08, 2014 WOD3 Rounds For Max Reps1min Max Calories1min Max Burpees1min Max Box Jumps1min Max KB swings (53/36)1 min Rest Post by Patrick

MLK Monday

Mon, 20 Jan 2014 18:27:25 -0500

Happy Martin Luther King Day! Just a reminder today we are running regular schedule classes. Why do we Snatch? Lets see..The snatch is one of the only movements that demands all fitness domains;1- Speed2-Stamina3-Strength4- Power5- Agility 6- Flexibility7- Accuracy 8- Balance9- Coordination10- EnduranceThe Snatch is a position of high stability and high vertical torso demand. In the Video below Mike Burgener's daughter discusses the importance of a vertical torso and rigid spine during the snatch. Workout for Mon, January 20, 2014 Skill/Strength1) Snatch Technique & Drills2) 5 Min Snatch AMRAP3) 1RM SnatchWOD10 Min AMRAP:3 Power Snatch (96/65)2 OHS1 Squat SnatchBy Brianne

Have Class… An Open Skill Class

Tue, 21 Jan 2014 15:42:37 -0500

***UPDATE*** (Posted Tuesday Afternoon)Hey everyone. We have to keep things on the safe side, so unfortunately, tonight's classes and tomorrow's 5:15am class have been cancelled due to reports of dangerous driving conditions. Once tomorrow morning comes and we can make an accurate assessment, we will make the final call on the late morning classes. Check back in the morning about the 9:30am and 10:30am classes.Don't worry though. We'll keep you busy at home.Option 1: Home WOD21-15-9Push UpsGroinersJumping SquatsOption 2: Show Your StuffDo something CrossFit related outside! It can be handstands (mittens mandatory), OHS, or anything else safe that you can think of. Capture it by video or a picture. The winner will get a free CFLI Tank or T-shirt. Right now, Coach Pat is in the lead!Post scores, pictures, or video links below!Snow & ScheduleKeep in mind that the weather report is calling for some decent snowfall today and we already have some flurries coming down. There is no way to be certain of how the roads will be, so please use caution when driving (or even walking). As of now, there are no adjustments to today’s schedule.However, speaking of schedule adjustments… Each adult class for this upcoming Thursday will be an All Levels class. Woah… Did that just blow your mind? Just be aware that the 9:30am and 10:30am classes will be combined at 10am. Go ahead and plan a time with some friends that you haven’t worked out with and head over to the Gold Gym in the morning and the Blue Gym at night. Don’t worry about the CrossFit Kids program. Kids class will be at the Gold gym during its regularly scheduled time.Y’all Got Skills?Nothing brings people together like the holidays. This is a cliché that I have always subscribed to, but didn’t quite realize that this applied to the federal holidays as well. Since many people were off from work, yesterday’s open skill was a packed house. We had some great energy and some people (upon arrival) even mistook the open gym time for a class in progress. You can expect to get better with the help of your coaches, but having that kind of energy I the room could motivated to level that you hadn’t expected.Remember that open skill sessions are built into the membership for vast majority of our members. These sessions cost you no extra to attend and you can come and go as you please. These open skill sessions are a great way to work on some weaknesses, shoot for some goals, or even just hang with some friends before or after classes. Besides, people will be excited to see you there! Workout for Tue, January 21, 2014 Skills:1) Push Up Clinic2) 1RM Weighted Push-Up3) “Bring Sally Up”WOD:20m AMRAP:Row Sprint 250m/200m1 Double Under / sec.5 Sit-Ups / secRest as neededPost by Erik

Playin’ It By Ear

Wed, 22 Jan 2014 14:22:03 -0500

****UPDATE**** (Wednesday Morning)The roads aren't too bad if you are cautious. However, we don't want anyone racing to get here last minute. Also, please use discretion in your neighborhood. If your roads are icy or just not plowed yet. The wise decision may be to play it safe this time. We will be opening for one of the morning sessions, so here is the deal:9:30am - Cancelled10:30am - All LevelsPM Classes - You will be back on as scheduled.Please try to wear shoes to change out of at the gym today.Thanks! Workout for Wed, January 22, 2014 Skill:Deadlift (OTM)1-1-1-1-1-1-1-1-1-1-1Modified Garage Games WOD:21-15-9Deadlifts (185/125)Push-Ups (4” Deficit / Regular)Post by a Coaches' Collaboration

All Classes, All Levels, All Day

Thu, 23 Jan 2014 16:49:38 -0500

***Today we will be running an adjusted schedule. The schedule is listed below***5:15 am- All Levels (Gold)7:00 am- All Levels (Gold)10 am- All Levels (Blue)4:30 pm- All Levels (Blue)5:30pm- All Levels (Blue)6:30 pm- All Levels (Blue)7:30 pm- All Levels (Blue)8:30 pm- All Levels (Blue)Hope to see you all there!!! Workout for Thu, January 23, 2014 1K Row20 T2B30 KB Swings40 Box Jumps50 Double Unders

B-Days, Takeovers, & SnowWOD Winners...

Fri, 24 Jan 2014 11:20:44 -0500

So much to talk about so let’s get it going!Thanks to everyone who came down to yesterday’s Community Day! Big classes, a tough WOD, and a whole lot fun. Just a quick heads up: Yesterday’s class did not count towards your weekly class total. Anyone who was here now has the opportunity to add an additional day towards their normal training week. That’s good news because tomorrow is going to be a big day..Tomorrow, Saturday January 25th 2014 is CrossFit Long Island’s four year anniversary of being open. To celebrate we are going to complete the first workout that was ever done here exactly four years ago. We mentioned this last week and have had nothing but questions…”Well, what’s the WOD!?” That ladies and gents you will have to come and find out for yourself tomorrow morning. Be a part of history and come and see what we have in store for you. Party hats and noise makers are optional but highly encouraged. (Rumor is that there is going to be ice cream cake...keep in mind…this is a rumor).After you hit that keep the party going and come and cheer on some your favorite competitors at the “Long Island Takeover.” Three of our coaches and a handful of members will be throwing down tomorrow (and Sunday) with the rest of Long Island at what’s shaping up to be a weekend battle. It will be taking place atLa Espiguita Soccer Academy1795 Brentwood Road, Brentwood NY 11717We are assured that “there will be plenty of room for parking. There is a lot of local restaurants nearby, and a food store in the same shopping center.” –LIT TeamIt’s going to be a good time! First heat starts at 9am and looks to be going for the majority of the day.Drum roll please....And the winner for CrossFit Long Island's first ever snow day contest is.......up to you!The coaching staff was in a debate yesterday about who should take home the glory. The only thing that we agreed on were the top three. We are asking for your help. Below in the comments section or an e-mail to your head coach will justify your vote. Here are the nominees..1. Matt Hauser in "The Half Naked Handstand Walk"2. Danielle Palaez in "Island Empanada's Break-Room Bash"3. Brian & Mandy Daniell's in "SnowWOD 2014- Burpees, Slurpees, and Frozen Fails"https://www.facebook.com/photo.php?v=10151901280513583&set=vb.704038582&type=2&theater(sorry guys only saw it on FB)Who's it going to be!? -> Big thanks to all participants getting out there, braving the elements, and throwing down! Workout for Fri, January 24, 2014 "7 Minutes in Heaven"“The best pace is a suicide pace, and today looks like a good day to die.”― Steve Prefontaine- Post by Fogs

Do Not Adjust Your Computer

Sun, 26 Jan 2014 20:34:10 -0500

Change is weird sometimes, but I’m sure if you take some time to skim around, you’ll love the new improvements to format, layout, and overall ease of the 3.0 version. We tried to time this launch to run as closely as possible to our 4 year Anniversary, which just passed on Saturday. We were in need of some changes and this was just good timing…. We are always working to improve! I have to thank Erik for all the hard work that went into this website. I’m fortunate enough to have such an awesome staff. I basically threw some ideas at him and he ran with it. After countless hours communicating with the design team, and weeks and weeks of revisions, we are looking at a stellar final product. If you like the new design, be sure to let him know when you see him. Thanks Gormo! Before you get too excited and start flipping around all the pages, I just want to take a quick second to talk about the recent landmark in our community, the 4 year mark. I will keep it brief but I just want to extend my thank you to everyone in our community and that has ever been part of our family. Four years ago I was a 23 year old kid with a CrossFit addiction and a dream. No business education or experience, just faith in the program that I love. CrossFit wasn’t much more than an extreme, underground fitness movement that many thought would never appeal to the general public. I was willing to take my chances. On January 25, 2010, I flipped the sign on the door to “Open” and hoped for the best. What has transpired since then is unimaginable and surreal, and I love every second of it. I’ve had some luck, tons of help, and even put in a few hours of work here and there, but CFLI would not be where it is today without this amazing community. Everything we do, every hour, every day, is rewarding, satisfying, and ton of fun because of the people we work with. We have some of the most dedicated, passionate, and overall nicest people on the planet walk in our doors every day ready to partake in the “sport” that we love. The energy is unmatchable and the enthusiasm is contagious. I could go on for hours about the teamwork, fundraisers, donations, parties, and everything else we do together, but none of the words I could say would do any justice towards the bonds that we’ve built here and the fun that we’ve had. Thank you to everyone who has ever been a part of the ride at any point in time. I owe you everything. Ok, ok, enough sappy stuff. Let’s get back to business! We have a quick challenge for everyone, and it’s going to require some serious help, but I think we can pull it off. We love our new website, and we want to share it with as many people as possible. On a typical day, our website receives about 400-500 hits, which is pretty damn cool (that many people want to read this blather everyday?!? Just kidding…). Well today is a special day and we want to make that number soar a little higher. Challenge: We want YOU to help www.CFLongisland.com to receive at least 5,000 hits today! Yes, 5,000. 5 grand, 5 large, 5 thou, 5 thizzle. Today. Yes, this will be hard, but with your help it’s possible. Start sharing!! Skill: Rowing: Sprint Starts Test: 30cal Row Time Trial WOD: "Caveman's Revenge" For Calories & Rounds: 2 Min Max Cal Row 10 Min AMRAP 5 Burpee Box Jumps (24/20) 10 KB Swings 15 Squats Into: 2 Min Max Cal Row Last done 11.27.2013 Post by Brian

Cha… Cha… Cha… Cha… Changes

Tue, 28 Jan 2014 09:46:47 -0500

Nothing in the world gets better without change. As you may have noticed, we have been changing things up a bit at CrossFit Long Island. We are well aware of the expression, “If it ain’t broke, don’t fix it” but we will never subscribe to that theory. “Good enough” is not business standard that we are willing to accept. As long as we are operational, we will continue to explore ways to improve your experience with us. Here are a few recent examples: The Gold Gym has added a member “fuel station” with single serving items. Muscle Up Paleo has introduced some great new meal options to our community. Tuesday and Thursday morning have moved to the Gold Gym. CFLI Community Workout Day has been established. We have redesigned our website to better feature our members. And, there is still more to come! Take today for example. We have a new format for you in today’s classes. It’s about time that we hit a “Power Hour” and get a good amount of variety within your 60 minute class. It’s going to be a fun, exciting, “go-go paced” class with lots to do with little transition times. Adjusted Schedule Starting on this upcoming Monday, there will be a few schedule changes that should benefit everyone. Since we don’t want to overwhelm anyone, I’ll just give out the basics. Let the time adjustments sink in. There will be deeper explanation to follow. “Skill Party” – These open skill sessions are during prime time availability hours for our members. Come in and intermingle with members of all phases. Share tips, reach goals, and just feed off of each other’s energy. This will be a great way to follow up a class with some skill work, lead into a class with a high level of energy, or just do some free range “B.S.ing” with your friends. (5: 30 on Tues. & Thurs. @ Blue) (6:30 Mon. & Wed. @ Gold) “Phase 3” – There will now be Phase 3 classes at 5:30pm in the Gold Gym on Monday, Wednesday, and Friday. Monday and Wednesday’s P2 classes will be moved to 7:30pm in the Gold Gym. “Competitor’s Class” – This will be a competition driven class on Saturday mornings at 10-11:30am in the Blue Gym. “Open Lift” – Open lift will be moved back to 6:30pm, but will be extended to 8pm. The New Crew Keep an eye out for our recent Crossfit 101 graduates in class. Remember to show them what it means to be part of the CFLI community. Workout for Tuesday, January 28, 2014 “POWER HOUR” Skills included: Burpees Air Squats Pull Ups Deadlifts WODs Included: “6 Min Tabata” “CFLI Baseline” “101 Wednesday” Post by Erik

Athlete Highlight of the Week

Wed, 29 Jan 2014 09:22:27 -0500

It’s another snowy Wednesday. What’s the deal Old Man Winter? Oh well… Being CFLI members, I know that you guys are always ready for anything. So as usual: drive safely, try not to wear your gym sneakers in the snow, and hit that warm up extra hard for a little injury prevention. So, the weather may have gotten the best of us last week, but we won’t be missing another Athlete Highlight of the Week. Sorry Kevie Scribs, you’ll have to relinquish your crown. Don’t worry, it always gets passed to someone deserving. So here it is. This person has recently shown a whole new level of confidence and that alone has had a positive impact on her progress. She has been working hard to improve upon her weaknesses as well as reach for her goals. Likewise, she has been helpful and inviting to those around her in her classes. As the cherry on top of this sugarless sundae, she also finished her first workout as prescribed. The ol’ RX-a-mundo! So without further ado, I would like to congratulate… Tracy McGrath! Go ahead Tracy. Bask in the glory of your accomplishments. Got Any Change? Well, we have one for you. As mentioned yesterday, the schedule will be adjusted beginning on Monday. I’m sure everyone will see the immediate benefit to the exciting modifications that will be made. Take a look for yourself! Read a written description of the adjustments here! Déjà Vu This Wednesday has a pretty similar feel to last week's. There is a blanket of snow on the ground, a nip in the air, and a challenge on everyone’s mind. So, who won the snow day contest? As you know, it came down to three videos (America’s Funniest Home Videos style), but only one could come out on top. The most votes went to: Matt Hauser’s “Half Naked Handstand Walk”! Once you get out of the hospital for your hypothermia we’ll give you a big high five and hand you a free shirt. That is of course after your frostbitten hands have recovered and you are able to work your knuckles again.* So once again, thank you to all that participated. We saw lots of great content, and more importantly, lots of fun times! *All content on Matt’s injuries is completely fictional. Any persons, events, or general experiences that mirror this web-post section are purely coincidence. Any reproductions of this video, without the expressed written consent of Matt Hauser, will be frowned upon (although we won’t try to stop you).No Hausers were harmed in the filming of this video. Workout for Wednesday, January 29, 2014 Skills: Power Clean Review Push Press Preview Push Press Test WOD: 15 Min AMRAP: 15 Power Cleans (115/75) 15 Push Presses 15 T-2-B Post by Erik

The CrossFit 2014 Open

Wed, 29 Jan 2014 14:45:59 -0500

It’s the end of January, and you know what that means! It’s time to start registering for the 2014 CrossFit Open!! Don’t think the Open is for you? Think again… this year we’ll have a scaled option for the Open workouts so everyone can compete no matter what level you’re at. Never have done a competition or a CFLI event before? This is the perfect opportunity to do so! You’ll get the experience of a competition and the rush of what it’s like to compete as a CrossFit athlete. We will be performing the Open workouts Saturday nights for 5 weeks and there will also be an option for a Friday night prep class where you can stretch, mobilize, and go over some strategizes for the workout. Remember, you still have to register at http://games.crossfit.com/ if you want to participate in the 2014 CrossFit Open. If you just want to do our CFLI in-house Open Competition then all you have to do is register through us. Are you in? Below is a link for the different Open Packages you can choose from and also a registration sheet to fill out. You can drop off the registration sheets at both gyms. Registration Sheet: https://drive.google.com/file/d/0B1X2_TQXdaUVNjg1ckhUSG9OYzQ/edit?usp=sharing Open Packages: https://drive.google.com/file/d/0B1X2_TQXdaUVRjFablNPYl8zVWc/edit?usp=sharing **Competitor class will meet Februrary 1, 8, 15, 22 at 10am (that's this Saturday for class 1!)** ***Open Events will meet March 1, 8, 15, 22, 29 time TBA*** Here are some shots from last years CFLI CrossFit Open: Workout of the Day 5 Rounds for Time 40 Double Unders 10 Burpees 5 Back Squats (185/135)

Big Things on the Horizon!

Thu, 30 Jan 2014 20:55:26 -0500

Okay so sit still for a sec. I know you’re probably at Costco right now buying duffel bags of Tostitos and garbage cans full of salsa for the big game this weekend. However, the game isn’t the only big thing coming up! So, today is the last day of the first month of the New Year (did ya get that?). We hope you’re still on pace to crush all the goals you set a month ago! Don’t worry we know you are. We are too. By now you’ve seen a few changes already being made... -The new Website - The new schedule (starting Monday!) -Some additional classes being held specifically for The Open All of these however, may have come with a bit of confusions. “How the heck do I navigate the website, where’s the schedule, and what am I opening!?” Okay okay so we realize we’ve thrown out a lot of new information at you over the past week. Some of this has sparked several questions that I think should be addressed. We want to make sure everyone is on the same page. 1) First off, the new training schedule kicks off on Monday Febraury 3rd. Take a look at it, and be ready to roll starting on Monday. (Except the Competitor Class, that starts this Saturday, more on that in a second.) Here it is if you haven’t seen it: https://docs.google.com/file/d/0B1a1Mgu5PlzIM0xaVWszenFwcEE/edit The official “Schedule” Page on the website will be adjusted over the weekend. 2) The Competitor Class begins this Saturday at 10am. This class will meet every Saturday for the month of February at this same time. This is open to anyone interested in competing in the Open, in any local comps, or shooting for regionals. Even if you do not have anything on your schedule, it’s also open to anyone interested in gaining insight to competitive style training. Dates: February 1st, 8th, 15th, 22nd Time: 10am- 11:30am Cost: $20/session “drop-in” style payment, or included in Open Package if you choose 3) The Open is finally here! This is the time of year where we test ourselves against the world and see how far we’ve come. It’s also the best opportunity to experience a fun, competitive style atmosphere and be a part of the team. Details and registration for the World Wide Open can be found here: There is already over 70,000 people registered worldwide! If you choose to register, please select “CrossFit Long Island” as your team. Time to take on the world! Like last year, we will be hosting the Open workouts in an Event format every Saturday during the competition (every Saturday in March). Can’t go into too many details here, but it’s gonna be insane. Sponsors, judged heats, wild crowds, mind-blowing intensity, etc. This year we will be offering a Scaled Division as well as the usual Rx. We want to make sure no one misses out on the fun this time! These events will take place every Saturday night in March. The times will be announced later in the month, once we find out how many heats we will need to run per night, etc. If cannot make one of the Events, this does not mean you should not participate. We are working on one time slot per week to make up the workout and get a score. Dates: March 1st, 8th, 15th, 22nd, and 29th Times: TBA (most likely starting in late afternoon/evening) Cost: Depends on package chosen (See below) Package Options: https://drive.google.com/file/d/0B1S86HMOc812Rm9MWVNrLWw5ZHc/edit?usp=sharing Hope you're on board!

Big Things on the Horizon!

Thu, 30 Jan 2014 20:59:44 -0500

Snow Day

Mon, 03 Feb 2014 09:21:11 -0500

Hey folks, I know this is getting frustrating, but once again we have to play it safe. Cannot risk the safety of my members or staff just to get a workout in. I've been going back and forth all morning but the snow is really coming down now and the roads are getting bad. Please be advised: 9:30am and 10:30am classes are Cancelled **Important Update** ALL EVENING CLASSES ARE CANCELLED FOR TONIGHT** STAY HOME AND STAY SAFE!

Open Minded

Tue, 04 Feb 2014 09:05:53 -0500

So you keep hearing about the CrossFit Open… but what is it? Every year, CrossFit headquarters organizes its largest community event and finds the world’s fittest people along the way. At the CrossFit Games, top athletes are brought in from all around the world, but there is a process to get there. First, these men and women must finish their regional competition in one of the top three spots. Whether the region is a part of the United States, or an entire continent, only the first, second, and third place finishers get their ticket punched to go to the CrossFit Games. So, how do we decide who gets to go to the Regional event? This is where “the open” comes in. Everyone is eligible to become the CrossFit Games champion. That’s right, nobody is stopping you. So here’s how it works. You create an account at The CrossFit Games Site and add as much individual information as you would like. From there, you can register online for $20. Over the course of 5 weeks, workouts will be announced and each will be performed and judged. You will have the option to join us for our CFG Open event, stop by another CrossFit facility that is willing to judge you, or enter your workout as a video submission. You will then submit your scores online and they will then be validated by the establishment that judged you. As long as you are able to do at least the first rep of the workout, you will qualify for the next week’s workout. (Hey masters… a top score in the Open will send you directly to the CrossFit Games!) Let’s be very clear. This competition is not just for people expecting to be the fittest person in the world. Only a minute percentage of athletes even make it to the regional level, and with the event growing in popularity each year, many past regional competitors will never see that stage again. The overall beauty of this event is that you will be able to compare yourself to the rest of the world. You may be surprised at where you stand in the grand scheme of the Games. At the very least, you will know that you competed in the very same competition as the world’s fittest man and woman. The “CrossFit Games Open” kicks off on February 27th and allows all competitors to represent a team. Although you will be checking your individual standings, the top three men’s and top three women’s scores will contribute to a team score. The top teams will be invited to compete in the same events at the Regional level with a few modifications to accommodate the team aspect. As I mentioned earlier, qualifying gets more difficult every year, so let’s all get on the team and crush it! If you can see this, your browser doesn't understand iframes.

More Snow Delays

Tue, 04 Feb 2014 21:39:44 -0500

Hey folks, due to the forecast the 5:15am and 7am classes will be cancelled for today. Please stand by for a decision regarding the 9:30/10:30 and the rest of the day. I know this sucks. Pray for Spring! Strength: P1 : Press, Push Press, Push Jerk Technique Work and Drills P2: 5x5 Press P3: 5x5 Press WOD: 15 Min AMRAP 3 Press, 6 Push Press, 9 Push Jerks (unbroken) 95/65 30 seconds max burpees Score is total burpees.

Hail to CrossFit Long Island!

Wed, 05 Feb 2014 09:33:05 -0500

***UPDATE*** The warm rain has been turning all of the snow and ice to slush. We are way more comfortable hosting classes tonight. All afternoon and evening classes will be running on schedule. This will be a great chance for all of the early morning crew to hit up a night class and get to know some of the other members a bit better. You might even want to check out the 6:30 "Skill Party" at the Gold Gym. No matter who you are. Try to get in tonight because more bad weather will be on its way in a few days. Let's get moving! Original Post We're talking actual hail... falling ice. Mother nature is pretty good at keeping a tight schedule. On yet another Wednesday, we have ourselves in a slippery situation. Due to weather, we have had to cancel a surprising number of classes. This morning, we were forced to do the same. However, we know how responsible our members are, so we have a deal on the table for you. There is snow on the roads and things are expected to get pretty icy today. That being said Mustang made it to the gym no problem. (Granted, on the back roads driving in my car gave me the sensation of saddling up on the back of a gigantic fish.) So here's the deal. We will be open for an all levels class at 10:30 a.m., and by reading this message, you are promising us that if you choose to leave the house, you will use your highest level of caution. I am talking about 30mph max on the "clear" roads and 15mph max on the back roads. If your neighborhood is bad or you need to travel long distances, don't leave the house. There is no way for us to tell what are the roads are like or what they will be like later. So, we will assess the situation for afternoon and night classes as the day goes on.Remember that you can be cautious, but you can't control the other drivers on the road! Workout of the Day Strength: P1 : Press, Push Press, Push Jerk Technique Work and Drills P2: 5x5 Press P3: 5x5 Press WOD: 15 Min AMRAP 3 Press, 6 Push Press, 9 Push Jerks (95/65 Unbroken) 30 seconds Max Burpees Post by Erik

Throwback Thursday

Thu, 06 Feb 2014 09:43:06 -0500

We hope to see everyone down here today. We have a WOD today that we hit back in December. It's time to see our improvements. We hope its written down in your books. (Look at this great shot of Vatt Ferdinandi executing a awsome split jerk!) Can you guess these CFLI members? #tbt #throwbackthursday #CFLImembers Strength P1: Power Clean 1-1-1-1-1-1-1-1 P2/P3: Power Clean EMOTM for 7min @ 65% of 1RM WOD 15-12-9 Power Cleans (185/120) HSPU (-4/0) Post By Patrick

Merry CrossMas

Fri, 07 Feb 2014 07:53:14 -0500

Pick a day you came in to work out this past week. Doesn’t matter what day really. Just randomly pick. Got it? Good. Chances are that day you came in for was way harder than anything you’ll see in “The Open.” Now we keep talking about it and I know some of you at this point are probably hearing us like the teacher from Charlie Brown. Now we’re not going to keep talking about it but hopefully the way you hear it will.. Simply put “The Open” is awesome. At this point you know it’s a 5-week long test (5 workouts) that anyone can do; including you. It’s something the coaches and I cannot wait for. It’s pretty much the Christmas of CrossFit. Is it hear yet!?!? Except now you get a Christmas once a week for 5-weeks in a row. Oh my god is it hear yet!?!? So CrossFit will announce a WOD on a Thursday (1st x-mas gift) and the entire world will have until Sunday to get it done. Most places will have people turning up here and there, working out by themselves, and not really have the motivation they should have. We on the other hand will be ready. CFLI will be taking whatever workout CrossFit throws out as us on Thursday and make it into an all-out, event style, competition throw-down come Saturday. Yeah, no matter what they give us the crew here is turning it into an event just 48 hours later (5 weeks in a row!). For those of you who want to see how you stack up in the gym, the northeast region, the country, or the world you have to register not only here at the box but on the CrossFit Games site as well. (Games.CrossFit.Com). For those not too certain but still want to get the experience of a lifetime you can just register with us in the scaled division. “Yeah, yeah sure, sure that’s not for me.” Now I know I just caught some of you thinking that!! Before you go all negative Nancy on me (sorry Nancy) I have a challenge for you. Challenge 1- For those of you thinking otherwise or just on the fence: Whether it’s scaled or Rx if you are on the fence about doing it I challenge you to do this: Go on Facebook and update your status to “Should I do The Open?” That’s it. Don’t have Facebook? Let us know and we’ll put it on ours with your name attached to it. Challenge accepted? Challenge 2- For those of you who already know that you’re doing it 100% (yeah you guys get a challenge too). Find someone who’s on the fence. If you’ve done the open before tell them about you’re experience with it. If you haven’t done it but know that you will be this year tell them why you decided to dive right it and go for it. Done deal. Scared, intimidated, nervous, or just unsure just know that we would never lead you in the wrong direction. It is for anyone and everyone and we will be here to guide you through it. This 5-week span is going to be about nothing but community and sharing a great experience with your fellow CFLIer’s. It’s the most wonderful time of the year! Merry CrossMas? Below is a link for the different Open Packages you can choose from and also a registration sheet to fill out. You can drop off the registration sheets at both gyms. Registration Sheet: https://drive.google.com/file/d/0B1X2_TQXdaUVNjg1ckhUSG9OYzQ/edit?usp=sharing Open Packages: https://drive.google.com/file/d/0B1X2_TQXdaUVRjFablNPYl8zVWc/edit?usp=sharing ***Open Events will meet March 1, 8, 15, 22, 29 time TBA*** If you can see this, your browser doesn't understand iframes.

Time is on the Line

Sun, 09 Feb 2014 19:48:53 -0500

What a week, seems like the new scheduale is a real hit. Lots of people taking advantage of the Skill Parties and Competitior class. We don't call them parties for nothing! Not only was the place gym full and music bumpin', but the crowd was definitely having a great time. We appreciate everyones quickness in adapting to the new scheduale. Thank you! Now this is it! The Open is only 3 weeks away! Please check out the timeline posted with important dates for the month leading u to the Open. Registration Deadline is this FRIDAY 2/14!! (Which is also Valentines Day) Register now so you don't forget. Get ready because its going to be our biggest event yet! Click the link for a printable version. OPEN TIMELINE Strength Thruster Work P1 - Thruster 2-2-2-2-2 (from rack) P2 - 2rm (from rack) P3 - 1 1/4 Thruster 1-1-1-1-1-1-1 WOD "CrossFit Open 12.5" 7 Min Clock 3 Thrusters (100/65) 3 C2B Pull ups 6 Thrusters 6 C2B Pull ups 9 Thrusters 9 C2B Pull ups Continue by 3's.. Post by Brianne

Easier to Mobilize

Tue, 11 Feb 2014 09:52:18 -0500

Oh, you thought I was talking about stretching? Well stay with me anyway. Although technology evolves rapidly (tablets, notebooks, new versions of the iPhone every year), not many websites have been designed to accommodate this. These sites just never look right on my mobile device. Sometimes I have to adjust the size of the screen by zooming out. Other times I’ll just have to pan left, right, up, and down frequently and it messes up the flow of what I am looking at. In general, it is more of an inconvenience than a benefit to visit those sites. Well hold on… There’s good news! Maybe you’ll be as excited as Jackie Duclos was when you find out. Our website now uses a format called “responsive design” and will adapt to the screen of your device. So don’t be alarmed if our website looks different on your phone than on your computer. For example, here is what our website will look like on desktop or laptop computers: That’s some pretty flashy stuff. However, your phone or tablet will not have the same dimensions, so our website will respond to that. You may see something more like what we will explore now. If you would like to peruse through our site, you’ll have a couple of options. You can click the black navigation box and select a destination... or simply scroll down to the menu of popular options below. See? This website is pretty easy to navigate whether you are using a traditional computer or a mobile device. So, wherever you are, be sure to check our site each day. If you missed anything, you can go to the top of this page and click the yellow button. Workout of the Day Skill: Double Unders WOD: "Alotta Tabata" 2 Min Max Double Unders 4 Min Burpee Tabata 4 Min Sit Up Tabata 4 Min Groiner Tabata (rest in forearm plank) 2 Min Max Double Unders Score: Total Reps Post by Erik

Seeing Double

Wed, 12 Feb 2014 08:51:44 -0500

There were a lot of breakthroughs with the jump ropes yesterday. With singles, some of us were able to improve our posture, while others were able to develop the natural rhythm to be consistent. There were many personal records, which included a vast number of first-time double unders. A good handful of people also hit a new high with consecutive double unders. On the other hand, those that became frustrated had experienced an important part of the learning and improving process. You have shown that you care enough to want to learn this skill. If you counterbalance your frustration with determination, your goals will not be far from reach. You can ask past Regionals competitor and CrossFit Level 1 Trainer Taylor Kelly (above) about the need to practice. She put in a great deal of hard work to acquire the skill level that she performs at now. With that being said, let’s not stop here. Many people have made progress, and jumping rope is something that can be done at skill session or even at home. So, invest in your own decent jump rope, free up a little time, stay relaxed, and practice. Let’s fill our gyms with jumpers comparable to Olympian Buddy Lee (not to be confused with Buddy Lee: Man of Action). Maybe someone can at least break this record… Athlete Highlight of the Week Today’s athlete highlight will be a shared honor and it goes out to those that have gotten their first double under within this past week. If your name wasn’t written on the whiteboard, let us know because we want to add you to the list. Mike Arnoni Daniella Capraro Adam Delumen Jackie Duclos Mike Levonick Frank Martoscia Taylor McGrath Jack Murphy Great job everyone. This is a milestone accomplishment! Workout of the Day Skill: Controlled Jumping Squats P1) Technique & Practice P2) 10 EMOTM for 5 Minutes (45/30) P3) 5-5-5-5-5 WOD: ***Unlisted*** Since we are approaching the season, it is modeled after the CrossFit Games Open format. It may be fun. It may be grueling. Either way, scaled or RX, you'll be glad you did it. Today's Movements Include: Jumping Squatting Swings Light Weight Overhead Successive Hip Flexion and Extension Post by Erik

Working on Six Pax

Thu, 13 Feb 2014 08:31:41 -0500

**Evening Update**: Ok small change of plans. We are not meteorologists or storm-chasers and this winter has been very frustrating trying to keep everyone happy, yet safe. Because there seems to be a temporary lull in the snow fall, Coach Pat (aka "Scribs" aka "Scrubs" aka "Cat Scribner") will be heading up to open up shop for 1 All Levels Class at 6:30pm at the Blue Gym. Repeat: 6:30 All Levels at Blue Unfortunately, the weather looks to be taking another turn for the worse overnight, and the morning classes are in jeopardy at the moment. Please stay tuned to the email and website for announcements. As I’m sure as everyone expected, I am going to close up shop for the rest of the day. The weather is pretty bad and it’s only going to get worse. To ensure everyone’s safety, all remaining classes have been cancelled. Stay inside and keep warm. Let's not get too comfortable and allow Winter Storm Pax to stop us completely. All you need is a small indoor space for today's workout. Here is a modified version of today’s workout to do at home: For Time: 100 Hollow Rocks 80 Hand Release Push Ups 60 Jumping Lunges 40 V-Ups 20 Max Effort Broad Jumps Record your scores in the comment section. Post by Erik

Will You Be My...Partner?

Thu, 13 Feb 2014 22:00:51 -0500

**Update: No 5:15am Class this morning** (Check back throughout the day for further adjustments) Alright Tribe, Trying to track these storms lately has been like trying to find Waldo in a candy cane factory. Snow, sleet, rain…more rain. More snow! Frustrating I know. Stay tuned to find out what we’re going to do for you because of it.. But First: Registration for The Open is due today. Scaled or Rx get it in! After that all you have to do is follow these easy steps on event days: Show up Do your best Go Home The Open is something you won’t want to miss out on. You can say “there’s always next year”…But who the hell wants to wait a whole year? Be apart of the team. Competitors Class: Tomorrow we will be experimenting with a split class: Gold Gym- 10:00AM- Ladies Blue Gym- 10:00AM-Fellas Okay so here’s the deal. The snow has been messing up everyone’s routine. It sucks I know. But we want to make it up to you. This is why we’re already going to let you in on a glimpse of “Big Things Spring.” Big things are always on the way...you know that. But when the weather gets warmer and the shovels are put away there’s no way of knowing what we’re going to throw at you next. All we can say is..be ready. So, to make up for these random snow days we’re forced to turn into rest days we want you to make them up when it really matters. This is why any current member of CFLI during the entire month of April will automatically be upgraded for FREE. You come once a week? Well now it’s two if you want it. 3x? I challenge you to try a 4th. See where we’re going with this? Think about it. In two weeks from tomorrow most of you will be testing your limits by taking on The Open for a 5-week span. You’re going to be training hard, staying on top of your game, and giving it everything you’ve got for the entire month of March. April hits and that extra free day is going to seem like a joke. But it will keep you’re motor going, get you summer ready, and it won’t cost you an extra cent. Memorial Day weekend will be right around the corner and you’ll be hotter than the sand and bigger than the ocean. Not to mention you wanting to stay on top of your game for what we’ve got stored. I’m hearing rumors of one of the biggest events we’ve ever had. But then again those could be rumors. The snow issues are completely out of our control, but we are going to control the things we can and make everyone as happy as possible. Hope that helps! WOD 10 Minute AMRAP Partner 1) 5 Burpee Pull Ups 10 SDHP (95/65) Tag Partner Partner 2) Max Rep Box Jumps (24/20) At 10:00 – Each Rows exactly 2min (Max Calories) Score – Total BJs + Total Row Cals

Let the Games Begin....

Mon, 17 Feb 2014 08:34:11 -0500

Registration for our portion of the event is officially closed. If you missed it for some reason, please call by noon today for any last desperate attempt at getting in. From this point forward, there will be a small late fee and no guarentee of a T-Shirt :-( I hate to sound like a grump, but we have to plan this thing out! This will be our biggest challenge and our event challenge yet! Also, don't forget to register for the official CF Games Open if you plan on competing in the Rx division, helping the team, or seeing how you stack up against the world. Click here to register: http://games.crossfit.com/ This week: Wednesday: 6:30pm - FREE Rock Tape Seminar with Dr. Dan Holland 7:30pm - Volunteer Interest meeting, judges and crew needed! These meetings will take place back-to-back at the Gold Gym. There will be no 6:30, 7:30, or 8:30pm sessions at the Gold Gym on this night. Skills: Agility Drills 1) Cone Drills (Change of Direction) 2) Suicide Shuffle (Lateral motion) WOD: For Time: 100 Ground to Overhead (45/25) Every minute: 10 Russian Twists ____ Burpees (1 on minute 1, 2 on minute 2, etc)

Meat & Meet

Tue, 18 Feb 2014 09:38:02 -0500

Don’t be alarmed. This isn’t a grammar lesson. We would just like to make you aware of two events that we will be adjusting our schedule for tomorrow. So, first things first… Wednesday's Gold Gym classes will only be running at 4:30pm and 5:30pm. Meanwhile, all Blue Gym classes will be unchanged. Meat Why would we make a schedule adjustment for the middle of the week? Clearly it will be beneficial to any that attend. First, Dr. Dan Holland will be hosting a seminar on the proper function and application of our newest pro-shop product, Rock Tape. The tape is designed to grip our skin and actually reposition some of the meat below. If we are going to tape up, it is important that we do it properly and understand that this practice will not cure any neglected preexisting injuries. Dr. Dan has visited us before and he really knows his stuff. If you have the time to pop in to the Gold Gym at 6:30pm tomorrow, come on in. You may not want to miss this one. Hey Dr. Dan. Where did you get those sweet shorts? Meet Listen, my children, and you shall hear of the 7:30 meeting to volunteer. In case you are wondering, it won’t last too long, fellow. You earned a gold star if you caught what I just did there. The meeting is scheduled for 7:30pm tomorrow at the Gold Gym (following Dr. Holland’s seminar). This year’s CGF Open event is going to be a whole different experience than years past and we may need your help. If you know that you can be there and think that you may want to lend a hand, this is the meeting for you. If you can’t make the meeting, that won’t rule you out completely, but you should see us afterward to find out what you missed. These shirts will be given to any volunteers. Oh yeah, you’ll be official! Workout of the Day Strength: P1) Front Squat 5-5-3-3-1-1-1 P2) 1RM Front Squat P3) 1RM Hang Squat Clean Thruster WOD: For Time: 10 to 1 Wall Balls (20/14) Box Jumps (30/24) *Today’s workout may or may not include an unlisted element! Post by Erik

Athlete Highlight & Schedule Adjustment

Wed, 19 Feb 2014 09:05:23 -0500

I lean toward spilling the beans about who this week’s Athlete Highlight is, but I don’t want to spoil the surprise. Then again, maybe I already have. If you didn’t catch the major hint that I already gave you, you’ll have to read on. If you missed yesterday’s post, you’ll even get a chance to see the news on today’s schedule adjustment. Not only has today’s recipient made numerous strides within his/her own physical progress. He/she is a major player within our community. They attend various events, frequently bring new people into our community, and have attended various local (and semi-local) competitions. This is a person that attends numerous skill sessions, has improved with the dreaded pull up, and consistent challenges himself/herself both in and out of the class. So here it is. Congratulations to… Aileen Martocia Schedule Adjustment Remember that we have two events that we will be adjusting our schedule for today. So, first things first… The Gold Gym will only be hosting classes at 4:30 and 5:30pm tonight. Meanwhile, all Blue Gym classes will remain unchanged. Dr. Dan and Using Rock Tape Why would we make a schedule adjustment for the middle of the week? Clearly it will be beneficial to any that attend. First, Dr. Dan Holland will be hosting a seminar on the proper function and application of our newest pro-shop product, Rock Tape. The tape is designed to grip our skin and actually reposition some of the meat below. If we are going to tape up, it is important that we do it properly and understand that this practice will not cure any neglected preexisting injuries. Dr. Dan has visited us in the past and he really knows his stuff. If you have the time to pop in to the Gold Gym at 6:30pm tonight, come on in. You may not want to miss this one. CrossFit Games Open Volunteers Only Erin Mcnamara picked up on the Longfellow reference yesterday, but everyone else will still be invited to tonight’s meeting anyway. So, hightail it down to the Gold Gym at 7:30pm tonight (following Dr. Holland’s seminar) to gather more information about being an Open volunteer. If you know that you can be there and think that you may want to lend a hand, this is the meeting for you. If you can’t make the meeting, that won’t rule you out completely, but you should see us afterward to find out what you missed. This year’s CGF Open event is going to be a whole different experience than years past so get involved while you can. Workout of the Day Skill: Work from the Hollow Body Position WOD: 3 Rounds: 2 Minutes: 5 Strict Pull-Ups 10 Kipping Pull-Ups Remaining Time – Max KB Swings (70/53) 1 Minute: Rest 2 Minutes: 10 Ring Push-Ups 15 Reg Push-Ups Max Kb Swings 1 Minute: Rest Post by Erik

#TBT

Thu, 20 Feb 2014 09:27:30 -0500

It's Thursday and do you know what that means? Throw back Thursday! Can you guess what CFLI couple is up today? #TBT #throwbackthursday #CFLImembers Here are some quick demo video's for some strenght's you might be doing today. WOD 12 Min AMRAP 100ft Walking Lunges 100ft Broad Jumps 10 Burpees 30 Sec. Rest Post by Patrick

The Safe Word is "Brisket"

Fri, 21 Feb 2014 08:15:09 -0500

Squad, Get used to seeing videos like this over the next five weeks. Once that Open WOD is announced Thursday night you’ll be getting a mobility video to help get you prepped for your Saturday throw-down.. which might I add look something like this.. This video will help you with getting that darn posterior chain ready for today’s workout. If you want to fast-forward to the stretch it’s at the 4 minute mark. If you want to learn something stay tuned for the entire thing. The safe word is “Brisket”. Competitors- Last class tomorrow at 10:00am. One week from tomorrow we’ll be waking up getting ready to hit 14.1. Stay healthy, stay sharp, and be prepared for anything. Mobilize what’s tight, rest what hurts, and practice your weaknesses. We know we’re guaranteed to see movements like these pop up over the next five weeks.. Burpees Double Unders Wall Balls Pull-ups/C-2-B Pull-ups Snatches Box Jumps Push Press/Jerk And so on.. If all of those were in a WOD how would you make out? We now have 12 designated time slots for you to come in and work on things like the ones listed above. Four of these slots are in some of our most popular time slots for your convenience. So popular that we had to in fact make them parties. By no means are these times limited to Open competitors. If you have a weakness we want to see you there. If you don’t we’ll see you at the CrossFit Games in July. "Some people want it to happen, some wish it would happen, others make it happen." -Michael Jordan Strength: 7 Sets of the following: P1: 1 Deadlift, 1 Hang Power Clean, 1 Push Press P2/3: 5 Deadlifts, 3 Hang Power Cleans, 1 Push Jerk WOD: Max Reps of the following: 1 Min-Deadlifts (135/95) 2 Minutes- Burpees over Bar (lateral jump) 3 Minutes-HPC 4 Minutes- Row (cals) 5 Minutes- C&J Score= Total Reps + Cals

1st Week of the Open

Sun, 23 Feb 2014 21:13:13 -0500

The Open is finally here! We've been waiting in anticipation for so long and now this Thursday WOD 14.1 will be announced! Who's excited?!?!? The Olympic's are over and the Games begin... Dont Forget: Athletes Meeting- Thursday, 7:30pm @ Gold gym If you competing in the open I hope you all got a chance to check this out: Further details about Saturday night will be out this week. This will include Heat announcements and times. Strongman class was another success! Great job to all those who participated. Awesome job Erik! And now what you've all been waiting for.. The WOD: Strength 5RM Squat Conditioning 12min AMRAP of: 40 Burpees 20 Squats (135/95) Post by Brianne

Friends & Family

Tue, 25 Feb 2014 09:46:50 -0500

People love sharing CrossFit with their friends and family. It just feels good to be the catalyst of positive change in someone else’s life. Whether a friend makes physical, mental, social, or emotional progress, it’s always nice to be a part of it. There will be a couple of new ways to get others involved starting this week. So, if people have been asking you about CrossFit or have even been busting your chops because they don’t know what it’s really all about, we have broadened their opportunities to experience CrossFit Long Island. The CrossFit 101 course will be shifting from a $99 investment to a $99 deposit. There are limited spots in the course, so we use your deposit only to hold your spot in the class. Upon completion of the entire course, the $99 that you put down will be yours to do with what you choose. You can put it toward a membership with us or we can slip it back where it originally came from. In short, if you attend the three CF101 classes, the entire course will be free. Everyone interested can give us a call at (631)909-4849 or leave a message through our “contact” link above. Here is a look at some of our most recent CF101 graduates. Would your friends and family like to see CrossFit before trying it out? There may be no better time than March 2014! Throughout the month, CrossFit Headquarters will be running their worldwide search to find our planet’s fittest athletes. For the first five weeks, the workouts will be performed wherever and whenever the athletes can get the work done. We, however, are offering our members the optimal environment to perform at their best. Every Saturday at 5pm, team CrossFit Long Island will be hosting an all out CrossFit Games WOD crushing event. It is going to be fan friendly, so spectators are encouraged to be in attendance. This will be a great chance for friends and family to experience what we are all about. In fact, if you happened to come across this daily post by chance, you are still welcome to stop in and check out the event. All are welcome, but be ready for an event bigger than ever before! Click for a Free CrossFit Games App (Apple Only) Workout of the Day Skills: Rowing KB Swings Pull Ups WOD: "Hell-en" 3 Rounds of: 2 Minute Max Calorie Row 1 Minute Max KB Swings 1 Minute Max Pull Ups 1 Minute Rest Post by Erik

Athlete Highlight

Wed, 26 Feb 2014 08:54:23 -0500

Last Friday was a tough day for many of us. It turns out that one of our members may be headed to prison… as a corrections officer! Kenny Lamb finally got the call and will be heading to the academy very soon. We are all proud of him, but we will miss him dearly, especially Kaitlyn. (Get it? Like “DEERly”. Okay, I tried.) Anyway, Kenny has been a great addition to our gym. When he first came here, he decided to sign up for the CrossFit Games with little experience and surprised everyone with his performances. He continued to act as a motivating factor for other members over the following year. For a short period of time, Kenny left to explore whatever else was out there in the local CrossFit scene. As no surprise, he eventually settled back down with us as his main gym. Of course, we were glad to have him back until this Friday when we had to send him off. As someone who pushes pretty hard, someone who tests their CrossFit fitness outside of the gym through kickboxing, and someone that has left a lasting impression on our community, today’s athlete highlight has been extended to… Kenny Lamb Good luck at the academy and be sure to stop in whenever you are around! As for everyone else, you better stay out of any serious trouble or you may have to deal with one "bad-A mofo" while you’re locked up in the old stony lonesome! Also, thanks for trying to soften the blow Kenny Caliendo, but that’s not quite what we're looking for when we think “Kenny Lamb”. Mail Call With the CFG Open coming up for us this weekend, there will be some adjustments that will be made. An email went out yesterday with moving Friday night classes to the Gold Gym as the most significant change. This will begin this Friday and last throughout March. Volunteers can expect to be receiving additional emails from the coaching staff. Workout of the Day Strength: Push Press P1) 3 - 3 - 3 - 3 - 3 P2/3) 3RM WOD: (CFG Open 13.2) 10 Minute AMRAP 5 Push Presses (115/95) 10 Deadlifts (Same) 15 Box Jumps (24/20) Post by Erik

Throwback Thursday

Wed, 26 Feb 2014 22:32:50 -0500

Can anyone guess these CFLI siblings? #TBT #CFLImembers #throwbackthursday Strength P1: Hang Squat Clean 2-2-2-2-2-2 P2/P3: Hang Squat Clean (above knee) 2 EMOTM for 10min @ 80-85% WOD 20 T-2-B 20 Hang Squat Cleans (105/80) 20 Burpees 15 T-2-B 15 Hang Squat Cleans 15 Burpees 10 T-2-B 10 Hang Squat Cleans 10 Burpees Post By Patrick

Let The Games Begin!

Fri, 28 Feb 2014 08:43:52 -0500

Hey Wodaholics, A couple of quick reminders before we get this post blazing.. All Classes today are being held at the Gold Gym. This will continue on Friday’s throughout the month of March. The two late morning classes have been combined to one “All Levels” class at 9:30AM for Friday’s starting today and also lasting through the month of March. Judges prep class tonight will be held at the Blue Gym at 6:00pm. Athlete’s prep class will be held tonight at the Blue Gym at 6:30pm. The temporary March Schedule is officially in full swing. Make sure you check for any changes that may affect your normal WOD time. Weekend Warriors see you tomorrow at the Gold Gym. LET THE GAMES BEGIN! Last night the world was taken by surprise as they announced the first workout of the 2014 CrossFit Games Open. Shockingly, they took Throwback Thursday a little too seriously and redid the very first workout of the 2011 Open Season-The first Open WOD ever. 10 Min AMRAP: 30 Double Unders 15 Snatches (75/55) Thanks to everyone who came down to watch the announcement. It was an excellent turnout with a serious series of “ohhhhh’s” and “ahhhhh’s” the second it was announced. Those who were here got to witness the live coverage of two of the best competitors in the world go head-to-head in the ultimate 10 minute throwdown.. I’m talking about this.. Pat and I had the ultimate bro-down throw-down last night only moments after the WOD was announced. With the crowd roaring, the cameras rolling, and a heated rivalry (?) both of us were able to push each other to achieving over 300 reps. Intensity? Intense-City. Thanks to all who came out. We’ll get to see you throwdown tomorrow! The CrossFit Long Island Open Series Starts tomorrow at 5PM with Open workout 14.1 Spectators are welcome. **Competitors and Judges** Heat times will be e-mailed and posted online later this afternoon. Remember, Gold Gym will be deemed “Athlete’s Village and will be open to warm up. We will have heats streaming live from the Blue Gym on the big screen so you don't miss a beat. Please try to coordinate carpools to the Blue Gym with athletes of the same heat as we expect parking to be limited. Last but not least. Anyone participating or spectating tomorrow we advise you to wear at least two pairs of socks. Why? Because we’re going to knock your freakin’ socks off. Be ready. Here are two great Mobility WOD's to get you prepped on 14.1: Shoulders: Hamstrings and Pos. Chain (b/c they will get rocked as well) WOD: "30 for 30" 4 Rounds of 30 Seconds on and 30 Seconds off of the following: -Power Snatch (75/55) -Row (calories) -Split Jumps -Muscle Ups

Update on the Open

Sun, 02 Mar 2014 20:52:55 -0500

Hey folks, doesn't look like the storm is going to be as bad as expected, and most classes should be running as scheduled. However, because of the timing of the snowfall being forecasted (between 2am-7am), we are going to cancel the 5:15am class. At this point I see no reason that regular schedule won't resume after that, but stay tuned. Now for an update on the Open: It was pretty insense at CFLI's 1st Open WOD this year (14.1). The crowd was going crazy and so were the coaches... Everyone laid it out on the line and all who participated should be proud. Those who strugled with double unders were able to stay calm and accomplish more then they thought. Those who felt the weight would get heavy, surprised themselves and kept on lifting. There will be more specific details on the open and announcements on the top scores later so stay tuned. (Check the leaderboard at the Blue Gym) Skill Rope Climbs WOD 3 Rounds for time of: 10 C-2-B Pull ups 1 Rope Climb 10 Burpees 1 Rope Climb Post by Brianne

The Open is Closed, For Now...

Tue, 04 Mar 2014 09:04:59 -0500

Bright lights flashing, a massive crowd roaring, team spirit everywhere, a hot mist in the air, and competitors putting forward their very best all made this past Saturday night and experience that won’t soon be forgotten. You may have seen pictures or videos floating around and there will be more to come. There was even a live video feed to watch from home during the final heat of the night. The scene closely emulated that of an old school prize fight and each participant brought the energy to support it! Many athletes surprised themselves by performing better than expected. Some scored higher than their original goals and others even executed their milestone first double under. Friend and family were there to share these moments as well as some faces that we haven’t seen in a little while scattered throughout the bleachers. Once again, our community participation (both competitors and spectators) made an event burst well beyond its projected potential. Although it was a packed house, we know that sometimes people have prior obligations. CrossFit Games 14.1 (formally 11.1) is done, but if you missed out on the fun, you still have next Saturday to get in to watch the action. Keep your schedule open for 5pm on this Saturday night if you plan to immerse yourself in the heart-pounding action. There are four more weeks to go! What are your thoughts on last Saturday’s event? What are your predictions on the next workout, 14.2? Jacqui’s Taking it All Off! One of our long-running members, Jacqueline Foss, is taking it all off! She is going to be turning heads with this bold action in 10 days from today. Maybe I should say “this bald action” because it’s her hair that she’ll be taking off. Yowza! A move like this can make a woman feel pretty vulnerable, but Jacqui is brave enough to do it for all to see. I can bet that it’s going to be quite the sight to take in. If you would like to be part of this monumental event, Jacqui will gladly accept any donations that you would like to put forward. Check out her St. Baldrick’s page! Workout of the Day Strength: Push Press WOD: 4 Rounds for Time 15 Push Press (95/65) 15 T-2-B Post by Erik

Athlete Highlight

Wed, 05 Mar 2014 09:44:57 -0500

While in the Gold Gym lobby yesterday, I heard a big commotion coming from within the gym. Everyone was clapping and chanting one person’s name. You would have thought that some world renowned celebrity came strolling in the back door. It turns out that the entire class has turned their attention to one athlete attempting a three rep personal record at the push press. They went into it with doubt in their head, but came out with a successful triple of 100 pounds. Booya! Later, as the class came to an end, the cheering began again. I had to see what all of the excitement was about. Sure enough, it was the very same person working down to the wire to finish the workout of the day. They weren’t cutting it close because he/she was slacking. Oh no… This person was one of the members to finish the workout as prescribed! They got their little piggies (wee wee wee) all the way to the bar on every rep. It was a major accomplishment and an experience for everone in attendance. Today’s athlete highlight is: Heather Apsel Keep an eye on this animal in class because she keeps making strides and shows no sign of slowing down. See if you can keep up with her. Great job heather! Reminder Don’t forget about Jacqui’s St. Baldricks charity event. Donations are welcome here. Workout of the Day Strength/Skill: P1) Movement Review P2/3) Snatches WOD: For Time: 20 Deadlifts (275/205) 20 Front Squats (185/120) 20 Snatches (135/95) P1: Power Snatch Post by Erik

Throwback Thursday

Thu, 06 Mar 2014 09:02:18 -0500

Its Thursday and you know what that means!!! Throw back Thursdays!!! I will give you a hint. He has never been found in the gym with his shirt on and he is soon to be a Daddy. #tbt #throwbackthursday #CFLImember Matt Hauser showing us how to climb that rope. Denise Marchese aka D-Dog showing off a perfect Burpee. Skill Rowing Tips WOD Alternating Tabata 8 minutes Push ups Sit-ups 2 minutes Rest Alternating Tabata 8 minutes Gronners Jumping Lunges Post By Patrick

14.2? C'mon Man..

Fri, 07 Mar 2014 09:30:17 -0500

Hey gang, I know many of you have been stressing all week…what is 14.2 going to be? We saw some wild predictions….and not one came close. Don’t worry we’re going to give you some tips and tricks for this beast they through at us last night but we have a couple of things to talk about before hand. Winner Winner’s Chicken Dinner’s: Last Saturday we had a serious battle with the highly technical Snatch and the dreaded Double Under. Pure Pharma knew it was going to be a good one so they came, set up shop, sponsored week one, and even had a couple of prizes for our top competitors. Our Members with the highest scores on 14.1 for the Men’s Rx, Women’s Rx, and Master’s division are as follows: Men’s Rx: Kenny Lamb (284) Jack Marchase (283) Women’s Rx: Jess Kenna (265) Domenique Derosa (261) Master’s Division: Brian Costello Nice job competitors! Please stop by tomorrow during registration for 14.2 to receive your prize! Jacqui Foss and the battle to go bald! Quick reminder that one of our dedicated members Jacqueline Foss will be shaving her head for this up coming St, Baldrick’s. On Friday, March 14th she will be going completely bald for the cause at the Centereach Fire Department. Anyone who participated in our St. Baldrick’s charity last year knows how truly special this event can be. You can help Jaqcui conquer childhood cancer by going to her donations page and showing your support. There is only 1 week left! Jacqui's Donation Page 14.2 Everyone watched, nobody was happy, and some even cried last night for the announcement of 14.2. Overhead Squats and Ches-2-Bar pull-ups!? C’mon mannn. Don’t worry athlete’s we’re here to help. First off.. let’s explain it one more time in case you were confused.. From 0:00-3:00Minutes 2 rounds of: 10 overhead squats, (95 / 65 lb.) 10 chest-to-bar pull-ups (you must complete these two rounds by the 3:00 minute mark to move on). From 3:00-6:00 2 rounds of: 12 overhead squats, (95 / 65 lb.) 12 chest-to-bar pull-ups (Reps increased- Again, must complete to move on). From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups (This pattern will continue until the athlete no longer meets the time requirements). Now, we’re going to give you a bit of a head start here with a good chest-2-bar pull-up video. Gymnastics Guru Carl Paoli is going to break it down for you right here right now with a video from last years open. Athletes and Judges Prep Tonight: We are going to combine sessions tonight at 6pm and will last for approximately 1 hour. This will be followed immediately by any make-ups for 14.2 at 7:00pm so stick around and give these guys and girls some support. Any emergency makeups e-mail Ian right away: Ian@CFLongIsland.com Stay glued to your e-mails. Heats and the Scaled version of 14.2 will be sent out later today. Today: Skill/Strength: Squat Clean Conditioning: 500M Row 30 Burpee Box Jumps "In our nature, however, there is a provision, alike marvelous and merciful, that the sufferer should never know the intensity of what he endures by its present torture, but chiefly by the pang that rankles after it." Nathaniel Hawthorne Post by Fog's

WOD 2 in the books!

Sun, 09 Mar 2014 18:25:52 -0400

CFLI Open participants, you've all have outdone yourself again! I can name at least 4 ladies who performed their first chest to bar pull up the day of or day before and then completed over 5 in the WOD. Its amazing what a little self confidence and determination can do. We would love to know if you were excited and proud of your performance. Thank you to The Tens Institute for sponsoring our athletes this Saturday. Winners will recieve high quality suppliments to enhance recovery and training. Next weeks sponsor is FitAid. They will be shipping out cases so all participants can try one if they havent yet. Skills Handstands, HSPU, Muscle ups WOD For Time: 50(5) - 40(4) - 30(3) - 20(2) - 10(1) Double Unders Sit Ups (HSPU) (Muscle Ups) Post by Brianne Tomorrows movements- Cleans and Rope Climbs

14.2 Review for You

Tue, 11 Mar 2014 09:27:25 -0400

If you are anything like me, then you may have thought that last week's open event couldn't be topped. As coaches of a super dedicated community, we weren't planning on throwing out the towel just because we had a tough task at hand. Now, in retrospect, this past weekend was clearly the better of this year's open events so far. Having qualifying checkpoints built into the workout certainly made things more exciting. However, the biggest factor without question was the energy that each athlete spectator brought to the table. All of the bells and whistles (maybe I should say boomsticks and air horns) do nothing for the event without all of you there to make each night the success that they turn out to be. Many of this past weekend’s athletes put on an absolute seminar. On one end, some people burned through multiple cycles of the workout. On the other, a strong handful of people were able to fight through their very first chest to bar pull ups. On both ends of the spectrum, those looking on were, without question, impressed. As a small follow-up, this week's prize winners will be announced soon. If Dave Castro can build the suspense each week, why can't we? Until then, here are some standings to look over. Pomp & Circumstance Take a good look at this week's CrossFit 101 graduates. There is a good chance that you will see some of these faces around if you haven't already. Workout of the Day Skill: Tall Cleans WOD: 12 Min AMRAP 1 Rope Climb 200m Run 3 Candlesticks 4 Tall Cleans (95/65) Tomorrow’s Movements: Subject to Weather Post by Erik

Community Day & Athlete Highlight

Wed, 12 Mar 2014 09:34:44 -0400

***ATTENTION*** Today’s Junior Varsity class will be held at the Gold Gym. All adult classes will be held at the Blue Gym. Skill Party is still at Gold. Hey pack. Since everyone had such a good time during our most recent community day. We are going to bring everyone together again today. So make sure that you head over to the Blue Gym for some good times with all phases in the same class. As always, the class will be challenging while beneficial, but today you can add a little mingle with your muscle as you get to know some newer faces. Come in and put your best foot forward because this one is going to put your legs to work! Athlete Highlight One with great dedication and determination deserves an immense portion of respect. We have a good handful of athletes that consistently try to redefine their limitations. We see them in a great collection of our classes, at numerous skill parties, and even investing themselves further through private sessions and additional work at home. For many of these go-getters, the extra work is paying off in dividends. For example, after a lengthy hiatus, one of these athletic role models jumpped right back into the fire and is hitting it harder than ever. Between attacking various milestones and hitting it hard during our Saturday night open events, it would be really hard to overlook this person. Keep an eye out for… Rich Shortell As the only Rich that CFLI admires more than Froning, you should be proud of what you put in and what you have been earning for yourself in return. Great job! Workout of the Day Skill: Man Makers WOD: 16 Min AMRAP 2 Min) 40m Prowler Push (255/155)* Max Walking Lunges 2 Min) 4 Man Makers (36/26) Max Walking Lunges 2 Min) 200m Run* Max Walking Lunges 2 Min) Rest *These movements are subject to be modified due to weather. Tomorrow’s Movements: running, hops, squats, push ups, wall walks Post by Erik

TBT

Wed, 12 Mar 2014 22:14:24 -0400

Its Thursday you know what that means!!! Throw back Thursday. #tbt #throwbackthursday #cflimembers For those of you instagram lovers did you see the picture that the Main CrossFit feed posted? A picture of last years open taken by Sean Cleary aka @supercleary. Check out Mr. Charlie Appel aka Apple and Brainne's nails. WOD 20 Min Running Clock: Buy In: 400m Run w/ 2 plates (25/15) 400m Run w/ 1 plate (25/15) 30 Lateral Hops Over Bar Remaining Time:* 1 Jumping Squat (95/75) 1 Hand Release Push Up 1 Wall Walk *Reps increase by 1 each round. Post by Patrick

14.3

Fri, 14 Mar 2014 09:14:27 -0400

Howdy Tribe, 14.3 is basically the Wednesday of the Open. This throwdown is like a hump day. It’s your hump WOD. Only two more after this one. Go into it positive! Third time’s a charm? Athletes be prepared and judges stay sharp. We’ll get to the actual WOD and how to tackle it but let’s stay on judging for a sec. Last week it appeared that “No-Rep Ronnie” and “Doesn’t Count Diane” was in the house. I was hearing no-reps left and right and rightfully so (if it’s not a legit rep-don’t count it). There was a bit of complaining, some whining, and a whole lot of frustration. As part of the coaching staff and a head judge you better believe...I was happy. The issue isn’t the no-rep. It’s the no no-rep. No No-Rep: (n.) Counting a rep when standards of that rep were not achieved. Ie: Mary’s judge allowed her to compete 20 front squats although the crease of her hip did not pass below the knee. There were no no-reps. Synonyms: Bro-Rep Now I’m not saying this happened in either of our events so far. This is just something we need to keep an eye out for. Believe me I heard many complaints about getting no-repped and not-a-one about not getting no-repped. However, the workouts will be getting harder and the frustration will become greater. This is something we want you to just be aware of. You may have to take your friend hat off for a few minutes and make some calls you wish you didn’t have to. Athlete’s you are just as accountable as your judge. If you know you didn’t touch, hit, tap, reach, lock out, etc.. then don’t count it. We are a community that has been built up to this point by honesty and integrity and we will never sacrifice either of them for “a rep.” “Almost only counts in horseshoes and hand grenades.” -Frank Robinson **Athletes and judges stay tuned for heats to be sent out later today.** Here it is..14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 15 box jumps, 24 / 20 15 deadlifts, 185 / 135 15 box jumps, 24 / 20 20 deadlifts, 225 / 155 15 box jumps, 24 / 20 25 deadlifts, 275 / 185 15 box jumps, 24 / 20 30 deadlifts, 315 / 205 15 box jumps, 24 / 20 35 deadlifts, 365 / 225 15 box jumps, 24 / 20 Let’s Prep: Check out this link below. It will take you directly to a site specifically aimed at getting ready for 14.3. Get on it! Mobilize Me For 14.3 Quick K-Star Vid for a couple of good deadlift preparation suggestions: Today: Skill: Max Height Box Jump WOD: For Time: 10->2 (decreasing by 2's) Burpee Box Jump (30/24) SDHP (115/75) KB Swing (70/53)

St. Patty's Day!

Mon, 17 Mar 2014 09:30:15 -0400

Happy St Patty's Day! I hope your celebration doesn't interfere with your training, cause we have a good one in store for you today! Today you will be challenged by a little thing called "coordination", let's sharpen those skills... We will be alternating legs today with our split jerks. This will make the movement even more challenging than usual, so be ready. The man below demonstrates a few decent reps. However, his recovery (return to starting position) is stink-o. Where I come from you get hit with burpees for recovering like that! Open Competitors: Still a little banged up from 14.3? Try this active recovery at home, in the mobility room, or even at work at some point today. You'll be glad you did! Speaking of 14.3, stay tuned tomorrow for a sumary and annoucement of this week's winners! I'll start by saying this: If you have not been down to one of these events yet, you are missing out! And that might be the understatement of the year. We WILL see you this week! That is an order! As you can tell by the picture, the athlete's had a great time as well! Skill: Behind the Head Split Jerk (alt legs) Strength: 1 rep / 10 seconds x 1 minute (al legs) Rest 1 minute x5 WOD: 5 Rounds for Time: 10 BTH Split Jerks (165/115) (Alt legs) 30 Box Side Steps

Finally Free from 14.3!

Tue, 18 Mar 2014 09:49:18 -0400

Wow... and I mean wow! This weekend brought on another display of pure athleticism. I don't even want to write about it because words alone can't do the event justice. You really should have been there, and although acceptable excuses for missing out are scarce, they do exist in a few cases. So without further ado, allow me to attempt to recreate the scene. Understand that creating a duplicate of the Mona Lisa will never do true justice to the original. Likewise will be my attempt to emulate Saturday night's event through words alone. All is calm before the storm. The stage is set but the hosting arena has no awareness of the energy that it will soon have to encapsulate. Bleachers surround the pit illuminated brightly by the venue's blessing of the mayhem in which the bodies on display will soon endure. Reminiscent of the Roman Coliseum, a grand audience would soon fill this area with cheers of approval. Many also empathizing with the scheduled torture that will be portrayed before them shortly. The inevitable and eventual arrival of both athletes and spectators instantaneously brought the venue to life. The mass accumulation of energy hit the room like a raging inferno. The blend of nervous tension and blissful anticipation soon yielded an intoxicating concoction of Shakespearian drama and suspense. All were engulfed by a festering impatients within the few short minutes prior to the event's commencement. However, few could fathom what they were truly about to witness, or perhaps, directly experience. Thunder roared mercilessly through the building as weight was continuously being deadlifted with the raw power of mythological beasts. Adrenaline acted as an elixir of never ending will and fortitude. With great awe, the crowd witnessed an incredible transformation. Those whom were just man-handling barbells like bloodthirsty barbarians were suddenly as gentle and graceful as hummingbirds. Under wide ranges of fatigue, each competitor called upon their determination to heave themselves to the apex of a large wooden box. They all moved with great speed, but yet possessed incredible levels of precision. Each athlete repeated this contradicting cycle, with deadlifting volume and load both increasing, for a grueling 8 minutes that simultaneously felt like both a simple matter of seconds as well as an entire lifetime. Throughout the night, group after group reaked of relentless tenacity as they subjected themselves to this beautiful madness. Every single person maintained the ability to successfully push through the entire block of allotted time. Each one stepped in, put forth their best effort, and then came out a better person because of it. Some results may have seemed minor to the untrained eye, but each triumph was monumental. All exited with a sense of accomplishment or the feeling of pride over what they had just witnessed. Left alone was the arena filled with the intermingling musk and aura of the shocking feats that had just been performed there. The building was empty, but it was in no way the same. Like I mentioned, words alone could in no way paint the picture of 14.3. There will be some multimedia coming at you soon but even that can in no way recreate the true sensation of being on site for the actual event. You have two more weeks to do this right. This Saturday night at 5 p.m., the next mystery workout will be performed. Join us and see for yourself what I am unable to recreate through text alone. Besides, we are going to have Progenex in the house! Who doesn't like a direct experience with our sponsors' products each week? Workout of the Day Skill: Work from the Tripod Position WOD: 15 Min AMRAP: 200m Run 7 Tripod Kick Ups* *P1 – to push-up position (w/push-up at end), on wall or on box if you can’t tripod *P2 – to wall (as high as possible) *P3 – freestanding with one second controlled hold Post by Erik

Athlete Highlight

Wed, 19 Mar 2014 09:56:37 -0400

There are just so many great things going on at CrossFit Long Island these days that there are easily multiple athletes that we could highlight. People are coming in each day and surprising people with what they can achieve within the confines of a one hour class. More importantly, they have been surprising themselves as well. It’s true that most of us do CrossFit for ourselves, but when your facebook is blown up with messages before you even get home, it tends to feel pretty good. That is part of CrossFit’s community appeal. Some people subscribe to the notion that your behaviors will come around full circle at some point. Religious or not, many people in our western world have adopted the concept of payback through karma. This doesn’t suggest that you will be reincarnated from the afterlife due to an accumulation of positive dharma, but we have adopted the basic principal that if you do good things, good things will come back to you. Sure, if you treat your body well, you will thrive both physically and emotionally, but this concept is generally directed outwardly to others. When we help others’ potential flourish, our community, as a whole, is subject to grow in many ways. There are many people who practice this behavior. There is no way that anyone can argue that with any merit. However, it all had to start somewhere. When we were only a small operation, we had a member that was the pioneer of going above and beyond for her fellow CFLI members. Now years later, she is still going strong. This person spends countless hours with us, volunteers whenever possible, rarely (if ever) misses a community event, showers others with gifts, and always has a great attitude in the classroom environment. With all that being said, this past week, she broke through a physical, mental, and emotional barrier all in one shot. It only took one member to get the ball rolling and then this person’s online acknowledgement was showered with congratulatory comments. We all know how paralyzing attempting high box jumps can be, so here is a reaction from today’s spotlight. You better know her, because whoever you are, she knows you! Today’s athlete highlight is a classroom motivator, a community superstar, a dear friend, and a longtime member. Kudos to… Jerilyn Stanton Keep pushing hard and you will continue to make strides. Way to go Jer-bear! Workout of the Day Strength: Sumo Deadlift WOD: As far as Possible in 15 min: 400m Run 40 Box Jumps (24/20) 30 Wall Balls (20/14) 20 Sumo Deadlifts (155/105) 30 Wall Balls 40 Box Jumps 400m Run Post by Erik

TBT

Wed, 19 Mar 2014 22:15:49 -0400

Can anyone guess who is up this week? #CFLI #TBT #throwbackthursday #cflimember Reminder that all classes on Fridays are at the Gold gym. Has everyone watch my favorite CrossFit Video? It was made over 5 years ago but it is still awesome. Take 10 minutes and watch it. It's worth it, trust me. Skill Agility Course WOD 4 Rounds: 45s On, 15s off Box Kick Thru’s* 45s On, 15s off Vertical Leaps (9ft/7ft) (alt arms) 1 Min Rest (100m run during this time) Score is total reps Post by Patrick

14.4...Death by Grip

Fri, 21 Mar 2014 09:12:01 -0400

Hey Squad, We’re getting right into 14.4 today. Sit tight and stay tuned. It’s a doozy! First things first… Reminder: Athletes and Judges meeting will be tonight at 6pm in the Blue Gym. **Any judge who cannot be here tonight please notify Ian ASAP: Ian@CFLongIsland.com (This includes all athletes qualified to judge as well).** So, Pat and I hit 14.4 last night. It was a ton of fun but it was brutal! Lungs, shoulders, and grip-watch out! Just to remind you here’s what it is: Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) (10ft/9ft) 30 cleans, (135/95) 20 muscle-ups There's already some great strategies surfacing for this one. Take a look at the breakdown of 14.4 by Athlete's Cell Today: Strength: Front Squat 10RM WOD: In 12 Mins or less Athlete must Accumulate: 50 Front Squats (75/45) 50 Tire Flips "When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you." – Henry Rollins Post by Fogs

And the countdown begins...

Sun, 23 Mar 2014 20:01:21 -0400

Another outstanding performance from all the athletes Saturday night. The "Thunder-dome" was rockin' and the MC was bringing down the house. We are now coming down to the wire with only one week left of the CFLI Open. What will be the final WOD? Any predictions? I'm going to throw it out there and I'm sure you are all thinking it as well... Burpees! Now I really hope not, but what would the Open be without everyones favorite CrossFit movement. Everyone rest up for the final WOD this Saturday.. Were going out with a bang! Another potential Open movement will also be performed in todays workout.. The Thruster. CrossFit MettleWorks is hosting a Strong is Beautiful Team competition: Sunday, May 4thRx/Scaled Division 3 Female Athletes per Team$300 per team Click here to register: Strong is Beautiful Strength 3RM Thruster WOD 10 Rounds for time: 3 Thrusters (135/95) 6 Hang Cleans 9 Deadlifts Post by Brianne Tomorrow's movements: Running and Jumping (or rowing dependent on weather)

Confusion in the Air

Tue, 25 Mar 2014 09:18:31 -0400

There seems to be some confusion in the air. Literally... After months of freezing cold weather and a few days that falsely hinted towards a change of seasons, it seems that the weather just doesn't know what to do once again. Reports predicted that it would be mighty cold once again, so we are going to keep things indoors for today. Jen Milian wears away at her Nanos with a series of toes-to-bar. At least for a little while, you will be able to imagine yourself in the midst of spring competing on the crew team of some fancy pants Ivy League school. Oh yes... We have rowing planned again and at this point everyone must be pretty good at it. Alex Romero displays a nearly dead-center wall ball shot. Ah yes, the beauty of springtime. Like so many animals that gracefully hop through the fields in all different fashions, so will you as you perform a variety of box jump movements. If the spring won't to come to us, we will recreate it for ourselves. Lena Koschmann's rack position is exquisite as she hits the power clean's finishing standard. Elementary science dictated that movement often yields heat energy. If you want the change, come and make the change. Get up. Get in. Get moving. Matt Hauser knows how to generate power with a monster kip on the rings. New Kids on the Block Settle down Orfini. I'm not referring to a boy band reunion tour, so you can stop typing the web address for Ticketmaster and stay right here on our page. The new kids that I am referring to are the recent graduates of the CrossFit 101 course. They came. They saw. They conquered Fran. Believe it or not, they still looked this good afterwards: We might need to adjust our insurance plan to keep all of those guns in our gyms. If you see any of these faces around, remember to make them feel at home as you always do. Congratulations to our new members. Let's show everyone else what you can do! Workout of the Day Skill: 2RM Box Jump WOD: For Time: 1000M Row 50 Box Jumps (24/20) 35 Box Jump Overs 20 Burpee Box Jumps 500M Row Tomorrow's Movements: Burpees, Muscle Ups, Clean & Jerks Post by Erik

Athlete Highlight

Wed, 26 Mar 2014 09:56:41 -0400

Nature is a perfectionist. Over countless years of trial and extinction, evolution has been creating the fittest living and non-living elements on the planet. Anything that didn’t mesh well with the global system would cease to exist. You can’t argue with nature, so many of our philosophies embrace it. We stay active and work out today because any animal that ever had to survive without the help of technologies had to work very hard every day. The diet we subscribe to as humans is based off of what allowed us to thrive when nature was all that we had to rely on. Also, we gravitate towards groups because survival often meant being social and using each other as resources. Most people don’t put much stock into the notion that social interaction relates to wellness, but I beg to differ. Once again, our two gyms have been riddled with head-turning performances. As coaches, we notice this and try our best, not only to lead you, but to follow up with you as well. You will often hear us compliment your achievement or give constructive advice with your struggles. Either way, it is human nature to want that extra dash of interaction. Think about it. We experience the first few years of our lives with an over-abundance of stimulation. Everything is new and exciting, and on top of that, everyone around makes silly faces and noises just to get you to laugh. Then we begin to grow up and the attention gradually begins to fade. Sometimes adulthood gives you the sensation of being lost in the mix. Where is all that external stimulation that we once had? Over time, you haven’t become any less of a person. We just tend to get fewer blocks of attention. Although we are social beings by nature, those interactions tend to slip away. Too often overlooked in the outside world, CrossFit Long Island thrives on the human instinct to check in with each other. Whether it be within a family clan, a village tribe, or a larger civilization, we are hard wired to seek out general interaction. As emotionally invested coaches, we want to see your progress along side of you. We crave the opportunities for our members to rise as positive influences on their classes. We anticipate the moments that we can share how excited that we are to see your progress. Now is that time. There is a member that is known for her performances as well as her social contributions. She is no stranger to a night on the town with her fellow CFLI members. If we have an event, you know she’ll be there. She will never shy away from a physical challenge like our competitions, or a test of will like our paleo challenge. This person is an amazing part of the community that always comes in with a great attitude that is highly contagious to those around her. Her confident mindset has brought her to new heights lately. Not only did she almost turn our tires to dust last Friday, but she demonstrated incredible grace in yesterday’s workout. Sure, her 20 inch box was a noble foe at first, but by the end of the skill session she looked like she was jumping up onto a curb on a Tuesday stroll. She then proceeded to complete the workout with over 100 jumps on the very same box. This was a pretty incredible feat with her feet! Today’s athlete highlight will break through barriers, with strengthen bonds, and may even whip to up a fantastic soup when you’re feeling under the weather. It’s my favorite Knicks fan… Alexa Lynch Let’s face it. If you get “the Mayor of Patchogue” to put a ring on your finger, you have to be an incredible person overall. Great work Alexa. We are very fortunate to have you as a part of our community! Workout of the Day Strength: Clean & 2 Jerks WOD: “Double Dippin” 7 RFT 5 Two-Push Burpees 3 Double Dip Muscle Ups 1 Clean & Jerk (225/155) Tomorrow's movements: Your choice (minds blown...) Post by Erik

Throwback Thursday

Thu, 27 Mar 2014 08:38:47 -0400

Can anyone guess who is up today for the TBT? Big shout out to Kirsten "Keeks" Carlock for getting her first Muscle up!!! All that hard work and years of gymnastics really paid off. Did anyone see Brianne on the CrossFit Games Website? Here is the link check it out!!!! http://games.crossfit.com/article/209585-rise-open WOD "Build-A-WOD" Post by Patrick

The Open..Is almost Closed

Fri, 28 Mar 2014 09:28:14 -0400

Happy Friday Squad, So there’s already been a few concerns about this WOD that popped up. I don’t know it looks pretty fun to me! It sure is going to be a burner though. We’ll get to the workout of the day in a bit. But first, let’s talk about 14.5. Burpees and Thrusters!? We knew they were coming but maybe not in this fashion. Castro threw a curve ball at us by making it the first ever Open workout that is for time! It’s going to be a guts race. These two movements combined could in fact be the deadliest duo the world has ever seen. Yes, even deadlier than these two. Here it is: 21-18-15-12-9-6-3 Thrusters (95/65) Bar-Facing Burpees For those of you who missed the action last night you can check it out here. The top five fittest athletes in the world threw down for this one. (Skip to the 24 minute mark if you want to just see the workout). For those of you looking for some strategy tips and a game plan check this video out from Athlete’s Cell: Athletes and Judges: Stay tuned for your very last e-mail with heat times, judging times, the scaled WOD, and some specific instructions all wrapped up into one bundle of joy of an e-mail. “Just do it.” Dan Wieden, Nike Today: Strength: 1 Press + 2 Push Press + 3 Push Jerks =1 1-1-1-1-1-1-1 WOD: 3 Rounds For Time: 15 Shoulder-2-Overhead (press, pp, pj) (135/95) 15 Toes-2-Bar 50 Double Unders Post by Fogs P.S.- Pat's tbt yesterday was Kirsten!

It's Over

Mon, 31 Mar 2014 09:27:26 -0400

The smiles say it all. The 2014 CrossFit Games Open and CFLI Open Series has officially come to a close. It seems to me like most smiles are a sign of happiness for both the fact that the Open is over, and because of how incredibly awesome it was. I think it is safe to say the Open Series was a major success, and an amazing time was had by all. It's impossible to describe in words the atmosphere in the Thunderdome each week, and the effort put forth by all of our competitors. I am proud of each and every person involved! I've been hearing countless "Thank you's" and compliments about the event, but now it is my turn to give thanks. First, I have to thank all the volunteers who gave their time and effort to help this run smooth. How do you know when you have a great community? When you ask for a few volunteers and end up having to turn people down because of the amount of people who offer to help! And I was worried we wouldn't have enough. I should have known. You guys are the best! Secondly, I need to thank the athletes who participated. This might not seem necessary, but without the brave soldiers willing to face this challenge, this competition would have never happened. So I thank you for stepping up to the plate and showing the world what you are made of. Next year, I know there will be even more of you out there! And last but not least, I need to thank my coaching staff. These guys put in tons of extra hours and time making this happen. We planned ahead as far as possible and paid attention to every little detail, and it was still a ton of work. As the week's went on, it got to the point that basically all I had to do was show up and turn my microphone on, these guys took care of the rest. Most of this behind-the-scenes stuff goes unnoticed, but it is crucial in the execution of an event like this. If you had a good time this month, be sure to thank a Coach! Strength: Push Press 3-3-3-3-3 WOD: For Time: 5 Bar Muscle Ups 15 Push Press (95/65) 20 Pull Ups 25 Sit-Ups 30 Push Ups 25 Sit Ups 20 Pull Ups 15 Push Press 5 Bar Muscle Ups PS - Enjoy the atmospere of friendly competition? Or looking to try it out for the first time? Here is a link to an upcoming all-female, all-abilities competition right here on Long Island. Check it out! https://www.eventbrite.com/e/strong-is-beautiful-all-womens-competition-tickets-7651232041 Post by Brian

The Final Curtain

Tue, 01 Apr 2014 09:52:09 -0400

APRIL FOOLS! Don't pretend that you didn't fall for it. The final curtain has fallen on the 2014 Crossfit Games Open competition. There was literally blood, sweat, and tears over the course of a month. Importantly, there was dedication and determination. The member’s of CrossFit Long Island brought themselves to new levels of discomfort. In many cases, people performed feats that they did not anticipate that they could accomplish. Through this they have all bettered themselves and will continue to do so with new goals that have surfaced through this experience. In fact, these people have bettered us overall. We have become a stronger community and have had an impact on our service to you. If you didn’t read it, take a look back at Brian’s post from yesterday to see the impact that you all have had on us throughout March. They WOD together. The go out together (every week). As an official CFG (CrossFit Games) team, the dust has not quite settled yet. We currently sit in 77th place. Mathematically, to qualify for a regional spot, we would need just about 47 of 94 individual qualifiers to come from teams ahead of us and hope that our scores beat those of their next top finishers. It may be unlikely that we qualify, but many of the individual qualifiers are major contributors to their teams’ current standings. So, decisions will be made and teams will be shuffled. From this point, it becomes a waiting game. Ian pressing out a 95# thruster like a boss. To those that miss it already and those that missed out completely, don’t worry. I have an insider tip to share with you. Late February/early March of next year, you can expect a return of the Open. So, while you are still amped up from 2014, set some specific goals for yourself, because training for 2015 begins this week! Twinning! A nearly identical picture of the legendary A-Dubs. Workout of the Day Strength & Skill: Poewr Cleans & Pistols WOD: For Time: 800m Run (or 1000m Row) 20-15-10-5 Alternating Pistols Power Cleans (135/95) 800m Run (or 1000m Row) Tomorrow's Movements (since there actually is a tomorrow): Ring Dips, L-Sits, Hollow Rocks Post by Erik

Athlete Highlight

Wed, 02 Apr 2014 09:27:21 -0400

Intensity… Along with a sensible diet, that’s what gets us results. If you would like to look better, raise the intensity. If you would like to feel better, raise the intensity. If you would like to perform better, raise the intensity. If you would like to improve your general health, well, you get the idea. It’s all a matter of doing large amounts of work in minimal spans of time. Maybe your load is heavy. Perhaps you are covering more total distance. Either way, you have to do it quickly. So, what happens when the intensity level becomes too great? Well, usually there is the option to scale down the workout. On an average day, this would be fine. However, we sometimes find ourselves in situations where this option is not as accessible as things may seem. Such was the case over this past weekend. Many people were met with a personal conflict while performing CFG Open workout 14.5. For many, it was the most challenging workout that they have seen thus far. Yet, the encouragement from others and their own personal resolve pushed them through. On the other hand, there was one person that hit their absolute breaking point on that night. There was initially a time cap issued for both time management and safety issues. A few athletes requested to extend their time cap to a half hour. Perhaps the workout had been underestimated because, before the original time cap had hit, one of the competitors had walked directly out of the building. At that point, the sheer volume of the task had become too much… or so we thought. Moments later, she had returned and completed working up to the 30 minute time cap. It is one thing for someone to push through a difficult situation. On the other hand, it speaks volumes when someone hits a point when their immediate goal simply becomes unbearable, they manage to find an escape, and then they proceed to dive head first back into the fire. Finding highly desired salvation only to purposely subject themselves to torture once again takes a person with great character. Then again, it couldn’t have been much tougher than having to wake up for the 5:15am class nearly every morning like she does. Our athlete highlight is… Karen Regan Great physical, mental, and emotional push Karen! You have set a positive example for anyone that ever considers quitting as an option. Keep it going! Workout of the Day Skills: Dips & L-Sits WOD A: Accumulate 2 Minutes of L-sitting on the Rings (Every Drop -15 Hollow Rocks) WOD B: 7 Rounds 10 Ring Dips 1 Minute Rest Tomorrow's Movements: Rowing, Squat Cleans, and Running Post by Erik

Throwback Thursday

Thu, 03 Apr 2014 09:05:32 -0400

For this week we have not one but two CFLI members in this picture. Can you guess one of them? Can anyone get both? #TBT #cflimembers #canyouguesswho Strength P1: Med Ball Squat Clean P2: 8min to find 1RM Clean (squat) then 75-80% 1 rep every 30sec for 5min P3: 10min EMOTM 1 Clean + 1 Front Squat @ 85-90% WOD 500m Row 30 Squat Cleans (95/65) 400m Run Post by Patrick

Test Day

Fri, 04 Apr 2014 07:59:06 -0400

Community, Quick reminders before we get started: Friday Schedule Changes: 10:30AM All Levels Class- Blue Gym Friday Schedule Additions: 5:30pm P3- Blue Gym 6:30pm- Open Lift-Blue Gym Saturday: Classes will be back at the Blue Gym Monday: All Levels Class-9:30AM-Blue Gym *If you did not receive the e-mail about the updated schedule please contact your head coach so we can get your information updated* Back to business.. 74 CrossFit Long Island athlete’s threw down in the 2014 Open turning the Blue Gym into what will forever be nicknamed “The Thunderdome.” Here’s how it all panned out… Men’s Top 5 Overall Performers: Patrick Scribner Ricky Scott Ian Fogarty Jack Marchese Brian Dasch Women’s Top 5 Overall Performers: Brianne Jackolski Taylor Kelly Kirsten Carlock Domenique Derosa Katie Denninger Women’s Scaled Top 5 Overall Performers: 1. Jerilyn Stanon 2. Alexa Lynch & Robyn Prentis 4.Tanya Greene 5. Daniell Pelaez Congrats Competitors! You can see how every CFLI competitor placed in this year’s Open week by week right here: CFLI Leaderboard Doc. Some of our Top 5 finishers..at the finish Did you know? CFLI has a Special Needs CrossFit program. Many of you were probably not aware of this. However, it’s something that happens here every Saturday afternoon. It's a private training class with a local organization called Land and Sea Sports, a group dedicated to helping teens in need of special services. The class was recently observed and filmed by CrossFit HQ and tis is what they made. Check it out! Today: Tests: Max Distance Broad Jump 100M Sprint WOD 10 Min Amrap: 10 Burpees 10 Wall Balls Tomorrow’s WOD: Is guaranteed to be Nutts. “The highest compliment that you can pay me is to say that I work hard every day, that I never dog it.” - Wayne Gretzky Post by Fog’s

Changes in April

Mon, 07 Apr 2014 08:47:47 -0400

What a winter! Dark mornings, bitter cold, constant snow, we never thought it was going to end. FINALLY the nice days are approaching and were only hoping that it gets warmer as the month goes on. Since the winter was so bad and we were forced to close for snow days we will be making up for all that lost time. For the ENTIRE month of April everyone will be allowed one extra class a week! Thats right, you heard me, an extra class each week. For example if you now come 2x's a week, for the month of April you can come 3! And since we are on the topic of one extra day, we will be leaving the Spring Cleaning Cash Clearance Sale open for one more day. Some Pure Pharma Fish Oil and Vitamin D are still on the table at a great price. You could always use some more vitamins. With the winter we had no wonder people are sick, No Sun= No Vit D. Also BIG SHOUT OUT to Aileen, Tabatha, Ann, and Danielle for an awesome job in their Strrong(wo)Man competition. You girls rocked it! Aileen and Ann both placed in their Division. I'm sure thats the first of many! Just a quick reminder, the new schedule is out and updated on the website. Please take a look at it, print it out, and keep it somwhere safe. There were several changes to the morning as well as Friday classes. Strength Squat Clean Thruster WOD 4 Rounds for Points: 1 Min of Lifting Choices: (155/105) Deadlift (1 pt), Squat Clean (3pt), Sq. Cl. Thruster (5pt) 1 Min of Gymnastic Choice: Pull Ups (1 pt), C2B Pull Ups (3pt), Bar MUs (5pt) 1 Min of Mono-Structural Choices: Single Unders (1pt), Doubles (3pt), Triples (5pt) Post by Brianne tomorrow's movement: Split Jerks

Farewell Winter

Tue, 08 Apr 2014 11:56:25 -0400

I think it’s fair to assume that springtime is upon us, so be ready to finally spend a little more time outside. We have parking lot workouts coming up in the near future as well as hitting the open road for some quality runs. Now don’t think that we are going to pack the rowers away completely. Those pieces of equipment are far too valuable to hide away until next winter, but we might not be on them as often as recent months. So, in honor of the fallen season, let’s take a look back at some memories from when the air grew colder to now. Evelyn Knapp 5K Run Pat's Running & Endurance Courses Ian's Olympic Lifting Courses Erik's Strongman/Strongwoman Courses CFLI Charity Events Community Class Holiday WODs CFLI's End of the Year Toast Brian's Fitness Professional Course 2014 CrossFit Games Open CFLI Strongwomen Represent! With all that natural spring energy, let's "spring" into action and keep these events going strong. We already have some ideas for the near future, so let's get after it! Workout of the Day Skill: Split Jerk WOD: 10 Min AMRAP: Max Split Jerks (95/65)* *1st Drop – 3 Burpees Then – 1 Additional Burpee per Drop Tomorrow's Movements: Snatches & Sprints Post by Erik

Athlete Highlight

Wed, 09 Apr 2014 09:19:00 -0400

Mental strength is not a myth. In fact, your mental outlook will have an influence on your physical performance. The name of the game is confidence. We have all noticed that when we approach a task with doubt in our minds, things become exponentially more difficult than they would have been otherwise. Take the barbell for example: on some days, that initial lift feels heavier than what you expect. Think about this too. Once you think within your own mind that you will miss a lift, a simple five pound addition could make the next attempt seem impossible. CrossFit original, Greg Amundson, worked under the genius of CrossFit founder, Greg Glassman. Amundson knows the power of self-motivation and has always placed its importance in the forefront of progression factors. I have seen athletes live and die by their own expectations. These are athletes that are more than capable of reaching their goal if they can only allow themselves to break through their own doubt. Our limitations are higher than we realize, and once we adopt this notion, the human body can achieve incredible things when driven by the mind. Don’t get me wrong. Doubt is a natural reaction, and that is why so many people default to this response. Many need to experience that moment in which they surprise themselves more than the others around them. It may be true that “seeing is believing”, but suspending all reservations and simply doing can change a person’s life. “The greatest adaptation to CrossFit takes place between the ears.” – Coach Greg Glassman We have had a long-time member that has seen this firsthand over the course of this past week. She decided to attend the April 5th Strongman competition for autism in Hudson Vally. Before leaving, she had mentioned multiple times that she didn’t feel that she truly belonged there. The competition would be too difficult, but she would still go and compete for moral support. After a few training/practice sessions, I could see a little change. She realized that she could handle some events at heavier weights than what was listed for the competition. Now she would go to see what she could do. Shortly after, she returned home with an award for second place (trailing only her training partner, Aileen Martoscia). The video from the event showed her pushing through a new level of discomfort and moving with an extra pep in her step. Yesterday, she was excited to hit her PR two times before just running out of time for a new PR attempt. She then went on to move well through the prescribed workout. Today’s athlete highlight is… Ann Kazaks We know that you are heading out of town to take care of some business, but you better not lose that spark. Now that you know what you can do, we expect even more out of you. We bet you do too. Keep it up! Our Newest Grads Check out this dapper crew. If you haven’t guessed it already, they are the recent graduated of the CF101 course, and each of them have become a new member. Make sure that you welcome and get to know them. They are a great group! Just keep in mind that they have a lot more new names to remember than you do, so take them under your wing. Workout of the Day Strength: Snatch (Squat) WOD: 12 Minute AMRAP Snatches (135/95)* EMOTM – 100m Sprint *P1) Power Snatch Acceptable P2) Squat Snatch Prescribed P3) Squat Snatch Prescribed Tomorrow’s Movements: Cleans, Squats, Presses, & Bear Crawls Post by Erik

Throwback Thursday

Thu, 10 Apr 2014 08:40:07 -0400

This weeks Throwback Thursday!!! #cflimember #tbt #graduationday Be sure to check out this TBT Video as well of Brainne and Brian back in 2011hitting a 1RM Bear Complex Skill/Strenght: P1/P2: Review Movements P3: 3RM Bear Complex WOD: “Bear Country” 15 Min AMRAP: 1 Cycle of Bear Complex (135/95)* 100ft Bear Crawl (Continue adding 1 cycle of BC each round) *1 attempt only before bear crawl Score: Last Completed Cycle Post By Patrick

Fun and Fitness

Fri, 11 Apr 2014 08:18:05 -0400

Howdy folks, Can you feel it? Sun shining, a warm breeze, and not a cloud in the sky. The weather’s getting warmer and layers are peeling off. Stay healthy and stay fit. It’s not just about getting to the box 2-3 days per week. What’s really the difference is how you treat yourself outside of these walls.. What’s Fitness? Definition of FITNESS :noun : (ˈfit-nəs) 1: the quality or state of being fit (Not joking: Here’s the link) Webster's Awesome Definition Hmmm okay thank’s for the help Webster (if that’s your real name). But let’s dive into that a little deeper. How do we get to the “quality or state of being fit?” Well CrossFit has a definition for Fitness also. Unlike Webster’s it’s a bit longer. In fact they had to shorten it to 100 words. It’s also not just fitness..It’s “world class fitness.” Take a peak and see for yourself. World Class Fitness in 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports. Any Questions? Follow these guidelines and you’ll be fine. It’s really that simple. If 100 words was a bit “wordy” for you how about we cut it down to 10. Eat right, get strong, work hard, learn new things, play. (Who just counted to see if it was 10?). This pic below conincides with the definition above. Keep in mind it's not in order of importance. You simply must start from the bottom and work your way up. Who’s jonesing to get outside and do something now!? I hope so because yesterdays throwback Thursday and stud Mike Lynch (Mitch Buchannon) is rallying the troops together for a fun day out and it’s right in our own backyard. Sunday, May 4th the Survival Race Series will be making its return to riverhead for the 5K Long Island Spring obstacle and mud race. If you’re down to get dirty here’s the link with some more details. Thanks for the heads up Mitch! I mean Mike.. Comment below if you think you may give it a shot! Got something going on or want to get out and about? Get over to our facebook page and let everyone know. 5K’s, bike rides, fundraisers, whatever.. Let the people know! It’s going to be the summer or Fun and Fitness! CFLI Facebook Page Today's WOD: "Helen" 3 Rounds For Time:400M Run21 KB Swings (53/36)12 Pull-Ups “You can't build a reputation on what you are going to do.” -Henry Ford Post by Fog's

There are no traffic jams on the extra mile...

Sun, 13 Apr 2014 17:56:55 -0400

So the dust has settled on the 2014 Open, and our minds are riddled with questions. "Where could I have done better?" "Why do I suck at OHS?!?!" "Why can't I get double unders down?" These are all great questions and show signs of a true competitor, always striving for the best. The next question that comes is usually something like this. "How can be better prepared for next year, and where do I start?" We have to go the extra mile. We have to work on the things that aren't fun, and aren't our strengths. It's a long journey, and progress can be slow at times, but if we put the time in now, we'll be thankful in March. On of my favorite authors, Tim Ferriss, once said (and I'm paraphrasing here) that you can become 95% proficient in a foreign language in 1-2 years of hard study and practice. However, if you want to be 98-99% proficient, it will take a lifetime. Hmm, so we can get pretty darn good at something, like maybe CrossFit, in a just a few years? I can agree with that, I've seen it happen plenty of times. But if want to be great, truly GREAT, it will take a lot more time and a lot more focus? I absolutely agree. (Picture: 2014 CF Games Runner-Up Jason Khalipa spending some extra time on the GHD after a hard session) We want to help you get to this next level, and we strive for this every day, programming the tools to help you thrive (yes, we know you don't always love everything). We also keep the gym as accessible as possible for you to get extra work in. Starting today, we will be providing you with some extra work that can be supplemented into your training either before or after class each day. This can be done at several different times of the day, so check the schedule for any Open Skill or Skill Party hours and follow along! The Accessory Work is designed to be done complete, so try to avoid picking and choosing your favorite parts. It is also scalable, but will not be pre-scaled, so you'll have to be creative. The type of focus will be different every day. Some days will be some additional midline work, maybe some mobilization or recovery, maybe we'll fire the lungs back up for a few minutes, spend a little extra time under tension, or try and identify and diagnose positional issues (like today). It will help you improve and progress, and most importantly it will be challenging and fun! Now let's get to work!! "Improvement is a funny thing. It’s not always as obvious as a 10 lb PR on a snatch or shaving 30 seconds off your Helen time. It can be as small and seamless as not cramping up in your calves during a set of double unders because you’ve changed your diet and increased your H20 intake. This is improvement. It’s living healthier, paying attention to how your body performs, and making those changes." -TSIII Strength: P1) Front Squat 1-1-1-1-1 P2/3) Front Squat 1RM (10 min) WOD: 3RFT 800m Run 3 Rope Climbs 20 Front Squats (45/25 plate) 30 Overhead Lunges (45/25 plate) Accessory Work: a) 5 Min Relaxed Squat Hold (unbroken) b) Accumulate 3 min in Handstand on wall (facing wall) c) 1RM OHS (hands together) Tomorrow's Movements: Squats, Sit-ups, Push-ups, and Pull-ups in a classic CrossFit format Post by Brian

Listen to Your Body

Tue, 15 Apr 2014 09:34:13 -0400

Recent rumors have been circulating that “your hips don’t lie” and Latin American singing sensation, Shakira, may have been onto something when she first laid down this bold proclamation. Yet, it doesn’t stop at the hips alone. By a matter of evolution, our bodies have developed a behavior in which we receive warning signals when something is wrong. This being said, there is a difference between pushing out of your comfort zone and experiencing true pain. For example, a few days after a deadlift workout, your back may be tight. Don’t panic! Believe it or not, your back has a series of muscles in it and, like all other muscles; they may get sore when you use them. Sudden sharp pain, which is far rarer, would be something to take a closer look at. Injury prevention should never be overlooked. Although this post began with a touch of corny humor, there is something serious that we should be educated about. There is a rare but serious condition that we should all be aware of in all forms of training. You may have heard of Rhabdomyolysis. If not, that’s probably because it is very rare. CrossFit headquarters has brought awareness of this issue to the forefront of the fitness movement’s popularity. Being heavily focused on injury prevention, we will be doing the same. We can begin by taking a look at CrossFit’s misleading mascot, “Pukie” the clown. How often have you actually seen someone vomit from CrossFit? We can probably all agree that CrossFit does not cause us to vomit. If you have seen this reaction from anyone, it was surely on few occasions. Let’s use this as a comparison point. Some misinformed people have linked throwing up to the general response of a CrossFit session, but we know that this is a gross misunderstanding (in multiple senses of the term). In the relatively recent past, Rhabdomyolysis, or “Rhabdo”, has also been linked to CrossFit, although it can be a result of many styles of athletic training. In fact, CrossFit has developed a spinoff of the “loveable” Pukie to raise awareness where other sports haven’t. Meet Uncle Rhabdo. You are even less likely to meet Uncle Rhabdo! So what is “Rhabdo” and why shouldn’t it scare me away? “Rhabdo” is an unlikely response to tissue damage. It was commonly linked to severe trauma from events like car accidents. When an unusual amount of muscle breakdown occurs within a human body, there could be an elevated level of myoglobin that finds its way into the bloodstream. Likewise, any swelling of the focus area could cause general dehydration throughout the body. This acts as a double whammy on the kidneys and could have dyer results. This video gives Rhabdomyolysis a brief but informative spotlight. Take two and a half minutes to view this video. You should now have enough information and awareness to prevent “Rhabdo” from being a major risk to you. So, here are a few things to keep in mind: - Rhabdomyolysis symptoms include severe muscle pain, loss of full mobility, immense swelling, and/or very dark urine. Dark urine is a sign of kidney failure and constitutes and immediate visit to the emergency room. - A high volume of eccentric loading (like resisting the force of gravity with GHD sit-ups or slow/negative pull ups) can cause muscle damage. - “Rhabdo” is very rare, but is more likely to occur in highly athletic people that push themselves to a point that their body is not used to. They can push through major muscle fatigue and often ignore their body’s warning signs. - It is more common in men due to generally larger muscle groups, but can still occur with females. - Being acclimated to the sport, experienced CrossFit athletes, may be less at risk, but should still be aware of the risks. Being aware of the uncommon, but potential risk of Rhabdomyolysis, think of the best way to approach today’s workout. If you are inexperienced in CrossFit, today will be a great day to scale down your total reps. Just remember that we will not be giving out any awards at the end of class and your safety comes before everything else. Today's Class Agenda Skill/Strength: - Push-Up Clinic - 1RM Weighted Push-Up (P3: On Rings) WOD: “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-ups 100 Squats Skill Session Work: 200m Unbroken Prowler Walk Under Tension (155/115) Tomorrow's Movements: Sprinting, Double Unders, & Box Jumps Post by Erik

Listen to Your Body

Tue, 15 Apr 2014 09:34:19 -0400

Recent rumors have been circulating that “your hips don’t lie” and Latin American singing sensation, Shakira, may have been onto something when she first laid down this bold proclamation. Yet, it doesn’t stop at the hips alone. By a matter of evolution, our bodies have developed a behavior in which we receive warning signals when something is wrong. This being said, there is a difference between pushing out of your comfort zone and experiencing true pain. For example, a few days after a deadlift workout, your back may be tight. Don’t panic! Believe it or not, your back has a series of muscles in it and, like all other muscles; they may get sore when you use them. Sudden sharp pain, which is far rarer, would be something to take a closer look at. Injury prevention should never be overlooked. Although this post began with a touch of corny humor, there is something serious that we shouls be educated about. There is a rare but serious condition that we should all be aware of in all forms of training. You may have heard of Rhabdomyolysis. If not, that’s probably because it is very rare. CrossFit headquarters has brought awareness of this issue to the forefront of the fitness movement’s popularity. Being heavily focused on injury prevention, we will be doing the same. We can begin by taking a look at CrossFit’s misleading mascot, “Pukie” the clown. How often have you actually seen someone vomit from CrossFit? We can probably all agree that CrossFit does not cause us to vomit. If you have seen this reaction from anyone, it was surely on few occasions. Let’s use this as a comparison point. Some misinformed people have linked throwing up to the general response of a CrossFit session, but we know that this is a gross misunderstanding (in multiple senses of the term). In the relatively recent past, Rhabdomyolysis, or “Rhabdo”, has also been linked to CrossFit, although it can be a result of many styles of athletic training. In fact, CrossFit has developed a spinoff of the “loveable” Pukie to raise awareness where other sports haven’t. Meet Uncle Rhabdo. You are even less likely to meet Uncle Rhabdo! So what is “Rhabdo” and why shouldn’t it scare me away? “Rhabdo” is an unlikely response to tissue damage. It was commonly linked to severe trauma from events like car accidents. When an unusual amount of muscle breakdown occurs within a human body, there could be an elevated level of myoglobin that finds its way into the bloodstream. Likewise, any swelling of the focus area could cause general dehydration throughout the body. This acts as a double whammy on the kidneys and could have dyer results. This video gives Rhabdomyolysis a brief but informative spotlight. Take two and a half minutes to view this video. You should now have enough information and awareness to prevent “Rhabdo” from being a major risk to you. So, here are a few things to keep in mind: - Rhabdomyolysis symptoms include severe muscle pain, loss of full mobility, immense swelling, and/or very dark urine. Dark urine is a sign of kidney failure and constitutes and immediate visit to the emergency room. - A high volume of eccentric loading (like resisting the force of gravity with GHD sit-ups or slow/negative pull ups) can cause muscle damage. - “Rhabdo” is very rare, but is more likely to occur in highly athletic people that push themselves to a point that their body is not used to. They can push through major muscle fatigue and often ignore their body’s warning signs. - It is more common in men due to generally larger muscle groups, but can still occur with females. - Being acclimated to the sport, experienced CrossFit athletes, may be less at risk, but should still be aware of the risks. Being aware of the uncommon, but potential risk of Rhabdomyolysis, think of the best way to approach today’s workout. If you are inexperienced in CrossFit, today will be a great day to scale down your total reps. Just remember that we will not be giving out any awards at the end of class and your safety comes before everything else. Workout of the Day Skill/Strength: - Push-Up Clinic - 1RM Weighted Push-Up (P3: On Rings) WOD: “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-ups 100 Squats Skill Session Work: 200m Unbroken Prowler Walk Under Tension (155/115) Tomorrow's Movements: Sprinting, Double Unders, & Box Jumps Post by Erik

Athlete Highlight

Wed, 16 Apr 2014 10:04:59 -0400

Last week, we discussed the power of mental strength. This week, I would like to highlight something a little different… Mental Strength. Okay, so you see the same term up here twice but don’t be fooled. I am actually talking about two different things. Last week was based more on the power of confidence than today’s version of mental strength. Stay with me for a moment now. We have a long-time member here that is a true smarty pants. However, being naturally smart won’t ensure that a person will be successful. Above intelligence, a person must be hard working and determined. Some people have a level of dedication that transcends throughout each of their endeavors. We have all seen the valedictorian that was also an incredible athlete. This person has decided that if they do something, they will give it their all, no matter what it is. If there is a task at hand, they attack it with the best of their ability. "The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand." - Vince Lombardi We have a member that has put in years of hard work and dedication to his studies. It is no surprise that this person has other impressive skills and pushes hard in our CrossFit classes. This member will be beginning his college experience soon and has actually earned a full ride through an academic scholarship at the University of Buffalo. This is clearly no easy task, and our members’ success make us proud both in and out of the gym. Therefore our member highlight is… Jason Ripple Great job Magic Man! High school isn’t quite over yet, so keep crushing it and continue with the same impressive effort in both your fitness and academic classes. Well done! Today's Class Agenda Conditioning: 6x200m Sprint x 1 Minute Rest WOD: 20m AMRAP Sprint 200m 1 Double Under / Second .5 Box Jumps / Second Rest 2 Minutes or Less *Start Each Round at the Top of a the Minute Skill Session Work: A) 5 x 10 Strict Pull-ups or Ring Rows B) 3 x Max Push Ups C) 5 x 20 Sledge Hits Tomorrow's Movements: Kettlebell Swings, Cleans, & Jerks Post by Erik

Throwback Thursday

Thu, 17 Apr 2014 09:09:40 -0400

Can you guess who? #CFLImembers #TBT #CFLI Breaking News: Nothing is Stopping Them We interrupt this blog post with some breaking news. I’m Erik Gorman of WCFLI News and we have this information just in… Our very own Ellen Billelo has a fundraiser cycling event coming up for April 25th-27th. Her personal goal is to raise $750 for her cause. The organization is "World T.E.A.M. Sports" and it is geared toward creating challenges for disabled athletes to achieve goals that they had never thought were possible. Here at CrossFit Long Island, we love that “no excuses” attitude. So, over the next 8 days, let’s help Ellen crush her goal and show everyone what the CFLI community can do. Ellen’s World T.E.A.M. Sports Page Back to you Pat! Jack showing off his Bar Muscle up Skills Danielle Palaez showing off for the camera! Kaitlyn Catalano showing us how to Bear Crawl in style! Lynn moving some weight and proving to be the strongest in the Strickland family! Skill Clean and Jerk 3-3-3-3-3 WOD Death by: 15 KB Swings – Even Minutes (53/36) 5 Clean and Jerk – Odd Minutes (135/95) Rx+: Add 20lbs/10lbs to C&J after minute 7 and minute 13 Huscle Challenge: Any member who finishes 20 full minutes of the workout, with Rx+ weight, will receive 6 FREE Huscle Bars personally delivered by Huscle Nutrition CEO and Founder Marty Accardi. Check them out on FB here: https://www.facebook.com/HuscleNutrition or grab one from the Pro-Shop at either gym. Accessory Work: a) 3 x 10 GHD Sit-Ups b) 5 min AMRAP: Max Burpee Muscle-Ups or Burpee Jumping Muscle-Ups Post By Patrick

What's Going on Around Town

Fri, 18 Apr 2014 08:52:49 -0400

Fun Friday is in Full Effect! We have a classic CFLI Benchmark coming at ya today. Few things first before we get into it.. Anyone tuning in the past few Fridays knows there’s been a common theme. The warmers getting warmer (except for the snow and sub freezing temps on Tuesday), the sun is shining (except for the torrential downpours all day on Monday), and CFLI has been getting involved in a lot more outdoor workouts (bring a hat, gloves, and a raincoat just in case). Being the terrific members that you all are you’re leading a pretty active lifestyle. Hitting badass WODs 2,3,6 days a week!? Not too bad. You should know by now though we want you to be living this active lifestyle outside of the Box as well. Get out and about and enjoy yourself. Try something new and be nervous about it. Ever nervous before a workout? And look how good that turns out. Either way stay moving. To help, we’re going to keep you posted on some local events so you can enjoy yourself outside of the gym as well. So in the words of Al Roker, “here’s what’s happening in your neck of the woods.” (First one is not so local-but you can help!) Now I’m not sure if anyone is happening to be heading up to Gettysburg on the April 25th-27th weekend but there is a great event for a great cause happening there. World T.E.A.M Sports is having their 2014 “Face of America” bike ride-an inspiring weekend of bicycle and hand cycle rides that bring together members of the public with retired and active military and first responder riders, including adaptive veterans and civilians . One of our very own Ellen Billelo is helping raise money for the cause. All Funds raised through participant fundraising will cover the costs of participating disabled riders. She is more than half way to her goal of $750.00 and is coming down to the last week of fundraising! If you want to give Ellen a hand you can acces her page right here Ellen Billelo's Fundraising Page Ellen in action at the Evelyn Knapp 5k Fundraiser Donate Here Friday May 2nd-Sunday May 4th- CFLI Team Try-Outs. Way more info right here: CFLI Team Try-Out Info Sunday, May 4th the Survival Race Series will be making its return to riverhead for the 5K Long Island Spring obstacle and mud race. There’s already a handful of CFLI members signed up! If you’re down to get dirty here’s the link with some more details. Long Island 5K Mud Run Saturday, May 24th- CFLI's Memorial Day "Murph." 10am-2pm. Stay tuned for more info on this one but be sure to keep your calendar's open! Sunday, June 4th the Long Island Adventure Race will be taking over Calverton. There has been so much hype that they already scheduled another one for Sunday, September 14th as well. CFLI has a super secret special promotion code that you can use to take a few bucks off your entry. To receive it e-mail Ian@cflongisland and say “Let me get that code!” More info here: Long Island Adventure Race Get out and about!If you're intersted in getting a group together for any of the above events or know of another super-awesome event coming up make sure you post about it on our Facebook page! CFLI Facebook Page Today:Strength:1RM Snatch WOD:10 Min AMRAP:3 Power Snatch (95/65)2 O.H.S.1 Snatch “How do you go from where you are to where you wanna be? You have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it. Don't give up. Don't ever give up." Jim Valvano Post by Fog's

Help Support!

Mon, 21 Apr 2014 08:06:10 -0400

What does CrossFit Long Island mean to you? Is it just a gym? a place to work out, or is it more? To me CFLI is my second family. We motivate each other, we befriend any newcomers, we hang out for hours after class and get to know one another. Oh yeah and we workout together. We struggle together, we push each other, and sometimes when we push hard enough we even cry together (even the boys.) What it really comes down to is we SUPPORT one another. So I ask you.... What does CFLI mean to you? Speaking of support, theres only 4 days left for Ellen Billelo (one of CFLI's very own) to reach her fundraising goal supporting the World T.E.A.M Sports “Face of America” bike ride. All Funds raised through participant fundraising will cover the costs of participating disabled riders. Want to know more about the event check out the video below: If you would like to help Ellen reach her goal you can acces her page right here 2014 "Face of America" Want to be apart of the CFLI competition team? check out the try out dates below and more info in the link: Friday May 2nd-Sunday May 4th- CFLI Team Try-Outs. Way more info right here: CFLI Team Try-Out Info Strength 1RM Complex of: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk WOD "DT" 5 Rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk Accessory Work OTM- 7min Rope Climbs or practice Barbell Roll Outs (3x8) Ring Row Outs (3x5) Post by Brianne Tomorrows movements: Running and Pull ups

Coming in Hot!

Tue, 22 Apr 2014 09:53:43 -0400

It seems that we are going to have to rebuild our CrossFit 101 course from the ground up because the last group came in and tore it to shreds! They handled everything that we threw at them with no reservations. They had great attitudes and great energy throughout the entire week. There is no doubt that they will hit the ground running as they begin their membership classes with us. Be on the lookout for these animals and make sure that you get to know them. They may still have a lot to learn, but they are far too determined to let that slow them down. Something tells me that some of the usually challenges may become non-issues for them. Welcome to CFLI’s new members: Karine, Roy, and Angelica! On the Horizon You may not have realized, but your chance to contribute to Ellen Billello’s World T.E.A.M. Sports page is slowly slipping away. If you would like to contribute toward helping disabled athletes, now is the time to do it. Ellen’s World T.E.A.M. Sports Page Ellen shows off her skill on the agility course. That girl can move! The CrossFit Games isn’t the only opportunity for us to compete as a team. There are team challenges throughout the year and it is time that we get involved. From this point, we can put together an official CFLI team. This is not an exclusive event. Any member is welcome to attend our team tryout. If this interests you, read more. CFLI’s Competition Team Tryout "Did someone say competition team?" - J-Starr For anyone interested in the Long Island Affiliate League, there is an interest list being generated. Keep an eye on your email for more information. Please let your head coach know if you are not receiving email from us. Affiliate League Interest List Taylor hopes that pistols will come up in the Affiliate League. She'll be ready! Every year, more and more CrossFit boxes are using the term Memorial Day Murph. Those that have been around for a while know that we have a connection to “Murph” that no other CrossFit establishment can match. So, we too will be doing “Murph” near Memorial Day. Be ready to rock on Saturday, May 24th between 10am and 2pm. Something to think about: You never see Jack Murphy and CFLI's Logoman in the same place at the same time. Interesting... Today's Class Agenda Skill: Pull Ups WOD: For Time: 1 Mile Run 30 Burpees 30 C-2-B Pull-ups 30 Burpees Skill Session Work: A) GHD Situps 4x10 B) Reverse Hyper 15-15-15 C) Handstand Practice 5 Minutes Tomorrow's Movements: Snatch, Hang Snatch, Overhead Squat, Handstand Push Up Post by Erik

Athlete Highlight

Wed, 23 Apr 2014 09:42:59 -0400

Whenever we need volunteers around CrossFit Long Island, you guys always step up to the plate. Of course, we appreciate that very much, and any future involvement will be graciously accepted. For now, I would like to turn the focus to one of our members that volunteers outside of our gym. This person does not offer their help because their assistance is requested, but because sometimes action is needed before you have time to prepare. It takes a special person to charge bravely into the fire… literally. Some of our members dedicate their time and risk their safety for the wellbeing of others that they have never even met. They cast no judgment as they spring into action. These local heroes spring into action with no hesitation throughout a variety of different public services. Today’s athlete highlight is a member of their local fire department and has recently been honored as a life member of the Medford Fire Department for their extensive service. Today’s highlight recently participated in one of the 9-11 Memorial Stair Climbs to benefit the National Fallen Firefighters Foundation. This person spent just under two hours traversing a series of stairs that totaled the equivalent of 110 stories. If this wasn’t challenging enough, the feat was completed while wearing over forty pounds of firefighting equipment. Under the credo of “United We Climb”, today’s highlight put them self in a position of sustained discomfort to honor those who have fallen for the survival of others. Here’s a great big CFLI shout out to… Jean Dowd Check out the event’s follow-up video. You can even catch Jean at the 40 second mark. Today's Class Agenda Strength: Complex Snatch Hang Snatch Overhead Squats WOD: 15-12-9 Snatch (135/95) HSPU Skill Session Work: A) Strict Pull Ups 3x10 B) Push Ups 5x10 C) Squat Hold 5 Minutes Unbroken Tomorrow's Movements: Running, Pull Ups, Push Ups, and Squats Post by Erik

Throwback Thursday

Thu, 24 Apr 2014 09:24:58 -0400

Can anyone guess who is up today? #TBT #CFLIMember WOD: FOR TIME: 800m run 5 rounds 10 pull ups 20 push ups 30 squats 800m run Mike Lynch leading the charge! Ruby showing off her kipping pull-ups! Dr. Dan stopping in for a WOD! Extra Work A. Muscle up Progessions/Practice B. Ring Dips 3x10 (Strict) C.. L-Sit/L-Tucks Rings or boxes 1 max hold followed by 1 min of rest x5

Hometown Heroes

Fri, 25 Apr 2014 08:14:11 -0400

Tribe, A very important announcement coming your way. Last Friday we went all Al Roker on you and told you about a couple of big things that were happening in your neck of the woods. Squeaked in there was a quick heads up about CFLI’s Memorial Day “Murph” coming up on Saturday, May 24th. A lot more on this coming at you right here, right now in an event already being nicknamed “The Hometown Heroes Event.” Saturday, May 24th at 10am Team CFLI is partnering up with Team “Delete Blood Cancer DKMS” for a truly great cause. For those of you who are unaware Delete Blood Cancer is part of the world's largest bone marrow donor center. They seek volunteers who are willing to make a small sacrifice in order to give others with cancer a fighting chance. How small of a sacrifice you ask? Well you’ll need a solid 5 minutes for this one. You’ll fill out a form with some basic information.. Name, D.O.B, any allergies?.. Then you will swab the inside of your cheek. A Q-tip will be provided to get some of that awesome DNA on the inside of your mouth (no needles, no doctors, this one is on you). Throw it in an envelope and you’re out of here. It’s so simple and yet it can be so effective. If you happen to match up with someone one day then you’ll have the opportunity save their life by donating part of your awesomeness you carry around with you every single day. If you have ever seen or been on the receiving side of cancer you’ll know there’s either a donor..or there isn’t. Seeing it firsthand nearly 20 years ago within my own family you can appreciate the selflessness, bravery and generosity it takes to help another person in such a need. A person I might add that is a total stranger. They truly become a hero to you and your family and there is no dollar sign you can put next to to it to make it equivalent..We’ll keep this a bit on the lighter side today though.. Emotions may run high on the 24th but it will be because of the grueling workout to follow. You’re not just going to come get a swab right!? Being that it’s Memorial Day weekend and we’re giving you the opportunity to be a hero yourself why not seal the deal with the most famous CrossFit Hero workout of all time. Formerly known as “Body Armor” CFLI our team of members will be paying a tribute to the hometown hero Lt. Michael Murphy by doing a workout that he created himself now known as “Murph.” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.If you've got a twenty pound vest or body armor, wear it. The following is a citation by President George W. Bush presenting Lieutenant Michael Murphy, 29, of Patchogue, N.Y., killed in Afghanistan June 28th, 2005, with the Medal of Honor; The Military's highest decoration. (You can also find this citation at the Blue Gym hanging under our American Flag). For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service. So, Saturday, May 24th we will be honoring a true American Hero while giving the opportunity to become one yourself. A quick swab and a grueling workout will be how we kick off our summer here at CrossFit Long Island. Here’s the agenda: 10:00AM- Blue Gym Opens for early swabbers and warm-ups. 11:00AM- National Anthem and Opening Ceremonies. 11:15AM- “Murph” kicked off (Scale as needed). 12:00PM-2:00PM- CFLI BBQ underway. From 12:00-2:00pm we’ll be having a good old fashion backyard BBQ. Burgers, dogs, and whatever else you think might go along with it. We are asking for any volunteers to help with the feast. Anyone interested in helping out keep it simple and don’t empty your pockets please. A little bit will go a long way. Everyone and anyone will have the opportunity to swab from 10am-2:00pm. Below are two google docs for those who plan on participating. The first is a general interest sheet so we can get an idea as far as attendance. The second is for anyone who wants to bring something for the BBQ. It’s as simple as that! Thank you all for tuning in. We will see you there! Hometown Heroes Attendance Doc. HomeTown Heroes BBQ Volunteers Doc. Rain Date: Sunday May 25th @10am with same agenda to follow. For those of you may not know completeing "Murph" on Memorial Day Weekend has become a tradition in the CrossFit world. You will be doing this workout with thousands of people all across the country. Check it out.. Murph Challenge **Just because you make it down here on the 24th doesn't mean you have to do the workout or the swab. The attendance sheet is coordinate the workout only.The purpose is to have fun and to have the opportunity to give back to a good cause for anyone who wants to. If you can't/don't want to do one or both of them don't. You should still come down and hang with your CFLI family though! Today: 15 Min AMRAP:15 Power Cleans (115/75)15 Push Press15 T-2-B Last Done 1.29.14 “What we fear doing most is usually what we most need to do.” -Tim Ferriss

Boy do we have news for you

Mon, 28 Apr 2014 07:29:24 -0400

If you haven't Pre-Ordered you CFLI American T you can do so now by clicking the link below. Here is what the T-Shirt looks like: (Tank option is available for Women also) Pre-Order List You may also notice there is a tab for our new hats too. Feel free to order one- To get them in time for "Murph" the DEADLINE for all orders will be this Thursday 4/31. Once again, here’s the agenda for May 24th: 10:00AM- Blue Gym Opens for early swabbers and warm-ups. 11:00AM- National Anthem and Opening Ceremonies. 11:15AM- “Murph” kicked off (Scale as needed). 12:00PM-2:00PM- CFLI BBQ underway. Below are two google docs for those who plan on participating. The first is a general interest sheet so we can get an idea as far as attendance. The second is for anyone who wants to bring something for the BBQ. Hometown Heroes Attendance Doc. HomeTown Heroes BBQ Volunteers Doc. Rain Date: Sunday May 25th @10am with same agenda to follow. For more info please see Fridays Post. WOD For Time: 15-12-9-6-3 Deadlifts (315/205) Lateral Burpees Post By Brianne.. With help from Ian's post Tomorrow's movements Running, Rowing, Push ups & KB Swings

Strike a Pose

Tue, 29 Apr 2014 11:26:30 -0400

Summer is on its way. This means that the volume of running that we do will be increasing. Today is a great example. You can look forward to a one mile run time trial on the menu. Now that you know it’s coming, you may want to be prepared. Running efficiently is far more technical than most people realize. Take a little time to look over these few pose running videos for a few ideas that you may want to play around with. Who knows? You might not hate running as much after mastering a few new techniques. Pose Running Part 1 Pose Running Part 2 Pose Running Part 3 Pose Running Part 4 Keep an eye out for Pat’s Running Clinic. He has helped many of our athletes improve their running in the past and it shows when we include running in our workouts. Reminder The CFLI Team Try-Out has been cancelled for this weekend and postponed until further notice. Today’s Class Agenda Test: 1 Mile Time Trial WOD: 8 Minute AMRAP 250m Row 15 Push-Ups 5 Minute Rest Alternating Tabata KB Swings (53/36) Groiners Skill Session Work: A) "Rowling" (w/ rope climb & burpee incentives) B) Lacrosse Ball Calf Mobility C) Pendlay Rows (3x8) Tomorrow's Movements: Push Presses, Box Jumps, & Handstand Push-Ups Post by Erik

Athlete Highlight

Wed, 30 Apr 2014 10:27:40 -0400

The beauty of what we do is that, regardless of your level of fitness, we all suffer together. As you become a fitter person, the workouts should become easier. Right? Well, not exactly. You may become proficient in certain skill areas, but with a higher potential work capacity, we have the ability to raise the bar for our own level of intensity. Simply put, when you grow fitter, you can then push harder. That’s a good thing because you can always experience that sensation of interior conflict. (Should I rest or do I have it in me to just keep going?) There really is an elegant balance to it. As your ability to move heavy loads long distances quickly expands, the pendulum will always swing back the other way at some point and block you off with an experience of pure exhaustion. Amanda DiRusso is glad it's over, but she clearly worked hard! So yesterday, one of our challenges was our 1 mile time trial. This should have illustrated my earlier point. Those that have more of a background with running may have finished faster than most, but you better believe that, just like anyone else, they put themselves in an uncomfortable place while running. Since we were faced with a time trial, I would like to believe that everyone had a goal while going into it. Now what if it were something bigger? How would you feel about a 5K? What about a 10K? Perhaps you could imagine something longer, like a half marathon. A few of our members don’t have to imagine because they ran them in separate locations over the weekend. One of them shared their original goal with us. Baylee Mae must have some serious goals herself to be mobilizing that hardcore. So let’s take what you did yesterday and tack another twelve miles onto it. That would mean that you would have to run thirteen miles, and guess what… you would still be a tenth of a mile short of the finish line that waits off in the distance. So, one of our very own athletes took this challenge with a goal of finishing in the race in two and a half hours. This member of our family works for the USAF and is one tough cookie. He/she finished the race at two hours and twenty-one minutes. That’s 9 minutes faster than their original goal, and maybe even enough time to squeeze in another mile. Today’s athlete highlight is the Lass from Mass… Jackie “Powerhouse-ski” Duclos Jackie has made great strides with us. I am personally excited to see that Jackie has also been seen in a wider range of classes than in the past. More of our community has been getting to know her better. The big question is: When will she stay on Long Island for a weekend and join us for one of our big community events? Great job J.D.! Today's Class Agenda Strength: Push Press P1) 1RM P2) 1RM P3) 3x5 WOD: 18 Minute AMRAP 15 Box Jumps (24/20) 10 Shoulder to Overhead (115/75) 5 HSPU Skill Session Work: A) Calf Mobility on Roller (3-5 Minutes) B) Strict Ring Dips (3x10) C) L-Sit Hold (2 Minutes w/ Plank Hold Incentive) Tomorrow's Movements: Snatches & Muscle-Ups Post by Erik

#TBT

Thu, 01 May 2014 09:21:11 -0400

Can anyone guess who is up today? #TBT #CFLIMember #nothappy Also if you would like to get up on the CFLI Throwback Thursday post all you have to do is email your best picture to Pat@cflongisland.com. The only rule is this piture can not be on any social media website. Here is a throwback video of Event 1 Final Heat in the 2010 CrossFit Games. The WOD "Amanda" Strenght P1- Snatch T.W 2-2-2-2-2-2-2 P2- 1 Snatch+1 Hang Snatch OTM for 8min @75-85% 1RM P3- 1 Snatch + 1 OHS + 1 Hang Snatch OTM for 8min @75-85% 1RM WOD "Amanda" 9-7-5 Muscle-ups Snatches (yes squat)

Fun Friday

Fri, 02 May 2014 08:17:39 -0400

What’s up WOD Squad? CAN YOU BELIEVE IT’S THE FIRST WEEKEND OF MAY ALREADY!? I hope everyone is getting out and about this weekend..Dig out the Frisbee, pump up the bike tires, maybe get 15 on 15 full contact rugby game in? Whatever your pleasure is do it! It’s going to be nice out… Anyone feeling spontaneous there’s a Mud Race in Riverhead as a part of the Survival Race Series this Sunday with registration still open. If you want to get down and dirty get after it here.. Long Island 5K Mud Run Want some more prep time then there’s always The Long Island Adventure Race Sunday, June 1st that's taking over Calverton. There has been so much hype that they already scheduled another one for Sunday, September 14thas well. CFLI has a super secret special promotion code that you can use to take a few bucks off your entry. To receive it e-mail Ian@cflongisland and say “Let me get that code!” More info here: Long Island Adventure Race No matter what you’re doing we hope to see you on Saturday, May 24th for our “Hometown Heroes” event. If you missed the initial post about it last Friday feel free to take a look... Last Friday's Post Otherwise let’s take care of a couple of questions that have been surfacing throughout the week.. “Hometown Heroes” Saturday, May 24th 10am—2:00pm Is there a registration fee? --> No, but small donations are optional and will be accepted the day of. Can I scale “Murph?” --> Absolutely. It’s just another day at the office here. Scale on and work hard. Do I have to get my cheek swabbed? --> Nope! You will have the option of course but that’s entirely up to you. Likewise, you can stop in and get swabbed quick and not do “Murph.” What time should I be there if I want to do everything? --> We recommend getting in around 10am.. 10:00AM- Blue Gym Opens for early swabbers and warm-ups. 11:00AM- National Anthem and Opening Ceremonies. 11:15AM- “Murph” kicked off (Scale as needed). 12:00PM-2:00PM- CFLI BBQ underway. Do I have to bring food for the BBQ? --> YES!..Just kidding. Bringing food is an option not an obligation. If you’d like to bring a dish just put your name on the list below so we know what to expect. Otherwise just come hungry. BBQ VOLUNTEERS CLICK HERE To sum it all up...From 10am-2:00pm the doors will be open. Come on down. You can do the workout, you can do the swab, you can come hang at the BBQ, or you can do all three. It's up to you. Either way we promise it will be a good time. Below is an attendance sheet for the workout only. We just want to get a headcount for heat times, pull-ups spots, things like that. Jot down your name if you’re ready to do one of the best CF workouts out there.. Murph Attendance Sheet Today's WODFor Time:20 Back Squats40 T-2-B60 Burpees Post By Fog's "There are no shortcuts to any place worth going." -Beverly Sills

Cinco de Mayo Squats!

Mon, 05 May 2014 08:01:49 -0400

Want to know why squatting is so important? Check out this old school CrossFit video: HAPPY CINCO DE MAYO EVERYONE!!! At this time I would like to introduce a new addition to our CFLI pro-shop. TEN Institute. We will be adding their products over the next couple weeks. If you are interested in what they offer please visit their website at https://www.10institute.com. We will be carrying: Hydro Cell Enhancer- Enhances hydration, nutrient absorption, endurance, and also helps balance electrolytes. "TGF/AGF" Transformative and Anabolic Growth Factors - Enhances strength, training capacity, performance, lean muscle growth, and reduces muscle soreness "RPM" Regenabolic PM Nitetime - Improves sleep quality, minimizes stress, and enhances recovery These three items will be available to purchase online and also in our Pro-shop. TEN Institute products are all natural, safe, clean and sustainable supplements. More information will be available at CFLI this week! Strength a) High Bar Back Squat b) EMOTM 10mins- 1 HBBS @ 75% of 1RM WOD Bottom to Bottom TABATA Accessory Work 6 total- OTM 1 Rope climb 3x30sec- Squat hold facing wall 2x Max time Push up Plank hold Post by Brianne Tomorrows movements- Jump rope, Handstands, pull ups

Kickin’ It Old School

Tue, 06 May 2014 10:09:29 -0400

In accordance with recent trends like “Way-Back Wednesday”, “Throwback Thursday”, and “Flashback Friday”, I have decided to give Tuesday’s chance. Without further ado, I present to you “Time Machine Tuesday”: Sup home skillets? Let me hit you with a question. Is it cool to be “retro” anymore? There are always passing fads (that we all thought were long lost) making a stellar comeback. You’ve seen it all before. Some bogus old fashion like windbreakers, hyper-color clothing, or leg warmers will make its way back into the forefront of American culture and all of a sudden, it’s stylin’ again. These days, it seems that bringing it back about a decade of so is enough to do the trick. I can’t quite make up my mind on the matter. Sometimes I think the resurrection of the past is fresh. Other times, I feel like it’s just straight bunk! Who can forget this classic of Lynn and Jen? Whether you think this bodacious pendulum culture swing is cool beans or just plain whack, we’ve all been there. So, before you go postal, step off! However, you have to give props, because there is one thing that is consistent and always off the heasy. It’s our daily post. Oh snap! That was a self-promotion up in your grill right there. You can just kick back with some grindage and take in all the dope knowledge that we throw at you. Mike and Alexa back in the day. For a new TBT photo, check back this Thursday. Stop trippin’. We don’t toot our own horn that often. Actually, we do mad posts about our fly members. They are the shiznit! Any members that are reading right now, you’re damn skippy. You mofos are the bomb! They keep it real with every workout, and that’s why I consider all of them my dawgs fo’ life. So get into the gym and get radical! CFLI lookin’ ghetto compared to today in this Time Machine Tuesday demo video! For another time machine video with all of the coaches in it, check this past competition. (Ian, Brian, & Pat – 1:28 Brianne – 2:20 Erik – 3:03) *Disclaimer: If anyone failed to understand the verbal references or the overuse of exclamation points, my bad… Not! Just jack some tight 90’s slang from this sweet reference page. Otherwise, You best brush up on your 90’s slang. I gotta roll. Peace out playa! Today’s Class Agenda Skill: Handstand Walk Progressions WOD: 3 Rounds for Time 30ft Handstand Walk 30 Double Unders 30ft Handstand Walk 5 Muscle Ups Skill Session Work: A) Flight Simulator (5 à 50 à 5) B) Tripod Kick Up Practice (5 Minutes) C) Exaggerated Ring Kips (5 x 5 Minimum) Tomorrow's Movements: Push Press, KB Swings, & Jumping Lunges Post by Mantis (#highschoolnickname, #timemachinetuesday, #gormantis)

Athlete Highlight

Wed, 07 May 2014 09:08:21 -0400

It’s time for yet another athlete highlight. You guys all do such a phenomenal job that it’s hard to keep up. Speaking of having a hard time keeping up, that’s a sensation that today’s athlete highlight makes others feel all of the time. This is a person that proves that natural talent and hard work are a winning combination. In fact, this person has often been seen with more gold around their neck than Mr. T! Imagine the famous picture of Mark Spitz after the 72 Olympics. Perhaps Michael Phelps would be more relatable, but I think even he is before our athlete’s time. Nonetheless, they have a similar collection of hardware to these athletes. Don’t worry. It will all make sense in a moment. Before we begin, I am going to have Coach Ian step in as a special guest presenter: So you know how they say small things come in BIG packages? Well that saying’s true when it comes to this week’s bite-sized athlete of the week. And when a 70lb kettlebell is a 1.5x bodyweight deadlift you know it must be true! The one I’m referring to has been occasionally nicknamed “Speedy Gonzalez,” “Dash,” and “Leximus Martocious.” Give up? This week’s athlete highlight goes to: Alexandria “Lex” Martoscia Lex, who recently just turned a whopping 8 years old has been working out here before spelling and counting was fashionable. Rain or shine she’s here with a smile and ready to work hard! This body weight ninja isn’t afraid to lace up her kicks and show some of the older kids what it means to turn the burners on. In her first track meet this weekend she took home four gold medals! Between her CrossFit career and life on the track Lex is truly becoming an amazing athlete and an absolute pleasure to have in class. Congrats Lex! We’ll be cheering for you in the CF Games in 2025! Take a look at one of the races Lex competed in this past weekend..Can you say fast?!?! Today’s Class Agenda Strength: Push Press P1) 3-3-3-3-3 P2) 3RM P3) 3RM WOD: “The Unexpected” 20 Minute AMRAP 10 Push Presses (115/75) 10 KB Swings (53/36) 10 Jumping Lunges Skill Session Work: A) Pistol Progression Practice (5-10 Minutes) B) Rigid Push Ups (5x10) C) Personal Weakness Mobility (10-15 Minutes) Tomorrow’s Movements – Snatches, Snatches, & Snatches Post by Erik & Ian

Throwback Thursday

Thu, 08 May 2014 09:32:58 -0400

It's Thursday so you know what that means. TBT!! Head on over to the full post to make a guess who is up. And check out today's awesome classic CrossFit Benchmark!!

Happy Mothers Day!

Fri, 09 May 2014 07:53:51 -0400

We’re getting down and dirty for this weeks “Fun Friday!” But first, a quick reminder… **Quick reminder on tonight’s schedule adjustment** The P3 class and Open Lift has been moved back 1 hour: The Friday evening Blue Gym Schedule now looks like this.. 5:30PM Special Needs 6:30PM P3 7:30PM Open Lift No other changes have been made. We’re going to answer yesterdays throwback with another throwback because this pic was also taken a while ago..Drum roll please for the answer to yesterday’s #TBT… Heather Karbowiak! If you have a throwback of yourself or another member and you want to see it on a Thursday post be sure to e-mail Pat! Pat@CFLongIsland.com Okay this next part is just for the fellas... Ladies earmuff it for me just a sec please.. Okay cool fellas listen up. This has nothing to do with CrossFit either. This public service announcement is so you’ll be allowed to do CrossFit NEXT week. This Sunday is Mother’s Day. Yeah, I know right? How the hell did it pop up like that all of a sudden. Dude, you don’t even have to check the calendar I did it like…a million times. It’s this freakin Sunday. So, get ready. Saturday’s looking like a hit or miss with the weather so it might be a good prep day. Sunday is looking awesome though so she’s going to be expecting something good. Do what you have to do so you can get to class come Monday. If you have kids even better-put them to work and just say you did it. Remember, they’re carrying your name right? Your legacy. Vacuums and dusters out. Let’s do it. I think even the weatherman was trying to tell us something.. Alright ladies you can uncover your ears. These two are for you.. "What does labor pain feel like? Take your bottom lip and pull it over your head"-Carol Burnett "I am not the boss of my house. I don't know how I lost it. I don't know where I lost it. I don't think I ever had it. But I've seen the boss's job...and I don't want it."-Bill Cosby TO ALL YOU MOMS, HAVE A HAPPY MOTHER'S DAY! Here’s your Fun Friday: Skill/Strength:Tire Flip A) 1 RM B) 90 Sec Max Rep Challenge WOD "So Tired"21-15-9 Tire Flips Squat Tire Jumps “Pain is like fabric: The stronger it is, the more it’s worth.” -John Green Post by Fog's

There's More to Working Out Than Just Sweating.....

Mon, 12 May 2014 07:29:15 -0400

Intrested in reading more about metabolic and interval training and the biochemical means by which energy is provided for all human action? Great! Click here: http://www.crossfit.com/journal/library/10_03_metab_cond.pdf And now a Message from Brian: Hey Tribe, the CFLI coaching staff is growing! This is a very exciting time for our community and we want it to be a fun and enjoyable experience for all. Starting this week, CFLI will have 5 new coaching interns looking to make their way into the CFLI all-star coaching line up. As you might imagine, we didn’t just pick some Joe Schmo’s off the street. The interns have been in training for several months now. It all started back in the Fall, at the beginning of the 3-month intensive training course known as the CrossFit Long Island Fitness Professional Course (aka FitProf). After completing this, the interns have continued by furthering their education through various sources, began the journey towards their CF certification, and even assisted in coaching some classes. Now it’s time to take things to the next level. Starting this week, you will see all 5 interns assisting coaching in various classes. They may lead the Warm-Up, the Mobility, or even the full lesson. Like I mentioned earlier, these guys know their stuff. However, coaching isn’t as easy as we make it look sometimes, and to make sure everything goes smooth, you will always have your usual full-time coach in the classroom making sure everything goes as planned. So, for the next 4 weeks, don’t be surprised if you see these starry eyed newcomers coaching part of your class: Domenique DeRosa Jay Pristupa Kirsten Carlock Charlie Appel Jess Kenna Each day this week, the web post will include a little info about one of the new interns. Today we start with Domenique DeRosa Stats 1RM Clean & Jerk: 150 1RM Snatch: 120 1RM Strict Press: 90 Helen: 9:27 Fran: 5:45 Favorite lift: Snatch Favorite WOD: any workout that includes gymnastics Least favorite lift: thruster Least favorite workout: so far was, of course, 14.5. In her own words: I could go on forever about how much I love CrossFit but I will keep it short and simple. Constant variation. Like most, I get sick of doing the same thing over and over again. Being able to come in the gym and crush a different workout every time will never get old. Another reason is the close knit community. I'm so excited to work with and get to know the amazing community of CFLI even better. Everyone, myself included, has a different story about how they came across the sport of CrossFit and I want to hear them all! WOD 1 Find 1RM Deadlift - 1 Attempt OTM for 5 mins WOD 2 12-10-8-6-4 Deadlifts (225/155) Burpees WOD 3 Distance Run/Row Post by Brianne tomorrows movements: HPC, Lunges

Kirsten Carlock

Tue, 13 May 2014 07:17:58 -0400

Jess Kenna

Wed, 14 May 2014 09:50:35 -0400

Hey Tribe, the CFLI coaching staff is growing! This is a very exciting time for our community and we want it to be a fun and enjoyable experience for all. Starting this week, CFLI will have 4 new coaching interns looking to make their way into the CFLI all-star coaching line up. As you might imagine, we didn’t just pick some Joe Schmo’s off the street. The interns have been in training for several months now. It all started back in the Fall, at the beginning of the 3-month intensive training course known as the CrossFit Long Island Fitness Professional Course (aka FitProf). After completing this, the interns have continued by furthering their education through various sources, began the journey towards their CF certification, and even assisted in coaching some classes. Now it’s time to take things to the next level. Starting this week, you will see all 4 interns assisting coaching in various classes. They may lead the Warm-Up, the Mobility, or even the full lesson. Like I mentioned earlier, these guys know their stuff. However, coaching isn’t as easy as we make it look sometimes, and to make sure everything goes smooth, you will always have your usual full-time coach in the classroom making sure everything goes as planned. So, for the next 4 weeks, don’t be surprised if you see these starry eyed newcomers coaching part of your class: Domenique DeRosa Jay Pristupa Kirsten Carlock Charlie Appel Jess Kenna Each day this week, the web post will include a little info about one of the new interns. Today we continue with Jess Kenna. Stats 1RM Clean & Jerk: 145 1RM Shoulder to Overhead: 150 Deadlift: 230 Fran: 5:11 Helen: 9:38 Jackie: 7:41 Favorite lift: Back Squat Least Favorite Lift: Snatch Favorite WOD: Anything w/ double unders Least favorite WOD: Anything with rope climbs Time Doing CrossFit: 2 1/2 years In her own words: I chose crossfit because it keeps things moving; nothing is boring. I’ve done the whole “globo gym” thing, ran for years, played various sports in high school and college and never gained an ounce of muscle. Now I can go into the gym for an hour and actually feel like I did something for once! I am unbelievably excited to work with this community for a number of reasons. To keep it simple and short, it’s basically because the Crossfit community, mainly CFLI, has been the most positive and empowering group of people I have ever had the pleasure to encounter. Only at Crossfit have I ever seen people physically and mentally testing their limits with a smile on their face or close to a smile! Section by Brian Memorial Day Weekend The countdown begins. Our “Hometown Heroes” event is one week from this Saturday. Don’t miss out! We’ll be hitting one of CrossFit’s most famous workouts “Murph.” Anyone who wishes to help further will have the opportunity to register and become a bone marrow donor by getting their cheek swabbed. You can become a hero too! Both are of course optional. Either way CFLI will be having a big BBQ afterwards to celebrate. If you think you might want to stop in for Murph let us know by signing up on our attendance list. You do not have to register/sign up for a time if you are planning to get your cheek swabbed. “Hometown Heroes" Attendance Sheet If you think you might hang a with the CFLI crew afterwards and want to bring something down just throw it on the list as well. “Hometown Heroes" Food List Last but not least.. We are looking for a handful of volunteers who want to participate in the festivities but aren’t going to participate in the actual workout. Just need a few! If you’re interested just e-mail Ian@CFLongIsland.com. Section by Ian WOD: 12 min AMRAP: 3 Strict Pull Ups 6 C2B Pull Ups 9 Pull Ups 18 Box Jumps (24/20) Post by Brian & Ian tomorrows movements: Power Snatches, Double Unders

Fantastic Friday

Wed, 14 May 2014 14:21:24 -0400

Hey Tribe, Happy Friday! A few things coming your way.. So a couple you have noticed a few CrossFit Journals floating around in the gyms. If you haven't had the time to check it out you should take a look. It's an article that CFLI is featured in called "Rewired by the WOD." It's about the special needs CrossFit class we hold here. If you haven't seen it, check it out --> Rewired by the WOD Anyone interested in the upcoming Olympic Lifting Program please see yesterday's post.The two class Program consisting of the Clean & Jerk and the Snatch starts the first week of June. Here's a link to the general interest sheet: Oly Class Interest Sheet One week from tomorrow we will be embarking on one of the best workouts CrossFit has to offer. "Murph"See you there Today: Strength:1RM Front Squat WOD:4 RFT250M Run5 Front Squats (225/165) "The question isn’t who is going to let me; it’s who is going to stop me." -Ayn Rand Post by Fog's

TBT

Thu, 15 May 2014 08:42:23 -0400

Hey Gang it’s that time again for the throwback Thursday!!! But first a few Quick Works from Coach Ian. Olympic Lifters. We’re back! The Olympic Specialization program is back and better than ever! For those of you who are unaware of the program here’s a brief summary.. The Olympic Specialization program is a 6-week program that consists of two classes: One class that focuses purely on the Clean and Jerk and the other that focuses purely on the Snatch (both Olympic lifts). Well it’s back and it’s going to be a little different this time…Why? Because it’s during the week.. The Clean & Jerk Class will meet: Tuesdays @ 7:30pm Start Date: June 3 Last Class: July 8th The Snatch Class will meet: Thursdays @ 7:30pm Start Date: June 5 End Date: July 10th Below is an interest sheet for the upcoming classes. This is an interest sheet only. Anyone interested in taking either of the upcoming classes please write your name and e-mail address. Everyone on the list will get an e-mail at the beginning of next week with additional info. Please Note: *Anyone who has never been in the class previously must start with the Clean & Jerk class. https://docs.google.com/spreadsheets/d/1yvtAZBhG482U8wVJUoxCR9hVaexyrQb1vWTR1N-uv6Q/edit#gid=0 Hey Thanks for that Ian. Great stuff super pumped for the Olympic lifting class to be back. So who’s ready for the TBT? Wait wait wait can’t show you just yet. The Bossman has a few words to say!!! "Ok guys, by now you know we are meeting a new intern-coach everyday this Last, but not least, we meet Charlie Appel. Take a look below at some of Charlie's info, and make sure you get a chance to meet him as soon as possible!" 1 RM Clean and Jerk: 245lbs 1 RM Deadlift: 420lbs Max Height Box Jump: 51” Helen: 8:26 Grace: 2:32 Favorite Lift: (Squat) Clean Least Favorite Lift: Overhead Squat Favorite WOD: 13.2 10 minute AMRAP: 115lb Shoulder to Overhead, 5 reps 115lb Deadlift, 10 reps 15 Box jumps, 24" box Least Favorite WOD: Karen Time Doing Crossfit: 2+ years I love the element of uncertainty that comes with crossfit. You have to be ready for anything because never know what the next day will bring, which keeps it feeling exciting and fresh every day. I’m excited to be a more active part of this incredible community, to help people break through barriers and achieve what they thought was impossible, and to see people enjoy a happy and healthy life. Hey thanks for that Bossman and welcome Mr. Apple. Ok and time for the TBT can anyone guess who is up for today??? #TBT #CFLIMEMBERS #CFLI Reminder there is no varsity Class tonight. Reminder #2 The big Summer Sale is tonight!!! We already have a line out the door of people waiting to don’t forget to get down here and check it out. Strenght P1: Power Snatch 5-5-3-3-1-1-1 P2: Power Snatch 1-1-1-1-1 P3: Snatch Pull 3-3-3 Power Snatch 1-1-1-1-1 WOD 14.1 Post By Patrick

To the Max

Mon, 19 May 2014 07:45:18 -0400

Didn't Pre-order a CFLI American T? Don't worry, we ordered extras for those who missed out on ordering in advance. All pre-orders will go out first and then extras will be on sale at the fundrasing event this Saturday. Pure Pharma All3 Vitamins are now in stock. Any pre orders can come on in and pick up their supply. Those of you who are intrested in the vitimans but don't know what they are check out the website here: PurePharma Breif explination- All 3 is an every day pack filled with 3 essential vitamins: ULTRA PURE FISH OIL PurePharma O3 has a potent 74% natural triglyceride formulation, specifically designed to prevent deficiencies. COCONUT FORMULA Vitamin D is essential for bone mineralization and activates immune defense, and the active form of vitamin D has a great influence on multiple immune cells. ESSENTIAL MINERALS More than 300 enzymes require the presence of magnesium ions for their proper function, including all enzymes utilizing or producing cellular energy. Strength 1RM Complex of: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk WODMax Effort: 1min Deadlifts (135/95) 2mins Lateral burpees 3mins HPC 4mins Row (Cals) 5mins Clean & Jerk Post by Brianne Tomorrows main movement: Squats

Cancer Fuel

Tue, 20 May 2014 09:46:50 -0400

This may be my last post for a while, so I will be sharing some stuff that I believe could be very useful to everyone… Recently in my life, I have been far more conscious of reading food labels before buying things at the store. This has been spawned by being more educated about the effects on different nutritional and non-nutritional elements that we commonly put in our bodies. First things first, with all of the debates and contradictory advice out there, it’s hard to tell which studies hold merit. Let’s be smart about choosing our sources. I have a few rules of thumb that I follow: 1- “They Say” – I always “they say that you should…” or “now they say that we should…”. I don’t know who “they” are, but they sure change their minds a lot. Before jumping on the general bandwagon, find out if there have been any scientific studies that support the new claim. 2- The Media – If you are watching, reading, or listening to something with commercials, it may be safe to assume that the advertisers are giving you information that best suits their own needs. Likewise, the main program that you are enjoying may also be feeding you with information that is biased toward their sponsors. I personally don’t trust the news or even those doctor shows because they all have to be loyal to whoever is supplying their funding. 3- Multiple Sources – The more credible sources that a study has backing it, the more reliable I find it to be. For example, Loren Cordain, Robb Wolf, and John Durant all have parallel beliefs on health as well as numerous scientific examples that support their arguments. 4- Read Yourself – Check out what makes you feel sick or sluggish. Even if something makes you feel good at first, study the lasting effects. If you look weak, feel weak, and/or perform poorly, you can probably find some solutions by amending your diet. One universal constant is that a main culprit toward reduced health is the consumption of sugar. It has no nutritional value and has been used to keep cancer cells alive for scientific research. That’s right. In order to preserve cancer cells for studies on liver cancer, lab assistants have had to spray the sample with sugar every few hours just to keep it from degeneration. Knowing how unhealthy sugar is in the human body, those that want to make money still put it in/on their products. Well, the general public knows that sugar is bad too, so what have many food manufacturers done? These creeps have simply tried to hide the sugar from us. They know that we have been concerned about the dangerous side effects of sugar and they have just masked its presence with their rhetoric. When seeing “evaporated cane juice” on an ingredient label, it blew my mind. I can show no respect for people that decide to rename something that people want to avoid in order to sneak it into your system. This is the corporate equivalent of someone slipping something into your drink while your back is turned. I am letting my nerd flag fly today, so I will share one of my favorite resources with you. TED-Ed had a great number of educational videos that are informative, entertaining, and actually a little addicting. Here is one that I found on this topic: There are some rumors flying around that their may be a "shotgun" Paleo Challenge coming up to kickstart the Summer and get those beach bodies rockin’ and rollin’ again. I can't say too much, but I am here to help you out until then. Feel free to call me at (631)909-4849 or email erik@cflongisland.com. Today’s Class Agenda Strength: 2 Front Squats EMOTM for 8 Minutes (80-85% of 1RM) WOD: For Time 20 Front Squats (205/155) 30 Box Jumps (30/24) 40 KB Swings (53/36) 50 Wall Balls (20/14) Skill Session Work: All movements that relate to today’s workout. Tomorrow’s Movements: Burpees, Power Snatch Variations, Jump Variations Post by Erik (Signing Off)

Mommy, where do WODs come from?

Wed, 21 May 2014 06:43:50 -0400

There's always something about those first true Spring days that bring out the energy! I am beyond impressed with the effort being put forth by our Tribe down here lately, day in and day out. Like always, the WODs have been challenging and designed to challenge us both physically and mentally as we battle through. Speaking of the WODs, every wonder where they come from? There is a lot more to programming than just the WOD, and just one class at CFLI would be enough to know this. For each day there is a thorough and complete 60 minute lesson designed to enhance your experience from the moment you walk in to the moment you leave. You can hit a WOD anywhere, but sharpening skills, greasing the groove, and access to top of the line coaching are where the differences are revealed. You may not even realize, but everything being taught in class has been specifically aimed at your experience and fitness level. Those drills you hate, the mobility that hurts, the strength sets and skill practice, have all been designed to make you better. You know what are goal is...."maximizing human potential"! Pictured above are 1 full week of CFLI Lesson Plans, start to finish That's about enough talk about the stuff you HAVE to do, let's talk about the stuff you WANT to do, the WOD! Like I mentioned earlier, the energy in these buildings has been second to none as of late, and the vibes are contagious. If this is any indication of the way things will be the Summer, we are in for a fun ride! Let's recap for a second. Yesterday we hit a killer CrossFit.com main site special, after going through Hell on Monday in the CFLI Instant Classic that we will surely see again. Looking back to last week we got a chance to learn about all 3 energy pathways and test them in 1 shot during "All 3", and we threw in the fan favorite - front rack lunges (I know you ladies love these, gives those glutes a little something extra. Summer is coming, sun's out - bun's out!). Later in the week we took another shot a the dreaded 14.1, and capped off the week with one of the purest, most perfectly simple, unadultered CrossFit workouts of all time... Kettlebell Fran. (When you get a chance, ask Brianne about this one. It was one of her first ever CF workouts and rumored to be the one that got her hooked!). 7:30pm P2 class at Gold Gym hitting a 5k Row during "All 3" Throwing it back even a little further we had crowd pleaser last Friday with "So Tired", after hitting "The Unexpected" just a few days earlier. Those were great, but the highlight of that week had to be Saturday's Trail Run workout. Nothing like hitting the trails on a beautiful Spring morning! (Wait, you missed the trail run? Better start skipping happy hour on Friday nights and getting out of bed Saturday mornings!) The 5:30pm P3 on Friday works together to flip the big guy. That's 1,640lbs right there! So with all this awesome action over the last few weeks we must have peaked with the exciting stuff, right? WRONG! As you know, the mother of them all, the ultimate CF Benchmark, the one that means a lot more than health and fitness, is right around the corner. Yep, I'm talking about Murph. This Saturday morning will be putting out our best effort to honor the American Hero, Lt. Michael Murphy. In case you forgot, here is how it goes: For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run Gulp. That's no small task. But together as a team we shall all conquer. We have nearly 100 people signed up and ready to go for the big fundraiser! Can't wait! (If you are out of the loop on the fundraiser, scroll back to any recent posts for more details). Don't forget to pick up your patriotic T-Shirt for the big day! If you pre-ordered a shirt they are available for pick up at the Gold Gym, tanks will be here Friday! Reminder: There will be no regular schedule Saturday morning classes, Fundraiser WOD only. See you there! Unrelated note: We all know Erik is quite the wordsmith and a very creative writer, but somehow I think his post yesterday got misinterpreted by a few people. For those that asked, Erik is not going anywhere, don't worry! Some small schedule changes and duty shifting means he just may not be authoring the daily post as often. Nothing to be alarmed about! Strength: P1 - Power Snatch and Hang Power Snatch Technique Work P2 - (1 Power Snatch + 1 Hang Power Snatch) 2-2-2-2-2 P3 - (1 Power Snatch + 1 Hang Power Snatch) 1-1-1-1-1 WOD: 7 min AMRAP: 6 Burpees 9 Power Snatches (75/55) 12 Box Jumps (24/20) **3 Minute Rest** 6 Burpees 9 Hang Power Snatches 36 Double Unders Post by Brian

Throwback Thursday

Thu, 22 May 2014 08:37:02 -0400

Hey gang, We have an awesome TBT for you today but first a quick announcement and reminder. Announcement: Monday, Memorial Day-We will be having an All Levels Class at 9:00AM. If you’re not still too banged up from Saturday’s “Murph” or sitting on a beach somewhere for the unofficial first day of summer then we’ll see you there. This will be the only class of the day. Enjoy your day off paying tribute to the men a women that have fallen serving this country. Reminder: Saturday there will not be any regularly scheduled morning classes due to our big event later that morning. Anyone participating in the event here’s the agenda.. 10:00AM- Blue Gym Opens for early swabbers and warm-ups. 11:00AM- National Anthem and Opening Ceremonies. 11:15AM- “Murph” kicked off (Scale as needed). 12:00PM- ? - CFLI BBQ underway. Speaking of “Murph,” this is shaping up to be one of the biggest events we have ever done-“history in the making.” Anyone not doing it because of intimidation of such a badass workout then we understand….NOT. That’s crazy! Hopefully by now you know we can scale. And if that doesn’t work maybe scale a little bit more. And then if need be..keep scaling! Couple of ideas coming at you. -Cut entire workout in half -Cut runs in half w/ full amount of reps. -Run full amount w/ reps cut in half -Sub in rowing if running is not an option -Do the best you can. Anyone sitting back Saturday too intimidated to do it don’t be. You’re with your CFLI family. You’ll regret not coming. Any last minute Murph’s try and get your name on the board over at the Blue gym! Because of such a large turnout we could use an extra hand or two for anyone wanting to volunteer. Volunteers are needed for the following: -Swab tent-helping with organization -Food Prep for the big BBQ -Anyone handy with a camera Also, if anyone has any extra folding tables, coolers, grilling utensils, or serving utensils that would help out tremendously as well. Any help just give a quick e-mail: Ian@cflongisland.com Thanks tribe! And now the moment you’ve all been waiting for… COACH PAT'S THROWBACK THURSDAY! Any guesses!? Post your comments below! Today's WOD 3 Rounds w/ 2 Mins of Max Effort at each Movement: Front Rack Step Ups (75/55) (20/18)Hand Release Push UpsGround-2-Overhead (45/25 plate)200M Run* Score = Total Reps. Post by Ian/Pat

The Protector

Fri, 23 May 2014 08:31:36 -0400

Finally, we are within 24 hours of the big day. The event which was immediately nicknamed “Hometown Heroes” kicks off tomorrow. Before we get the ball rolling there’s a few thank you’s in order.. First and foremost: If you see this lady tomorrow you need to give her a big hug or a high five. Danielle has been behind the scenes for the most part but has done a tremendous amount of work (sorry D-Money I’m blowing up your spot). She was the one who was able to coordinate DKMS to get here so we can have the bone marrow drive right here at our front door. Not only that but we have 15 items we’ll be raffling off tomorrow in order to raise money for the cause thanks to Danielle. So like I said if you see here it’s high fives and hugs all around! If you plan on showing up whether you are getting swabbed or not and you want to show some support get over to Danielle’s fundraiser page and join in! Fundraiser Support Page As far as all the raffles.. Thank you all for the generous donations! Each raffle was hand crafted or put together by someone in our very own community. We’ll be raffling off everything from jewelry to wine and chocolate baskets. Come tomorrow ready to win big! Last but not lease thanks to Vita Coco for sponsoring the event. We’ll be busting out a big supply of coconut waters after the grueling workout so you can recover fast and enjoy the BBQ. Thanks Vita Coco! Like all of our fundraiser workouts, we ask to help out in anyway you can. 100%of the procedes we collect tomorrow will go to DKMS Delete Blood Cancer to help support the effort. Thank you. The Protector Although we can call Lt. Michael Murphy a hometown hero as a former Patchogue resident he is no stranger to the rest of the world. “The Protector” documentary and the incredible book and movie “Lone Survior” has shown just why this man will be forever immortalized as a hero to this country. In a selfless act or heroism and bravery Murph sacrificed his life in order to save his brothers in battle. For such heroism he has received the highest military decoration possible, the Medal of Honor. For his act of selflessness and bravery we will honor him tomorrow by a workout that he himself created. Formerly known as “Body Armor,” here it is.. “Murph”For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Partition the reps as needed. Scale as needed. If you have a 20lb weight vest, wear it. Tomorrow’s Agenda: 10:00AM- Blue Gym Opens for early swabbers and warm-ups. 11:00AM- National Anthem and Opening Ceremonies. 11:15AM- “Murph” kicked off (Scale as needed). 12:00PM-? -CFLI BBQ underway. Quick heads up about tomorrow’s workout:Because of the large turnout there will be 2-3 waves of 25-30 people starting the workout about 15 minutes apart. Everyone will start and end at the Blue Gym. Anyone not scaling the pull-ups (unassisted) will hit a different mile marker and head to the Gold Gym to complete the pull-ups, push-ups, and squats. Any assisted pull-ups (boxes, bands, etc.) will be done at the Blue Gym. Everyone will start and finish together. For our BBQ please feel free to bring anything you might want to have/share..food, snacks, drinks, or any particular adult beverages. A few extra coolers are needed as well to anyone that can help. For anyone still sitting on the fence about the workout we hope you land on the right side. It's never to late to join in! See you all tomorrow! Today's WOD: For Time:1 Mile Run30 Push Jerks (135/95)30 Deadlifts (185/145)30 BF Burpees Post by Fogs “Out of every one hundred men, ten shouldn't even be there, eighty are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior, and he will bring the others back.” -Heraclitus FOR SERVICE AS SET FORTH IN THE FOLLOWING CITATION: For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service. Signed George W. Bush

Happy Memorial Day

Mon, 26 May 2014 11:18:55 -0400

Today there are no kids classes and the last class for Kids will be this Wednesday. We will now be gearing up for summer camps. Dates will be announced soon. Great job to everyone who participated in "Murph" on Saturday. We were able to raise over $1,000 for DKMS the Delete Blood Cancer organization and had over 45 swabs. Thank you for making this possible. We would like to wish everyone a very happy Memorial Day and enjoy the BBQ's in the sun!

Twofer Tuesday

Tue, 27 May 2014 10:26:19 -0400

Hey Squad, Welcome back! We hope you enjoyed your kick-start to summer and had a terrific Memorial Day Weekend. Thanks to those of you who joined us for one or both of our hero WOD’ s over the weekend. Between “Murph” on Saturday and “Hansen” yesterday we had nearly 140 wodaholic’s participate..Yeah, in just two classes! Please pat yourself on the back for that one. You all did great! TodayWOD A: 8 Min AMRAP:10 Tire Flips5 Tire Jumps WOD B:Alt. TabataRing DipsToes-2-Bar Tomorrow's Movements:Back Squat, Row, Burpees, Box Jumps Post by Fog's

Shotgun Paleo Challenge!

Wed, 28 May 2014 08:01:26 -0400

Summer is here and you KNOW you need a kickstart on your nutrition. Guess what? You also know you won't do it on your own. C'mon, let's be serious, something like this needs some structure, someone to hold you accountable, and this time... a teammate. Time to get those beach bods tuned up and ready to hit the sand! Summer is here and we need to kick this thing off right. We are going shotgun style this time and kicking this thing off 1 WEEK FROM TODAY. Honestly, a decision like this should be easy. Clean eating, healthy lifestyle, fun competitive atmosphere, what's to think about? If it were up to me we'd be able to announce a Paleo Challenge, register everyone, and launch in less than a week. Luckily, it IS up to me and that's exactly what we are going to do ;-) Introducing.... Paleo Challenge VII: Hard WODs and Beach BODs This year’s Spring Challenge is still technically taking place during the Spring, but we all know Memorial Day is really the beginning of Summer, so we are going to put a Summer spin on things. Everyone wants to look good, let’s not deny that. In CrossFit, we normally put our focus purely on performance, but let’s take some time (1 month), and tailor our birthday suits a little. Don’t get me wrong, the nutrition and lifestyle improvements are guaranteed to improve your performance, but we want to keep our eyes on the prize: statuesque physique. This addition of the challenge is going to be a little different. It’s Summer, so a little more laid back, chilled out, don’t-sweat-the-small-stuff, style is in order. We are taking 30 days of our lives, getting super strict with our eating, having some fun outdoors, and shaping up for Summer. Memorial Day has passed and the challenge is finished before July 4th, so don’t worry about missing out on the heart of BBQ season. What you need to know now: - Challenge runs June 3rd- July 3rd (30 days) - Sponsored by TENS Institute and Vitacoco - This is a partner challenge! (if you cannot find a partner, there is a solo version available, or we can match you up with someone, no excuses) (Co-ed teams welcome!) - Fee: $100/team ($50/$50, less than $1.75/day per team member!) $65 for solo - 1 additional training session/week for the month of June - Your daily nutrition will account for 100% of your team scoring (no measurements/photos, or baselines for this challenge, although we will have options available for your own tracking) - Over $2,000 in CASH and PRIZES from CFLI and our Sponsors - No bonus challenges - EVERYONE can do this - Nothing to be afraid of - No excuses - Do it What you will find out very soon: (don’t sweat the small stuff, you’ll be fine) - How to register - Specific scoring details - The “Rules” regarding food - Details on prizes What you need to do right NOW: Start teaming up and discussing a plan. Sometimes asking someone to be your partner is tough, but do not be afraid. Keep good eye contact, smile, and don’t be afraid of rejection. If it works for both, great! If you get denied, they don’t deserve you anyway. Now watch this video to review the basics: Strength Back Squat 5x5 Conditioning 500m Row 30 Burpees over the box Jumps (30/24) Tomorrow's Movements- pull ups, wall balls

Throwback

Thu, 29 May 2014 09:21:12 -0400

Here it comes..Your favorite moment of the week... CFLI MEMBER TBT! Post your guesses on these two below! Today:For Time:21-15-9-6-3Pull-UpsWall Balls*400M Run between each round *Anyone who missed yesterday's post and is interested in the Paleo Challenge make sure you go check it out.The short 30-day partner paleo challenge starts next week! You know over the course of those 30 days there will be hard WOD's regardless..Whether or not you finish with a beach bod is up to you! As a man who loves his whole milk I must say this one looks too good to pass up! -Fog's Tomorrow's Movements:BurpeesBox JumpsSit-upsKB SwingsThrustersRunning Post by Ian/Pat

TGIF!

Fri, 30 May 2014 07:16:04 -0400

Okay okay before we get started lets get a big drum roll for yesterday’s TBT before Jerilyn has a heart attack. Let’s review the hints first.. -The pic may have been photo-shopped- True, two separate pics put together -They’re awesome- True…they are awesome -There’s a third member missing that may have not been born yet…True- Lex wasn’t born yet. That’s right! Yesterday’s TBT was none other than Frank and Aileen Martoscia! Sorry Jer! On a serious note.. I would like to thank everyone who helped and participated in our “Hometown Heroes” event last weekend. “Murph” alone can get a bit emotional but acting as a host site for DKMS really hit home a bit. Thanks for showing your support. Whether you did the workout, became a donor, donated or just showed up to hang out thank you. To those of you who were there in spirit this wasn’t our first event like this and it sure as hell won’t be out last. A special thanks again to Danielle Rymer who took charge in organizing DKMS to be there so our community could help in the fight against blood cancer. A special thanks to Joyce Brown, Danielle Vooris, Nancy Hawkins, and Krysten Orfini who helped everyone register as a donor at the “swab center.” Thanks to the Varsity girls Alessandra and Autumn for helping with the raffles. And thanks to everyone who helped with the BBQ-food, ice, tables, grills.. You made the after party a real party! We truly have an amazing community and none of it would have been possible without YOU! I truly am thankful for the role I get to play as a part of this community. I would not trade it for anything in the world. From the bottom of my heart, thank you. “If you cannot do great things, do small things in a great way.” -Napoleon Hill If you haven't heard yet, North East Regionals start today! If your not going up to Reebok Headquarters in Mass then you can watch it live on the CF games page here: http://games.crossfit.com/archive/live Don't Forget to register for the "Shotgun" Paleo challenge, there is a registration box at the front desk in the gold gym. If you have any questions please email me at Brianne@cflongisland.com Brian accidently sent out the same link twice in his email so I put both links below: Rules: https://docs.google.com/file/d/0B43PT4NASZZRbFVfbDNXYWd3MTA/edit Registration: https://docs.google.com/file/d/0B43PT4NASZZRTTdMZF83NWdrdTg/edit WODFor Time: 30 Burpees 30 Box Jumps (30/24) 30 Thrusters (115/75) 30 Sit ups 30 KB Swings (53/36) 1 Mile Run Post by Brianne and Ian

Media Monday

Mon, 02 Jun 2014 07:26:45 -0400

Before I acknowledge all the CFLI athletes outside our box walls, I want to remind everyone again that the Paleo challenge does not offically start till Wednesday and tomorrow is the registration deadline. You will be recieving an accountbility sheet via email either tomorrow or Wednesday. I know many of you have questions so please read ALL the rules and do your research. If you are still unsure about something after lots of time researching, then please email me at brianne@cflongisland.com. Reminder: Registration Deadline - Tuesday June 3rd Challenge Begins - Wednesday June 4th (there was a typo on the original announcement) Here are some websites about the Paleo Lifestyle: http://robbwolf.com http://paleomg.com There are many more recipe sites and informational websites but just remember the challenge has strict rules and may not allow everything thats usually considered "Paleo" ie. Honey. Maple syrup, almond flour. Now to acknowledge all the weekend go getters: Starting with the Long Island Adventure Race.. If you participated in this race let us know in the comments section! Gabriella and Alessandra Nick and Keri Dom and friend Jen and her husband We know Tom Farruggia was there too but we don't have a picture :( Also Matt Hauser competed in the Smith Point Triathalon and finished in 1:07. Congrats! Keep it up guys and was to represent CFLI WOD "Da chippah" 100 Double Unders 90 Squats 80 Push ups 70 Sit ups 60 Pull ups 50 KB Swings (53/36) 40 Walking lunges 30 Box Jumps (24/20) 20 Burpees 10 Wall Walks Post by Brianne Tomorrows movements- Thruster and Wall balls

So many Activities!

Mon, 02 Jun 2014 18:54:59 -0400

Paleo Challenge starts tomorrow. Beware this ... will be turning into this: Since the CrossFit Kids classes have changed to camp style we have now taken those times and replaced them with our adult classes. The P3 classes have now changed to Tuesday and Thursday at 6:30pm. Speaking of schedule changes, tonight the Clean and Jerk class will start at 7:30pm in the blue gym. Thursday night will start the first Snatch class also. ***ATTENTION*** All classes will be at the blue gym tomorrow! We have lots of fun things planned. Strength Thruster WOD "Karen" 150 Wall balls for time Post by Brianne Tomorrows Movements- Sprinting, pushing, rowing

Cave Days of Summer....

Wed, 04 Jun 2014 07:42:26 -0400

Must have been a wild night. I'm not really sure what happened, but I woke up in a CAVE this morning! Seriously, I took my Renegade PM Nitetime and went to bed. I had a great night sleep, woke up, and BAM.... new lifestyle. I feel better already. For all the others joining me in the cave, stand by today for an email with your score sheet, and some last minute tips and reminders. For those who are not participating, Jim Carey has a quick message for you: Ok, ok, relax, he said "no offense". Just having some fun.... To celebrate Day 1 of the challenge, we are going to also be having an awesome Community night tonight! That means if you are attending any of the evening time slots, you will meet at the Blue Gym, and the class will be an All Levels big group throwdown that is going to be a ton of fun. We got the prowlers out and we are ready to rock, be there! In case you haven't attended a Community Night in the past, if you attend one of the combined evening sessions, the class is FREE! Just some old fashion fun and hard work! Speaking of Community, we have a community member that could use a little help. Do you know Ricky Scott? Ricky joined our Community at the beginning of 2014 and has quickly made a name for himself as a top performer and all-around nice guy. What you probably don't know is that Ricky's mother, April, has ALS (Lou Gehrig's Disease). Later this month, there will be an annual Golf Outing to help raise money for the cause. Since the outing takes place in upstate New York, we can't expect too much of a CFLI presence, but Ricky dropped off some raffle tickets yesterday and I know we can help out with those. Stop by the desk at the Gold Gym to get yourself a ticket. They are only $5 and you have a chance to win an Xbox or and iPad. Sounds good to me! They will be on sale all week, don't miss out! (That's Ricky) As you know, a big part of the Paleo Challenge and proper nutrition are the Vitamins and Supplements to go along with it. Paleo Challengers, as expected, the PurePharma All-3 has flown off the shelves and we are down to our last box or two (Fish Oil, Vitamin D, and Magnesium packs). Don't forget, you can also use some of our new TENs Institute products to earn you supplement "points" and more importantly, make you feel awesome. You cannot buy these products in stores, only qualified Trainers and Doctors are able to distribute. Luckily, CFLI is one of them! Stop by the Gold Gym Pro-Shop to grab your products, or shop online using the link on our Nutrition page here: http://cflongisland.com/nutrition Skill/Drill: Resistance Sprints Partner WOD: 5 RFT: Partner 1 - 50m Prowler Push Partner 2 - Max Calorie Row After each complete both, 200m team run Tomorrow's Movements: Pistols, SDHP, T2B, C2B Pull-ups Post by Brian

Throw It Back!

Thu, 05 Jun 2014 10:50:57 -0400

Hey Squad, Hope you're ready for a little friendly TBT! Post your guesses below! Today's WOD:15 Min AMRAP:5 "Both-2-Bar" (1 T-2-B + 1 C-2-B)10 Pistols15 SDHP (95/65)

TBT --> TGIF

Fri, 06 Jun 2014 08:01:10 -0400

Karen was right! Yesterday's little "fasionista" was none other than.. Gabriella Toscano! TBT--> TGIF Cavemen and women. First big test coming up….THE WEEKEND! Can you fight the temptations? A little fun in the sun and who knows..maybe you throw a bun under that burger? Perhaps a cold beverage out of the cooler? Do it.. I dare you. Because one thing is for sure..I’M STAYING STRONG! When accountability is the deciding factor on who brings home the glory a quick bite or sip could mean taking the top spot on the podium. And unlike the other coaches here...I'm encouraging you to cheat. So go ahead. I dare you. mmhmmm doesn't that look good? The Burger Shack- 627-6277Bobby’s Burger Palace-382-9590 Bobbiques- 447-7744 (Get the Bobbi Burger!) For those of you staying on track and having some clean, healthy fun this weekend let us know what you’re up to! Post comments below if you have something going on or looking to get out and about this weekend. Seriously, get on it. This weekend is going to be Awe (wait for it…) Some! Take a look. Have an "awesome" weekend! Today:15-10-5OHS (135/95)HSPU "Hard work spotlights the character of the people: some turn up their sleeves, and some don't turn up at all."-Sam Ewing Post by Fogs P.S. This one is for all you pizza lovers ;)

It's all about the Prep

Mon, 09 Jun 2014 07:32:54 -0400

Sunday is usually a great day to spend food shopping and preparing your foods for the week. You don't have to cook everything but at least cut and baggie what you need so all you have to do is throw it in the pan when your ready. Having some foods cooked a head of time for lunch and a quick grab can be helpful. It's all about the Prep, and without it you will struggle and be tempted to eat that bag of chips sitting in the cabinet or that cookie waiting for you in the jar. Speaking of Preparation, your body also needs to be maintained and prepped before working out. Mobility is just as important as the WOD itself (although usually not liked as much.) It can be time consuming and uncomfortable but having that discipline will mean a lot to you when you don't have a serious injury. Mobility is very important in all movements but requires a high demand especially with Over Head Squats or the Snatch Check out this video to help you prepare before you enter the gym or during your rest sets while lifting. This is what your bottom position should look like: Strength 1 RM OHS WODfor time: 50 OHS (95/65) 25 Barfs (bar-facing-burpees) 50 Push Press Post by Brianne Tomorrow's Movements- squats, HPC, pull up variation

Nasty Girls

Mon, 09 Jun 2014 19:04:44 -0400

We're going to take it back to old school CrossFit. Some of you may have seen this video before but it is so good you probably don't mind watching it again. In this video you see Nicole Carroll, Eva Twardokens, and Annie Sakamoto performing "Nasty Girls." These ladies are the Real OG’s of CrossFit, performing at the very first CF gym in Santa Cruz. As you can see, some things have changed... We no longer squat on medballs (although we may still need to work on our depth) and these girls do strict muscle-ups. Strict muscle ups are definitely harder but not required. **Please Note Important Schedule Announcements this week** 1) Wednesday's 4:30 and 5:30 classes will be combined at the Blue Gym. The rest of the night will run as usual. 2) There will be no 7:30 or 8:30pm classes on Thursday evening. 6:30pm will be the last classes of the night. (Ian's Olympic Specialty class will still be on as scheduled). The only thing I have left to say is in this picture: Strength HPC WOD "Nasty Girls" 3 Rounds for Time 50 squats 7 Muscle-ups 10 HPC (135/95) Post by Brianne Tomorrow's movements- Agility and ground to overhead

Mobile, Agile, and Hostile

Wed, 11 Jun 2014 08:52:42 -0400

We have a great class lined up today! We have some fun agility skills and drills to work on followed by a little doozy of a WOD. For the first part of the lesson, be ready to float like a butterfly, and once that WOD clock starts, it's time to sting like a bee! But first, a quick reminder: **Please Note Important Schedule Announcements this week** 1) Today's 4:30 and 5:30 classes will be combined at the Blue Gym. The rest of the night will run as usual. 2) There will be no 7:30 or 8:30pm classes tomorrow evening. 6:30pm will be the last classes of the night. (Ian's Olympic Specialty class will still be on as scheduled). Today's lesson will be based around Agility. Contrary to what we may think, in order to be truly fit we must be able to move our body through space in all types of ways. Of course we run, jump, climb, crawl, etc, but we usually do this in nice straight, precticable lines. Well today we are going to change that up a little. Today, instead of running in easy, friendly, straight lines, we will be working on some Change of Direction (COD) and Lateral movement to train and test your agility. Gonna be a lot of fun! Skills/Drills: -Cone Agility Drills -Suicide Shuffle WOD: For Time 100 Ground to Overhead (45/25 Plate) On each minute: 10 Russian Twists ____ Burpees Please post comments and scores below as the day goes on. Tomorrow's Movements: Loaded barbell descents into ascents, running Post by Brian

Thrown Back

Thu, 12 Jun 2014 08:25:02 -0400

**Reminder** There will be no 7:30 or 8:30pm classes tonight. 6:30pm will be the last classes of the night.But now, your favorite guessing game of the week.. CFLI Member TBT Post your Guesses below! Today's WOD "Squat a Ton and Run" 4RFT:Front Squat 2000lbs400M Run Tomorrow's movements:Press, sprint, broad jump, lunges Please post comments and scores below as the day goes on.

Today's Letter is F for..

Fri, 13 Jun 2014 08:01:31 -0400

Hey boys a girls. Today's letter of the day is F for our special-secret word? Any guesses? It's only one syllable and when you see the workout you'll probably shout it out loud! U is the second letter. F. U.... Got it? Count of three shout it as loud as you can wherever you are... 1 2 3 FUN! Great job gang! F is For Fun and today it happens to be Fun Friday! But first.. **Important Reminders** -Today’s morning and evening classes are on as scheduled with the exception of P3 and Open Lift. 3:30,4:30,5:30 and 6:30 are a go! -Saturday morning classes are on as scheduled. -Olympic Lifting weekend accessory work is on as scheduled. -The office will be closed starting at 12:00pm today and will not reopen until Monday morning. This is for any “behind the scenes” stuff that you might need to take care of. If you call or pop on by there will not be a coach to assist you. Give your head coach an e-mail and we’ll get it squared away come Monday. The majority of the coaching staff will be at a CrossFit seminar/camp for the weekend improving our skills! Note: This does not affect any of the classes previously mentioned. Okay okay..First order of Fun for Fun Friday is revealing yesterday’s Throwback Thursday. Drumroll please…. Yesterday’s TBT was… Karen Regan! …Not! Although we had an overwhelming number of guesses for Karen, it was.. Claire Nataloni! Thanks for playing! Not that you’re captivated let’s talk about something serious. This will only take a sec but would love to have your full and undivided attention if you could. Some of us in the community just don’t truly understand how hard some of us work. Every single day is a grind and sometimes I can tell things go unappreciated. Ladies, I’m looking more in your direction on this one. So if I still have your attention please just do me one favor. Treat him like a king for Father's Day! (Another big F word for you kids playing along). These guys just work, work, work. Between hitting the 9-5 grind, mowing the lawn, fixing the car, shingling the house, building new decks and patios, pouring concrete, and hunting every day so you have food on the table is a lot! Not to mention any minute of free time he’s probably doing the dishes, folding laundry, dusting and vacuuming to keep the house together. Ya know, stuff that would otherwise not get done. He does a lot. This is just a friendly reminder that the guys have a free pass this Sunday. Technically Father’s Day starts 12:00am so there can’t possibly be a curfew on Saturday Night since it will roll right into it. And technically since there’s no curfew Saturday night then so Saturday has to be a free pass as well. Two free passes in a row means he’s probably going to have to gear up tonight for the big weekend. Big dinner, a few beers and maybe a foot rub ladies? Easy, just brain storming…A back massage would work too. Happy Father’s Day Fellas! Enjoy it! “If a father feels bewildered and even defeated, let him take comfort from the fact that whatever he does in any fathering situation he has a fifty percent chance of being right” -Bill Cosby Father of the year 2013...Who will take 2014? Could be you! Today: Strength: Press 3-3-3-3-3 WOD 12 Min AMRAP:100ft Walking Lunges 100ft Broad Jumps 100M Sprint 30 sec rest “When you are content to be simply yourself and don't compare or compete, everyone will respect you.” -Lao, Tzu Post by Fog's

Happy Monday!

Mon, 16 Jun 2014 11:39:47 -0400

Happy Monday! Today's post is a tad later than usual, but don't worry, today's WOD is worth the wait! We had an original CrossFit classic last week with "Nasty Girls", and we have another one lined up today. Will you be able to handle it? But first, I want to talk about an old school CrossFit tradition, from before the Games were on TV and there was a box in every town. I'm talking way back. It is a tradition in ancient CrossFit culture to submit your score onto the website in which you borrowed the WOD. For example, when I first started CF in 2007, www.CrossFit.com would post the WOD each morning, and by the end of the day there would be hundreds if not thousands of comments. The comments would include initial thoughts and reactions to the workout (before it was completed), and then later on scores would be submitted with comments, scales/modifications, and feelings during performance. For example, when the WOD was first annouced, the early comments in the day would usually look something like this: "I've been waiting for this one to come up again! Last time I got 8:36 I'm going sub 8 today..." or "Holy $%^$ this looks hard!" or "I'm new to CF, what's a 'thruster'?" or "FML" Later on in the day, athletes would report back with their scores and thoughts. This is a way to hold yourself accountable, "own" your performance, and interact with others. This was my first exposure to the CF community and I saw first hand the support and camaraderie that was built around this type of training. Late day scores, would look something like this: "11:57, goal was sub 12 and I got it! Scaled the weight to 95 instead of 115, did single unders instead of doubles" John M/37/6'1/200 "6:06 with 55#. Did pull-ups instead of Muscle Ups. That was ROUGH. Can't wait to hit this one again!" Cindy F/43 "14:04 Rx, not my best day, runs felt slow. I'll get revenge on this one next time!" Mark M/26/5'9/175 This enables an athlete to compare his/her performance to their peers. It also adds an increased sense of accountablility knowing your scores will go public upon completion. By doing this, I was able to be true to myself and also build friendly relationships with people all over the world who submitted their scores daily. Commenting with support, giving quick tips and advice, and just a little friendly competition made a huge difference in my journey into the CF world. (Every day I used to try and beat a guy named Eric from CT, never met him before in my life, or even saw a picture, but he made me push harder every time I stepped into the gym!). So you probably get where I am going with this. I miss this tradition, and I love website interaction. Sure #TBT is great to get everyone commenting on here, but why not more often? We spend a lot of time programming these workouts and a lot of time posting these posts, it's heart breaking to have silence at the bottom of the page! Tell us what you feel - good, bad, or whatever!. Last week, you may have noticed a few days with this posted at the bottom: Please post comments and scores below as the day goes on. We didn't get much of a response, but I'll forgive you since you may not have fully understood. But now there is no excuse! Let's see how well we do with this today. Strength: Deadlift 3RM WOD: "Diane" 21-15-9 Deadlifts (225/155) HSPU Please post comments and scores below as the day goes on. Tomorrow's Movements:Wall Balls, SDHP, Box Jumps, Rowing, Push Ups, Front Squats Post by Brian

OLD SCHOOL

Tue, 17 Jun 2014 08:51:35 -0400

Thats right we're taking it back to the begining... Before there were CrossFit Box's around every corner, there was just a Main Site. Anyone and everyone posted their scores on the website each day. Were going to bring it back to the "good ole days" keeping the tradition alive. Post your score for today in the comments below. Speaking of old school, check out some of these pics from way back. (I apologize for the clarity, it was when we only had a digital camera and not a professional one.) Kevin Scribner "raising the roof" Ann Kazaks Pressing it out Taylor farmers carrying. (If you look closely you can see Brian and Jerilyn chearing her on.) Part of the girls from WBC (Liz, Nancy, Patty, Peggy) The Huscler before he could hold a Rack position. Strength Front Squats 10-7-5 (from floor) WOD 2 Rounds for time 30 Wall balls (20/14) 30 SDHP (75/55) 30 Box Jumps (24/20) 30/20 Cal Row 30 Push ups 30 Front Squats (75/55) (Last Done 2/1/14) Post by Brianne Tomorrows Movements: Jumping, Sit ups, Sprinting

How 'bout this heat?

Wed, 18 Jun 2014 07:17:44 -0400

Ok folks, I think that long Winter is finally over! It didn't seem like it would ever end, but now it is full-on Summer and things are heating up. Let's take a minute to discuss this situation a little and what we can do to handle to it better. To start, we need to be drinking water ALL DAY LONG, and lots of it. Chugging a quick bottle on the drive to the gym ain't gonna cut it. We need to be slowly and steadily filling our body with fluids as the day goes on, long before the clock starts. Many of us learned the hard way yesterday that the humidity is not our friend. Yesterday was one of the first days of the year with extreme heat and a killer WOD matched up. Some of our bodies were like "wtf is going on right now?", and didn't cooperate well. Having one sub-par day due to the heat is not the end of the world, but let's make sure it doesn't happen again. For the next couple months, excruciating heat will be the new norm. (Quick, reach down and grab your bottle of water and take a few sips, your training session is closer than you think) Ok, so we'll be pumping good ole H2O into our system all day, so we're good to go, right? Maybe. We also want to make sure we are not completely flushing our system of electrolytes and essential minerals. We want to keep the good stuff, especially if we plan on performing well. You don't want to bonk at the finish line. Here are a few ideas.: 1) Salt sticks. These are commonly used for endurance athletes like marathon runners, triathletes, etc. They can usually be found at running stores and similar shops. 2) Electrolyte Powder. You could probably find this at local drug store. It could also be helpful, just please be aware of artificial flavors and sugars. 3) Hydrocell. Undoubtedly the best option, this stuff is becoming extremely popular among top athletes at CFLI and around the country. When you see the coaches walking around with slightly discolored water, this is the stuff. Secret is out! We currently have a small handful of bottles available in the Pro-Shop, or it can be found here: https://shop.10institute.com/IndvItem.asp?InventoryID=10 Ingredients here: https://www.securedcontent.net/OYM/img/TENSpecSheetsHCE.pdf Aside from the products we can use, we also need to be smart and make good decisions. Today's lesson is another challenging training day. If we are feeling overheated, dehydrated, or anything unusual at all, we need to stop right away and recover. DO NOT show up to class without a water bottle! (a towel would be a good idea too) Skill: Double Unders WOD: "Power Half Hour" :00-8:00 - "Annie" 50-40-30-20-10 Double Unders Sit Ups 11:00-15:00 - 100m Sprints 100m Sprint OTM x 5 Min 17:00-24:00 - 7 Min AMRAP 12 Ground to Overhead (45/25) 8 Jumping Lunges 4 Burpees 26:00 - 30:00 - 100m Sprints 100m Sprint OTM x 5 Min Post comments and scores below as day goes on. Tomorrow's Movements: (will be announced once comments section hits 20+) Post by Brian Community note: I will be moving out of my current apt at the end of this month and it is available for rent. The owner is great and she is also a CFLI member! Of course she'd love to have another reliable CFLIer take over once I'm gone, or at least someone through our network. So I'm throwing this out there, if anyone is interested please let me know and I will relay it to her. It's a 1 bedroom, 1 bath, basement with all hardwood floors, new appliances, and very private and quiet setting. Plus it's less than 5 minutes from the gym!

Take It Back Now Ya'll

Wed, 18 Jun 2014 15:32:23 -0400

We should start doing these TBT's on Tuesday because by the time Thursday rolls around I just can't wait any longer! Here it is..Your Throwback Thursday.. Post your guesses below! Speaking of posting below.. Feel free to post about how super pumped you are now that CrossFit Kids Summer Camp is right around the corner! Today: Skll/Strength: Snatch WorkWOD:"Molly"5 Rounds For Time:2 Rope Climbs3 Power Snatches (135/95)10 Back Squats200M Run Tomorrow's Movements:Push Jerks, Burpees, Deadlifts, Running

FRun Friday

Fri, 20 Jun 2014 08:12:05 -0400

You guessed it! Yesterday’s throw back was none other than Taylor Kelly. Nice job for those of you who guessed! Ever get a compliment? "Hey nice shirt!" "Lookin thin." "You are without a doubt the coolest person I know!" Okay, okay the last one was a bit much. Personally, one of the most gratifying compliments you can pay me now a days is if I get some good feedback on a lift. Can’t just be satisfied with the weight. It has to feel good as well. Only way to do that his hit it flawlessly. Making hundreds of pounds feel like a twig. When done correctly you’ll know. Not only will you feel it anyone who saw it will go out of their way to tell you how spot on it was. With that said.. “Hey Pat, nice lift.” 215lb Hang Snatch- 5 lb PR Today: Strength: (Last done 5/23) P1- Push Jerk 3-3-3-3-3P2/3- PP + PJ + SJ=1 1-1-1-1-1-1-1 WOD"Desrever"For Time:30 Bar-Facing Burpees30 Deadlifts (185/145)30 Push Jerks (135/95)1 Mile Run "Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe Post by Fogs

Drop it like a Squat

Mon, 23 Jun 2014 07:47:58 -0400

Now when I say Drop it like a Squat I mean like this... And not like this.. (Although some of you may feel like this when the WOD is over.) Why Squat? The squat is essential to your well-being and can both greatly improve your athleticism as well as keep your hips, back, and knees functioning later in life. Most think squatting is bad for their knees but the Squat is actually rehabilitative of cranky, damaged, or delicate knees. In the bottom position, the squat is nature’s intended sitting posture. If you think about it, we didnt always have chairs around. Most of the world sit in a squat. People normally eat their meals in a squat and of course what goes in must come out, which is also preformed in a squatting position. So next time your doctor tells you not to squat or squatting is bad for your knees you should ask: “well than how should I get off the toilet?” Now of course there is a right way and a wrong way to squat but no need to worry, that's what us coaches are here for! Strength EMOTM for 8mins 4 Back Squats @ 80% of 1 RM WOD 50-40-30-20-10 Wall balls 400m run in between rounds Please post scores and comments below. Post by Brianne Tomorrow's movements- Push press & push up

Ahh Push it

Tue, 24 Jun 2014 08:25:09 -0400

Don't wait for your coach to tell you to work on your weaknesses. Pick a new movement and incorporate that into your warm-up if you show up early. Or better yet, come to Open Skill and work on movements you are't comfortable with. We do supply you with accessory work at Open Skill so take advantage! It comes down to working hard... We give you so many opportunities to better yourself, now its time to embrace it! Strength 1RM Push Press WODEMOTM for 14mins Odd: 3 Push Press @80% of Max Even: 10-20 Push ups Tomorrow's Movements: Clean and Jerk, Running, Plank holds Post by Brianne

Beach WODs are Back Baybayyy!

Wed, 25 Jun 2014 07:28:28 -0400

Part A! as in Part- tayyyyy! (it means Party) That is correct! We will be partying it up on the beach after the workout in true CFLI fashion. If you don't know what that means, it means we are going to be having fun, and lots of it. Since we won't be on our home turf like most of our events, it is difficult for us to provide the usual party essentials. For this event, we are going "Community Style" and just going with the flow. That means we can all work together to try and get our hands on some food, drinks, games, beach toys, etc, it will be a heck of a day. After the WOD there is no formal timeline or structure, just a fun day at the beach with your best buds (us). Come for the WOD only, or stay and hang til the sun goes down. Either way, you have to get down there. If you missed any of our Beach WODs last year, I'm very sorry to hear that, let's not let it happen again! Here is the short version: When: July 4th 8:30am Kickoff (the Beach starts charging for parking at 8am, so it is recommended to arrive before then) Where: Smith Point Beach What: Member/Guest WOD and Beach Bonanza (this is obviously a free event for members and guests and not a weekly training session) Why: Why not? Do we need a reason to have fun? So get your friends on the phone, pick out your favorite bathing suit, dig those beach chairs out of the shed, and start thinking about your favorite drinks and snacks (Paleo peeps- you know what I'm talking about!). We'll see you there! Strength: OTM Clean and Jerk Ladder, increasing every 3 minutes (full explanation in class) Conditioning: 10 x 100m Sprint Post loads used for C&J and sprint times to comments section Tomorrow's Movements: Deadlifts, pistols, HSPU, muscle-ups Post by Brian

Throw it back throw it back.

Thu, 26 Jun 2014 07:56:56 -0400

Drum roll please.... Quck heads up for 101 interests. Our next CF 101 will start Monday, June 30th, continue Wednesday, July 2nd and end the following Monday, July 7th. Yeah, a whole CF 101 course with Friday off! Woop Woop. Okay now for your favorite moment of the week. Throwback! Post your guesses below! Don't forget to keep those throwbacks coming! Who know's, next week it might be you! Today's WOD:"The Badger"For Time:3 Rounds of:5 Deadlifts (315/225)10 Pistols (53/36)2 Min Rest3 Rounds of:5 HSPU5 Muscle-Ups

Hey Baby

Fri, 27 Jun 2014 07:44:07 -0400

First things first.. Our family is growing! Now I’m not talking about new members either (although new additions to the CFLI family- WELCOME!). I’m talking about the little ones…the really little ones. This week both Pete Seybold and Rafael Rivera both had a new addition to their family. Without further ado let’s give them a warm welcome to the world! Pete’s little one Rafael’s little one Speaking of little guys...You guessed it! Yesterday's oldschool pic was Brain Daniels. Nice job! A quick reminder since it's ONE WEEK FROM TODAY! In case you missed Wednesday’s post here’s a few reminders about next weeks Member/Guest Beach BOD Bonanza WOD: When: Friday, July 4th 8:30am Kickoff (the Beach starts charging for parking at 8am, so it is recommended to arrive before then) Where: Smith Point Beach (West Cut) Bring down the family and friends and have them cheer you on or jump into the their first CF workout baywatch style. Either way we'll be hanging out afterwards getting some rays and playin some games so pack a cooler full of fun and wear that American flag speedo you've been saving for that "special date" because there's no better time to bust it out than the CFLI Fourth of July Beach Bod Bonanza WOD. See you there! Fun Friday Strength:Back Sqauat 5x5 WOD:21-15-9T-2-BBurpeesBox Jumps(30/24) "Vision without action is a daydream. Action without vision is a nightmare." -Japanese Proverb Post by Fogs

Max Effort Monday

Mon, 30 Jun 2014 08:15:41 -0400

The Beach WODs were a HUGE success last summer so we are going to try to keep the tradition alive. Come down to Smith Point on July 4th for our summer kick off. The WOD starts at 8:30am on the dot so try to be on the beach at 8. There is no toll before 8am and we are anticipating a lot of "beachies" setting up early on the 4th so don't be late! We are going to wear our CFLI yellow T's too, that way we can spot you from a mile away. If you don't have a yellow T yet let us know when you register using the link below. If you plan on attending with or without a guest please register here: CFLI Beach WOD Also, Satuday July 5th we will not be having our AM classes due to the holiday weekend. The more reason to not miss out on the Beach WOD As for todays fun, get ready to get dirty and sweaty... WOD 32 One-Minute Stations A) 8 Double KB Thrusters (53/36) B) 6 Box Jumps (36/28) C) 4 Tire Flips D) 100m Sprint (Score is Weight of KB and BJ Height) Post by Brianne Tomorrows movements will be posted after 15 score comments.

Surprise!

Tue, 01 Jul 2014 10:52:47 -0400

A special thank you goes out to Jerilyn "Jer-Bear" Stanton for being the brains behind the planning (so I'm told). Everyone knows Jerilyn is a perfect example of what it means to be a part of a strong community. She is a posterchild for friendliness, camaraderie, and CFLI spirit. I don't know what we would do without her! Thanks again to everyone who shared the special night with us! And for those who were there in spirit, thank you too! Now onto the other stuff.... Beach WOD this Friday (July 4th) at 8:30am! Get there before 8am if you want to avoid the parking fee. Sign up on the sheet below, and don't forget your Gold Shirt! https://docs.google.com/spreadsheets/d/1eaDmFdAvSGL-BUi_qd5JAgS67gotuNdRMU5Bk0jX6i4/edit#gid=0 Strength: Deadlift 1RM WOD: 4 Min: Max Hollow Rocks Every Break - 10 Deadlifts (135/95) 2 Min Rest 4 Min: Max Deadlifts (135/95) Every Break - 20 Hollow Rocks Tomorrow's Movements: Double Unders, Burpees, Sit-Ups Post by Brian In the comments section below, please post your plans for Beach Day, thoughts about the lesson, and report scores once completed.

Attack It, Then Track It

Wed, 02 Jul 2014 07:37:54 -0400

Everyone knows the age old question, "If a WOD gets completed in the gym, but there is nobody there to track it, does it really happen?". Pretty much, no. What's the point of busting our butts if we don't have record of it? Shattering PRs, learning new skills, having mental breakthroughs, these are the things that need to be written down. Leaving the gym without logging is like coming to the gym without pants on. You're forgetting something very important. That being said, you all have a log book with our custom CFLI log sheet. We didn't make these becuase they help us, we made them because they help YOU. Sometimes I notice athletes walking right past the bookcase and going straight the car. This is the equivalent of telling me "you suck, your log book sucks, and I hate working out here. And you smell." How do you think that makes me feel? Sad. Train with a purpose. Not just for gits and shiggles. What do you use to log? Log book? Phone App? What have you found most effective? Post answers in comments section. Announcements: 1) Paleo Peeps: The challenge will officially end at 8pm on Thursday evening. This is only under one circumstance: You have eaten all 3 meals for the days and fulfilled all of your requirments. That means if you eat a pizza dinner at 9pm, you better be subtracting some points. 2) Beach WOD sign up sheet is below! Unfortunately, the weather is not looking so great. For now, just fill out the sheet and be ready to go. We will keep you posted with any updates. https://docs.google.com/spreadsheets/d/1eaDmFdAvSGL-BUi_qd5JAgS67gotuNdRMU5Bk0jX6i4/edit#gid=0 Skill: Double Unders WOD: "Alotta Tabata" 2 Min Max Double Unders 4 Min Tabata Burpees 4 Min Tabata Sit Ups 4 Min Tabata Groiners 2 min Max Double Unders Score is total reps. Tomorrow's Movements: KB Swings, T2B, Muscle Ups. Post by Brian Post comments about post and thoughts on WOD. Once completed, report back with feedback from lesson and scores. Post in comments section below.

Throwback & Throwdown

Thu, 03 Jul 2014 09:13:04 -0400

Important info about tomorrow's Beach WOD ahead so stay tuned! But first here's your CFLI Member TBT. Post those guesses below! And don't forget to send that throwback that you've been dying to get up on the website our way!Who knows, next week it could be you! 4th of July Beach WOD So it appears that tropical storm "Arthur" may try to dampen our parade tomorrow. He may try, but he may not succeed! As of Monday the forecast for Wednesday, Thursday, and Friday were supposed to be washouts…Well so far so good (fingers crossed). Hopefully Arthur takes a hike but either way we are going to keep you updated until the last minute. Either way we’ll be working out! Tomorrow @ 7:00AM we will make the official call depending on the weather. If sun’s out then gun’s out. Be prepared to head down to Smith Point for the 8:30am Beach WOD extravanganza. Warm ups start at 8:30am sharp so leave time to park and get settled.If you want to beat the parking fee arrive before 8:00am. If the weather doesn’t cooperate we’ll be hitting our 4th of July WOD at the Blue Gym. 8:30am is the kick off so be ready to roll. Again, we’ll keep you posted tomorrow bright and early. Feel free to comment below about any weather updates or predictions. Either way we’re throwing down at 8:30am. Get up, get ready, and let’s kick the long weekend off the right way! Reminder: No morning classes on Saturday, July 5th. Enjoy your weekend and we'll see you in the morning rain or shine! Today's WOD: 3 RFT:20 KB Swings (70/53)10 T-2-B5 Muscle-Ups Post by Fogs

HAPPY INDEPENDENCE DAY!

Fri, 04 Jul 2014 07:29:26 -0400

HAPPY INDEPENDECE DAY! DUE TO THE POSSIBILITY OF SEVERE WEATHER WE HAVE POSTPONED CFLI'S BEACH BOD AND WOD BONANZA. RAIN DATE TBA DAMN YOU ARTHUR! TODAY: BLUE GYM DOORS OPEN AT 8:15AM FOR WARM UPS. 8:30AM 4TH OF JULY WOD KICK-OFF 9:30AM- OFF TO CELEBRATE THE LONG WEEKEND! I KNOW MOST OF US WILL WAKE UP THIS MORNING AND START THIS LONG WEEKEND WITH SOME DEEP THOUGHT. WOW, TODAY WE COMMEMORATE THE ADOPTION OF THE DECLARATION OF INDEPENDENCE. IMAGINE BEING AROUND IN 1776 WHEN THAT HAPPENED? A TIME OF UNCERTAINTY AND REVOLUTION. WE AS THE PEOPLE DECLARED OURSELVES FREE AND INPDEPENDENT OF GREAT BRITAIN. MIND BLOWING WHEN YOU THINK ABOUT IT (WHICH I KNOW YOU ARE). BUT HEY IF YOU'RE JUST INTO THE BBQS AND FIREWORKS THAT'S FINE TOO. HAPPY INDEPENDENCE DAY! GOD BLESS AMERICA! POST BY FOGS "WE CONFIDE IN OUR STRENGTH, WITHOUT BOASTING OF IT. WE RESPECT THAT OF OTHERS, WITHOUT FEARING IT." THOMAS JEFFERSON

Half way to 2015!

Mon, 07 Jul 2014 08:47:09 -0400

Half way to 2015!

Mon, 07 Jul 2014 08:47:11 -0400

Welcome back from the long 4th of July Weekend! I hope everyone had a great time enjoying some of the best weather we've had in a long time. I know everyone found time to get an at home WOD in at least one of the last 2 days (right?), and I'd love to hear about them. We all know fitness isn't just about the 1 hour a day you spend in the gym, we need to be active and moving everyday. Here's what I did on Saturday morning: 5-4-3-2-1 Burpees in the sand 40m Dune Sprint between each Rest 5 minutes 3 Dune Sprints, rest 1 min 2 Dune Sprints, rest 1 min 1 Dune Sprint Rest 10 minutes 15 Min of Beach Flag technique work. Nothing crazy, and the whole thing took a little over half an hour, including the rest time. It was fun, I was at the beach, and I felt great all day. What did you do over the weekend? Post your home WODs to the comments section below.... Speaking of awesome workouts, Friday's morning class was a blast! As you know, the Beach idea didn't really work out with the weather, but we still made it a great day. We had nearly 60 people working out together in the Blue gym, which may be a new record! Thanks to everyone who came and their awesome Guests! Speaking of Guests, did I hear a rumor about some Guest Days later this month? Hmmm, we'll have to wait and find out.... Strength/Skill: Muscle Up and HSPU Practice and Drilling or Accumulate: 50 strict Pull-Ups, 50 Push Ups WOD: "Nate" 20 Min AMRAP 2 Muscle-Ups 4 HSPU 8 KB Swings (70/53) Accessory Work: Midline: 3x15 Strict T2B, 3x8 L-Pull Ups Gymnastics: From a headstand: 3x10 Pike Raises, 3x10 Straddle Raises Tomorrow's Movements: Wall Balls, Snatches Post at-home WODs, feedback from Friday's class, thoughts on today's WOD, and scores from today to comments section below.

Double Whammy

Tue, 08 Jul 2014 08:25:31 -0400

If you forgot to read the mini post before here it is again: PALEO PEEPS! Drawing for the Paleo challenge will be done today! Everyone will be receiving raffle tickets (even the last place team) but the higher the rank the more you will recieve. There will be a 1st, 2nd, and 3rd place prize. Only the top teams will be entered in the 1st place raffle along with the 2nd & 3rd. The 2nd place raffle will have the top 3 finishers (which are a lot because of all the ties) and then 3rd raffle place will have all who participated. Stay tuned for tomorrows post with a video of the drawing. WOD 1 12 min AMRAP of: 5 Unbroken Wall Balls (20/14) 100m Sprint 10 Unbroken, 100m Sprint 15 Unbroken, 100m Sprint 20 Unbroken, 100m Sprint, etc….. WOD 2 1RM Snatch I want to see your scores for each WOD today.. Post them in the comment section below! Post by Brianne Tomorrow's movements: Cleans & Pull ups

And the winners are....

Wed, 09 Jul 2014 07:19:46 -0400

Paleo 1st Place Prize: Each win- $100 Cash $150 Tens Institute Product 2 Casses of Coco water 1 Month Gold membership And the Winner for 1st Place is... TEAM WTF!! (Witness the Fitness) Congratulations Aileen and Frank for winning 1st Place. 2nd Place Prize: Each win- $100 Tens Institute Product 1 Case of Coco water 1 month Gold membership 2nd place winner is.... Paleo Prowlers Jerilyn and Heather.. Great Job! 3rd Place Prize: $50 Ten Institute Product (each) 1 Case of Coco water to split 1 Month Upgrade The 3 winners are: 1-House of Monkey Payne 2-The Stricklands 3-East meets West Congratulations to all who participated.. you are all winners! I want to recognize all other 1st place participates-- Dem Bit*@#$- Ann Kazaks and Jean Dowd Blonde Bombs- Vickie Auriemma and Jaqui Foss Mission Slimpossible- Nicole Levonick and Kristina Crosby M1-N-M2- Mike Arnoni and Mike Levonick WOD 7 Rounds for Time: 5 Power Cleans 5 C2B Pull ups Post by Brianne Tomorrows movements: Thrusters and Box Jumps

"You got da Trowback or What?"

Thu, 10 Jul 2014 09:11:49 -0400

“Oh shoot today’s Thursday? Let me get over to the website and see today’s TBT.” Don’t lie I know that’s what you were thinkning! The week is comin’ and goin’ and right before our Fun Friday…We have our Throwback Thursday. Be sure to post your guesses below and send one in if you got it. Who knows? Next week it could be you! Any guesses? Post them below! 8 Weeks, 1 Day: Is when CFLI will be sending a crew to the Tri-State New Jersey Super Spartan Race. Get over to the site for more info. Tri-State New Jersey Spartan Race If you are interested or you know you want to give it a shot let everyone know buy adding yourself to the list. Interest Sheet Sunday Funday? You know it! And we’re not talking about the Boardy Barn either. This Sunday will be the first Sunday in CFLI history that the gym will be OPEN. By popular demand we’ve decided to add an Open Gym to the schedule. Practice, lift, wod..your call. If you want to get your Sunday swell on we’ll see you at the Blue Gym from 10:30am-12:00pm. Starts THIS SUNDAY. Congrats Winners: Okay okay you can save your comments below for this one. This was the “live” drawing for the Paleo winners yesterday. Keep in mind it was early and it was a one shot deal! Paleo Winners "Live" Drawing Today: Strength: Thruster Ladder WOD:30-20-10Thursters (75/55)Box Jumps (24/20) Post by Fog's

Fun Friday, Saturday AND Sunday

Fri, 11 Jul 2014 09:32:23 -0400

Fun Friday is here! Ending the week with a super-fun burner that will knock your socks off! But first.. Yesterday’s TBT was none other than Dennis Keeley. Nice job to Kellyanne Costello for the only one guessing correctly! Your prize is waiting for you at the Gold Gym... IT'S A BRAND NEW CARRRR!Fine Print: This car is actually used and may or may not need maintenance work that includes but is not limited to the following: New tires, New break lights, new head lights, oil change, missing gas cap, new battery, no power steering, new heating & cooling unit. New catalytic converter, transmission, and engine may also be required. **Reminders & Heads Up!** Tonight is the official start of the 1.5 hour P3 class on Fridays. If this effects you be ready to roll from 5:30-7pm. Open lift is adjusted starting tonight as well from 7-8pm. Saturday’s classes will meet at the Gold Gym Sunday Funday is only two days away! Open Gym from 10:30am-12:00pm. See you there! To the Olympic Lifters:Six weeks came and six weeks went in the blink of an eye. To everyone that took the course you deserve a nice big pat on the back. The work was hard, the improvements were tremendous, and big PR's are sure to be on their way. Each session gets better and better and it's all due to the willingness of you guys...to not only work hard but to learn as well. It was truly a pleasure to have taught you all. See ya the next time around! Today: Conditioning 500M Row Time Trial 200M Row Time Trial WOD For Time: 400M Run 50 G-2-OH (45/25) 100 Walking Lunges 50 G-2-OH 400M Run A quote about fitness and form. "It's not something money can buy. You can't friend it on Facebook. It doesn't matter if you're wearing $1,000 worth of brand name athletic apparel. If you don't put the time and effort in it will never happen. I don't care who you are or what you're wearing it doesn't matter. It will not happen. It's that simple" - unknown Post by Fog's

Good Morning CFLI!

Mon, 14 Jul 2014 07:47:50 -0400

Pressing a bar overhead develops core strength. How you ask? well the press starts at the ground (your feet) and ends at the hands (overhead.) Everything in between these two points gets worked, one way or another. This includes everything but most importantly your midline supports the weight. Ever notice when someone is tired how they start to lean back and over extend their spine? *Side note- The Olympic press, where athletes lean back on purpose, takes years of training and proper technique. They understand the sacrifices of longevity vs. Weight gains. Most of the same concepts are followed during the Push Press and Push Jerk. Vertical and upright torso, Neutral spine, midline stabilization etc. As an athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. Strength For Today 1 Press + 1 Push Press + 1 Push Jerk = 1 Rep 1-1-1-1-1-1-1 Sunday Funday was a real hit! Open Gym from 10:30am-12:00pm on Sundays will now oficially be EVERY SUNDAY!! Whoo hoo!! Who's excited?!?! WOD 15 Min AMRAP of: 3 Press (95/65) 6 Push Press 9 Push Jerks *30 sec Max Burpees Press Sequence has to be performed unbroken We have 2 spots left for our 101 tonight. Tell your friends if they want in to call us ASAP 631.909.4849 Post By Brianne Tomorrow's Movements- Bodyweight movements and runnning

Hollow back at us

Tue, 15 Jul 2014 08:51:00 -0400

Again I want to wish Gerard Bosch a safe trip to Colorado. As you can see, we are a community and we support you.. Now on to todays WOD.. The hollow rock is the foundation of any gymnastics movement and excruciatingly tough when performed correctly. Don't you agree? For many people the hollow rock is so hard that no matter how hard they try they hit a road block on each rock. This block is a due to lack of lower abdominal strength. If you feel that road block, don't you worry because we'll work on it during todays lesson… so flop no more. Skill Hollow positioning WOD 5 Rounds for Time: 15 Push ups 20 Hollow Tucks 30 Double Unders Post by Brianne Tomorrows movments- KB's and C&J

Give me Fitness, or Give me Death

Wed, 16 Jul 2014 07:19:38 -0400

Before we get into the WOD, take a look at the new schedule format we've added to the website. It seems a little more reader friendly and is fully updated. The class listed on the blue side is at the Blue Gym, the class listed on the yellow side is at the Gold Gym. Note: there are 2 minor errors that are being updated. Saturday morning 8am is WBC, and 8:30pm at Blue on Wednesdays is CF101. Speaking of schedules, August 19th will be the first ever GRID match and it is being held at Madison Square Garden. It's not allowed to be called CrossFit, but it is a functional fitness competition featuring some of the best CrossFitters in the world. As the date nears and tickets are released, we will figure out a plan to travel into the city as a group and check it out. What is GRID exactly? Check this out: Should be fun! Strength: 1RM Clean and Jerk WOD: "Death By" 15 KB Swings (53/36) Odd minutes 5 C&J (135/95) Even Minutes *Every 5 min, Men add 20#, Women add 10# Post 1RM's, and WOD scores to comments. Tomorrow's Movements: Back Squats, Burpees

Throw It Back

Thu, 17 Jul 2014 07:01:52 -0400

Tribe! It's that time! Your favorite post of the week! Your CFLI Throwback Thursday.. Post your comments below! And remember to send in that super awesome TBT pic in of yourself that you know nobody should see but you kind of want them to anyway... **Quick Heads Up**Sunday's Open Gym has moved up a half hour earlier. 10:00-11:30. See you Wodaholics there! Today: Strength:Back Squat5RM, 3RM, or 1RM WOD:10--> 1Back Squat (115/75)Burpees Tomorrow's Movements:T-2-B, Box Jumps, Burpees, Russian Twists, Sit-ups.

It's Friday..So it Must be FUN!

Fri, 18 Jul 2014 08:41:28 -0400

"I can honestly say that I am a better person for becoming part of the CFLI family. I wish I could thank every individual member in this note, but I will sum it up this way: every time I stepped in the gym I saw someone stepping past their limits and break a barrier. Sometimes is was someone hitting their first muscle up, sometimes it was someone running their first 800m without walking, but every single time I saw someone achieve a goal it was inspiring. Every member in the gym inspired me just by showing up, pushing themselves and not accepting the status quo. Being around a group of people who have that drive inevitably made me better in every aspect of my life." G.Bosch

Just Around the Corner

Mon, 21 Jul 2014 07:27:02 -0400

Some Throwback Pictures: Open 2014 You can watch from home: Check out all that leads up to the games: If your wondering what the individual WODs are check em out: Wednesday, July 23rd THE BEACH OVERHEAD SQUAT Location: Tennis stadiumWednesday evening 1-rep-max overhead squat Athletes will each have 3 attempts. Friday, July 25th TRIPLE 3 Location: Outside of Track and Soccer StadiumFriday Morning For time:Row 3,000 meters300 double-undersRun 3 miles SPRINT SLED 1 Location: Soccer StadiumFriday Afternoon For time:100-yard sled push SPRINT SLED 2 Location: Soccer StadiumFriday Afternoon For time:100-yard sled push Saturday, July 26th TBA Sunday, July 27th MIDLINE MARCH Location: Soccer StadiumSunday Afternoon 3 rounds for time of:25 GHD sit-ups50-ft. handstand walk50-ft. overhead walking lunge (155 / 115 lb.) And now for our WOD... Strength Press 5x5 WOD 21-18-15-12-9-6-3 Push Press/Jerk (95/65) Front Squats Post scores below.. We want to see what you got! Post by Brianne Tomorrow's Movements- BJ's and KB's

Friday Class

Tue, 22 Jul 2014 12:03:40 -0400

Watch the Masters LIVE on the games website > http://games.crossfit.com See some of your local Long Islanders compete. Late Post so I am going to cut to the chase... WOD 10-9-8-7-6-5-4-3-2-1 Box Jumps (30/24) KB Swings (70/53) Post by Brianne Were looking for you to hit some PR's on the skill so post your Time Here! Tomorrow's Movements- Pull ups, push ups, Squats

Competition Fuels the Soul

Wed, 23 Jul 2014 08:49:05 -0400

Let's start this convo by acknowledging a team that has recently competed and done very well. Coach Pat and Coach Ian are the "pullers" on the Smith Point Ocean Rescue team and compete in the Landline Competition. About 2 weeks ago, Pat (and a temporary sub for Ian) pulled the team to a Regional Championship! Their first time accomplishing this impressive feat. Just this past week, they took home another Gold at the East Hampton tournament, their second straight year claiming the title here. Good luck to the boys at USLA Nationals in Virginia Beach in 2 weeks! Let's keep the competition talk rolling by announcing a few upcoming CF compeitions. CFLI would like to enter teams (yes, multiple teams) into the following compeitions. 1) The Long Island Affiliate Leage (Fall Season) Read about it here: http://longislandaffiliateleague.com/ 2) Flex on the Beach (September 13th, Long Beach, NY) Read about it here: http://www.flexeventshq.com/2014-8-more-info/ If you are intersted in competing in either of these events, please put your name on this sign up sheet and we will begin to organize the teams. Sign up here: https://docs.google.com/spreadsheets/d/1BfJzqBl2anPxFmhL8sAJIQTro4p-7R9BvV42-B8WUPs/edit?usp=sharing We're still talking about comps right? Ok, good, because the biggest competition of them all begins TODAY! The CF Games kicks off with the Beach Event this afternoon, and a strength event later this evening. Tomorrow is a rest day, but then the action picks back up in a big way from Friday-Sunday. There will be between 8-12 events over the 3 day course and you'll be able to watch them live. Check out Monday's post for the TV schedule, and/or head to the CF Games website to watch the live stream. The Beach Event should be going off around noon today (eastern time ). http://games.crossfit.com/ Watching the live stream is awesome, but watching this type of stuff in person is even better. That's why we will be headed to Madison Square Garden on August 19th to watch the first EVER Grid match. The New York Rhino's host the LA Reign! Get your tickets here: http://news.npgl.com/2014/07/22/tickets-on-sale-for-grids-historic-1st-match-at-madison-square-garden/ Today's WOD: "Cindy" 20 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats or "Mary" 5 HSPU 10 Pistols 15 Pull Ups Tomorrow's Movements: Back Squats, Running, Muscle Ups Post WOD choice, thoughts on lesson, and comment on today's post in Comments section below.

Throwback

Thu, 24 Jul 2014 09:25:14 -0400

You're Throwback Thursday is here! Post your comments below! Today: Strength:Back Squat 5x5 WOD:10 RFT3 Double Dip Muscle Ups100M Sprint **Reminder**Tomorrow's mid-morning class is All Levels at 10:30am

Friday Happy Hour

Fri, 25 Jul 2014 09:04:43 -0400

Hey Tribe! Hope you're ready for your Fun Friday! Kicking it off is yesterday's TBT. Kellyanne Costello! Big shout out to Marty Accardi for giving it away...No comments on relatives Mart! ""Reminder: Mid-morning class is 10:30am on Friday's. The Games Are Here!Can you believe it!? Wednesday kicked off the CF Games with a grueling beach WOD and a 1RM OHS. This was just a teaser as Thursday was a rest day prepping for the big weekend. But if seeing Kara Webb OHS 250lbs and some of the top men OHS 377lbs didn't light a fire underneath you I don't know what will!? (P.S the two men who tied for first on the OHS were Matt Fraser and some guy named Rich Fronig..whoever that is). To stay up to date on everthing happening this weekend be sure to check in on the Games Website: CF Games Site To watch the events unfold in the comfort of your own home you can check it out over on ESPN: Okay, okay...Now for the REALLY BIG event that's going down... The Smith Point Lifeguard Tournament.This Monday, July 28th the lifeguards of Smith Point are hosting their annual lifeguard competition. If you're interested in some fun in the sun and seeing some good competition it kicks off at 10:00am. Four of your favorite coaches will be there throwing down as we try to help the team bring home the glory. Come for the event or make a day out of it. Either way we'll see you there! A little "Flashback Friday" video to get you amped for Monday: Today's WOD For Time:100 Double Unders75 Sit-ups50 Thrusters (45/30)25 Jumping Squats3 Legless Rope Climbs*400M Run between each movement (4 total) "In order to succeed, your desire for success should be greater than your fear of failure." -Bill Cosby Post by Fog's

That's All She Wrote….

Sun, 27 Jul 2014 23:36:15 -0400

If you did not get a chance to catch any of the games live, I highly suggest you spend your week checking out the archives. You can check out the footage here: games.crossfit.com As for you, the next season starts TODAY...... Here's what we got for ya (and you may see a theme develop this week): WOD: The Lesser Know Girls Volume 1: "Eva" 5rft: 800m Run 30 KB Swings (70/53) 30 Pull Ups Tomorrow's movements: Box Jumps, Wall Balls Post your scores and favorite moments of the 2014 CF Games to comments below. (brief) Post by Brian

Lesser Known Ladies Vol. II

Tue, 29 Jul 2014 09:34:45 -0400

"Kelly" 5 Rounds for Time: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Tomorrow's Movements: Cleans, Ring Dips Post scores to comments.

Give It Your Beth Shot!

Wed, 30 Jul 2014 08:58:28 -0400

"Elizabeth" 21-15-9 Squat Cleans (135/95) Ring Dips WOD Demo at the original CF Gym: The above video highlights some of the original CF firebreathers from "back in the day". These are the guys and girls that I looked up to when I first started my CF Journey 7+ years ago. Things have changed a lot since then, and now we have these guys to admire: Throughout this entire time there has been one true legend that was an "original" firebreather, and still throws down with the best in the world, despite being significantly undersized. There is no doubt he has the biggest heart.... Still juiced up from watching the Games all week? Awesome, cause a little birdie told me we may have a chance to test our selves with some of the same WODs next week. Of course, most will be tailored to better suit a class setting (and the abilities of normal humans), but it should be fun nonetheless. Be ready! Last chance to get involved in some upcoming competitions, put your name on the list if you are interested: https://docs.google.com/spreadsheets/d/1BfJzqBl2anPxFmhL8sAJIQTro4p-7R9BvV42-B8WUPs/edit#gid=0 Post your favorite moment of the CF Games and scores for today's WOD to comments... Tomorrow's Movements: OHS, Running Post by Brian

Throwback

Thu, 31 Jul 2014 09:25:37 -0400

Tribe, Before we get to this weeks TBT a very quick but very important announcement coming your way! There will be an adjustment in the schedule next Thursday and Friday. This is on week from today so don't stress. We'll be fine :)Why the change?Well...Every year right around the second week of August USLA (United States Lifesaving Association) holds it's National Competition. Yeah, Nationals..Welcome to the big leagues of lifeguarding. The majority of the coaching staff will be heading off to Virginia Beach to compete with some of the top teams in the country..Long beach, California, Hawaii..those guys. So the adjustments are coming your way. It will still be structured, it will still be killer workouts, and your still going to have a ton of fun. This happens to be the first time we've ever stayed open during Nationals in the the 4+ years we've been open as well. Don't let it interupt your training! Adjusted Schedule one week from today: Okay okay here it is..This weeks Throwback!Comments below!Don't forget to send yours in! Today:Lesser Known Ladies Volume IV: "Nancy"5 RFT:400M Run15 OHS (95/65) Post by Fog's

Two-For Friday

Fri, 01 Aug 2014 07:11:28 -0400

August 1st, 2014. Can you believe it!? Time flies when you're having fun! To put that in perspective a bit for you just think...1998 is as far away as 2030...Mind blown. Speaking of back in the day here's your answer to yesterday's TBT..(get that drum roll going in your head).. Paige Brown! Nice job to those who guessed right! **If you missed yesterday's post make sure you check it out for some future schedule adjustments** Today "Warm-up WOD""Annie"50-40-30-20-10Double UndersSit-ups WODVolume V"Jackie"For Time1,000M Row50 Thrusters(45/30)30 Pull-ups "The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a colossal waste of time." -Greg Glassman Post by Fog's

Games Complex

Mon, 04 Aug 2014 07:42:28 -0400

NOTE: 9:30AM class will be at Gold today Getting super excited about this week's programming! We are having a "Games" themed week based off of the recent CF Games. Some WODs are exact replicas, and some are very close. Here are the names of some next week's WODs, in no particular order:"Double Grace" (as seen in the Games)"2-7 Sprint" (inspired by the Thick-N-Quick) 1RM OHS (as seen in the Games)21-15-9 Complex (as seen in the Games)"Mini Midline March" (inspired by Midline March)"3-2-1 Go!" (inspired by the Triple 3)"Hang Clean Biathalon" (inspired by the Muscle Up Biathalon)Should be a lot of fun! Check out Camille on her pull up set of 9 WOD 2014 Games "21-15-9" Complex Set of 21 8 Deadlifts (155/115) 8 Pull-ups 7 Power Cleans 7 C-2-B 6 Power Snatches 6 Bar Muscle-ups Set of 15 6 Deadlifts 6 Pull-ups 5 P. Cleans 5 C-2-B 4 P. Snatches 4 Bar Muscle-ups Set of 9 4 DL 4 Pull-ups 3 PC 3 C-2-B 2 PS 2 B MU This is definitely a WOD that we would like to see how you did. Post your times and weights for today below. Post by Brianne Tomorrows movements- Push ups, Box Jumps & Press Sneak Peak, details this week!

Goodbye James!

Tue, 05 Aug 2014 10:47:08 -0400

James has been one of the most dedicated CFLIers of all time. What do I mean? James was known for being in the mobility room for usually a full hour before every class, maintaining and preparing his body. The results spoke for themselves as he developed great strength and became one of the best positional athletes we have. James is also a very "coachable" athlete and was a pleasure to work with. Mix that with his ability to check his ego and scale properly, and you have yourself a poster boy for smart athletes. Good luck James! You will be missed! Important Reminder: We will be running an adjusted schedule for Thursday and Friday of this week. A large portion of the coaching staff will be heading to Virginia Beach for the USLA Lifeguard Nationals. We are looking to defend our National Title....let's go! Here is the schedule for those 2 days: Oh yeah, one more thing. Details for the SPEAR Personal Defense Course will be released TODAY and registration begins TOMORROW MORNING at 6am. Ohhh yeahhhhh! Strength: Strict Press 5-5-3-3-1-1-1 WOD: Tabata Push-Ups Rest 1 Minutes Tabata Burpee Box Jumps Rest 1 Minute Tabata Strict Press (45/30) *Only lesson this week not inspired by 2014 CF Games Tomorrow's Movments: OHS, Hang Cleans, Running Post by Brian

Last Post of the Week

Wed, 06 Aug 2014 12:36:29 -0400

Before we head out, we would like to thank you in advance for allowing us to compete in this competition that we train for year-round. Some of us have been competing in this competition for 6-8 years or more. It is a huge part of our lives and reason for training. The adjusted schedule shouldn't cause much interruption, but we thank you for working with us for these next 2 days. You guys are the best! We'll try to bring home some hardware for souveniers ;-) Speaking of schedule adjustments, here is the schedule for the rest of the week after today: As you can see, there are a few adjustments for Thursday and Friday, everything else is on as scheduled. Since this is the last post of the week, I will leave you with the movements you an expect each day: Thursday: Sit-Ups, Lunges, Rowing, Double Unders, Running Friday: Front Squats, Rope Climbs, Sprints Saturday: Clean and Jerks Sunday: Open Gym - Athlete's choice Sounds like fun if you ask me! Personal Defense Ok so we finally dropped the details of the upcoming Personal Defense Course yesterday and the buzz is tremendous. The importance of these skills, confidence, and awareness cannot be overstated. I'm so happy to finally be able to provide this service to my community and we are going to have a lot of fun doing it. For full details, check out the Defense page here: http://cflongisland.com/personal-defense And Register using this: https://docs.google.com/file/d/0B43PT4NASZZRV3dTSmlRc3JxeTQ/edit?pli=1 And get ready for this: Registration can be dropped off at the front desk at the Blue Gym starting TODAY! Don't hesistate, each section is capped at 35 participants. Don't be number 36! Taking care of yourself: Since we are on the subject of valuing your body and life, here is a little reading to get you through the weekend. We don't plan on kicking anyone out of our gym anytime soon, but you'll get the idea. We know many members of our community have a tough time "listening to their bodies". Am I talking about you? I don't know, you tell me.... http://alyssaroyse.wordpress.com/2014/07/20/why-i-kicked-an-athlete-out-of-my-box/ Strength Test: 1RM OHS (3 attempts) WOD: "Hang Clean Biathalon" Run 400m 18 Hang Squat Cleans (145/105) Run 400m 15 Hang Squat Cleans Run 400m 12 Hang Squat Cleans Each time the bar drops, 200m "penalty" run Post times/scores for WODs each day, thoughts about the Defense Course, thoughts about the article, and all other thoughts to the comments section below. Post by Brian

It's a Throwback Thursday!

Wed, 06 Aug 2014 21:31:04 -0400

Hey Gang, Take a look at this gem for this weeks Throwback Thursday. Any ideas? Today's WOD "Modified Midline March" For Time:3k Row200 Double Unders1 Mile Run *Can be done in reverse order* Post times and your TBT comments below! Don't Forget about today's and tomorrow's adjusted schedule: Post by Fog's

Thick and Quick

Thu, 07 Aug 2014 21:55:11 -0400

Yesterday's TBT? Theodore (Tedward) Sadowski(A real stud) Today "2-7 Sprint" 3 RFT: 2 Rope Climbs (Legless for men) 7 Front Squats Sprint 50m Rest 3 Min The Rx weights are: Rnd 1 -225 / 135 Rnd 2 – 245 / 155 Rnd 3 – 255 / 175 Inspired by CF Games 2014 "Thick and Quick" "I was not delivered into this world into defeat nor does failure flow through my veins." Post by Fog's

Nationals Recap

Mon, 11 Aug 2014 07:17:03 -0400

Smith Point does it again! Some people doubted the ability of the team this year, as we lost some of our most accomplished athletes this season, but the boys and girls in green showed up with game faces on ready to rock. Over 1200 lifeguards from all over the country showed up for the 3-day competition, and it was as competitive as ever. Here are some highlight points from the CFLI crew: New CFLI coach and veteran Smith Point lifeguard Charlie Appel took home his 2nd straight National Title in the 4x100m Relay, and found himself on the podium for the second straight year in Beach Flag's with a solid 3rd place finish. Charlie has proven over the past 2 years to be one of the fastest lifeguards in the nation. Nice work Charlie! The Powerhouse combo of Coach Fogs and Coach Scribs showed up ready to rip heads off after coming off their first Regional Champioship Title last month. The boys cruised through the prelims and semi finals in dominating fashion, almost making it look unfair to have such a stacked team. As the finals came, the boys continued to trample most of the competition, although they were edged out slightly by the defending national champions from Long Beach. The race was close and it was a hell of a battle. Unfortunately, due to a minor rulebook infraction, they were disqualified and unable to officially step onto the podium. To say they got ripped off would be an understatement, and the term "poor officiating" would be giving the judges too much credit. The DQ was a horrendous mistake on the part of the judges, and the infraction itself was a minor technicality that had absolutely no effect on the outcome of the race. Anyone who witnessed the action knows the real outcome, and who the best teams really were, regardless of the official standings. Nice work boys, we are proud of you! The action continued in the Beach Flag pit as coaches Brian and Brianne looked to keep the momentum going after their successful runs (no pun intended) over the last few years. The final heats were nothing less than dramatic and the field was faster than ever. After some intense competition, some sparks from long-time rivalries, and even some controversy to make things interesting, both Brian and Brianne came out on top as National Champions! This was Brianne's second title in the past 3 years, and Brian was able to earn his 5th straight title, the longest streak in USLA history. The duo will be traveling to France in September to as members of Team USA lifesaving to compete in the World Championships. CFLI representing on the big stage! A huge thank you is in order to all of our members who worked with us on the adjusted schedule this week while we traveled for the competition. These competitions mean the world to us and we thank you for your support! WOD: “21-15-9” Deadlifts (115/75) Hang Cleans Thrusters *After each round = 400m Run (3 total) Reminder: Registration for the Personal Defense Course has officially opened. You can learn about it and register here: https://docs.google.com/file/d/0B43PT4NASZZRV3dTSmlRc3JxeTQ/edit Must read: https://gawkish.wordpress.com/2014/07/29/why-i-attacked-my-wife-last-weekend-3-reasons-to-avoid-crossfit-defense/ Post thoughts on Nationals, WOD, and article to comments. Tomorrow's movements: T2B, Ground to overhead, push-ups, hollow rocks, russian twists

Thank You Again!

Mon, 11 Aug 2014 20:59:56 -0400

Just another reminder.. Don't miss out Registration is open!! https://drive.google.com/file/d/0B43PT4NASZZRV3dTSmlRc3JxeTQ/edit?usp=sharingS.P.E.A.R Personal Defense Readiness now being offered at CrossFit Long Island. This is open to anyone interested in properly preparing themselves for the unknown and protecting themselves in the line of danger. No martial arts background or law enforcement/military training required. To read more info or register for the "Be Your Own Bodyguard" or "Humanweapon" Course, click the link below:http://www.cflongisland.com/personal-defenseCourse begins August 19th. Registration deadline is August 18th.(Course is open to non-CFLI members as well. Join us!) How are you at detecting danger? Can you detect pre-contact cues? Do you know how to prevent a violent situation in an everday place like an elevator? Or an ATM? WOD "Double Trouble" 10 Min AMRAP: 10 T-2-B 10 G-2-OH (45/25) 10 Alt. Plate Push Ups 20 Mins Between* 10 Min AMRAP: 10 Hollow Tucks 10 Russian Twists 10 Push Ups *6x100M Sprints completed during the 20min rest Post by Brianne Tomorrow's Movements- Chipper type WOD involving pull ups, jumping, squatting etc. Post scores for today's WOD and thoughts on videos to comments below.

Quick Questions

Wed, 13 Aug 2014 09:23:39 -0400

**Warning: Today's post is dedicated to the topic of Personal Defense. There are some very violent video clips shown below. We would love to have you in on the discussion, but if you are not interested in this topic, please scroll to the bottom to see today's WOD** Please answer the following questions in the comments below. 1) Based on the video from yesterday, name at least 1 mistake the woman in this video made 2) Name at least 1 thing this woman could have done better to prevent or deflect this situation: (warning: violence) 3) Name at least 1 thing the woman in this video did well in the situation: (warning: brutal violence) 4) Name 1 thing the man in this video could have done to detect and defuse the situation: (1:10 mark, warning: violence) We all know that "VIP's" hire body guards for protection. Well, most of us cannot afford that, and maybe we are not considered "VIP" to most people. However, we are all "very important" to someone. There is someone out there that would be devestated if we were to be hurt or killed. There is someone who needs you, and needs to know that you will fight back if attacked. Unfortunately, some of us may not place an emphasis on the importance of protecting ourselves. However, we owe it to our loved ones to ensure them that we will equip ourselves with the proper tools to survive and attack and live to see them another day. We all need bodyguards. We need to be our own body guards. 5a) Who's life would be dramatically altered if you were to be killed in a street attack? (Who considers you a VIP?) 5b) What are you doing to keep yourself safe and alive for that person/those people? Answer all questions in comments below. WOD: 100 Double Unders 20 Front Squats (205/155) 30 Box Jumps (30/24) 40 KB Swings (53/36) 50 Wall Balls (20/14) 60 Pull Ups 70 Squats 800m Run Full details and registration for SPEAR Personal Defense Courses here: http://cflongisland.com/personal-defense

Today's a New Day

Thu, 14 Aug 2014 10:40:22 -0400

Like I mentioned in the email yesterday, I never intended to offend anyone. I chose videos that had several very important teaching points regarding Personal Defense and Safety, and I was hoping the discussion would go something like this: Member X: I can't believe that woman survived that home invasion, that guy was twice her size and vicious! I don't know what I would do in that situation. Member Y: Yeah, someone coming into my home like that is a big fear of mine... Coach: Most people in that situation would have been killed. I shared this video because the woman is a great example and did some things really well....yadda yadda yadda..... Unfortunately, it didn't work out the way I'd hoped, lesson learned. I will not give up though! I know we can have healthy discussion on here, so I am going to share 3 of my favorite videos, along with some questions. They are a little different, hopefully you will enjoy these a little more. (Warning: the videos will not play unless you click them. If you do not want to watch them, don't click them ;-)) 1) How could this situation have been avoided? 2) What would you do if this ever happened to you? Is there anything worse in this world that could possibly happen? 3) Name 3 things this man could have to done to prevent such a horrible accident (warning: language) Please share your answer to all questions in the comments below, along with your guesses for... THROWBACK THURSDAY! WOD: 15-12-9 Power Cleans (185/120) HSPU Tomorrow's Movments: Wall balls, SDHP, Box Jumps, Push Ups, Row, Front Squats

Real World Prep

Fri, 15 Aug 2014 09:09:17 -0400

Life is easy when an hour of CrossFit is the toughest part of your day. It is. What does the world throw at you on a day to day basis that’s tougher than an hour in here? Better yet, what’s something that became a whole lot easier for you once you started doing CrossFit? We don’t need that power nap after we mow the lawn or lug in the groceries anymore. That’s cake! But what if life throws something a little messier at you..? During the Wednesday night 101’s I usually end up my talk with… “CrossFit will make you ready for whatever life throws at you.” Why? Because it’s the truth. Case in point: Wednesday morning around 5am I woke up to a small river flowing through my living room. A river that surely made its way throughout my entire apartment. First line of attack was frantically running around outside the house in the torrential downpour with buckets and garbage cans trying to stop it however I could- You better believe I was freakin’ moving! (5:15ers I still don’t know who you do it). The next hour or so was just a constant battle trying to save anything I could and prevent any water from coming in. But when the rain stopped and the water levels subsided it was time to get to the real work. Moving furniture, ripping up the flooring, bagging and dragging wet sopping carpet to the curb. Physically, I was exhausted and mentally I was broken. Two things however that I’ve felt before. “Just keep going.” Like a record playing over and over in my head. Workout wise, I know you’ve been there before. And if you haven’t don’t worry..you will. CrossFit is not just about being physically tough. It’s mental as well. And when all was said a done (around 10pm) I sat there thinking “that wasn’t that bad.” Ha! (Something I hear all the time even though I saw you on the floor dying 10 minutes ago!). My situation however was manageable. Tough, but manageable. Otherwise I would have asked for a hand. So with that said here's the other end of it. If life throws a curveball at you that is just too hard to handle you better let us know. This community goes above and beyond day in and day out and don't think that helping you would ever be an exception. We're your second family. Question is do you think CrossFit has helped you outside of the box? If so, I want to know how! It can be as simple as a daily or weekly routine (groceries, yard work, etc.), a household project, something work related, a new hobbie/sport you got in to, or if unfortunately you’ve encountered a bit of misfortune yourself. There’s no limitations. If it’s a quick blurb please share below. Otherwise, email me your story. Ian@CFlongIsland.com and just let me know in the e-mail if you wouldn't mind that story being shared. No story is too short or too long. Ready? 3,2,1..Go! Alright let’s switch gears and give me a drum roll please! Yesterday’s throwback with the 52 inch camcorder was none other than Rosemary Foscolo! Nice job to those who guessed correctly. Now if only we could see the piece of machinery that took that pic! Here’s another quick throwback from the Open this past March. Matt Hauser beasting a 275lb deadlift for reps. A guy that walked in a boy and left a man. Matt will unfortunately be leaving us for the time being. Fortunately, it’s for college! I know I know you thought he must have graduated years ago. Not the case. Matt was one of the youngest members to ever enroll in our adult program at the age of 16. But with hard work and consistency over the past year and half you better believe he started working out like an adult male. The weights kept increasing and the times kept decreasing as he proved yet again in his final workout last night. Don’t worry though. In true CFLI fashion the last thing he said to us was “see you for the Columbus Day Cup.” And ladies….by then he’ll be 18 ;). Hauser, your presence here will be missed but not forgotten. Not only did you step your own game up but you helped everyone else you WOD'd with. From most of us, good luck. And from the rest of us.. just don’t screw up the best four years of life! See you soon. Today: Strength: Front Squat 7-5-3 WOD “Redemption” For Time: 30 Wall Balls (20/14) 30 SDHP (75/55) 30 Box Jumps (24/20) 30 Cal Row 30 Push-Ups 30 Front Squats "Being defeated is only a temporary condition. Giving up is what makes it permanent." -Marilyn Vos Savant Post by Fog's

CFLI 3.0

Mon, 18 Aug 2014 08:13:13 -0400

I CANNOT be more excited about the upcoming Fall. CrossFit Long Island is about to launch some updates and improvements to our system that will officially be know as "CFLI 3.0". Each day this week, you will be leaked a 5-10 minute video explaining some different segments of the improvements. Be patient! But please, share your feedback. I want everyone to keep an open mind during these announcements, as some changes may surprise you. Our natural reaction to change sometimes can be automatically negative, but I know our community can be above that. Think about some changes we deal with on a regular basis: Facebook changes their layout = infuriated outrage across the globe. 1 week later, everybody is still happily using Facebook and no body can even remember what the old format looked like. Remember when iPhone upgraded their software to iOs 7? It almost sparked WWIII. I didn't leave my house for a week as the riots in the streets made me fear for my life. In about a week or two we realized, "Hey iOs 7 isn't so bad, in fact it's better than iOs 6. Maybe Apple wants us to be happy customers after all." Don't even get me started on the Windows 95 debacle when they took away "Clippy", the animated paperclip that helped users write papers. I was so mad I locked myself in my room and listened to grunge music cassettes all day and drew angry pictures in my Trapper Keeper. (Ok I made that one up, I just wanted to make some 90's jokes. But I do miss Clippy.) Remember back in '65 when Bob Dylan went electric? Ok, maybe there are still mixed feelings about that one. Nevermind. Anyhoo... Without change there cannot be improvement, and around here we are always looking to improve! Today's is a 2 part series, check out the links: CFLI 3.0 Introduction CFLI 3.0 Part 1: "The Merge" WOD: 10 1-minute Rounds: 3 Deadlifts (315/205) 1 Shuttle Max Burpees in remaining time 2 Minutes rest Score is number of burpees Tomorrow's movements: Barf's, OHS, Muscle-Ups Post WOD scores and thoughts on videos below Oh yeah, and today is the deadline to register for the Personal Defense Course: https://drive.google.com/file/d/0B43PT4NASZZRV3dTSmlRc3JxeTQ/edit?usp=sharing

CFLI 3.0 - Pt II

Tue, 19 Aug 2014 10:29:49 -0400

Watch the video below for today's announcement! If you missed yesterday, please flip back to yesterdays post and start with those videos. Note: the letters on the board are a little blurry, but should be clear if you listen carefully Part II: "Phased Out" WOD: "11.4" As Far as Possible in 10 Minutes: 60 Bar-facing-burpees 30 OHS (115/90) 10 Muscle Ups Share your WOD scores and thoughts on the video below.

CFLI 3.0 - Pt III

Wed, 20 Aug 2014 08:22:28 -0400

If you know me you've probably heard me joke around and say, "I hate you guys. I've been doing this for almost 5 years and I still can't figure out attendance patterns, you drive me nuts!". And it's true, I hate you. Just kidding! I love all of you and you know that, but it does drive us nuts when we are surprised by either very high or very low attendance patterns. They never come when we expect it, and almost always come when we don't. We can usually make quick adjustments on the fly and accomodate everyone, but in the long run this format has really proven to be a limiting factor in the overall quality of our program. We want to give you our best, nothing less. We love making as many people happy as possible in every single class, but "the more the merrier" mind set only goes so far. We are sticking with the "simplified and organized" theme, and this part requires some help from you. It's different, but simple, and it will make everyone happy. Enjoy! Skill Test: Max Broad Jump WOD: 400m Run 50 KB Swings (53/35) 400m Run 35 KB Swings 400m Run 15 KB Swings 400m Run Tomorrow's Movements: Burpee Box Jumps, Rope Climbs, Ring Dips, Russian Twists Post scores and thoughts to comments One more thing! Brianne and I have been selected to represent the United States as part of Team USA Lifesaving next month in France. The team is selling t shirts as a fundraiser as we head into the World Championships. They are only on sale for 5 days, so act fast! Any support is greatly appreciated! Buy here: http://foreverfierce.myshopify.com/collections/lifesaving

Don't Worry About a Thing

Wed, 20 Aug 2014 15:55:26 -0400

Give a click on the vid below. Sit back and relax. Don't worry. Everything is going to be alright. As we continue to break down the barriers of 3.0 please just remember one thing. Now sit down because this is an important one (I don't want to catch you off guard). Okay, now that I have your full attention here it is...Just remember to ....Breathe. That’s it. Nice big deep breath in…and exhale. I hope you still have that video playing in the background. Don’t you worry. Every little thing is going to be alright. As promised, 3.0 Part 4.. Sound isn't great, will need to turn up volume. P.S. This weeks TBT is not who...It's how many!? As always, don't forget to post your comments about anything on today's post (including the WOD!). Today's WOD: 5 Rounds For Time: 10 Burpee Box Jump overs (24/20) 100m run 10 Ring Dips 100m run 1 Legless Rope Climb 100m run 10 Russian Twist (45/25) Post by Fog's Tomorrow's Movements: Squat Cleans, Box Side Jumps Attention: No Open Lift tomorrow

Thanks, But I Got This

Fri, 22 Aug 2014 10:17:36 -0400

Fun Friday has arrived! Let's get going! Last Friday I asked our tribe "how has CrossFit helped you?" And despite the fact that everyone was off having the time of their lives (Fun Friday) I had a great response via e-mail. Over the next few Friday's I'll be sharing their stories keeping the writer anonymous. They're all different. Some are longer. Some are shorter. Today's seamed just right. Kicking it off with your first of many... Thanks, but I got this. "Just read your post and immediately thought of the biggest difference I saw when I started CrossFit. Everybody who knows me knows I "live" in Costco, feeding a family of 7 all those years. I'm in there 2-3 times/week, easy. But there were 2 items that I couldn't handle: a case of gallon-sized water (6 gals in the case), and the 40-lb bag of dog food. I found it so frustrating to either search out a male employee and ask them to put it in the cart for me (and then have to ask a stranger in the parking lot to put it into my trunk), or wait until my husband could go and buy it. It was a two-fold problem: I was really weak, and if I did manage to lift them myself, I inevitably hurt my back. Well, not anymore! Not only can I lift both those items easily now, the back problems that had nagged me for years are gone (better core strength, perhaps?) It's funny that every time a male sees me reach for the case of water, they immediately offer to help, but now I say with a smile, "Thanks, but I got this. I used to need help, but now I CrossFit!" Talk about functionality! Thanks for sharing! If you have a story you'd still like to share give me an e-mail: Ian@CFLongIsland.com We'd love to hear about it! Another Fond Farewell: Danielle Palaez will be departing from CFLI for the time being. She’ll only be having the time of her life in Gainesville, Florida as she continues her college career! (Danielle you don’t know how many people just read that and let out an enormous sigh of jealousy). We wish you the best of luck! Like we told little Mathew Hauser who left us only last week, have fun…but not too much fun. Your presence will be missed but not forgotten. Like a true CFLI diehard she promises to be back on her breaks to get her LI WOD on. We’ll see you then! Good Luck Danielle! Mud Flood Sunday September 14th CFLI will be flooding the annual Long Island Adventure Race. A muddy 5k with obstacles up the wazoo and a dirty after party to follow. There’s an unofficial sign up sheet right here..Mud Run Sign Up To officially register for this Sunday Funday go to http://www.longislandadventurerace.com/ Once you’ve done that, let us know on the event board at the Blue Gym! Friends,family, and even the kiddos are welcome to this one. “Best race in town and way better than the Spartan.” -Mike “Lynchy” Lynch **There will be no video on today's website post. Take the weekend to reflect on postings thus far. We will continue next week.** Today's WOD15-12-9Squat Cleans (155/105)Side Step Ups (24/20) Post commments below. “It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.” Marcus Tullius Cicero

Monday Kick-Off

Mon, 25 Aug 2014 06:33:10 -0400

Get those calendars out folks, some important dates here: 1) THIS FRIDAY, August 29th at 8pm CrossFit Long Island will be premiering it's anticipated "Open" Documentary featuring the athletes, fans, and community of CFLI. CFLI Blue will be the sight of the big show. The documentary is about 25 minutes, but we think it's only appropriate to make a night out of it. Doors will open at 7pm sharp. Bring your own beverages, and a lawn chair is recommended. Afterwards, all are invited for a group "meeting" at Dubin Deck in Patchogue. Don't miss it, we will be discussing very important matters ;-) 2) Mud Flood Sunday September 14th CFLI will be flooding the annual Long Island Adventure Race. Thie race is a muddy 5k with obstacles up the wazoo and a dirty after party to follow. There’s an unofficial sign up sheet right here: Mud Run Sign Up To officially register for this Sunday Funday go to http://www.longislandadventurerace.com/ Once you’ve done that, let us know on the event board at the Blue Gym! Friends,family, and even the kiddos are welcome to this one. “Best race in town and way better than the Spartan.”-Mike “Lynchy” Lynch Email Ian@cflongisland.com for the promo code! 3) Labor Day We will be having 1 class at 9am on the morning of Labor Day (Monday, Sept 1). The big group holiday WODs are always a blast, don't miss it! 4) Today is the last day to order Fundraiser T-Shirts to help support Brian and Brianne as they head to France for the Lifesaving World Championships! This is not a "pre-order", there will be no inventory in the gym. Place an order on the site and it will be shipped right to your door. You get a killer t-shirt, and you help a good cause. We appreciate the support! http://foreverfierce.myshopify.com/collections/lifesaving Ok let that all settle in a little while you glance over today's WOD... Skill: Toes to Bar WOD: 10-9-8-7-6-5-4-3-2-1 Burpees T2B KB Swings (53/36) Post scores to comments...

3.0 Part 2.1

Tue, 26 Aug 2014 11:33:40 -0400

Hey guys, before we get into the video today I want to thank everyone for being patient and understanding during this transition. We are going to need continued patience once we launch, as I’m sure there will be areas with room for improvement at the beginning. I also want to thank everyone for being open to new ideas and fairly gentile with their feedback. Making these videos has actually been quite difficult and challenging. Today’s video took several hours this morning and it was very difficult to put my thoughts into words. The thought process was thorough and deep, but I hope the message is clear: SIMPLE, FUN, EXCITING training for everyone. “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Coach Glassman (founder of CrossFit) Speaking of Community, we would like to welcome the newest CFer to the CFLI family, Madison Paige! This beautiful baby girl is the daughter to long time CFLIer and friden, CJ Defraia, aka "Doc". Congrats Doc! WOD: 5 Rounds: 2 Minutes of work followed by 2 min of rest 20 Double Unders 100m Run Max Tire Flips Tomorrow’s Mov: Running, Sq Cleans, Sit Ups, Russian Twists, Wall Balls Please post thoughts to comments.

Hold on to Your Med Balls...

Wed, 27 Aug 2014 08:18:16 -0400

Thie big night I am reffering to is Friday night of course. At 7pm the doors to the Blue gym will open as we fill the "theatre" for the premier of the CFLI Open Documentary. This video is starring our very own athletes and has highlights and clips from the Open this past Spring. You won't want to miss this! What you need to know: 1 - Line begins forming at 6:30pm, doors open at 7pm 2- Bring a lawn chair and any beverages that will help you enjoy the show 3 - Show begins at 8pm (large projector screen and surround sound are being trucked in to enhance viewer experience) 4 - Post show meeting at Dublin Deck afterwards, all are welcome! 5 - HUGE announcement after the show 6 - No Open Lift on Friday, P3 ends at 6:30. Standby for some more details and info regarding the class "Book-in" system later this week. Login info and passwords will be sent out soon as well as full instructions. WOD: All movements performed with med ball (20/14) 800m Run 15 Squat Cleans 30 Sit Ups 45 Russian Twists 60 Wall Balls 45 Russian Twists 30 Sit Ups 15 Squat Cleans 800m Run If ball drops, 1 burpee complex. HUSCLE CHALLENGE: Any athlete who can complete today's WOD as prescibed in under 15 minutes wins a half dozen Husle Bars courtesy of Huscle Nutrition. Good luck! Tomorrow's Movements: Variety of barbell movements Post scores to comments

Throwin' it Back

Thu, 28 Aug 2014 09:30:20 -0400

Hey Gang, Let's get right into it with this weeks TBT! Post your guesses below! Strength/WOD:Bear Complex5 Rounds of 7 Cycles of:Power CleanFront SquatPush PressBack SquatBTH Push Press Don't forget:Tomorrow we will be viewing the CFLI Open Documentary at 8:00pm. See you there! Tomorrow's Movements:HSPU, 200M runs, Muscle Ups, Double Unders

Life Changing

Fri, 29 Aug 2014 07:59:27 -0400

Despite the website being absolutely flooded with guesses on yesterday’s throwback, nobody was able to guess correctly. Thank god the system didn’t shut down! Yesterday’s TBT was... Jess Peters! A big thanks to everyone who participated! **Some important reminders** Tonight: P3- 5:30-6:30pm with no Open Lift to follow. CFLI Open Documentary premier at 8:00pm- Beach chairs and beverages optional with a toast at Dublin Deck to follow. Saturday/Sunday: Normal Weekend Hours **Monday- Labor Day:**All Levels Class @ 9:00AM. Tuesday: Launch of 3.0! Two weeks ago we asked.. “How has CrossFit helped you?” Last week we learned how one of our members was able to proudly shop the aisles of Costco with no item too big for her to handle. 300lb bag of dog food? “It’s okay, I got this.” As promised, another story- by the member for the member. Remember, no story is too big or too small. If you want to share it, we want to hear it.. “CrossFit has changed everything for me. It's one of the greatest things to have ever happened to me, to be honest. For years I have struggled severely with depression and weight, and overall with life in general. I have felt extremely lost more than a handful of times through those years, and I have felt like giving up before. I was as fragile on the inside as I looked on the outside. But once I was able to channel my feelings into running, I started feeling life coming back into my body. As I progressed with my running career, I felt that I was still too weak to keep it up. And then my mother introduced me to one of the most wonderful groups of people to walk the earth: the CFLI community. Finally, I was able to show what I am really capable of and I'm finally able to make myself proud. That's a feeling I have never felt so strongly before now. Even though I've only been a part of the community for six months, my body has changed tremendously in both the physical and mental senses. I don't think I'll ever be able to thank everyone enough. You're life changers.” Today: 15 Min Amrap: 10 Tripod HSPU’s 200M Run 3 Muscle Ups 40 Double Unders “Change is the law of life. And those who look only to the past or present are certain to miss the future.” -John F. Kennedy Post by Fog's

And We've Launched!

Tue, 02 Sep 2014 10:38:17 -0400

If you have not received your login info yet, email Brianne@cflongisland.com right away. Until then, do not skip your workout because of registration issues. Show up and let us know and we will work it out then. Hopefully everyone has checked out the new schedule and understands how it works. If you are using your phone, it may appear a little funky right now. Don't worry, we are working on that. Let's get to work! Strength: Power Clean 2 every 30s x 6 min WOD: "3 P's Make a WOD" 8 Min AMRAP 8 Power Cleans (135/95) 10 Pistols 12 Push-Ups This week's movements: Monday - Hero WOD (C&J, running, rope climbs, burpees) Tuesday - Power Cleans, Pistols, Push Ups Wednesday - Thrusters, Burpees Thursday - Rowing, running, pull-ups Friday - Press, Push Press, Ground-to-Overhead, Running

Thruster?! I hardly know her!

Wed, 03 Sep 2014 07:54:50 -0400

So we are rolling into Day 2 of CFLI 3.0, and Day 1 went pretty damn well if you ask me. The gym was alive, system bumpin', sweat drippin', barbells slammin'. All the ingredients for my favorite recipe "Pure Awesome" (it's Paleo, don't worry). The first day of the "book-in" system went off relatively smoothly as well. If you still did not receive your login info, follow these steps right away: 1) Check your spam folder (lots have ended up here. While you are there, change your settings to allow emails from us) 2) If not in spam, email Brianne@cflongisland.com right away. 3) Stay calm and WOD on. For those who have everything in place, here is a quick tip for anyone with one of those fancy internet phones where you can surf the world wide we. This can make everything even more convienent: 1) Go to crossfitlongisland.zenplanner.com 2) Save the link to your home screen 3) Use as an "App" Piece of cake! Note: You'll notice some other features on there that are not functioning just yet. Let us take care of the basics first and we will discuss using the other features (WOD tracking, leaderboard, etc) at a later date. Reminders: 1) Less than 2 weeks til the LI Adventure Race. We plan on flooding the course and having a blast. Be there! Email Ian@cflongisland.com for the promo code. http://www.longislandadventurerace.com/ 2) Next CrossFit 101 is this upcoming Monday, Wed, Friday. If you know someone who is interested, have them contact us right away! 3) Open Gym is tonight from 6-8pm at the Gold Gym. No booking required, come down and get some! Strength: 1RM Thruster WOD: For Time: 100 Thrusters (65/45) At the top of each minute, complete 4 burpees. Post scores to comments. Competitor Program: Recommended for anyone interested in CF competitions (to be performed at Open Gym) a) 15 Min Recovery Row – Light pace b) 10m EMOM: Odd: 6 Split Jerks (95/65) – use opposite leg Even: 1 Rope climb (wrap with opposite leg) c) 10m EMOM: Odd: 6 Split Jerks (regular) 135/95 with 2 sec catch Even: 2 rope climbs (reg) Post by Brian

Throwback Thursday

Thu, 04 Sep 2014 09:16:54 -0400

Thanks for stopping by for your TBT. Check out these two before they were full fledged WOD-Aholics! You Know we want to hear your thoughts below..Tbt, workout, anything else on your mind... Speaking of the workout, make sure you head on down with your game face on. You and your partner are going to need it! For Max Reps with a Partner:3 Min Max Cal Row3 Min Burpee Pull-ups2 Min Max Cal Row2 Min Burpee Pull-ups1 Min Max Cal Row1 Min Burpee Pull-ups post by Fog's

Mountains of Fun!

Fri, 05 Sep 2014 07:51:35 -0400

Can you believe it's already the "We Can" (weekend)! Let's start it off with yesterday's throwback! Thursday, September 4th will live in infamy. It’s been deemed “stump day” only a mere 24 hours after September’s first “hump day.” With a record number of guesses not one person was able to guess yesterday’s throwback Thursday pic. NOT A SINGLE PERSON! So sit still and have that drum roll playing in your head as you wait for the answer. And to quote Jack Murphy quoting Ray Arnold played by actor Samuel L. Jackson in the 1993 blockbuster movie "Jurassic Park".... “hold on to your butts.” Yesterday’s TBT was Ann and Rick Kazaks!”Who are those two?”<-- Said daughter, Jess Kazaks Them on top of a mountain over 14,000 feet high in Denver. Thanks to all who participated, but CFLI has got you again! Speaking of Ann and Rick, the next two mentioned in the following passage….are not them. Keeping it anonymous in our weekly “What has CrossFit done for me lately,” we’ll take a quick glimpse at a story of triumph. Note: The names in the following passage have been altered to protect the identity of those mentioned. Hey CFLI coaches, Pretty sure you all know how much CFLI has changed Ricky and I overall, but last week we were out visiting Bess in Denver. One thing I kept thinking about was how CFLI has given me the ability to walk in to another gym and do a WOD without feeling insecure. I would never have done anything like that 4 years ago. So thanks for that. Also, we climbed at 14-er. That is a mountain at over 14,000 feet. We did this on our second day at altitude. I forgot my inhaler. Breathing is tough out there at a mile up. Go 3 miles up and it is really hard. It snowed, it sleeted and rained. Ricky and I at 53 and (almost) 55 were able to hike the 31/2 miles uphill and then down hill (no easy task going down) thanks to the fitness level we have achieved at CFLI. Of the couple hundred people doing the climb that day there were only 3 other groups that had people over 45 in them. Pretty happy that we have the fitness and perseverance to accomplish something most people will never do- and certainly most 50+ year olds cannot do. -Annie Awesome story and thanks for sharing “Ricky and Annie.” (whoever that might be) Remember if you have a story we want to know! E-mail me! Ian@CFlongisland.com CFLong Island Adventure Race is two weeks from this Sunday!If your ready to get down and dirty and hang out with the crew afterwards sign up now before it's too late.Long Island Adventure Race Don't forget to e-mail me for the promo code! Today: Strength:Press: 5-5-3-3-1-1-1-Push Press: 5-5-3-3-1-1-1 Conditioning:5 RFT 20 G-2-OH (45/25)100M run "Eighty percent of success is showing up." -Woody Allen Post by Fog's

Late Post!

Mon, 08 Sep 2014 12:28:21 -0400

Info on the Colombus Cup tomorrow! WOD 10 → 1 Deadlifts (275/185) HSPU Tomorrow movements: Squats, Jerks, Burpees

The Cup is In The Building....

Tue, 09 Sep 2014 10:42:57 -0400

The details: Teams of 2 work together through a series of CrossFit events to test themselves, break down barriers, and have a blast. This competition is designed to include ALL levels of CF experience including beginners. No excuses. Be there! Saturday October 11th - 9am - 3pm Scaled Division Male and Scaled Division Female (30 team limit) Sunday October 12th - 9am - 4pm Rx Division Male and Rx Divsion Female (30 team limit) Early Bird Registration opens Friday, September 12th: $50/person After October 1st: $60/person (if there is still spots available) You've worked hard all year, now it's time for some fun! Not sure if it's for you? Ask around. Talk to anyone who participated or spectated last year, I'm sure they will gladly tell you about their experience. You don't want to miss out and regret it! Have Facebook? Check out some of last year's photos here: https://www.facebook.com/media/set/?set=a.10151679678894149.1073741853.234182834148&type=3 https://www.facebook.com/media/set/?set=a.10151677918084149.1073741852.234182834148&type=3 https://www.facebook.com/media/set/?set=a.10151682128119149.1073741854.234182834148&type=3 Grab your partner and get moving! We'll see you on Columbus Day Weekend ready to go! Announcement: This Thursday evening, starting at 5pm, one of our very own members, Roy Baillard will be giving free sample chair massages at Blue Gym. Roy is a very talented and knowledgeable massage therapist and is hoping you'll come down and let him work some magic on you. Thursday will be just a 10-minute chair sample, but in the future you will be able to book full table appointments to work out those tough spots. There will be no sign up for this week, just come down and jump in the chair! Strength: Barbell Complex (explained in class) WOD: Accumulate: 50 Squats 135/95 (Front or Back) 50 Jerks 50 Burpees 15 Min Cap This week's movements: Monday: Deadlifts, HSPU Tuesday: Squats, Jerks, Burpees Wednesday: Box Jumps, Toes 2 Bar Thursday: 9-11 Heroes. Muscle Ups, Burpees, Power Snatches, Running Friday: Rowing, Hang Cleans, Burpee Pull Overs Post by Brian

Jump Up - Jump Up and Get Down

Wed, 10 Sep 2014 07:44:22 -0400

We've done plenty of running this Summer, time to test ourselves. Please insert the following dates into your Palm Pilot and be sure to bring your camcorder! 1) September 14th (this Sunday!) The LI Adventure Race. If you have not registered for this yet I'm convinced you do not like having fun and you are a miserable person. Make sure you get the group promo code from Ian@cflongisland.com and get ready to get muddy! http://www.longislandadventurerace.com/ 2) September 20th (next Saturday) Coach Jess would like to personally invite you to partake in a fun 5k race and help a great cause for a friend in need. Here is what she has to say: "Hey everyone, Jess here! I know most of you have noticed I have been posting a lot about a 5k that I will be participating in on September 20th. It would mean a lot to me, and the wonderful family of this adorable little girl, if we had a group from our community participate. If you cannot run it's ok, please consider donating. All the proceeds go to Prader-Willi syndrome research. If you have any questions, feel free to contact me. Volunteers are also needed! Anything we as a community can do, will make a difference. Thank you!" http://onesmallstep.fpwr.org/dw/walking/location/939 3) October 5th How about another race on a fast and flat course at B-E-A-utiful Cupsogue Beach in Westhampton? Sounds good to me. The race supports the "Blessings in a Backpack" foundation which helps feed local school children in need. I would say that qualifies as a "good cause" if you ask me. I know there are a few already signed up and it would be great to have a strong CFLI presence! http://raceforareason5k.itsyourrace.com/event.aspx?id=3318 Skill: Box Hops / Hurdle Hops Obstacle course and relays WOD: 30-20-10 Box Jump Overs (24/20) Toes to Bar Reminder: Free Sample chair massages by our own Roy Baillard tomorrow starting at 5pm. First come, first serve, don't miss it! Which of the above races will you be attending? Share thoughts below! Post by Brian

Never Forget

Wed, 10 Sep 2014 17:14:48 -0400

I have not forgotten nor will I ever forget what transpired 13 years ago this day. Horrified, shocked, outraged, saddened, defeated…doesn’t really quite explain it. I can’t explain how sorry I am for the ones who needlessly died that day. I can’t express the admiration I have for those who risked and sacrificed their lives to save others. I can’t imagine how time will heal anything for the ones whose lives were changed forever that day. My heart goes out to all of those who felt the devastation of 9/11 first hand. We are here for you and we have not forgotten. Although today is truly a sad day it will be full of triumph and personal accomplishment. To honor those who were lost we will put our mind, body, and hearts to the test. Honoring those who served as firefighters, law enforcement, and military personal we will be doing three consecutive hero workouts in a row. Like always scale if needed. And more so than ever give it everything you got. In This Order: Maplewood, MO Firefighter, Ryan Hummert, 22,was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. 5 Rounds:7 Muscle-Ups21 Burpees In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. 75 Power Snatches (75/55) In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards I encourage every member to do two things today:1. Make it here at some point. Doing a workout like this on a day like today may be one of the best experiences you have here.2. Reflect and remember. God Bless America -Fog's

Fun Friday Adventures

Fri, 12 Sep 2014 08:05:40 -0400

Rest day? No way! What a fun (tough) week it has been so far! A special shout out to everyone who made it down to yesterday's tribute WOD. Spirits were high and the energy was intense as we gave our blood, sweat, and tears for those who have tragically fallen before their time. Let's ride that high into your very own…Fun Friday! Another big shout out to member Roy Baillard for easing some tension after yesterday’s workout. Roy specializes in massage therapy for athletes and was on hand for some free trials yesterday afternoon. Now don’t worry if you missed out…With the feedback we got he’ll be back. In the meantime check out Roy’s page..His last post was about massage therapy for CrossFitter’s! Roy's Page: Wave Crest Massage Heads Up! The Long Island Adventure Race is this SUNDAY! Our team will be meeting by 8:30am for anyone in the early heats. If you’re interested in joining team “CFLI Huscler’s” sign up before it’s too late. Athletes, we will have a few coolers and a bbq set up for afterwards. Feel free to bring any food or drinks you may like for our victory celebration.Sign Up:LIAR This SundayCFLI60 Discount Code -$20 Head SUP! Stand Up Paddle that is.. On Sunday 9/21 CFLI has been given the opportunity to take part in our very own Stand Up Paddle Adventure. This is exclusively open to any member as well as friends and family. The inclusive lesson is $75 and includes equipment, a lesson, a paddle tour and of course… a workout (nothing crazy). It starts at 10:00 a.m. and will be 1 ½ hours. For another Sunday Funday sign up below or e-mail brianne@cflongisland.com for more info. CFLI Stand Up Paddle Adventure See you there! (Raindate: Sunday 9/28) Over the past three weeks we’ve heard about the Costco trip made easy, a life changing experience, and how “Ricky and Annie” were able to have mountains of fun hitting some high peaks in Denver CO. Without further adieu, ending our month of stories, a very well written response to "What has CF done for me lately?" “You ask, "do you think CrossFit has helped you outside of the box?" I ask, "How has it not?!" I have experienced all the regular things you hear about CF-- I can carry more groceries, ride my bike faster, run up stairs without gasping for air, carry my niece on a hike without getting tired, etc. But for me, personally, it goes much deeper than that, both personally and professionally. As a police officer and leader within my agency, the benefits of CrossFit have been extremely apparent. I was recently reading a study in which physical fitness was measured in relation to an officer's ability to safely arrest a non-compliant suspect. It goes without saying that those who were more physically fit in a battery of tests were more capable of safely controlling an unruly suspect. It states that the study 'highlights the importance of physical fitness within the police force." Duh! In a recent fight simulation training exercise, I was able to go harder, longer, and more effectively than before-- by a long shot! Crossfit, for me, has made me infinitely more capable of the wide range of tasks my profession may throw at me, including running, fighting, hiking, search and rescue, and other types of emergency response. To put numbers to it: during the academy, at what I once considered to be the peak of my adult fitness ability, I ran our 1.5 mile test in 13:29, and until recently that was my best time. This summer, having done CrossFit for just over two years, I ran the same test in 12:33; my new goal is to run it sub 12:00, a goal I would never have imagined would be attainable prior to CrossFit. I also bench pressed 25lbs more than my previous max, and achieved an extra couple inches on the sit and reach test. As a leader now in the agency, my growing knowledge and understanding of CrossFit are helping me not only from a personal perspective, but in developing training curriculum and recommendations for improving fitness accountability at a Regional and National level. As a training program for police officers, emergency responders, and military, I couldn't recommend anything better than CrossFit. This program, quite literally, could save our lives. From both the personal and professional aspects of my life, CrossFit has undoubtedly improved my safety and the safety of those I serve as a police officer. At age 18, I was attacked, and was physically unable to fight off my attacker. Today, combining the strength and conditioning I have gained through CrossFit with my knowledge and training in tactics and fighting, I believe myself to be extremely capable of defending myself and my family if faced with another dangerous encounter. CrossFit, for me, has added not only a physical strength, but-- and perhaps more importantly-- a mental fortitude. I believe in myself and my capabilities, and that, I think, is the best defense I could ask for. “ Thank you too all who shared publicaly and privately! You all rock! Today:Skill/Strength: Hang Power CleanOption 1: 3RMOption 2: Technique Work WOD:For Time:60 Cal Row30 Hang Power Cleans (225/155)10 Two-Push Burpee Pull Overs Burpee Pull Over: Have a great weekend! "Not everything that is faced can be changed, but nothing can be changed until it is faced." -James Baldwin Post by Fog's

Manic Monday

Mon, 15 Sep 2014 07:57:22 -0400

If you thought this past weekend was big wait until next weekend!Big shout to everyone who participated in yesterday's LI Adveture Race! Some muddy, sweaty fun was just what the doctor ordered. Nice job! Next Weekend there are a few big things going on as well! Saturday, September 20th Long Island Walk to defeat ALS at Eisenhower Park. Team: Making a Differance WALK CHECK-IN: 9:00 AMWALK STARTS: 10:30 AMLOCATION: EISENHOWER PARKDISTANCE: APPROXIMATELY 3 MILES If you are unable to join and would like to make a donation you can use the link below:http://webtx.alsa.org/site/TR?px=4290246&pg=personal&fr_id=10149&s_src=boundlessfundraising&s_subsrc=bfIphEmPfMsg#.U-rUXdm9LCQ Sunday, September 21st CFLI Standup Paddle Adventure. That's what SUP! This is exclusively open to any member as well as friends and family. Includes equipment, a lesson, a paddle tour and of course… a workout . It starts at 10:00 a.m. and will be 1 ½ hours. For another Sunday Funday sign up below or e-mail brianne@cflongisland.com for more info. Stand Up Paddle Adventure Sign Up. The Cup: Registration for the cup is up and running and waiting for you. The early bird special only last until the end of September, then the cost will go up. Don’t procrastinate! Here are some tips on easy registration: 1) If you don’t have a partner, register yourself, then email Brianne@cflongisland.com and we will work on teaming you up with another solo flyer. 2) Use the links below, but if you run into issues, just go to the October 11th and 12th dates on our schedule (on the website) and you will see the event listed. Scaled: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=E49770D6-FA2B-4F17-9902-3F2E539056BE Rx: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=3CC30850-08AE-4693-9132-AC0DE0FB7076 3) You and your partner do not need to register at the same time, just register yourself and make sure you list the same team name, we will take care of it from there. 4) Make an awesome Team Name! Speaking of big competitions Brian and Brianne have embarked on their journey to the 2014 Lifesaving World Championships. They are on USA's national team of competitive lifeguards competing against teams from other nations from around the world in Montpellier, France from September 13th - 26th. Good luck guys! Ahh man that reminds me of the glory days of summer. They seemed so long ago! Before Fall is in Full swing, you can relive some of that summer by watching some of your favorite coaches compete right in the comfort of your own home. The Virginia Beach USLA Nationals event that we were a part of in August will be televised on the following dates:(Check it out on the "Universal Sports TV" Channel)September 15th 8pm ETSeptember 16th 3pm ETSeptember 19th 12pm ETSeptember 20th 5pm ET Here's a preview! Tune in! This week's movements: Tuesday: L-Sit, Hollow Rocks, Pistols, RUnWednesday: Hang Clean, BurpeesThursday: Row, Wall BallsFriday: Clean & Jerk, Run, Rope Climbs Today:Skill/Strength:Thruster- 2EMOTM for 6 Mins as heavy as possible WOD:10 Min AMRAP (reps)Thruster (135/95)EMOTM 4 Burpees Post by Fog's

Walk It Out

Tue, 16 Sep 2014 00:05:07 -0400

First things first, If you didn't get a chance yet to check out yesterday's post get on it! There was a ton of info laid out nice and neat just for you. Here's a quick recap of what you missed.. Quick Recap: -Walk to defeat ALS this Saturday - Stand Up Paddle Adventure on Sunday - CDC Registration is up an running -World Lifeguarding Championships about to begin - Our National Lifeguarding Championship to be televised ..phew.. Like I said go back and check it out if you missed something. So out of allllll of that the next BIG thing coming up is the Long Island walk to defeat ALS This Saturday, September 20th at Eisenhower Park. Member Jerilyn Stanton also has a group ready to roll for this outstanding event. Under the team name "Making a Difference" they will be walking in honor of memeber Ricky Scott's mother April. You can help fight by walking with them this Saturday or contribute to their donation page. The three mile walk starts at 10:30am with check-ins starting at 9. See you there! Donation Page <-- Check out some of the CFLI crew already helping by taking the ALS Ice Bucket Challenege. Thanks Jer! Today Strength/Skill Midline Stability Test WOD 5RFT 400m run 20 pistols post by Fogs

Hang In There

Tue, 16 Sep 2014 21:32:05 -0400

We're going to keep it short and sweet for you today. We'll let YOU do all the talking on the comments section below.. 1RM, times, etc. Strength 1RM Hang Clean (Power or Squat) 3RFT 15 Hang Cleans 15 Burpees post by Fogs

#TBT

Wed, 17 Sep 2014 22:46:31 -0400

How the time flies. Some fun little throwbacks for ya from when CF was just in it's infant stage. Remember this Sunday, September 21st is the CFLI Standup Paddle Adventure. This is exclusively open to any member as well as friends and family and includes equipment, a lesson, a paddle tour and a workout. It starts at 10:00 a.m. and will be 1 ½ hours. For those of you who inquired, there is a discount if you have your own board. Just e-mail me for full details. Don't miss out on the last day of Summer! It's not over yet! Besides you can always hit up the wineries on the way home. Stand Up Paddle Sign Up Today:6 Rounds Each For Time 250M Row25 Wall Balls (20/14) Post by Fog's

Funday

Fri, 19 Sep 2014 06:57:25 -0400

What a week it has been! So say we've save the best for last.....would be a lie. Everyday has been awesome! Don't think it's going to be any different today! Big weekend coming up! Tomorrow we have the Long Island Walk to Defeat ALS. Two teams were mentioned earlier in the week with information about their goals and links to their fundraiser page in case you wanted to help out. If you're heading over to Eisenhower Park to participate check-in starts at 9:00am with the walk kicking off at 10:30am. Here's the Saturday morning class promoting awareness for the cause! Sunday-Funday.The last day of summer and we have such a good Sunday Fundya for ya! If you're interested in a Stand Up Paddle lesson and a bit of a workout get after it! It starts at 10:00 a.m. and will be 1 ½ hours. The weather is suppose to be mid 70's with the water almost as warm. Can't use the cold water as an excuse! You in or what? Stand Up Paddle Adventure "Never stop. Never slow down. Attack life." -Joe Lyle Post by Fog's

Fall Official

Mon, 22 Sep 2014 09:53:35 -0400

Fall is here! Time to trade in the swimsuits and sunscreen for some apple cider and pumpkin pie! Not to much pie though.. We're still going to be crushing WOD's.. Right? Speaking of crushmode the Colombus Day Cup is only three weeks away! With the Scaled Division on Saturday, Oct 11th and the RX on the 12th it's right around the corner. Grab your teammate and let's get going! Today: StrengthOHS 1RM WOD :14.22 Rounds Every 3 mins of: 10 OHS10 C-2-B Pull-ups Tomorrow: Press, Push Press, Push Jerk, SprintWednesday: Burpees, Wall Balls, Double Unders, Turkish Get-UpsThursday: Back Squats, Floor WipersFriday: Run, KB Swings, Pull-ups

Up and OVER

Tue, 23 Sep 2014 09:23:13 -0400

14.2 are you kidding me!? I know I know I know....It was a blast. Two of your favorite movements intertwined together with stringent time elements and increasing reps. TALK ABOUT FUN! If you're feeling a little stiff and sore you know the best remedy is to come get your swell on. Today we're going up and over! Strength:Complex1 Press2 Push Press3 Push Jerks WOD10 Min AMRAP (Reps)Max Shoulder to Overhead (press/p.p/p.j)EMOTM= 100M Sprint See you there! P.B.F.

What's Up Wednesday

Tue, 23 Sep 2014 22:19:27 -0400

Hey Gang, Guess what day it is!? Did you guess?? C'Mon you know... It's Hump Day!! woot Woot! TODAY:Strength1RM Turkish Get-Up Quick Vid onh the TGU: WOD:12 Min AMRAP:5 Burpees10 Wall Balls (24/20)15 Double Unders P.B.F.

Trow-Back

Wed, 24 Sep 2014 20:42:51 -0400

Today's throwback comes with a very important question.. How much whole milk do you think Jack has consumed since the first pic was taken? October 2010 -->Yesterday. #TBT #SwolePatrol #NowAndThen Post your comments and answers below. Today: Strength:Front SquatOption 1: 5-5-5-5-5Option 2: 5x5 WOD:2-4-6-8-10-8-6-4-2Front Squat (135/95)Floor Wipers Check out Otis doing some floor wipers in Open Gym Yesterday

T.G.I.F.

Fri, 26 Sep 2014 07:14:27 -0400

Thank God It's Friday! I know you're trying to just make it through the day so you can relax and kick the night off with a fresh new episode of Family Matters (love when Steve Urkel turns into Stephan Urkél ). You need to get that WOD in though! "I don't care if it's Friday, get your butt to the gym." ..To see who said that you'll just have to see the full post! Fun Friday here we go!

Bonjour!

Mon, 29 Sep 2014 06:31:31 -0400

Team USA fought hard against the best in the world, but had a tough time with perennial powerhouse teams like Australia, New Zealand, South Africa and the like. As a team, the US accumulated more points than the 2012 Championships in Australia, but ended up finishing lower in the standings. The competition is higher than ever and it was proven last week in South France. Brian and Brianne each had their own highs and lows during the competition. Brian placed 15th overall in the 90m Beach Sprint, and anchored his team to an 8th place finish in the 4x90m Relay, a dropped baton handoff was the only thing between them and a top 5 finish. In Beach Flags, Brian came up 1 run short of a return trip to the world finals. This was a big disappointment for himself and the team, but it is the nature of this event. Although Brianne just missed the finals in the 90m Beach Sprint, she proved she can run with the best as she came from behind to anchor her relay team to a victory in the "B" final, earning 9th in the world. It was a solid effort and a great team accomplishment, making it one of the highlights of the competition. In Beach Flags Brianne blasted through the prelims and semi finals and advanced to the World Final in impressive fashion. She began the final running excellent, but unfortunately, an aggravated hamstring on the 5th run rendered her unable to continue. She finished in 12th place overall, which is a hell of an accomplishment, but it looked like a top 8 finish or even higher could have been possible. Throughout the ups and downs, Team USA held their own and competed with the best in the world. Time to start training for Netherlands 2016! (lots of pics coming soon!) In case you missed it, last week NBC Universal Sports aired the finals from USLA Nationals in Virginia Beach this August. Click below to see the final events that earned Brian and Brianne their spot on Team USA. Men's Beach Flag Finals (starts around 1:30 after Rescue Race highlights) Women's Beach Flag Finals (starts around 1:45 mark after Rescue Race highlights) So, speaking of competitions, we all know what is about to go down in less than 2 weeks! Time to get yourself registered if you havn't already. Early bird registration ends on Wednesday, don't miss out! As you finalize your teams and register, be sure not to fear if you don't have a partner, we can match you up. Email our personal Match-Maker Brianne@cflongisland.com. Don't delay! Register here: Scaled: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=E49770D6-FA2B-4F17-9902-3F2E539056BE Rx: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=3CC30850-08AE-4693-9132-AC0DE0FB7076 **Event Leak** We already know Event 1&2 is called "The Double Bear", Event 3 is named: "Prowler Nascar" Any guesses? Let's hear them below... Getting excited yet?!? We've all seen this by now, but why not take another look to get you in the mood! Strength: Snatches (multiple options) WOD: 15 Min AMRAP: 200m Run 15 Push Ups 10 Snatches (95/65) This week's movements: Monday: Snatches, Running Push-Ups Tuesday: Rowing, Cleans, Wall Balls, T2B, Muscle Ups Wednesday: Running, HS Walk, G2OH Thursday: Clean and Jerks Friday: Like practically everything Saturday: Surprise as usual

Don't Wait, Act Now

Tue, 30 Sep 2014 09:28:35 -0400

The 2nd Anual Columbus Cup is around the corner. The Cup was a big hit last year so were keeping it alive. Don't wait to register... Act now! There are no minimum requirements for either Men or Womens Scaled. RX Divisions: Men: Required Box Jumps/ Step ups 24in KB Swings 53# Deadlift 155-185# in a WOD 1 person w/pull ups 1 person w/T2B Recommended Squat Clean 135# Wall Balls 20# 1 person w/ Double Unders Women: BJ/ Step up 20in KB Swings 36# Deadlift 115-135 in a WOD 1 person w/ pull ups 1 person w/ T2B Recommended Squat Clean 95# Wall Balls 14# 1 person w/ DU Register Here: Scaled: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=E49770D6-FA2B-4F17-9902-3F2E539056BE RX: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=3CC30850-08AE-4693-9132-AC0DE0FB7076 ANNOUNCEMENT: Event 1&2 - "The Double Bear" Rx: With 6 Minute running clock, partners will each work to a 1RM "Bear Complex" sharing a barbell. The sum of both athlete's highest lift will be the score for Event 1. During this time, the athlete who is not using the barbell will be accumulating max Double Unders, and a running total will be kept for the entire 6 minutes. The number of double unders completed as a team will be the score for Event 2. The athletes can switch from the bar to the rope whenever they'd like, as many times as they'd like. Only 1 athlete can be using the bar or rope at a time. Scale: With 6 Minute running clock, partners will each work to a 1RM "Bear Complex" sharing a barbell. The sum of both athlete's highest lift will be the score for event 1. During this time, the athlete who is not using the barbell will be accumulating max box jumps / step ups (20/12in), and a running total will be kept for the entire 6 minutes. The number of box jumps / step ups completed as a team will be the score for Event 2. The athletes can switch from the bar to the box whenever they'd like, as many times as they'd like. Only 1 athlete can be using the bar or boxat a time. Todays WOD: 14.4 As many reps in 14 minutes of: Row 60 Cals 50 T2B 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups

Wednesday

Wed, 01 Oct 2014 08:54:44 -0400

Really cool WOD today and you better be ready to move! We'll be going upside down as we tackle some handstand progressions and handstand walking. When the WOD starts, it's a race against time, and every 2 minutes a new round begins. Let us not forget, today is the deadline for discounted entrance fee for The Cup! Can't miss out on CFLI's biggest and best in-house competition. Register using the Schedule link.... WOD: Every 2 Minutes for 20 minutes: 100m Sprint 20ft Handstand Walk 10 Ground to Overhead (45/25)

Throwback Thursday

Wed, 01 Oct 2014 22:38:17 -0400

Take it back now ya'll... But not THAT far.. A #TBT for the ladies out there! Back in the time when Pat hadn't had a haircut since his first communion and we didn't allow men into any evening classes. Strength: Clean & Jerk Op1: Technique Work Op2: 1RM No Pause C&J WOD Op1: "Heavy Grace" 30 Clean & Jerks For Time (225/155) Op2: "Double Grace" 60 Clean & Jerks For Time (135/95) Post your times, weights, and choices below! Post by Fogs

Fun-tastic Friday!

Fri, 03 Oct 2014 06:11:11 -0400

Gee Golly Gosh Gang! I hope you're ready for today 'cause we're jumping on the bus, driving to your house, and taking you to Intense-City! We have 7 miniature workouts packed right into 1 for your Fantastically-Fun-Freakin'-Fit-Friday! First, take a look at some super-sweet action shots we got yesterday during "Grace." Wether you went heavy or double I bet it was Amazing! "7 Rounds For Time"Round 1: 250M Row, 50 KB Swings (53/36)Round 2: 40 BurpeesRound 3: 100 Squats, 400M RunRound 4: 30 Pull-ups, 30 Push-UpsRound 5: 800M RunRound 6: 4 Rope ClimbsRound 7: 21 HSPU's *2 Min Rest After Each Round* "My will shall shape my future. Whether I fail or succeed shall be no man's doing but my own."-Elaine Maxwell Post by Fog's

The Countdown Begins

Mon, 06 Oct 2014 08:17:42 -0400

But first a word from our sponsors... Podium prizes for this years Cup will be provided by: Reebok CrossFit VitaCoco Steve's Paleo Kit's and of course, Huscle Nutrition Speaking of Nutrition, HAVE YOU SEEN the new website for Muscle Up Paleo?! New and improved menu with more subsitition options so you always get your favorites. Check it out and get it deliviered right to the gym! https://muscleuppaleo.com/menu/ Ok, here we go. The Cup registration is just about capped out (registration closes at 8pm tonight if you want to take one of the last spots). Here is the line up: 9:15am - Event 1&2 - The Double Bear - Blue Gym (See this post for full description: http://cflongisland.com/wod/190/don-t-wait-act-now) 11am - Event 3&4 - Gold Gym Event 3 - Prowler Nascar* (explained below) Event 4 - "Hold on to your Balls" (announced tomorrow) 12:30pm - Event 5&6 - TBA 2pm - Final WOD** "The Huscler" * Event 3: Prowler Nascar - At the sound of the gun, partners will work together to push and steer 1 Prowler around the Gold Gym building. Twice. Each team will have it's own start/finish line to avoid collisions. The time for the 2 laps will be the score for Event 3. At the completion of the race, or after the 5 min time cap has been reached, all athletes will report to the starting line for Event 4 "Hold on to Your Balls" which will begin at the 6 min mark. The weight for the Prowler will be revealed on the day of the race. ** Final WOD: Both divisions. After completion of Event 6, the Top 5 teams in each division will be will be moved into isolation in the Gold Gym and all phones and other mobile devices will be confiscated until the completition of the event. Athletes will know only the movements of the Event in order to prepare. Once the previous heat has been completed, athletes will report to the floor. The Event will be announced and teams will have exactly 2 minutes to prepare before the workout begins. Good luck. Juices flowing yet? Mine are... Speaking of juices flowing, nothing gets my endorphins running like a good sale. Ever walk out of a store feeling like a hero after cleaning up on a great sale? Nothing beats it. It gets even better when you can brag about it at work the next day and make all your co-workers feel like like losers. Tonight is your night. Kicking off at 6pm at the Gold Gym, we are rocking a clearance sale for the ages. We are consildating the Pro-Shop into just 1 building, which means we gotta move some inventory. Everything must GO! This is a serious BLOWOUT. We got a $5 table that can barely hold everything, $10 tanks, $20 fight shorts, half price supps, and $50 Nano's and Oly Lifters (not a typo). ***Note*** We will have a CPR certified coach on standby to revive anyone who faints while reading the price tags. Sale starts a 6pm and ends at 8pm. See you there! Today's Training WOD 1: "Mini Midline March": 3 RFT: 25 Weighted Sit Ups (45/25) 25 OH Lunges 25 Russian Twists WOD 2: "3-2-1 Go!" or "1-2-3 Go!" 3k Row 200 Double Unders 1 Mile Run or Reverse Order (athlete's choice) Last done 8/7/2014 This week's movements: Monday: Rowing, running, double unders, sit ups, lunges, russian twists Tuesday: Power Snatch, Front Squat, Push Ups Wednesday: Row, KB Swings, PP/PJ Thursday: Rope Climbs, Double Unders Friday: Cleans, Pull Ups, Jerks, Thrusters Saturday: No classes due to competition Sunday: No Open Gym due to competition Post by Brian

Hold on to Your Balls

Tue, 07 Oct 2014 08:16:10 -0400

I have to admit, I've been a little distracted from my coaching this week. It just seems like I spend my entire day either talking to the media about my predictions, or breaking up scuffles between rival teams in class. Tensions are high, the trash talking is unprecedented, and the field is tighter than ever. The Cup is up for grabs and it could go to anyone. From the reports I've gotten, there's more money being put down in Vegas on this year's cup than the last 2 Super Bowls combined. It's gonna be on for the history books, that's for sure. And that's all I have to say about The Cup today. Nothing else to discuss. Pyschhhhh! I know your dying to hear Event 4, so hear it is: Event 4: Hold on to Your Balls – At the 6 min mark, Athletes will meet at the Gold Gym starting Line, with 1 med ball per team. The next phase of the workout will be 10 minutes. Together as a team, athletes must run 3 complete laps with the ball (2 for scaled). At all times, both athletes must be in contact with the ball in some way or another (1 person holding, other touching). Once they’ve completed the laps, athletes will use the remaining time to accumulate as many reps as possible of the following task: Rx: 50 Wall Balls - (20/14) - 10ft Target Followed by: AMRAP: 10 T2B 10 Pull Ups Athletes can break up reps however they please. Score is total reps. Scaled: AMRAP: 10 Wall Balls (14/10) - 10ft/8ft Target 20 Sit Ups (partner) Athletes can break up reps however they please. Score is total reps. So here is a review of the schedule: 9:15am - Event 1&2 - The Double Bear - Blue Gym (See this post for full description: http://cflongisland.com/wod/190/don-t-wait-act-now) 11am - Event 3&4 - Gold Gym Event 3 - Prowler Nascar* (explained here: http://cflongisland.com/wod/194/the-countdown-begins) Event 4 - "Hold on to your Balls" (see above) 12:30pm - Event 5&6 - Blue Gym Event 5 - "The Chippapotamus" (annouced tomorrow) Event 6 - "The Cut for The Cup" (announced Thursday) 2pm - Final WOD** "The Huscler" 3pm - Awards Ceremony - Gold Gym ** Error: After reviewing yesterday's post, we caught an error. 3 teams will advance to the Final WOD in each division, not 5 as previously written. Gotta step up! If you are interested in volunteering as a score keeper, or to help judge, please email Ian@cflongisland.com. Strength: 1RM Choice (Snatch, Power Snatch, or Front Squat) WOD: 3min AMRAP, 2min Rest x 3 10 Power Snatches (75/50) 10 Front Squats 10 Push Ups Post by Brian

The Chippapatomus

Wed, 08 Oct 2014 08:53:02 -0400

Event 5: The Chippapatomus For Time: 1000m Row 20 Partner Deadlifts (315/235) Scaled: (275/155) 30 Box Jumps (30/24) Scaled: (24/20) Step ups are allowed for both divisions 40 Burpees onto plate 50 KB Swings (70/53) Scaled: (44/26) All reps can be divided however the team sees fit, except for the deadlifts, in which both athletes must be on the barbell at the same time. Time cap: 12 Minutes Rest exactly 1 minute before beginning.... Event 6: The Cut for The Cup (announced tomorrow) . Roy won't be in this week, but will be back in the building next week giving sample massages. I think you'll need one after The Cup, don't miss out on this opportunity! Standby for annoucements of dates/times next week.... Today's Training: Strength: 5RM Push Press or Push Jerk WOD: 4 RFT 250m Row Sprint 25 Unbroken KB Swings (53/36) 5 Unbroken PP/PJ (155/105) 1 Min Rest Post by Brian

The Chippapatomus

Wed, 08 Oct 2014 08:53:02 -0400

Event 5: The Chippapatomus For Time: 1000m Row 20 Partner Deadlifts (315/235) Scaled: (275/155) 30 Box Jumps (30/24) Scaled: (24/20) Step ups are allowed for both divisions 40 Burpees onto plate 50 KB Swings (70/53) Scaled: (44/26) All reps can be divided however the team sees fit, except for the deadlifts, in which both athletes must be on the barbell at the same time. Time cap: 12 Minutes Rest exactly 1 minute before beginning.... Event 6: The Cut for The Cup (announced tomorrow) Ohhhh babyyyyy..... Today's Training: Strength: 5RM Push Press or Push Jerk WOD: 4 RFT 250m Row Sprint 25 Unbroken KB Swings (53/36) 5 Unbroken PP/PJ (155/105) 1 Min Rest

CFTC & TBT

Wed, 08 Oct 2014 15:57:21 -0400

We're just 48 hours away from kicking off our second annual Columbus Day Cup and we have your final workout with your Throwback Thursday Pics... #LetsGetSome! Melissa lifting way before it was cool for chicks to go heavy. ..and quite possibly before any of us had oly shoes. & The Three Wise Men Just to prove CF is the fountain of youth. You guys haven't aged a day! Columbus Day CupWOD 6"The Cut for The Cup"Upon completion of event 5, "The Chippapatomus," teams will have 1 minute to recover and strip barbell to appropriate weight.At the exact moment the 1 minute recovery ends a 3 minute clock will begin in which teams will work to complete as many reps as possible in that time, divided however they see fit. Event 6: Rx: 3 Minutes Max Squat Cleans (135/95)Sc: 3 Minutes Max Front Squats (95/65) Quick Heads Up:Although we will be officially closed on Columbus Day there will be a 2 hour Open Gym from 9am-11am for all of those who wish to attend. See you there! Even better heads up! The following flyer is from our very own Ellen Bilello. For the past four years Ellen has held a blood drive at her house in memory of my brother who sadly passed from cancer at the age of 45. This year will be no different and anyone interested should contact her right away. Please read more about it below. Today:Speed & Agility:5-10-5 Drill Skill:Rope Climbs WOD:For Time2 Rope Climbs80 Double Unders2 Rope Climbs60 Double Unders2 Rope Climbs40 Double Unders2 Rope Climbs20 Double Unders Post by Fog's

Intense-City!

Fri, 10 Oct 2014 06:43:27 -0400

"Take me down to intense-city where the girls are mean and they sure ain't pretty." -Axl Rose Mr. Rose was talking about our dear friends "Fran" and "Grace" of course...More on them two a bit later in the post though... Friday, October 10th 2014. The calm before the storm. Tomorrow kicks off Day 1 of the Columbus Day Cup. Scaled Division, you're up! First heat is kicking off at 9:15am in the Blue Gym so be ready to roll. Rx Division you still have until Sunday to get mentally prepared but just the same here's a recap of the agenda for both days: 9:15am - Event 1&2 - Blue Gym "The Double Bear" 11am - Event 3&4 - Gold Gym Event 3 - Prowler Nascar* Event 4 - "Hold on to your Balls" 12:30pm - Event 5&6- Blue Gym "The Chippapptomus" "The Cut for the Cup" 2pm - Final WOD** "The Huscler" Game Faces on! Let's do this! Speaking of some friendy competition, here's a quick message from one of our very own, Tanya Green aka "Green T." ARE YOU READY FOR SOME FOOTBALL!!!! I would like to invite my CFLI family to join me and my UMAINE football family this Saturday October 11th for some tailgating and game watching against Stony Brook Seawolves. My son Darius Greene #92 is a 2nd year defensive tackle for the University of Maine Black Bears. Saturday most of you will be participating in the Columbus Cup.no worries kick off starts at7pm and tailgating goes until 6:30, so after the CC come to the blue lot and join me for food and refreshing beverages. Hope to see you there and make sure you are rocking the blue and white on the BLACK BEAR side of the bleechers. Thank You, Greene T Whoa sounds like fun! Unfortunately, what Green T doesn't realize is the Stony Brook Seawolves are of course going to win! Coach Kirsten and I will be there as well repping the Seawolves and her brother Jake who is also on the team. So if you come choose your colors wisely and we'll see you there!! Oh wait, you didnt' know? We're already half way through SOCTOBER! Do yourself a favor. Watch the video. If you laugh, you must bring in a pair of socks! Today's Fun Friday: WOD 1Sub 4 Minute "Fran"21-15-9ThrustersPull-ups WOD 2Sub 3 Min "Grace"30 Clean & Jerks For Time "Some people want it to happen Some wish it would happen Others make it happen"-Michael Jordan Post by Fog's

PCSD

Tue, 14 Oct 2014 07:42:00 -0400

So the reality is setting in that the Cup is over. Next year's goals are already in the works and the "I shoulda been out there" comments from spectators who opted out are the topic of most conversations. To sum up the event in words would be impossible. You had to be there to feel it and experience it to truly understand what these athletes were going through. It was clear that the physical challenge of this Cup was far tougher than last, and everyone felt it. What an unbelievable display of grit and determination by all. I could not be more proud of the effort! Without further delay, let's take a look at out winners: Scaled Men: 1) The Bucket List (Rob Jackolski, Kevin Scribner Sr) 2) The Vaporizers (Marty Accardi, Frank Martoscia) Scaled Women: 1) The Squat Squad (Karen Accardi, Nancy Hawkins) 2) The Bad Mamajama's (Eugenia Jackolski, Christine Cubi) 3) Buns and Guns (Karen Regan, Abby Loughlin) Rx Women: 1) Team United (Lynn Strickland, Kirsten Carlock) 2) Ultimate Americans (Brittany Jackolski, Katie Denninger) 3) Gingette and Guidette (Jess Kenna, Gab Toscano) Rx Men: 1) Dasch-Ford (Brian Dasch, Scott Halford) 2) The Young Guns Buns (Matt Hauser, Blayne Jackolski) 3) Prestige Worldwide (Greag Whalberg, Dan Fox) Spirit of The Cup Award: Matt Hauser Congrats again to allll who took the challenge! It was great to see both rookies and seasoned vets gut through the difficult events and push like never before. I speak for all of the coaches when I say we are proud of everyone! Hundreds and Hundreds of pictures were taken throughout the event that will be hitting the interwebz this week. Standby! Today's Training: Strength: OHS 5-10-15 WOD: Sprint Chipper: 200m Run 5 OHS 10 Pull-Ups 15 KB Swings 400m Run 5 OHS 10 Pull-Ups 15 KB Swings 200m Run This week: Tuesday - OHS, Pull-Ups, KB Swings, Running Wednesday - Burpees, Sit Ups to Wall Balls, Sumo Deadlifts Thursday - Overhead press (variations), Pull up (variations), Burpee MU's, Pistols Friday - Push Ups, Hang Power Cleans Post by Brian

Mid Week Remix

Tue, 14 Oct 2014 21:51:05 -0400

Ahhh, the headline got you to click. Good old "clickbait", works everytime. The picture may have helped with the lift hint. Yep, that's right, Sumo Deadlifts. We aren't going to do them exactly as shown in the picture, however. We are going to use barbells. Also, we will wear clothes. So what's a SU2WB? It stands for "Sit Up to Wall Ball", these are a new hybrid movement and you'll have to be here to learn them and test them out. Ok, that's enough to keep you excited throughout the day. Now make sure you mark this on your calendar. It's a great event hosted by our own hardcore CFLIer Ellen Bilello right in her own home. Be there! Today"s Training: WOD: 4RFT: 15 Burpees 10 SU2WB (20/14) 5 Sumo Deadlift (275/155) Recovery: 5 min light row Strength: 1RM Sumo Deadlift Post by Brian

Yup...It's a Throwback

Wed, 15 Oct 2014 15:48:38 -0400

The hair didn't care but the coaching never stopped. Skill/Strength: Ping Pong! Option A:Odd Minute= 5 Push PressEven Minute= 5 Strict Pull-Ups Option B:Odd Minute= 5 Strict PressEven Minute= 5 Pull-Ups (kip, band, jump, etc) WOD:2 RFT8 Burpee Muscle Ups40 Alt. Pistols

Fun, Fun, Fun Friday!

Fri, 17 Oct 2014 07:09:51 -0400

Let's get our Fun Friday Swell On! Whoa, whoa, whoa. Not so fast. Speaking of getting our swell on let's chat about just that first. I'm talking about when we're swelling on our own at Open Gym. As you know we have an Open Gym 4 times a week geared mainly at working on weaknesses, getting strong, or just getting some extra work in. It's a blast and yes it has been bumpinnn. We love it and I hope you do as well. It has come to my attention though that some people don't use these awesome time sessions because they simply just don't know what to do. Say whaaaaat!? You're telling me you're not gettin you swell on because you're not sure what to do when you get there!? That's just cray. If you find yourself in this boat here's what I want you to do.. 1. Just get there. Showing up is half the battle. You know whoever is runnin' the show will help you out. We'll get a game plan and put you to action. 2. Sit down sometime on Monday when all the movements come out for the week. If you know you're going to be in class on Wednesday and there's ring work involved plan on hitting up some ring work in the Open Gym. In other words plan ahead a bit.This option takes a little more strategy but after a week or two you'll be saying to yourself "yeahhh, I got this." 3. Hit up a coach. You're head coach, the coach you see most often, you're favorite coach... We'll maybe not your favorite I don't know what the capacity is on my inbox (I crack myself up sometimes). Either way get in touch. We'll chat, we'll come up with a plan, and we'll get you movin' and groovin. Open Gym is AWESOME. You just need to get a game plan and utilize it! Don't forget Ellen is having her Blood Drive tomorrow! Still a few spots left in the afternoon. It's in your blood to help save a life! While you're waiting tomorrow you can tell the nurse this one:Two vampires walked into a bar and called for the bartender."I'll have a glass of blood," said one."I'll have a glass of plasma," said the other."Okay," replied the bartender, "That'll be one blood and one blood lite." Today: Tests:(choose 1 of the following For Time) Option 1:50 Ring Dips Option 2:100 Push-Ups Option 3:50 Push-Ups**To be done in max effort sets Strength:1RM Hang Power Clean WOD:8 Min Max Hang Power Cleans (135/95)Every Drop= 15 Push-Ups "Happiness, I have discovered, is nearly always a rebound from hard work."-David Grayson Post By Fogs

Don't Slack.... Track!

Mon, 20 Oct 2014 07:24:11 -0400

So how do we track? Well, back in my day we took out a notebook and pencil and wrote down everything. But this seemed a little primitive, so a few years back we designed custom log books for all of our members, handmade individually by our own coaches. Each one made from the heart with a personal touch to pass along to a future Success Story. After many long days binding journals, long nights sleeping next to the copy machine, several swimming pool's worth of printer ink, and too many paper cuts to count, we've noticed something; 90% of those journals are in the garbage. This hurts my feelings :-( but I will prevail! Anyway, although we know hand-written tracking is best, we understand that the intensive labor and back breaking work required to take out a pencil and hand write daily results is far too severe and just unfair to expect. We also heard about these new gadgets a lot of people have now. Apparently, people are carrying around these small devices in their pockets at all times that control their life and imprison them in a world of inescapable information overload, distracting them from any human social interaction and permanently enslaving themselves to fear mongering and media brainwashing as the world around them slowly crumbles to the ground. They're awesome! So we've decided to jump on the bandwagon for this exciting revolution called "smart phones" and design a system that allows you to use one of these devices to track your progress in the gym. Two birds - one stone. Boom. Starting today, we will be taking a dry run at a digital logging system on your Zenplanner Profile. Now when you load the app to log in for class, you will also see an option for WOD tracking. You can track all of your results here, and you will also be able to see daily results from other members of the community as well to see how you stack up. Pretty cool, huh? So this is new and will likely take a few days to work out the bugs. Be patient, but please give it a try. If you have any questions let us know! For example, this is what today will look like: So, one of the reasons we have chosen today to talk about tracking is because we are officially announcing a new programming cycle that will run through the rest of October, November, and into December. In fact, it's been running for a few weeks already. The program will consist of increased testing and re-testing, benchmarks, and the use of previous scores in daily training. More information coming soon, but just know one thing for now: TRACK EVERYTHING! Seriously, invest 2 minutes a day into this and you will be glad you did. Great results are only great if you know you're actually getting them! Wait, did someone say "great results"?!? This weekend, several brave ladies took on a challenge for a Strongman Competition and cleaned up! Aileen, Ann, Nancy, and almost Jacqui :-( threw down with aggression and represented CFLI in a big way. I think there was another competitor from CFLI as well but I can't remember. Oh, yeah, that's right, Danielle Rymer came home with one of the shiny golden pieces of medal around her neck. I'm not really big into sports, but I think that represents 1st PLACE! The ladies trained hard with private lessons with Erik for several weeks leading into the competition and it paid off. Congratulations to Danielle and all the ladies who threw down! This week's training: Monday: Front Sq (test), Hang Clean Biathalon (benchmark) Tuesday: Ring Dips, T2B, Power Snatches Wednesday: Endurance Test Thursday: Pull-Ups (technique and testing), Strict press, Double Unders Friday: Back Squats, Burpee Box Jumps, Running Sarcastic Post by Brian (It took me like 2 hours, make a damn comment please so I know someone actually reads these things)

Practice Makes Permanent

Tue, 21 Oct 2014 09:19:03 -0400

Before we get into the workout, let's take a minute to discuss something very important, and even ask for some help. In case you haven't heard, CrossFit Long Island has been nominated for "Best Gym on Long Island" for the 4th straight year, as well as "Best Bootcamp", and "Best Personal Trainer". This is an unbelievable honor, and we plan on defending our title. Here's how you can help: Perform these steps EVERYDAY: 1) Click here: http://vote.longislandpress.com/engine/YourSubmission.aspx?contestid=143688 2) Vote for us in all 3 categories (Bootcamp, Gym, Personal Trainer) 3) Share on Facebook, tell your friends It's that simple. And we thank you in advance for all the help! Let's keep the crown!! Test: Baseline Alternative Option: 5 x 200m Sprint on even minutes WOD: 10 Min APAP*: 4 Power Snatches (3 sec hold) 8 Ring Dips 12 Toes to Bar APAP stands for "As perfect as possible", meaning this workout is not for time/rounds, but for quickness coupled with quality. Perfect practice makes perfect. Post by Brian

E-Test

Tue, 21 Oct 2014 23:02:25 -0400

Before you freak out, it's nothing crazy. It is very fair and will be a good test of your current ability to go long. It will also be a great benchmark for re-test in the future. Don't wimp out! Muscle Up Paleo will be in the building tonight with some FREE paleo samples, along with information about their new menu and improved service. They will arrive around 5pm and stay most of the night. Be sure to stop in and give them a try! Endurance Test: Opt 1: 3 Rounds for Time: 30 Cal Row 30 Burpees onto Plate 800m Run (35m cap) Opt 2: 30-20-10 Cal Row Burpees onto plate 400m run after each round (35m cap)

A Spooky TBT

Wed, 22 Oct 2014 15:54:33 -0400

This might be one of the scariest throwback's you've ever seen! Just in time too. Only one week from tomorrow is Halloween! If you haven't gotten your costume figured out by now I don't know what you're waiting for! "It's the most wonderful time of the year."-Guy in Santa Costume Back in the day cavemen did not have sneakers...They of course had socks though. #OMG #TBT Look how young Coach Pat looks...? Today:Tests:Option 1:Max Pull-Ups Option 2: 50 Pull-Ups for time Option 3:50 Pull-ups in minimal sets WOD:9 Min AMRAP3 Strict Pull-Ups3 Strict Press30 Double Unders Post by Fogs

Gluten Free Fun Friday

Thu, 23 Oct 2014 12:35:52 -0400

Howdy Folks! Serious topic coming at ya before we get started. It's about Peer Pressure. You hear on the streets, you see it online, and it's slowly making it's way into your home. I've been told by some users it's made its way into the workplace too. Heck, I've seen people doing it right in the parking lot not even 2 minutes after class. I'm talking about tracking your workouts on CFLI's new digital logging system. WARNING: THE FOLLOWING IMAGES HAVE BEEN DISTORTED TO PROTECT THE IDENTITIES OF THE USERS: "I just can't stop logging in. I get out of class and shut the world off. In only takes two minutes to log my score. By the time I get home I'm already checking the leaderboard. I'm doing it at work, the store, you name it. We have a new rule at dinner.. no phones at the table...Yeah, okay like that's gonna happen. "I've never really been one to track my scores. Just get me in for a workout and I'm good. I didn't even know the names of the movements in the beginning! Tracking everything though has helped. I'm learning the movements better, it's making me more accountable, and now I can't wait to see how I do when strengths and workouts come up again. This is a game changer." Some serious stuff here folks. Everyone's doing it. Will you be next? What are you going to do when someone close to you approaches you with a cell phone and a password and says "here use this I don't mind." You're gonna track it thats what! You know what they say about peer pressure..."Always give in." So far since we started tracking this week there has been 98 logs completed. Yes, there are still a few tweaks and a few bugs to work out but don't let that stop you. Any input or feedback is also greatly appreciated. Track on you Wodaholics! Today: StrengthBack Squat3-3-3 WODTabata Burpee Box Jumps (24/20)Tabata Back Squats (135/95)400M Run Time Trial Why is today Gluten Free Fun Friday? You'll have to make it to class to find out! "The most rewarding things you do in life are aften the ones that look like they cannot be done." -Arnold Palmer Post by Fogs

Make-It-Happen Monday!

Mon, 27 Oct 2014 07:04:15 -0400

Speaking of WODs, you've been tracking and measuring your progress, correct? If not, you betta chiggity check yo'self. We are now kicking off week 4 of a 10-week programming cycle. WODs will begin to build on each other and repeat more oftern, and as Marcus Lemonis says "You gotta know your numbers....". Check out this video to find out where this cycle came from and what to expect between now and the end of the year(ish). It's also Halloween week, so I will share a scary story ghost story that I experienced recently. (C'mon, you can't be serious ALL the time) Speaking of "end of the year", it's closer than we think. If you happen to be active on Facebook, you may have caught some conversation about some really big stuff the CFLI team has planned for everyone over the next few months. Of course, I wouldn't give away any details, but you know we ALWAYS have big plans for y'all. Stay tuned throughout this week for some cool announcements. I'll start with an announcement that's unrelated to any of the other annoucements, but important still: The 7am Training Session on Tuesdays and Thursdays is now moved to 6:30am. We know how important every minute can be in the morning before work, and hopefully this will help more people hit morning WODs. Enjoy! Strength: Sumo Deadlift 5 x 3 at 80% (use 1RM from Oct 15th) or Sumo Deadlift 3-3-3-3-3 (if not present on Oct 15th) EWOD: 10 Min AMRAP: 100m Row Sprint / 30s Rest Rest 2 Min 10 Min AMRAP: 100m Sprint / 30s Rest This week: Monday: SDL, Running, Rowing Tuesday: Front Squats, DU's, Rope Climbs, Sprints Wednesday: Re-Test 10/8 (with adjustment) - PP/PJ, KB Swings, Row Thursday: G-Test (HSPU, or Pull Ups), Pull Ups, Push Ups/HSPU, Squats/Pistols Friday - Halloween Fun! Don't like what you see? Take it up with the WOD-GOD...

2-7 Sprint

Tue, 28 Oct 2014 08:07:28 -0400

Before we get into the WOD, quick announcement: Halloween: We will be running a full schedule on Halloween (including the 4:30pm), not the adjusted schedule previously mentioned. Costumes are HIGHLY encouraged! See you there! Strength: 10m Ping Pong: Even: 1 Front Squat @ 85% (10/20) Odd: 50m Sprint + Max DU's (35s) WOD: "2-7 Sprint" 3RFT: 2 Rope Climbs (legless) 7 Front Squats 50m Sprint 3 Minute Rest Rnd 1 : 225 / 135 Rnd 2: 245 / 155 Rnd 3: 255 / 175

10/8 Re-Test

Wed, 29 Oct 2014 08:59:32 -0400

Quick post today folks, right down to business... Strength: PP/PJ 5RM WOD: 4 RFT: 250m Row 25 KB Swings (53/36) 5 PP/PJ (155/105) Note: This is the same reps/weight as 10/8, without the rest period. The reps also do not have to be unbroken this time. Please use same weights, and compare your score.

Throwback Thursday

Wed, 29 Oct 2014 15:41:34 -0400

So before we kick off your epic #TBT here's a quick heads up just for you! Can you tell that we love Halloween here? I mean honestly it's one of the best days of the year. It's funny because we always hear excuses as to why people didn't make it down and then the week after those people are usually regretting it. Costume or no costume it's going to be a good time! (preferably costume :) With that said, we're running a Full Fun Friday Schedule tomorrow with the exception of the Open Gym. Like a lot of our other Holiday WOD's (yes carving pumpkins and eating candy is a holiday to us) tomorrow will not count towards your weekly program. Get that extra day in the Gym if you can make it. You might need it after all that candy! Just kidding...maybe. Remember costumes are optional all day long but mandatory in the 6:30pm! See you gargoyles tomorrow! Throwin it back Halloween Style Today Gymnastics Test: Opt 1: 2 Min Max HSPU Opt 2: 2 Min Max Strict Pull-ups Opt 3: 2 Min Max Jumping or Kipping Pull-Ups WOD: Option 1:"Cindy"5 Pull-ups10 Push-ups15 Squats OR Option 2:"Mary"5 HSPU10 Pistols15 Pull-ups Post by Fog's

Happy Halloween!

Fri, 31 Oct 2014 06:57:03 -0400

Halloween: Evolving from the ancient Celtic holiday of Samhain, modern Halloween has become less about literal ghosts and ghouls and more about costumes and candy. The Celts used the day to mark the end of the harvest season and the beginning of winter, and also believed that this transition between the seasons was a bridge to the world of the dead. Over the millennia the holiday transitioned from a somber pagan ritual to a day of merriment, costumes, parades and sweet treats for children and adults. If there is one thing you should take away from that it's "sweet treats for children and adults." This is the time of the year where some of my values drop off a bit. I can be bought. You come to class a bit late, leave out some equipment, forget to sign in...you better be bringing Fog's some candy. All will be forgiven. Now don't get me wrong food in general can get you out of trouble the entire year. You need a taste tester or just figured I was hungry I got you..You're probably right about me being hungry anyway. But now that candy is in abundance and socially excepted this time a year I'm all for it. I'm open but not limited to recieving the following.. 100 Grand Bar 3 Musketeers 5th Avenue Abba-Zaba Airheads Almond Joy Andes Mints Appleheads Atomic Fire Balls Baby Ruth Bananarama / Banana Runts Banana Splits Bazooka Bubble Gum BB Bats Beemans Gum Beer Nuts Big Cherry Big Hunk Big League Chew Bubble Gum Big Red Gum Bit-O-Honey Black Jack Gum Black Licorice Dollars Black Taffy Blow Pops Blueberry Sticks Bobs Candy Bonomo's Turkish Taffy (French Chew) Boston Baked Beans Bottle Caps Brach's Candy Bridge Mix Broadway Rolls Bubble Gum Cigars Bubble Gum Cigarettes Bubble Gum flavor sticks Bubble Tape Bubble Yum Bubblicious Bubble Gum Bulls Eyes Buckeyes Bun Bar Butterfingers Butter Mints Butterscotch Disks Canada Mints Candy Buttons on Paper Tape Candy Canes Candy Charm Bracelets Candy Cigarettes Candy Corn Candy Drops Candy Lipstick Candy Necklaces Candy Rings Candy Watches Caramel Creams (Bull's Eyes) Caramellos Caramel Cubes (Kraft Caramels) Cella's chocolate covered cherries Certs Charleston Chews Charms Assorted Squares Charms Pops Cheez-Its Cherry Balls (Bobs) Cherry Drops Cherryheads Cherry Mash Cherry Slices Cherry Sticks Chick-O-Sticks and Nuggets Chiclets Gum Chicle Chews tablet gum Chocolate Babies Chocolate Cigarettes Chocolate Gold Coins Chocolate Orange & Raspberry Sticks CHoward's Mints & Gum Chuckles Chunky Chupa Chups Cinnamon Bears Cinnamon Disks Cinnamon Drops Cinnamon Sticks Cinnamon Toothpicks Circus Peanuts Clark Bar Coconut Haystacks Coconut Neapolitan Sundaes by Brach's Coconut Slices Coconut Watermelon Slice Coffee Rio Combos Snacks Conversation Hearts CornNuts Cotton Candy Country Store Taffy (long and very thin) Cow Tales Cracker Jack Cry Baby Extra Sour Gum Crows, (Mason Crows) Cup-O-Gold Curly Wurly - Marathon Bar Danish Ribbons Delfa Rolls Dentyne Gum Dots (Mason Dots) Double Dipped eanuts Doublemint Gum Dubble Bubble Gum Dum Dum Pops Fig Newtons Fizzies Flicks Forever Yours (Milky Way Midnight) French Burnt Peanuts French Chew Taffy Freshen-up Gum Fruit Slices Fruit Stripe Gum Gobstoppers Goldenberg's Peanut Chews Gold Mine Gum Goo Goo Cluster Goobers Good and Plenty Good and Fruity Good News Bar Grapeheads (Alexander the Grape) Grape Sticks Gumballs, bulk Gumballs, wrapped and machines Gum Drops, large Gummi Bears Gummi Cola Bottles Gummi Hot Dogs, Burgers and Pizza Gummi Worms Heath Bars Hershey® Milk and Almond Bars Hershey® Miniatures Hershey® Kisses Hershey® Special Dark Honees Honey Combed Peanuts Honeycombed Peanuts Horehound Drops Hot Chocolate Cone for Two Hot Dog Gum Hot Tamales Hubba Bubba Gum Ice Blue Mint Coolers Ice Cubes Indian Brand Pumpkin Seeds Island Punch Sticks It's a Girl - It's a Boy bubble gum cigars Jawbreakers Jawbreakers - Big Bruisers Jelly Beans Jelly Belly Jelly Nougats by Brach's Jelly Rings Jiffy Pop Popcorn Jolly Ranchers Jordan Almonds Juicy Fruit Gum Jujubes Jujyfruits Junior Mints Kit Kat Kits Laffy Taffy Lemon Drops Lemonheads Lemon Sticks Licorice Allsorts Licorice Babies Licorice Bites Licorice Laces Licorice Pastels Licorice Pipes Licorice Ropes Licorice Scottie Dogs Licorice Snaps Licorice Twists Licorice Wheels Life Savers Life Savers Lollipops Lik-m-Aid Fun Dip Lollies Lollipops, jumbo Lollipops, sugar-free Lollipops, unicorn Long Boys Look Mallo Cup Mamba Fruit Chews Maple Nut Goodies Marathon Bar (Curly Wurly) Mars Bar (Snickers Almond) Marshmallow Ice Cream Cones Mary Janes Mexican Hats Mike and Ike Milk Duds Milk Maid Caramels by Brach's Milky Way Mint Balls Mint Sticks Mint Juleps M & Ms Plain and Peanut Moon Pies Mounds Mountain Bar Mr. Goodbar Necco Wafers Nerds Nestle® Milk Chocolate and Crunch bars Nik-L-Nips (wax syrup bottles) Nonpareils Now and Laters Nut Goodie Oh Henry Orangeheads Orange Slices Orange Sticks Panoramic Easter Eggs Pay Day Pastel (Party) Mints Peach Buds Peanut Butter Bars Peanut Butter Cups Peanut Butter Kisses Peanut Clusters Peanut Patties Pearson Mint Patties Pecan Log Rolls by Stuckey's Peppermint Balls (Bobs) Peppermint Nougats Peppermint Sticks Peppermint Sticks (Bobs) Pez dispensers and refills Pixy Stix Planters Peanut Bar Planters Peanuts P-Nuttles Popcorn Balls Pop Rocks Snickers Whisker Do's and even Whisker Don'ts. Again, not necessarily limited to those. (Any fruit or change will result in a burpee penalty) A few tips as you and your love ones head out tonight to trick or treat. Remember, Halloween is the one time a year where you can trust strangers no matter what. 1. Create an element of surprise everywhere you go. Wear dark clothing and try to avoid flashlights and any reflective clothing. 2. Don't be rude. Agree to enter unknow houses if invited. Nothing says someone can't be hospitable on Halloween. 3. If you get tired of walking seek out ride. Just simply stand on the nearest corner with an arm extended and your thumb up. Follow these 3 easy tips for a suepr-fun filled Halloween! Today: Strength:"Dawn of the Deadlift"1RM Deadlift WOD:"Grave Digger Zombie Run"7 RFT5 Deadlifts (Grave diggers)200M Run *Use 75% of your 1RM for workout weight Post by the Crypt Keeper “We must do our work for its own sake, not for fortune or attention or applause.” -Steven Pressfield

November to Remember....

Mon, 03 Nov 2014 09:02:45 -0500

I guess I can start by introducing one of the new items that will be making it's way into our Pro-Shop this month. It looks great and is super comfy! Standby for online pre-orders coming by the end of the week, and make sure you jump on it quick! As you also know, this week is an "Echo Month". This is a new programming experiment designed to let you test and re-test much quicker, better satisfying your burning desire to "hit that one again" once you have completed it. There will be 10 lessons planned for Mon-Fri through the first 2 weeks of the month. The second 2 Mon-Friday's of the month will then repeat the exact same order of lessons, and we will get some really fast feedback on your improvement. If that sounds confusing, it'll make perfect sense as it starts to play out. I think you will really enjoy this and trust me, you won't get bored! The only way you won't have fun, is if you don't track your results. Today: Strength: 1RM Snatch WOD: "Isabel" 30 Snatches for Time This Month's Movements: Nov 3rd / 17th - Snatches (W-Test), Benchmark Nov 4th / 18th - Back Squats, GWOD (various gymnastics movements) Nov 5th / 19th - Ground to shoulder (Test), EWOD (running) Nov 6th / 20th - Power Cleans Nov 7th / 21st - Pull-ups, Thrusters (Benchmark) Nov 10th / 24th - Sumo DL, E-Test (rowing) Nov 11th / 25th - OHS (W-test), Box Jumps Nov 12th / 26th - Clean and Jerks (benchmark) Nov 13th - G-Skillz, Running (will not be repeated due to Thanksgiving) Nov 14th (Fri) / Nov 31st (Mon) - Front Squats, Thrusters, Bar MU, Pull-ups Take a screen shot, add it to your "pinterest", Snapchat it to your BFFL's, or whatever else you crazy kids do. Either way, this won't be reposted everyday. Ok guys, that should get you through the month of November. Not much else to talk about. Nothing too exciting, pretty much the same old stuff around here. Just go about your normal day to day routine, and we'll check in with you occasionally. Oh, wait, I almost forgot. There are these..... You're gonna want one. PS - Use this link below to vote for your favorite gym EVERY DAY. It will be at the bottom of every post between now and Dec 15th, just waiting for you to click it. Yes, YOU! Remember to vote for Bootcamp, Gym, and Personal Trainer! I'm not going to tell you who to vote for of course, just pick your favorite gym!

Vote or Die

Tue, 04 Nov 2014 08:16:12 -0500

And EVERYDAY between now and December 15th! In case you missed it yesterday, you'll notice a convienent link posted at the bottom of the page each day reminding you to vote. It's as easy as click it, pick it, and go. 20-30 seconds max. I even heard rumors of a few people who are so good now they can go sub-20 seconds on their daily vote. What's your best time? Click the link to vote for your favorite Bootcamp, Gym, and Personal Trainer, and post your time to the comments section. As the great P Diddy once said, VOTE OR DIE! 3...2...1...GO! It's really easy, but if you need some assistance let us know. Today is also important because we are officially open for T-Shirt Pre-Orders. Sweeeeet. This tri-blend grey masterpiece looks like it's going to be our biggest hit yet. Make sure you aren't the only person in the gym without one, you don't want to be sitting by yourself at the loser table. Click the link below to place your pre-order. BUT WAIT! Very important instructions. To pre-order and have it delivered to the gym, use the code "CFLI" while checking out to avoid shipping charges. If you do not use the code, it will be shipped to your house and you will be charged for shipping. If you are an active member, I doubt you want this option. However, what makes this cool is that now your friends and family from out of town can order their very own CFLI T-shirt, shipped to their door. CFLI is now officially a nation-wide brand. Spread the word! Again, code is "CFLI", don't forget! (This will be one of the last steps, after your info has been put it) http://foreverfierce.com/collections/crossfit-long-island Love pre-orders? So do we. Keep your eyes peeled for an email regarding pre-orders for other items in our Pro-Shop as well. As you may have seen, we are trying to keep a more reasonable amount of inventory in the shop, but we don't want you to miss out on your go-to recovery, snacks, and shakes. You do have a go-to recovery meal/snack, right? RIGHT? Each month we will have a pre-order list for all your favorite items and flavors, so you can be sure to get your fair share. Of course, we will still be keeping a healthy stock, but this just makes things easier for you. Matt Fraser is a pretty good athlete (2nd at 2014 CrossFit Games, all over ESPN, snatches 300+lbs, heavily sponsored), but he's a realllllly good recoverer (Fuel for Fire, Vitacoco, post WOD protein, etc). I wonder if those 2 things are related? Just thinking out loud here, probably just a coincidence. Strength: Back Squat 3x3 (+10lbs from 10/24) GWOD: 12 Min AMRAP: Opt 1: 20ft HS Walk, 4 Muscle Ups, 8 weighted Pistols (25/15) Opt 2: 3 Wall Walks, 9 Ring Dips,12 Pistols Opt 3: 40ft Bear Crawl,15 Push Ups, 20 Air Squats Post by Brian Vote below...

Go Heavy, Go Long....

Wed, 05 Nov 2014 09:06:11 -0500

You asked and we delivered! The new T-Shirt everyone is talking about is now available in Women's Cut as well. Use the same link, and when selecting your size, you will see options for Women's. Important: Please use the sizing charts! There will be no returns for sizing issues. The shirts may be cut slightly different than you are used to, so please look over the chart before ordering. Here is the disclaimer directly from the Forever Fierce website: Returns will not be accepted for the wrong size ordered. We are all adults. Please know your t-shirt size before ordering. Please measure yourself if you are unsure of your t-shirt size. Women's cut shirts are cut EXTREMELY slim. If you have any questions about sizing, just buy the men's shirt. Their words, not mine, but I think it's clear. Use the sizing chart, and order appropriately. This pre-order sale will be closed off by SUNDAY, so do not delay. http://foreverfierce.com/collections/crossfit-long-island Strength: 1RM Ground to Shoulder EWOD: For Time: 200m Run, 1 Min Rest 400m Run, 2 Min Rest 800m Run, 3 Min Rest 1 Mile Time Trial You will have 2 scores for this workout, your overall time, and your 1 mile TT. Post by Brian Don't forget about this cool little link down below. You'll notice that the nomination ballots have been corrected to reflect the true unity of our community. No longer are Brian and Ian pitted against each other in the voting, but combined into a team, along with the rest of the All-Star Coaching staff, as deserved. Get your votes in now and everday until Dec 15th!

We're Throwin' It Back Jack

Wed, 05 Nov 2014 20:49:17 -0500

Post to comments below on today's WOD and TBT's. Today:Strength:Power Clean5-5-3-3-3-1-1-1 WOD:7 Minute Amrap:10 Power Cleans (135/95)10 Power Cleans (155/105)10 Power Cleans (185/115)Max Rep Power Cleans (205/125) Score= Total Reps Post by Fog's

GameDay

Thu, 06 Nov 2014 20:57:58 -0500

Who's going to finish out the week by gettin' after it!? I hope you're ready for a Frantastically Fun Friday Tribe! We have a HUGE benchmark coming at ya so get prepped, stay level-headed, and follow these three steps:1. Show-Up2. Dominate3. Go Home Good clip to help you out with today's workout: Today "Fran"21-15-9Thrusters (95/65)Pull-Ups "We need to be challenged, and we need to be under the gun to respond."-Pete Carroll Post by Fog's

E-W2D1

Mon, 10 Nov 2014 08:23:30 -0500

So we are kicking off Echo Week #2, and in case you missed it, this means we will be repeating these workouts exactly as written again in 2 weeks. Get on in and bust your humps on each WOD and track your results. You'll have a chance to shatter those PR's before the end of the month! Congrats to Team USA on their victory last night in the CrossFit invitational. U-S-A, U-S-A! Speaking of USA, tomorrow is Veterans Day and will be a Red, White, and Blue theme. Break out your patriotic gear and get down here! Update: So the Gold Gym is officially closed up, and we've hit a few small bumps during our transition. Nothing we can't overcome, of course, but we are slightly behind on a few things, so I wanted to throw out some quick updates. 1) Open Gym hours for this week will be Friday evening at 7:30pm, and the usual Sunday morning. We aim to have additional hours begin by next week. (The week of the 17th) 2) The office phone lines have been down for the weekend, and will hopefully be back up by mid-afternoon today. In case of emergency, email info@cflongisland.com, or call 911. 3) There are a few slight delays on the upcoming awesomness that will take place over the course of the final months of the year. We are still following through on everything we promised, just 1 or 2 things slightly behind. Since we didn't really announce all the dates and details of everything yet, you probably wouldn't have even noticed if I didn't tell you. Damn, I should have kept my mouth shut. Anyway, more details coming soon. Also, am I going crazy, or did I hear mention of a New Year's Paleo Challenge? Strength: Sumo Deadlift 5x3 a) +10-20lbs from 10/27 b) at 80% of 1RM from 10/15 (if not present on 10/27) c) 3-3-3-3-3 (if not present either day) Test: 2k Row TT

Veteran's Day

Tue, 11 Nov 2014 08:27:02 -0500

Today is a day to honor and show gratitude to all those who have served. The CrossFit Long Island community has several Veteran's, and has trained many who are currently serving. Be sure to keep an eye for these guys and girls, and thank them for their service and sacrifice. Not to take the spotlight off of any of our Veterans, but today seems like a good day to share a story about one of our CFLI members. You've probably seen him crushing WODs, throwing weight around, and just hanging out being a normal dude. What you may not have know is that Sergeant Joseph Buompastore was awarded the Bronze Star for Valor for his heroic actions in Iraq and Afghanistan. That's right, our friend "Joey Bump" is an American Hero. Check out the video and be sure to thank him, and all the rest of our former military when you can. Click the link and scroll down to the second video to see the CNN interview with Joseph. http://www.allthingscnn.com/2009/04/heroes.html Great guy, great story. Wow, Veterans Day means we are already almost 2 weeks into November. Time is flying! This can only mean that the Evelynn Knapp 5k at Sunken Meadow is just around the corner. I can't wait to hit the world famous Sunken Meadow 5k course again and put our fitness to the test. Once again, this is a "Gold Rush" event, meaning it's time to bust out those Gold "I <3 CF" T shirts. Don't have one? Chillax. This is your chance to earn one. Register and show up ready to run and you've earned yourself the CFLI exclusive T. The race is Sunday, November 23rd. Let's hope it's not as cold as last year!! Last year we had close to 100 members registered. Are we gonna top that or what?!? Let's GOOOOOOOOOOOOOOO! Strength: 5RM OHS WOD: 5RFT: 10 OHS 15 Box Jumps (24/20)

Heavy Grace

Wed, 12 Nov 2014 07:58:58 -0500

So you know what's on the schedule today, and that is "Heavy Grace". Today there will be no prescribed weight. We will not tell you what "Heavy" means, that will be up to you to decide. I have a feeling you might surprise yourself! Rich Froning does Heavy Grace @ 225# in November, 2011 Ok so now we know what we are doing today. Let's talk about what we wil all be doing on the 23rd of November. We will be running the world famous Sunken Meadow 5k Course, of course. Cardiac Hill won't be the same after the flood of Gold Shirted CFLIers stomp to the top like a pack of wild beasts. The race is Sunday, November 23rd at Sunken Meadow State Park, and benefits the "Strength for Life" Foundation, which helps current and recovering Cancer patients improve their recovery time through health and fitness. It is a great organization and we will be there to help out and have some fun! Despite the bitter cold, we still had a blast last year, and I expect an even better time this year. To register online: Use this link: http://www.active.com/kings-park-ny/running/distance-running-races/evelyn-knapp-run-to-remember-2014 and code: CROSSFIT2014 for a reduced admission of $20 (discount for adults only, kids are already reduced to $15) Note: There is a small procesing fee for online applications. To register by mail: Print this: https://docs.google.com/document/d/15Jo6G-YdWWLQFgj-4FxgrdXq9892VKZrWaObiHkFdjE/edit?usp=sharing Maik it to the address listed with a check for $20. This discount applies for pre-registration only. Day of race entry fee is $30. Don't miss out on some fun and a way to help a great cause! See you on the course! WOD: "Heavy Grace" 30 Clean and Jerks for Time Post by Brian Yesterday we honored our Heroes, today YOU can be a Hero too. Just use the link below to vote for the Best Gym, Bootcamp, and Personal Training Staff on Long Island, and you will be a hero to your community...

Your TBT NFT

Wed, 12 Nov 2014 20:08:42 -0500

Happy Throwback Thursday everyone! Before we take you back in time, a few fun announcements/reminders on the way! Speaking of time, it's flying! Wasn't it just summer? Now we're already approaching Thanksgiving! As the holiday's roll around there's going to be more and more opportunites coming up and we don't want you to miss out. Don't let the time pass you by! So, here's a few awesome events coming your way.. Sunday, November 23rd: Evelyn Knapp 5k "Run to Remember" at Sunken Meadow. Friday, November 28th:CFLI's Black Friday Dodgeball Turkey Tournament Sunday, December 7th:Santa's 5K Toy Trot at Shorefront Park, Patchogue. Make sure you mark it on the calendar. Attend any of the three events mentioned aboved and recieve a brand spankin' new Gold CFLI Tee just for being the awesome person that you are. For more info make sure you check out each event on our new bulletin board in the lobby. Whether you're htting all 3 or already have the Gold tee if you're just in the market for some fresh new CFLI duds, make sure you check out yesterday's post for the hottest new shirt hittin' the streets and get your pre-order in ASAP. There won't be any leftovers! And now, your CFLI member #TBT.. Post your comments on this oldschool pic below! Today: Skill:Gymnastics Open Skill WOD: Option 1: 3 Rounds NFT: 400m Run 2 Rope Climbs (no jump) 30s Plank 10 Ring Dips* 10 T2B * Option 2: 3 Rounds NFT: 400m Run 15 Ring Rows 30s Plank 15 Push Ups 15 Sit Ups Post by Fog's

Fun Friday!

Thu, 13 Nov 2014 20:19:13 -0500

10m Ping Pong: Odd: 50m Sprint, max DU (35s) Even: 1 Front Squat (+10lb from 10/28) WOD: Opt 1: 9-6-3 Thrusters (165/110) Bar MU Then 9-6-3 Front Squats (165/110) C2B Pull-Ups Cap for first part 7 min, overall 12. Opt 2: 15-12-9 Front Squats (165/110) C2B Pull Ups Cap 12 l "Success comes from knowing that you did your best to become the best that you are capable of becoming." -John Wooden Post by Fog's

Monday Madness

Mon, 17 Nov 2014 07:51:28 -0500

Here is a list of the events coming up.. Sunday, November 23rd: Evelyn Knapp 5k "Run to Remember" at Sunken Meadow. To register online: Use this link: http://www.active.com/kings-park-ny/running/distance-running-races/evelyn-knapp-run-to-remember-2014 and code: CROSSFIT2014 for a reduced admission of $20 (discount for adults only, kids are already reduced to $15) Note: There is a small procesing fee for online applications. To register by mail: Print this: https://docs.google.com/document/d/15Jo6G-YdWWLQFgj-4FxgrdXq9892VKZrWaObiHkFdjE/edit?usp=sharing Maik it to the address listed with a check for $20. This discount applies for pre-registration only. Day of race entry fee is $30. Don't miss out on some fun and a way to help a great cause and it will be warmer this year I promise! Friday, November 28th:CFLI's Black Friday Dodgeball Turkey Tournament:That's right! We're having our first ever official CFLI Dodgeball Tournament right here in the gym. It's going down Black Friday evening immediately following an Open Gym. We're kicking it off with an all Women's division at 5:15pm, a Coed divison at 6:00pm, and an all Men's heat at 6:45pm. And all you have to do is sign up! Sign up's for the tournament can be done in the lobby at the community board or below. Event Registration See you there! Sunday, December 7th:Santa's 5K Toy Trot at Shorefront Park, Patchogue. For more information on any event make sure you check out our new Common Room Community board in the "Common Room". This weekend was our very first ever CrossFit Birthday Party! Ian was a great host and Pat and Dom were awesome assistants. 20 5 year olds eating birthday cake and doing mulitple WODs in 2 hours calls for a great time. Happy Birthday Tyler! Open Gym:We've included another Open Gym training session to your week of Woddin'Starting tomorrow Open Gym will make its way into the new time slot of 6:30pm on Tuesday's for 1 hour.That's now: Tuesday @ 6:30pmFriday @ 7:30pm& Sunday @ 10:00am Swell on you go-getters! This is the start of our Echo Week. Time to whip out your journals and hit PR's. We will now be repeating the WODs from the week of 11/3-11/7. Starting with..... WOD "Isabel" 30 Snatches for time (135/95) DOnt forget to vote-->

Tuesday

Tue, 18 Nov 2014 08:34:48 -0500

Don't forget, THIS Sunday is the big race. 5k run through the challenging, treacherous, unforgiving, FUN hills of Sunken Meadow State Park. To register online: Use this link: http://www.active.com/kings-park-ny/running/distance-running-races/evelyn-knapp-run-to-remember-2014 and code: CROSSFIT2014 for a reduced admission of $20 (discount for adults only, kids are already reduced to $15) Note: There is a small procesing fee for online applications. To register by mail: Print this: https://docs.google.com/document/d/15Jo6G-YdWWLQFgj-4FxgrdXq9892VKZrWaObiHkFdjE/edit?usp=sharing Maik it to the address listed with a check for $20. Here is the schedule: 8:00-8:30 - Meet in main parking lot behind starting line. (Look for the Gold shirts, and grab yours here if you don't have one) 8:40 - Group Warm Up 9:00 - Race kicks off 9:45 - 10:30ish - Raffles, prizes, and hanging out! Don't miss it! Last year we had the most attendance and took home a bunch of medals per age group. We have a lot to live up to! Strength: Back Squat 3x3 (+10lbs from 11/4) GWOD: 12 min AMRAP: Opt 1: 20ft HS Walk, 4 Muscle Ups, 8 Weights Pistols (25/15) Opt 2: 3 Wall Walks, 9 Ring Dips, 12 Pistols Opt 3: 40ft Bear Crawl, 10 Push Ups, 20 Air Squats Compare scores to November 4th, 2014. Post by Brian

Wednesday

Tue, 18 Nov 2014 10:23:54 -0500

Click Dodgeball sign up to get in on the fun. AnnouncementThere will be no Open Gym this Sunday, 11/23/14. All of our CFLI coaches (and all of our CFLI members?) will be running the Evelyn Knapp 5K "Run to Remember." Race kicks off at 9am at Sunken Meadow and you can register for it the day of. See you there! To register online: Use this link: http://www.active.com/kings-park-ny/running/distance-running-races/evelyn-knapp-run-to-remember-2014 and code: CROSSFIT2014 for a reduced admission of $20 (discount for adults only, kids are already reduced to $15) Note: There is a small procesing fee for online applications. To register by mail: Print this: https://docs.google.com/document/d/15Jo6G-YdWWLQFgj-4FxgrdXq9892VKZrWaObiHkFdjE/edit?usp=sharing Maik it to the address listed with a check for $20. Here is the schedule: 8:00-8:30 - Meet in main parking lot behind starting line. (Look for the Gold shirts, and grab yours here if you don't have one) 8:40 - Group Warm Up 9:00 - Race kicks off 9:45 - 10:30ish - Raffles, prizes, and hanging out! CALLS FOR MUCH WARMER WEATHER THAN LAST YEAR!!! Strength Stones EWOD 200m Run, 1min Rest 400m Run, 2min Rest 800m Run, 3min Rest 1 Mile TT

Video Throwback

Wed, 19 Nov 2014 21:49:06 -0500

Final Countdowns: Only 3 Days until the Evelyn Knapp 5K Run to Remember (Sunday, 11/23) Only 8 Days until CFLI's Black Friday Night Lights Dodgeball Tournament (Friday, 11/28) Only 17 Days until Santa's 5K Toy Trot in Patchogue (Sunday, 12/7) And now for you Video Throwback Thursday. Back in the olden days of Gold, it's Coach Pat overseeing an evening class: Strength: Power Clean 5-5-3-3-1-1-1 WOD: 10 Power Cleans (135/95)10 Power Cleans (155/105)10 Power Cleans (185/115)Max Power Cleans (205/125) Strength & WOD Last Done 11/6/14

Fun Friday

Thu, 20 Nov 2014 14:00:33 -0500

A big announcement for a Future-Fun-Friday right here right now on...FUN FRIDAY! We all know CFLI"S "Black Friday-Night Lights Dodgeball Turkey Tournament" is in JUST 1 WEEK FROM TODAY! We have an All Men's Division, an All Women's Division, and of course a Coed Division. I'm just here to clear things up a bit. This tournament is going down Friday NIGHT. After your Turkey hangover, after your 3am shopping sessions, after you come home and collapse THEN it's going down. This will hopefully give all you shopaholics enough time to get set and get ready (maybe even a nap). You may even make it to the 4pm Open Gym! There's only one thing that's concerning me so far. And this is going out to all the fellas of CFLI. Bro's...there's more women signed up for this thing then men! Almost twice as much! What's going on!? See when this first came about I was a little nervous it was going to be the other way around (sorry I ever doubted you ladies). Fella's I mean c'mon....It's Dodgeball. Let's go! Sign-ups are in the lobby. Ladies, keep doin' ya thing. All Men's Divison All Women's Division Coed Division It's going to be a good time Today WOD:"Fran"21-15-9Pull-upsThrusters (95/65) "The principle is competing against yourself. It's about self improvement, about being better than you were the day before."-Steve Young Post by Fog's

It's Thanksgiving Week!

Mon, 24 Nov 2014 06:56:20 -0500

Can you believe Thanksgiving is this Thursday!? Holy smokes! A few reminders and fun facts for this week:Thanksgiving Day we will have a morning class at 8:30am before you set out on your day of festivites. Friday we will not be having any classes. There will be Open Gym at 4:00pm right before our Friday Night Lights Dodgeball Tournament. Whether your in the men's, women's, or coed division sign ups end Wednesday night. Dodgeball Fun Facts:-Did you know that 98% of Americans love dodgeball? The remaining 2% are in fact not American. -Did you know in 1692 the Salem Witch Trials originally began because a person did not believe in dodgeball. -As one of Americas favorite passtimes, the average player in the NFL NDL has an average player salary of $2.1 million a season Big shout out to everyone who came out for the Evelyn Knapp 5K yesterday. The weather was on our side and gave CFLI a big push for some big finishes. Congrates to Domenique, Ryan Hoey, Jess, Pat, Brian, Ann, Ryan Nash, and Liz for making the podium in their age group! Big shout out to Stefania for completing her first 5K! Anyone who participated in yesterday's run make sure you see a coach to recieve one of these:You're going to want to hold on to that one.. Quick Heads Up!In honor of Small Business Saturday we will be having a special offer to those looking to privatize some of their training with one of their favorite coaches. December 10th & 11th we're bringing back Guest Days! Get that BFF, co-worker, mom, dad, second cousin's best friends sister down a heads up! Stay tuned for more information on the above two throughout the week Today: Strength:Sumo Deadlift Options: 1) 5x3 (+10 lbs from 11/10)2)5x3 (80% from 10/27) 3) 3-3-3-3-3 WOD: 2K Time Triail (Last done 11/10) Post by Fog's Post by Fog's

1st Annual Christmas Classic

Mon, 24 Nov 2014 22:00:57 -0500

Ok, sit back down for a second. Let me explain. What do you need to know? Here are the basics: Who: You and the rest of CFLI What: All Levels Team Competition, 2 men and 2 women per team. When: Saturday December 13th 9am-1pm Where: The world famous CrossFit Long Island Why: A fun community event and a Toy Drive! How does it work? Teams of 4 (2 men and 2 females) compete together in various CrossFit events. The events are designed to incorporate all experience and ability levels, allowing for maximum participation and umilimited fun. Teams will complete 3 events over the course of 3-4 hours, and the winners will be decided based on the cumulative scores. All team members will compete in all events. There is no fee to participate, we just ask that all athletes please donate 1 unwrapped gift valued between $15-30. That's all you need for a super-fun day of CrossFit! This competition is truly an "All Levels" event, that means we expect to see you out there! Start getting your team together now, and registration will open later in the week. Coaches are eligible to participate, but no more than 1 per team. A great day for a great cause! Don't miss it! *If you are interested, but having trouble finding a full team, email info@cflongisland.com and we will match you up! Speaking of Christmas, it's about that time of year to think about some thoughtful gifts. Maybe something for a loved one, or maybe for yourself. Maybe something warm, and comfortable? What if it was totally bada$$? I think I have an idea... Pre-Order here: https://docs.google.com/spreadsheets/d/1NJ0LOZuMUC2mbLe8LecrPgQJeSpAyMueVvc22oPjnpc/edit#gid=0 Speaking of Pre-Order, New Grey T-shirts will be arriving in early December. Just keeping you updated. Strength: OHS - 5RM WOD: 5RFT: 10 OHS 15 Box Jumps (24/20) Post by Brian PS - Don't forget to vote! Link is righttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttt here ↓

Last Post Til Turkey

Tue, 25 Nov 2014 22:22:45 -0500

Ready? Write this down... 1) Thanksgiving Day class will be at 8:30am. This is a free class, no registration necessary. Come one, come all! We will see you bright and early! 2) Black Friday will have 1hr of Open Gym at 4pm before the big Dodgeball Tourney. Come get some quality gym time before things get ugly. Register for the Tournament here, or just show up: https://crossfitlongisland.sites.zenplanner.com/event.cfm?eventId=5F9DBFA0-1A79-4898-A7C8-C29AB3508B16 3) Regular schedule for Saturday and Sunday Speaking of Saturday, you know what day it is? It's "Small Business Saturday" What is #SmallBusinessSaturday? It is a day to skip the crowds, malls, and chains. Bypass the corporate conglomerates for the day and focus on the little guys. Think big, shop small. It's also a day to killer deals and help the local economy. To honor the day, CFLI is offering an unbeatable special on our best product, us. We are launching a special on 3-pack private training sessions at $100 off the usual price! That's not a typo. $100 savings. At 12noon on Saturday, CFLI will be offering 20 3-pack Private Training sessions on a first come, first serve basis. There will be a link sent out and posted to the website, and you can grab your package with just a few clicks. The cost for the sessions will be $125, instead of the usual $225. The sale will remain open until midnight on Monday (Cyber Monday), or until all 20 are sold (I have a feeling they won't be lasting until Monday). Pick up a pack for yourself, or for someone you want to make very happy. **Note: Once you purchase a PT Package, you will be contacted later in the week about scheduling the lessons. How can PT help? Ask Julie Foucher.... Julie Foucher PT w/ Coach Doug Chapman Julie Foucher 2:14 Fran Julie Foucher - CF Games Podium - Coincidence? Today's WOD: Post by Brian (don't forget to vote!)

#SmallBizSaturday

Wed, 26 Nov 2014 22:27:17 -0500

The day has come! Time to get your hands on some high quality 1-on-1 coaching at a steal of a deal. I don't want to write too much because I'm afraid by the time you are finished reading this they will all be sold out. Click below to purchase your package(s)! Once purchased, you will be contacted early next week about scheduling your appointments. Store Checkout While you're in the shopping mood, don't forget to pre-order your new hoodie! https://docs.google.com/spreadsheets/d/1NJ0LOZuMUC2mbLe8LecrPgQJeSpAyMueVvc22oPjnpc/edit#gid=0 See you Monday!

Black Friday Night Lights!

Fri, 28 Nov 2014 09:55:44 -0500

Today's the big day! Our "Black Friday Night Light's Dodgeball Turkey Tournament" kicks off tonight at 5:15pm right after the 4pm Open Gym. Open Gym: 4:00-5:00pm Women's Dodgeball Division: 5:15pm Coed Dodgeball Division: 6:00pm Men's Dodgeball Division: 6:45pm Small Biz Saturday:Tomorrow we'll be publishing a post at 12pm. Yes, a Saturday post. On that post will be very simple instructions for anyone who's interested in the coaching specials being offered. The deals start at 12pm with 20 offers available. Guest Days:It was mentioned quickly earlier in the week but we're slowly leaking more and more info. Registration will be going live Monday morning. But here's the deal:Guest Day #1- Wednesday, December 10th @ 6:30pmGuest Day #2- Thursday, December 11th @ 6:30pm Each class on each day will be able to host up to 10 guests. That's 20 guests, 20 members over the course of those two days in those two classes. So that means once sign-ups go live don't hesitate...It's going to go quick. Stay tuned for Monday's Post. We're just over a week away from Santa's 5K Toy Trot. Team CFLI will be flooding the streets of Patchogue for an early winter fun run. See the flyer below for more info: A big thanks to everyone who made it out to yesterday's Thanksgiving activites. Nothing sets the tone for turkey day with a few games and a tough hero WOD. Today. WOD: Dodgeball! “No duty is more urgent than that of returning thanks.” -James Allen Post by Fog's

The Final 50

Mon, 01 Dec 2014 08:35:54 -0500

You guessed it! "I got a Golden Ticket"! Soon to be the most popular song in the CFLI community. Why? Because you'll be singing and dancing with joy if you are lucky enough to get one. It's December 1st and the official start of the CFLI Golden Ticket Contest. What's the big deal about the Goldent Tickets? Well, you are about to find out this week. Here are some questions you may be asking yourself: "How do I earn a ticket?" Option 1) Do something awesome. Crush a PR, hit a huge milestone, or just be generally awesome, and you automatically qualify for a chance. This doesn't gaurantee anything, but you're definitely improving your chances. If a coach notices your awesomeness, he/she may decide to grant you with a Golden Ticket. Option 2) See Option 1 "What do I do with the ticket?" Give it to a friend or family member that could use a little CF in their life. That's right, the ticket isn't exactly for you, per se. What you'll notice is that the ticket has the words "Final 50" right across the top. What this means is that CFLI is narrowing down it's membership to approximately 50 more members before the the doors close on new enrollment. We want to limit our membership to a loveable, family-size community, and you're in luck cause you're already in! Since we already love all of y'all so much, we want to extend our family through YOU! In other words, we prefer to to welcome in new members who are as much like our current members as possible. Hard working, fun, reliable, etc. You're Golden Ticket will grant your friends/family access to one of the Final 50 spots remaining, helping our community grow organically and keeping the CFLI spirit alive! "Cool! I love helping the community grow! But what's in it for me? I want something too!" I'm glad you asked. If you pass along a Golden Ticket to a buddy, they will have access to a Private Intro here at CFLI within 1 week (but can be used until Jan 31st if needed). If your receipient decides to use this (should be a no-brainer), you will be entered into a pretty cool raffle. If the person decides to take things a step further and JOIN our community, you'll be entered into an even bigger raffle. You're going to want to be in it, and the odds of winning are good. Damn good. "What are the prizes?!? Tell me! Tell me!" Summary: Do something awesome, earn a ticket. Give that ticket to a friend, enter into a raffle. Win one of the raffles, be very, very happy. PS - Speaking of friends, our next Bring-a-Friend Days are schedule for December 9th and 10th! There will be one class each night at 6:30pm for members with guests only. 10 Guests per class limit, so you'll have to sign up quick!! Registration coming later in the week, but contact your buddy today! Maybe you can even earn a Ticket for this ;-) Strength: Ping Pong Odd - Sprint 50m (or 4-7 Burpees), Max DU's (35s) Even - 1 Front Squat (+10lbs from 11/14 or 10/28) WOD: Opt 1: 9-6-3 Thrusters (165/110) Bar MU 9-6-3 Front Squats (165/110) C2B Pull-Ups Opt 2: 15-12-9 Front Squats (165/110) C2B Pull Ups Today is the final day of the November "Echo" Month. Compare to 11/14 Post by Brian

Christmas is Coming and you know what that means...

Mon, 01 Dec 2014 16:17:11 -0500

The Christmas Classic is a one day event on Saturday December 13th between 9am-1pm. How does it work? Teams of 4 (2 men and 2 females) compete together in various CrossFit events. The events are designed to incorporate all experience and ability levels, allowing for maximum participation and umilimited fun. Teams will complete 3 events over the course of 3-4 hours, and the winners will be decided based on the cumulative scores. All team members will compete in all events. There is no fee to participate, we just ask that all athletes please donate 1 unwrapped gift valued between $15-30. That's all you need for a super-fun day of CrossFit! Coaches are eligible to participate, but no more than 1 per team. This competition is truly an "All Levels" event, that means we expect to see you out there! *If you are interested, but having trouble finding a full team, email info@cflongisland.com and we will match you up! Already have your team set? or at least have 2 out of the 4? Register here: Christmas Classic Registration ***Don't forget Santa's 5K Toy Trot in Patchogue is this Sunday! Race starts at 11am down by Shorefront park. We will be meeting at 10:15 in the parking lot. Wear your GOLD shirts!.*** Need a christmas gift? Get your Mugs here: Fancy Basics CFLI Mugs Great Stocking Stuffers 16oz white mugs hand designed Figures can be male or female as specified. Mugs can also be personalized with names and nicknames as specified. $20.00 Also, Correction from yesterdays post: Guest days are the 10th and 11th so msrk your calenders. Strength Push Press 3x5 WOD 100 KB Swings (53/36) 75 Wall Balls(20/14) 50 Box Jumps(24/20) 25 Push Press(115/95) 15min Cap Post by Brianne

Be Our Guest!

Tue, 02 Dec 2014 17:19:37 -0500

Guest Days are upon us! Facebook, e-mail, phone-call, text, tweeter..Get in touch with your guest and get on it! Only 10 spots available for each day. If you're interested in bringing a guest but cannot make those times you might want to check it out anyway. There's a spot for you as well! Guest Day Registration The Christmas Classic is already looking to be a....well....A Classic! Get your team and get over to the sign-up page. Christmas Classic Team Sign Up Remember, if you want to participate but just don't have a team e-mail us! Info@CFLongIsland.com Today: WOD 1: 5 Rnd NFT: Opt 1 15 Strict Ring Rows (feet elevated) 10 Hollow Rocks 1 Legless Rope Climb (sub: regular) 10 Hollow Rocks Opt 2: 7 Rnd NFT: 10 Ring Row 15 Sit Ups WOD 2: 10m AMRAP: 100m Sprint, 30s Rest Rest 2 Min 10m AMRAP: 100m Row, 30s Rest Tomorrow's Movement: Squat CleansFriday's Movements: Burpees, Deadlifts, Hang Power Cleans Okay okay I know you secretly wanted to watch it so here it is. Post by Fog's

It's the Final Countdown!!

Thu, 04 Dec 2014 09:02:29 -0500

And todays TBT is: Can you guess it? We are throwing a little spin on the very popular power clean WOD done recently. It will definitely be a different feel though. Squats take a little longer on each rep but you will still be able to push hard. Get ready to have fun! WOD 10 Min AMRepsAP of: 10 Sq Cleans (135/95) 10 Cleans (155/105) 10 Cleans (185/115) Max Reps (205/125) Cap is 50 total Reps. Post by Brianne Dont forget to Vote for your favorite gym! Oh yeah, the video....

The Bomb Has Been Dropped

Fri, 05 Dec 2014 07:45:49 -0500

So you're telling me all I have to do is give one of these to my friend, and I could end up sippin' cocktails on a cruise to the Bahamas? Yep, that's what we are telling you. You better get those Golden Tickets! Speaking of Gold, how pysched are you for the Toy Trot this weekend? It's going to be a sea of Gold running through the streets of Patchogue as the CFLI community floods the streets. Throw on that Golden T-Shirt and meet us down there (if you don't have one, show up and we'll have one for you!). It's gonna be a hoot! Speaking of hoots, Guest Days are next week! Wednesday's class only has 1 spot left, and Thursday is almost full too! Better get your guest registered our they could be out of luck. https://docs.google.com/spreadsheets/d/1HoUbUJkG2qjHT0JK5TxVHB-abZFTFp1RHOD8Zo7LKEE/edit#gid=0 This is a FREE class for you, and FUN experience for them. What have you got to lose? And what do you have to gain? Maybe a Gol... Ah nevermind. Not important. The important thing is we are having fun! Speaking of fun, who's ready for a good partner WOD today!? Strength: 1RM Deadlift "Meet Style" - 3 attempts Partner WOD: As far as possible in 14 minutes: 50 Burpees onto plate 50 Deadlifts (275/185) 50 Hang Power Cleans (135/95) 50 Deadlifts (225/135) 50 Hang Power Cleans (95/65) 50 Burpees onto plate Speaking of voting (you were just about to vote, right?) There are just 10 days left to vote for Best on LI! That means 10 more votes each from you, and you, and you, and all your friends. Click below NOW! ↓ Post by Brian " Obsessed is just a word the lazy use to describe the dedicated." – Russel Warren

Monday Kick Off!

Mon, 08 Dec 2014 08:15:48 -0500

Before I get too far ahead of myself, I know everyone has 1 really big thing on their mind, the Events for the Christmas Classic. No, I'm not going to spill the beans just yet, but rest assured, the details of The Classic will be announced as the week goes on. Hang tight! If you are interested but need a team, or have a team that needs an additional member(s), please contact Info@cflongisland.com right away! We will match you up in no time. Things to Remember: Bring-a-Friend Classes are this Wednesday and Thursday at 6:30pm. Please use the sheet below to register. No need to register the usual way (through Zenplanner), this is a free session for all members who attend. Both classes are totally booked at this point, but add your name to the waiting list if you have someone interested! https://docs.google.com/spreadsheets/d/1HoUbUJkG2qjHT0JK5TxVHB-abZFTFp1RHOD8Zo7LKEE/edit#gid=0 The Christmas Classic is this Saturday (duh) from 9am - 1pm. Who will stand atop the podium? And who will win our other secret prizes (hint: Best Team Uniform). Doors will open at 8:45am. The Christmas Toast is Saturday, December 27th at 7pm. This will take place right here at the gym, and will be a blast as always. This is potluck style, so feel free to bring a dish or drink, and don't forget your dancing shoes! There will be a list out soon to let us know what you are bringing. Note: It isn't necessary to bring a dish. The "Happy New You" Challenge is set to take place for the month of January. No more BS resolutions, it's time to step up to the plate for a real challenge. This will be slightly different than our typical challenges. Stay tuned for details. To give you a quick preview, you'll have 2 choices this time around: 1) Paleo Nutrition Challenge - For CFLI athletes looking to improve on their nutrition using paleo techniques, with the main goals of body composition changes, more energy, and forming long term healthy eating habits. This will more closely represent the Paleo Challenges of the past that have become famous over the years. Improved performance is almost a given, of course, but if your goals are geared more towards performance, you have this option..... 2) Performance Lifestyle Challenge - A new challenge for CFLI athletes looking to live a lifestyle focused on constant performance improvement. You need not have the abilities of an elite level athlete, but if you wish to better mimic the habits and lifestyle of top performers, this is for you. Learn to always keep your training in focus, and let everyday take you 1 step closer to your goals. Learn to do the little things that will help you conquer the big things. (Again, NO ability pre-requisites whatsoever. The only requirement is motivation.) Something for everyone! I think that's it. So let's talk about the WOD. Oh, wait, don't forget about winning that Cruise to the Bahamas! Start handing off those Golden Tickets! WOD 1: "Mini Midline March" 3 RFT: 25 Weighted Sit Ups 25 OH Walking Lunges 25 Russian Twists (45/25) WOD 2: "3...2...1...Go!" 3k Row 200 Doubles Unders 1 Mile Run or "1-2-3" (Reverse Order) Movements for this week: Monday - Running, Rowing, Jump Rope Tuesday - Power Sn, Muscle Ups, OHS, HSPUWednesday - Push Press, Push Ups/Ring Dips, KB Swings, Strict Press, Running Thursday - Sumo DL, SU2WB, BurpeesFriday - Rope Climbs, Jump Rope Lot to talk about today! Let's hear your thoughts on the upcoming events and challenges, the WODs, and where you stand on your fight to win the cruise. Sound off below! Post by Brian Just 1 week left to vote! Use the link below!

It's going to be a classic Classic

Mon, 08 Dec 2014 19:56:35 -0500

What a week we have in store for you! Tomorrow officially kicks off Guest Days with an additional Guest Day to follow on Thursday. This will take you right into your Fun Friday and get you all set for the Christmas Classic! Gee willikers I'm so excited I just can't hide it! Some Quick Reminders to get you prepped for this week: Guest Days: Try and have your guest be at least 10 mins early so we can give them the quick breakdown. Don't worry if you yourself aren't there just yet. They're in good hands. Just make sure you get to class on time! Classic:So far it looks like there's at least 14 teams just about ready to roll. But you know what they say, "the more the Merrier!" Plus there are still a few people seeking out teamates. If you're interested don't hesitate. We're going to have all teams finalized by 12pm Friday. Just let a coach know and we'll find you a team and ...C'mon..you know you want to! All your friends are doing it.. Skill/Strength 12M Ping Pong Odd: 2 Sn DL + 2 HPS + 2 OHS Even: Opt 1: 3-5 Hips-2-Rings 2-3 Tripod HSPU or Wall Kick Ups Opt 2: 4-7 Pull-ups 4-7 Push-Ups WOD: 8 Min AMRAP Opt 1: 2 Muscle Ups 2 Hang Power Snatch (135/95) 4 OHS 4 HSPU Opt 2: 10 Pull Ups 3 HPS (115/75) 3 OHS 10 Push Ups Post by Fogs

Guest Day!

Wed, 10 Dec 2014 09:16:19 -0500

Remember, if you have a Guest interested, but the time slot does not work. Please email info@cflongisland.com or call 909.4849 to set up another class time. Aside from the fun that surrounds Guest Days, there is only 1 thing on everyone's mind right now. The Classsic. The first WOD was revealed yesterday, and now another today. Are you ready for it? Hmmm, things just got interesting. Tomorrow we will announce the Final event, and Friday we might announce the Jingle Bell Row, or will it just be a surprise? Challenge: Can anyone guess what the "Ladder up the Chimney" will be? Closest guess wins a.... Answers must be submitted in the comment selections below, in the following format, with the following information: 1) Your Team Name 2) Your goal weight for Santa's Squatathon 3) Your guess for the Chimney WOD and format details. More details the better! Strength: 20 Min Clock A. 5 Push Press B. 8-12 Ring Dips or 10-15 Push Ups C. Max KB Swings D. Rest 1 minute at each "station", rest remaining time. Each will be completed 5 times. WOD: For time: 21 Strict Press (65/45) 200m Run 15 Strict Press 200m Run 9 Strict Press Cap – 7 min

Guest Day # 2

Wed, 10 Dec 2014 19:47:36 -0500

We have 15 Teams officially registered and ready to roll for the Christmas Classic! Not only is that 60 people throwing down in the team event of the century here on Saturday, but that's also 60 gifts that children will get now for Christmas. How awesome is that!? Please feel free to start bringing any unwrapped gifts to the gym today or tomorrow before the big day. Just leave them under the tree! Speaking of the tree you may have notice some aditional ornaments on it today. Each snowflake represents a child who also is in need of a gift for this Christmas. If your not in the Classic or just feeling generous just take a flake and leave a gift. That's it. Thanks for all of your help! If you're looking for something under your own tree you can try Muscle Up Paleo's new Granola mix. Whether you're stuffing your stocking or your face it's on sale in the proshop. For a bright Golden Ticken we asked "who will guess?"Some said screw it, "I'm just bringing a guest!"In the Box they pleaded "what could it be!?"We said you must guess or just wait and see,And now to finally put aside all the chatter,Deads, Cleans, and Snatches...are all in the Ladder! That leaves just one WOD left..Will you see it tomorrow or might it be a surprise?...Ya never know! #TBT Today:Strength:Sumo Deaddlift 5x5 WOD: 4 RFT:15 Burpees10 Sit Ups to Wall Ball5 Sumo DL (275/155) Post by Fog's

Just a Day Away!

Fri, 12 Dec 2014 07:17:58 -0500

****No Saturday Classes tomorrow since we will be hosting the Christmas Classic Event**** A big shout out to all those who brought in guests this week. We greatly appreciate it and we hope they had as much fun as we did, it Sure looks like they did. Now the moment you have all been waiting for: Goodluck to all participants! WOD (Last Done 10/9) For Time: 2 Rope Climbs 80 Double Unders 2 Rope Climbs 60 Double Unders 2 RC 40 DU 2 RC 20 DU "Individual commitment to a group effort - that is what makes a team work."Vince Lombardi Post by Brianne

Monday Funday? YUP!

Mon, 15 Dec 2014 06:37:15 -0500

What can I say? The Classic was...well it was a classic! Thanks to all our competitors and all the support for our first ever Christmas Classic Toy Drive. We had 60 athletes throwdown in one of the best events in CFLI history! The competition was fierce, spirits were merry, and 60 children now have a toy thanks to YOU! We just can't thank you enough. Congrats to the "Jingle Jangle Jacko's" for taking place at the top of the podium! Congrats to the "Misfit Toys" for best team uniform! If you were unable to participate in the Classic don't stress. The holiday festivities are just getting started. Our next big event is less than two weeks away! Saturday, December 27th is our 3rd annual Holiday Toast. Wedged perfectly right in between Christmas and the New Year (and quite possibly the 11th day of Chanukah for those of you who really like the keep the party going) it's going to be the best party of the season! There is no official sign up or registration but there is a few opportunities to lend a hand. Now the reason this party is always such a phenomenal success is because of the its guests. The spread is always outrageous and it's all thanks to everyone pitching in. As always it will be a potluck style party so if you' like to bring a dish, your favorite beverage, or something on the miscellaneous list just jot it down on the Doc below. Holiday Toast: Food & Bevy's You better endulge on the 27th becuase the "Happy New You" Challenge is set to take place just days after! It will be slightly different than our typical challenges but just know this time you'll have 2 choices: 1) Paleo Nutrition Challenge - For CFLI athletes looking to improve on their nutrition using paleo techniques, with the main goals of body composition changes, more energy, and forming long term healthy eating habits. This will more closely represent the Paleo Challenges of the past that have become famous over the years. Improved performance is almost a given, of course, but if your goals are geared more towards performance, you have this option..... 2) Performance Lifestyle Challenge - A new challenge for CFLI athletes looking to live a lifestyle focused on constant performance improvement. You need not have the abilities of an elite level athlete, but if you wish to better mimic the habits and lifestyle of top performers, this is for you. Learn to always keep your training in focus, and let everyday take you 1 step closer to your goals. Learn to do the little things that will help you conquer the big things. (Again, NO ability pre-requisites whatsoever. The only requirement is motivation.) This could be the biggest New Years resolution you ever completed! Besides, you might need that beach body sooner than you think if you're one of the ones who has a 1 in 50 shot in going on that cruise..just saying.. There's so much happening we want to know what you think!If your pumped from the Classic, stoked for the Toast, or know you're throwing down in the "Happy New You" challenge let us know with a comment below! If you hit a big PR toay or at the Classic we want to know that too! Today: Re-Test: (10/17)For Time:Your choice of: A) 50 Ring DipsB) 100 Push UpsC) 50 Push Ups* Strength:1RM Hang Power Clean WOD:8 Min AMRAP (Reps)Hang Cleans (135/95) *Every drop = 15 push ups Compare to 10/17 This week's movements: We are in week 11 of our 12 week cycle. Be ready for frequent re-testing from the beginning of the cycle! PR time! Monday: Push Up/Dip Re-Test, Hang Power Clean (10/17 Re-Test) Tuesday: Deadlifts, Pistols, Box Jumps Wednesday: Box Jumps, Back Squats, Run (10/24 Re-Test) Thursday: Endurance Test (Re-Test 10/22) Friday: Pull Up Re-Test, Strict Pull-ups, Strict Press, Double Unders (10/23 Re-Test) Post by Fog's Today is the last day to vote! Click the link below! ----------------------------------------↓

As Easy As 1,2,3...

Tue, 16 Dec 2014 10:46:58 -0500

Speaking of challenges, we have 2 awesome challenges coming up in the New Year. I know everyone is dying for the details, and they will be out soon. But for now, all you need to decide is which challenge is best for you. The specific "rules" and details of the scoring should not impact your choice. You have to trust the process and know that the challenge will be designed for you to achieve optimal results. The real question is, what type of results are you looking for? Answer these questions: 1) Do I have room for pretty major improvements in my eating habits? (answer honestly. HONESTLY.) 2) Am I looking to make significant body composition improvements? (weight loss, more definintion, etc) 3) Do things like more energy, better sleep, and better WOD scores sound good to you? 4) Could I use some more knowledge on the Paleo lifestyle and eating/cooking habits? If these sound like the type of things you'd be interested in, it sounds like you are a perfect fit for our famous Paleo Challenge. Why fix it if it ain't broke? We've had so much success with this challenge over the course of the years, that we'd be crazy to change it. Most CFLI athletes will fall into this category, option 1. Option 1) Paleo Nutrition Challenge - For CFLI athletes looking to improve on their nutrition using paleo techniques, with the main goals of body composition changes, more energy, and forming long term healthy eating habits. This will more closely represent the Paleo Challenges of the past that have become famous over the years. Now ask yourself this: 1) You eat pretty darn well, like 80% paleoish at least. But sometimes you still bonk on WODs or under-perform. Would you be willing to tighten up eating habits and tweak them to promote better performance? 2) You find yourself consistently focused on my performance. You're no superstar yet, but you'll do anything to get your numbers up. You would love to invest more time and focus into important skills, but dont always know where to start. Are you disciplined enough to put time into the little things, the stuff that isn't always fun, and the fundamentals? 3) Aside from the obvious of family and work, your CF performance is your next life priority. You have the time, or are willing to make the time, to put in the extra work. Are you ready to break through plateaus and train like an elite athlete? If this sounds like you, you'll be great for Option 2. Option 2) Performance Lifestyle Challenge - A new challenge for CFLI athletes looking to live a lifestyle focused on constant performance improvement. You need not have the abilities of an elite level athlete, but if you wish to better mimic the habits and lifestyle of top performers, this is for you. Learn to always keep your training in focus, and let everyday take you 1 step closer to your goals. Learn to do the little things that will help you conquer the big things. (Again, NO ability pre-requisites whatsoever. The only requirement is motivation.) Once you know which is right for you, go with your gut. Don't make your decision based off the rules (no, neither challenge permits alcohol, get over it). Trust the process and challenge yourself to become better. Happy new you! Public Service Annoucement: This is no longer the "chuck your junk somewhere over here even if it's garbage or broken or useless and makes a huge mess" corner. This is an organized area to access important tools for your training. Please treat everything with respect and return it to it's proper place. You know we aren't Nazi's about stuff like this, but please take a minute to keep it orderly. The new class set of Rogue jump ropes are ready for use. They are excellent for single unders, but also great for learning doubles. If you don't have a personal rope, please feel free to use one. You may have also noticed one of these: If you book Personal Training sessions, you won't have a choice but to use one every time (it's that good), but if you'd like to use it during your warm up or cool down, please feel welcome. This guy here does a pretty good job of explaining it: Bulletproof those shoulders! Strength/Skill: 20 Min Clock: A - 5 Deadlifts B - 4-8 Pistols / Progressions C - 35s Max Rep Box Jumps (6x) Minutes 7 and 14 are rest periods WOD: 7 Min AMRAP: 1 Deadlift 2 Pistols 3 Box Jumps (24/20) Post by Brian

Get 'Ya Gear Here

Tue, 16 Dec 2014 22:40:41 -0500

Not so good at Squatting? Weak glutes and hamstrings are among the causes of bad squats. So is poor engagement, weak control, or lack of awareness of the glutes and hamstrings. Todays the day to fix these issues. Focus on actively engaging your posterior chain and keeping a tight midline before you begin your squat sets. T-Shirts are waiting for you to grab at the gym. For those of you who pre-ordered and didnt have your shirts shipped to your house come on in and pick it up. There are plenty of extras as well so if you didnt get the chance to pre-order you can now have the opportunity to grab one. Hoodies will be avalable TOMORROW for pick up. Just in time for Christmas! Strength Back Squat 3x3 10lbs heavier than 11/18,11/4 or 3x5 at same weight from 11/18,11/4 WOD Tabata Burpee Box Jumps Tabata Back Squats 400m TT Post by Brianne

Trust the Process

Wed, 17 Dec 2014 23:27:53 -0500

Great programming requires great trust. Trust the process, put in the work, attack your weaknesses, test, re-test, and grow. It's that simple. Like previously mentioned, we are in week 11 of 12, and we are re-testing a lot of touch challenges from a few months back. Here's a snapshot of what to expect in the coming weeks: Dec 22-26th : Final Week of Training Cycle Dec 29 - Jan 2nd - Benchmark/Testing Week Jan 1st- Nutrition & Performance Challenges begin Jan 3rd - Nutrition and Performance Challenge Kick Off Jan 5th - March 27th - Next 12 week training cylce GET SOME! Don't forget your #TBT Hmmm that's a tough one, but still a very reasonable TBT. I'm willing to give a Golden Ticket to the first correct guess in the comments section below. Get it! Endurance Test: Opt 1: 3 RFT: 30 Cal Row 30 Burpees onto Plate 800m Run 35 Min Cap Endurance Test: Opt 2: 30-20-10 Cal Row Burpees onto Plate 400m Run after each round 35 Min Cap Compare to 10/22 Post by Brian

TGIF-BC

Fri, 19 Dec 2014 05:22:40 -0500

Winner, winner, paleo chicken dinner... The only one to correctly guess yesterday's TBT was Tanya Green! Green-T also got the bonus question right correctly guessing that it was in fact Peter rabit with Danielle Rymer. Nice job Tanya see a coach to come claim your golden prize. The Friday of all Friday's means we'll have a scheduled adjustment for next week. Take a look: I know as you went down the line your eyes were lighting up with joy..Christmas Eve, Christmas Day...THE HOLIDAY TOAST!Only one week from tomorrow is the big night! If you wish to bring a dish just get on the list... Bring a Dish if you WIsh Today Test: Option 1: 1 Max Set of Pull-ups Option2: 50 Pull-ups for time Option 3: 50 Pull-ups in minimum sets WOD:9 Min AMRAP:3 Strict Pull-ups3 Strict Press (115/75)30 Double Unders(Last Done 10/23) "It's better to look ahead and prepare than to look back and regret."Jackie Joyner-Kersee Post by Fog's

Merry Monday!

Mon, 22 Dec 2014 08:17:51 -0500

To start, let's make sure we are all on the same page for the upcoming week: **Note** The office will close at 2pm on Christmas Eve Ok, I think that covers everything you need to know about this week's schedule. Now to the hottest topic, this: Of course there have been a lot of questions about the Challenge, and the official rules are coming out shortly, but we need to talk about the coolest part of this Challenge (besides your results). On January 3rd all of our main sponsors will be in the house to set up booths and showcase their products. This is a chance for you to learn more about the great stuff being offered, and you can stock up on the necessities to get you through the 31 days. You'll be able to stock up Huscle Bars, Progenex, PurePharma, and even learn about having homemade Paleo meals shipped straight to the gym. During this Event, we will also be doing pictures, measurements, and baseline workouts. This portion of the Challenge will be scored separately this time (and it's not mandatory, in case you have an obligation that day), and will have separate prizes. You won't want to miss it. Plus, you're going to want to show off those before and after pictures to your friends when you're done. Put it on the calendar: January 3rd - 9am - 11am Represenatives from: Huscle Nutrition, Progenex, Purepharma, and Muscle Up Paleo! Strength: 1RM Snatch WOD: Against a 10 min Clock: 5 x100m Row x 30 sec rest 5 Rope Climbs 5 Wall Walks Max Rep Snatch @ 75% of 1RM This week's movements: Monday - Snatches, rowing, rope climbs, wall walks Tuesday - Split Jerks, KB Thrusters, KB Swings Wednesday - Sit Ups, Double Unders, Rowing, Burpees Thursday - Rest Friday - Push Press, Pull Ups, Burpee MU's, Pistols (10/16 Re-Test) Post by Brian

Time to Split...

Tue, 23 Dec 2014 08:34:48 -0500

Here is Just a friendly reminder on our adjusted holiday Schedule: Exciting News! We had such an interest after the hoodies came in that we decided to give you a chance to order again. Next week we will put out a re-order for those who missed out on the 1st pre-order. Stay tuned next week. Listen to Ted when he tells you, DON'T MISS OUT AGAIN! Also...Need a last minute Christmas Gift? Check out the Christmas Clearance table as well as some new releases... Hurry, its going quick! Strength 1RM Split Jerk WOD 7min AMRAP of: 7 KB Thrusters Rt. (53/36) 7 KB Thrusters Lft. 21 Russian Swings Post by Brianne

Have a Holly Jolly Christmas!

Tue, 23 Dec 2014 15:21:47 -0500

Oh baby it's Christmas! Keeping it short but Super Sweet! Just scroll so you know...Have Merry Christmas and we'll see you Friday! Option 1 *1K Row/Run 100 Burpees 100 Sit Ups 100 Double Unders .Opt 2: *1k Row/Run 50 Burpees 75 Sit Ups 150 Singles Post by Fog's Only 1 more day...

Santa's Rest Day

Fri, 26 Dec 2014 07:00:56 -0500

We are just 36 hours away from the best night of the year, the Toast! We cannot wait to see everyone (yes, everyone) in a non-training environment, kicking back and having a good time. Here are some of the main questions we've been answering.... Should I.......? Bring food? Sure, if you'd like! Drinks? Hey, why not? My spouse? Yeah, we'd love to meet them! My kids? No thanks. Have a desginated driver? Yes. The party kicks off at 7pm, and ends at "???", which means its going to be a blast. Strength: 12 min Opt 1: Odd: 5 Push Press Even: 5 Strict Pull-ups Opt 2: Odd: 5 Strict Press Even: 5 Pull Ups WOD: 2 RFT: 8 Burpee Muscle Ups 40 Pistols Compare to 10/16 Post by Brian

Test Week!

Mon, 29 Dec 2014 07:03:13 -0500

Not only do we want to end 2014 on a high note, we also want to start 2015 fresh and clean. So lets start by cleaning out our pantries and stocking them with Paleo goodies. The Paleo Challenge starts this Thursday Jan 1st at 8am! We will be hosting a Paleo Fair on Saturday the 3rd with all your favorite vendors to check out. Also for those of you who want to get your pictures, measurements and baseline WOD done Saturday will be the day. (we will have 1 day for make ups TBA, pics, measurements, and baseline are optional) More details on both performance based and health based Paleo will be announced tomorrow.. Since each day this week is going to be startigically chosen based off which bencmarks you want to hit we decided to list the entire week's worth of WOD's below: Monday- Fran or Grace Tuesday- FGB Wednesday- CF Total or Oly Total **Adjusted Schedule** Thursday- (NO CLASSES) at home WOD 5k Row/Run Friday- Helen or Jackie **Schedule for Wednesday will be: AM 5:15-6:15/6:45 (Option to stay till 6:45 but not mandatory) 9:30-10:30/11:00 (Same option if necessary) PM4:30-6pm 6-7:30pm Once again the Holiday toast was a big hit! Everyone had a blast and I think we broke the record for biggest game of Flip cup EVER! 20 person teams makes it hard to stay organized but our CrossFit teamwork skills really payed off. People were lighting up the dance floor and the food was phenomenal!! Thank you everyone for all your help bringing delicious food and making the night one to remember.

The Home Stretch

Tue, 30 Dec 2014 06:34:58 -0500

As you know, today is Fight Gone Bad, an all time favorite and classic benchmark. Check out this video of FGB being done at the original CF Santa Cruz. What will you hit today? 200? 250? 300?!? Let's hear some goals! Speaking of goals, tomorrow is a huge day for PR's. In case you missed it, tomorrow you will have the option of hitting either the CF Total (1RM Squat, Press, and Deadlift) or the Olympic Total (1RM Snatch, 1RM C&J + Bonus of 1RM Split Jerk). Go heavy or go home! Here's the thing, we are going big tomorrow, and not just on the weights. We have designed tomorrow's classes to be 1.5 hours long*, and have raised the cap to 24 people. We want to get as many people in here slamming bars as possible, but there is no wiggle room whatsoever. 24 means 24. If you are not registered, you will likely get closed out. *Note - morning athletes will have the option to perform 2/3 lifts and leave after 1 hour if needed. We look forward to sending you on the Amp Train to PRsville! Ok, so on to the next hot topic, the New You Challenge(s). Hopefully by now you've decided which challenge you will be participating in. If you need some clarification, use this "cheat sheet" to learn the differences, then check out the full description. https://docs.google.com/document/d/1A6w22XXQCTC5ZleQGpZ2gGTBIrTSlKatD4lZY1bSYrU/edit?usp=sharing Remember, there are two options: You can stick with the traditional Paleo Challenge that has been so successful in the past: https://docs.google.com/document/d/1_b32iTOeaE4XH3kGlPHdT9sT_J6HgNRNl_A-t5LpkMs/edit?usp=sharing Or you can try something new if you are looking to up your game a little. Learn to make your training and performance the main focus in your life. Commit. https://drive.google.com/file/d/0B43PT4NASZZRV0x1T3RBbEtvQWs/view?usp=sharing To register, click the schedule link below. The events are listed for Thursday: http://www.cflongisland.com/schedule Remember, you won't get billed until the Challenge is OVER. So that's pretty cool. Register now, and get ready, you will receive your scoresheet by the time day 1 scores are due. For all you rooks, don't worry we got some resources coming your way as well. Also, remember that you get a free pass on the first 2 days of points in the Vitamins/Supplements category. Saturday at 9am the gym will be jumpin' with challengers hitting Baselines and stockin' up on Supps from all you favorite vendors. New Year, New You. Get it! WOD: Fight Gone Bad 3 Rounds for Total Reps: 1 Min Wall Balls 1 Min SDHP (75/55) 1 Min Box Jumps (20/18) 1 Min Push Press (75/55) 1 Min Row (cals) 1 Min Rest Post by Brian

Happy New Year!

Wed, 31 Dec 2014 11:24:43 -0500

First thing's first: The "Happy New You" Paleo Challenge and the Performance Lifestyle Challenge starts tomorrow at 8am. Get yourself prepped before you head out on your fun-filled night. Any last minute questions please e-mail InfoatCFLI@gmail.com. But before you do take a quick peak at the following links.. Click Here for Breakdown of Both Challenges Click Here for "Happy New You" Paleo Guidlines Click Here for Performance Lifestyle Challenge Click Here to Register for Either Challenge Anyone enrolled and ready to go will get their scoresheet this afternoon. Any last minute jump-ins won't get it until Friday. Remember, the registration fee isn't until the END of the challenge this time. Get after it! Happy New Year!...or should I say Happy New You!! Don't forget, there are no regular schedule classes on Saturday morning. We will be having a packed house of Paleo-freaks getting their Pictures, measurments, and hitting Baselines. The gym will also be hosting 4 sponsor booths from Progenex, PurePharma, Huscle, and Muscle Up Paleo. Make sure you stock up on all your Paleo needs for the month! Today will be a day for the history books. 90 minutes of pure lifting and we're giving you options. Option 1: The Classic CrossFit TotalAthlete will perform a 1RM in the following 3 lifts:1. Squat2. Press3. Deadlift Option 2:CFLI Olympic Lifting Total:Athlete will perform a 1RM in the following 3 lifts:1. Clean & Jerk2. Snatch3. Jerk (from rack) "High Five...It's New Year's Eve"

2015

Fri, 02 Jan 2015 08:31:05 -0500

Schedule For tomorrow's Paleo Event is as follows: 9am: Doors open 9:30-10:30: Pictures, Measurements, and Baseline 10:30-11am: A word from our sponsors followed by a supplement sale Pictures, Measurements and the Baseline are not manditory. We will have an EMERGENCY make-up date if necessary. Please email Ian@cflongisland.com if you cannot attend. Make up dates are: Monday 1/5 at 6:15am or Tuesday 1/6 at 6:30pm *If you signed up for the challenge and haven't received your scoresheet yet please email ian@cflongisland.com for Paleo or Brian@cflongisland.com for Performance.* Important: All challengers are recommended to download the "Google Drive" App if you plan on submitting scores via phone or tablet. The app is free, but will be the only way to do it through this type of device. If you have any questions, give us a call or email! WOD "Helen" 3 Rounds for time: 400m Run 21 KB Swings (53/36) 12 Pull ups OR "Jackie" For Time: 1000m Row 50 Thrusters (45/30) 30 Pull ups

First Full Week

Mon, 05 Jan 2015 06:48:16 -0500

There was one group of kids who started off the New Year Right! AJ and his buddies had a non-stop, action-packed afternoon this past weekend in honor of AJ turning 8 years old. Hard work and a ton of fun? You can't beat that! Nice job AJ! And Happy Birthday! Paleo & Performance Athletes:Hope you made it through your first weekend without any issues. If you still are having issues entering your scores on your phone or tablet you might need a new new app or two:Download Google Drive & Google SheetsFrom here you shouldn't have any issues so get those scores submitted on time! Any other issues please e-mail Ian@CFLongisland.com. Today is the last day to fix any scoresheet issues. No excuses! In light of the challeneges and the New Year we've added some additional Open Gym sessions to the Schedule:6:15AM - Monday, Wednesday, Friday.10:30AM- Monday, Wednesday, Friday.3:45PM- Monday, Tuesday, Wednesday, Thursday, Friday.6:30pm- Thursday. Remember, these are in addition to the Open Gyms that were already taking place onTuesday's @ 6:30pmFriday's @ 7:30pmSunday's @ 10:00am Who has "need to make it to more Open Gym's" on their resolution list!? Today:1RM Bear Complex-Power Clean-Front Squat-Push Jerk-Back Squat-BTH Push Jerk WOD:(135/95)1 Set Max Power Cleans 1 Min Rest1 Set Max Push Jerks1 Min Rest1 Set Max Back Squats Post by Fog's

PurePharma Day!

Tue, 06 Jan 2015 10:24:33 -0500

"PurePharma is by far the best I've found in terms of purity and taste" Julie Foucher, CrossFit Games 2nd place "Since starting regular doses of the PurePharma product, I have noticed an increase in workout stamina and a noticeable decrease in my post workout soreness" Ben Smith, Crossfit Games 3rd place From 5pm-7pm tonight we will have Gabe in the building to answer all your questions regarding PurePharma products. We also have Fish Oil, Vitamin D, and the All 3 (Fish oil, Vit D, Magnesium) available for purchase. Get it! WOD 1: Sprint: 500m Row 30 Wall Balls (20/14) 10 Burpees WOD 2: 20 min AMRAP: 25 Double Unders 15 Wall Balls 5 C2B Pull Ups This week's movements: Tuesday - Wall Balls, Double Unders, Rowing, Pull Ups Wednesday - Toes to bar (gymnastics test), Walking Lunges Thursday - Power Cleans, Pistols, Push Ups Friday - Push Press, HSPU, Rowing, Running

WOD's Up Wednesday

Wed, 07 Jan 2015 10:59:17 -0500

Now that the last training cycle had competed, take a look at our outline. Let us know what you enjoyed and what you would never want to see again.. Get excited for the new year's WODs to come. We will be putting in a small order for Grippies and Jump Ropes if anyone is looking for either of the two. If you’re tired of the rips and looking for that grip or you’re planning on taking those double under's to the next level don’t hesitate. Just click the link below and tell us what you want. Make sure to include your name and grippie size or your name and rope type. Order is going out tomorrow! Don't wait! Place your order here: https://docs.google.com/spreadsheets/d/1dStd6AeOZNVbILQXzrU3fydSS7_318HLhk7L_oYhoCA/edit#gid=0 A lot going in todays lesson, check it out... Skill Test 50 T-2-B in min sets or 50 T-2-B for Time or 100 Sit ups for time Strength Barbell Walking Lunges 10-10-10-10-10 WOD For Time: 50 Walking Lunges 2min Plank Hold 50 Walking Lunges

T-10 Days

Wed, 07 Jan 2015 14:12:05 -0500

It's Thursday, so you know it's time for a little throwback. Also, don't forget, tonight is the first night of Open Gym on Thursday in the 6:30pm time slot. Be there to get in that extra work! T-Minus 10: Hey gang, Quick announcement from Coach Fog’s:In just 10 Days the Olympic Lifting Specialization Course will restart. After much deliberation (mixed with some hesitation) we will reboot the program to start the weekend of January 17th & 18th. First timer or return lifter, there is an interest sheet below. Signing up for this list does not commit you to the class in any way, shape or form. With this said it does not guarantee you a spot either. An e-mail will be sent to those who may wish to participate in the 6-week long Clean & Jerk class or the 6-week long Snatch Class geared to end right before The Open. Any additional questions please feel free to e-mail me. Ian@CFlongIsland.com Lift on! Olympic Lifting Class: C&J and Snatch #TBT - Anyone recognize this little nipper? #2CT - Anyone know what that means? It stands for "2nd Chance Thursday". That's right, because today is Thursday and you are getting a 2nd chance to order the best hoodie ever. A second chance this good rarely happens in life, so don't blow it. Last time around we heard every excuse in the book of why the pre-order wasn't done on time. This time, no excuses! We will not be ordering any extras. Click the sheet below to add your name to the pre-order list Sweatshirt Pre-Order On the topic of pre-orders, we are putting in an order for jump ropes and grippies very soon. If you are in the hunt for either, now is the time. We only carry a very limited stock in our Pro Shop now, so this will make it easier to get exactly what you want. Grippies and Jump Ropes Get on it! Strength Test: 1RM Power Clean WOD: "3 P's" 8 Min AMRAP: 8 Power Clean (135/95) 10 Pistols 12 Push Ups Post by Brian

Fun Friday!

Fri, 09 Jan 2015 06:48:55 -0500

Drum roll for your Golden Ticket winners... Yesterday's TBT was none other than.. Matt Hauser! Congrats to Brock for being the only one to guess correctly (although it was a little big longer than 2 years ago) If you notice there Hauser (aka "Young Buck") is the newest recipient of the coveted Black Shirt. A shirt that cannot be bought but must be earned. Making his way through the checklist over the past two years Matt has conquered many weaknesses and countless PR’s. Chipping away at it little by little the time finally came when he was home for his short stay this past winter break. Having already returned back to school (in Florida!) we can only say congrats Matt. Keep up the hard work and job well done. Olympic Lifters: The interest e-mail will be sent out this Monday with a full breakdown of the class, instructions on how to register, time, dates, etc. Anyone still interested in partaking in the upcoming Clean & Jerk or Snatch class you can enter your info just below. Olympic Lifting Interest Sheet Get your hoodies here! Another Pre-Order is out for quite possibly the best item we’ve ever created. The CFLI “American Made” hoodie will be returning for a short time only. Last chance to get in on the action. If interested get your name on the list! Hoodie Pre-Order List Today:Strength:Option 1:2011 Regionals WOD 1For Time:1000M Run30 HSPU1000M Row Option2:1000M Row50 Strict Press (65/45)1000M Run "That's life."Frank Sinatra Post by Fog's

Winter WODerland

Mon, 12 Jan 2015 08:34:40 -0500

It's that ime of year folks! Time to look out the window every morning and curse under your breathe while you long for those warm Summer days. Don't worry, beach WODs are only 6 months away! But until then, here are some things to keep in mind: 1) Any day in which it's snowing, extremely icy, or the like, please be sure to check the website, your email, and Facebook before leaving the house. As most of you know, we always play it safe in these situations, and will sometimes cancel class under these conditions. We usually go with the "better safe than sorry" method. It's not because we are wimps, but because we are looking at the big picture. We love a tough WOD as much as the next guy, and even if you've been looking forward to it all day, it's not worth risking your safety. It's just a workout, there will be another one tomorrow. 2) Please bring your workout sneakers with you, and wear a different pair for travel. Even if it's not actually snowing or no snow on the ground, the parking lot has a ton of sand and salt which gets dragged in very easily. Try not to forget! 3) Running. Everyone's favorite activity. Don't worry, just because it is Winter does not mean we won't be running anymore. Please always be prepared to be outside during your class, just in case. We would never send you out running in dangerous ground conditions, but we will rarely avoid running because of the temperature. Don't assume you are getting a free pass just because it's chilly :-) 4) It's also the time of year in which we tend to be more susceptible to colds and sickness. I'm sure you've double your Vitamin D intake for the Winter months, and continue to take your fish oil everyday, but that doesn't mean there isn't still a small chance you could get the sniffles. Let's make sure we understand one thing: If you feel sick, stay home. Your body needs rest, and we don't need you in here bringing everyone down with you. Take a few days off, recover completely, and come back when you are truly ready. Don't let us catch you in here "sweating it out". Be smart! Strength: 2 Reps OTM x 10 min Snatch Workout: Opt 1: 10 Min AMRAP: 3 Power Snatch (95/65) 2 OHS 1 Opt 2: For Time: 13 Snatches (sq) Men: Bodyweight Women: 75% Bodyweight This week's Movements: Monday: Snatches Tuesday: Back Squats, Rope Climbs, Ring Rows Wednesday: Pull Ups, Wall Balls, Burpee Box Jumps, Double Unders Thursday: Push Press, Ring Dips, KB, Box Jumps Friday: Front Squats, Double Unders, Planks Post by Brian

SQUAT

Tue, 13 Jan 2015 10:09:24 -0500

Just a reminder... Please bring your workout sneakers with you, and wear a different pair for travel. Even if it's not actually snowing or no snow on the ground, the parking lot has a ton of sand and salt which gets dragged in very easily. Try not to forget! Olympic Lifters: The interest e-mail was sent out yesterday with a full breakdown of the class, instructions on how to register, time, dates, etc. Anyone still interested in partaking in the upcoming Clean & Jerk or Snatch class you can enter your info just below... Also please email ian@cflongisland.com letting him know so he can send the email to you. Olympic Lifting Interest Sheet Strength Back Squat 3x3 WOD Option 1 5 Rounds NFT: 15 Strict Ring Rows (feet elevated) 10 Hollow Rocks 1 Legless Rope Climb (sub: regular) 10 Hollow Rocks Option 2 7 RNFT: 10 Ring Rows 15 Sit ups Post by Brianne

Last Call

Tue, 13 Jan 2015 20:21:40 -0500

Last Call! The light's are coming on and you know it's about that time to hit the road....You have class in the morning! Last call for the upcoming Olympic Lifting Classes. Last night everyone should have received an e-mail with all the information on the upcoming Clean & Jerk and Snatch Classes. The initial interest sheet seemed to be overlooked by a few. If you may have been in this boat then go check that e-mail. If not no worries. Classes begin this Sunday! (If you did not receive the e-mail or have further questions just shoot me an e-mail or a call)Ian@CFLongIsland/ 909-4849 Lifting Class Sign Up Sheet *Open Gym Adjustment: Sunday's Open Gym has been moved from 12:30pm-2:00PM* Today: Strength:Opt 1: Kipping Pull Up Tutorial and Practice - Skill it & Drill it Opt 2: A)3x 8-12 Strict Pull-UpsB)3 X Max Arm Flex Hang Partner WOD:45s On 15s Off:P1=2 Wall Walks, Max Rep Wall BallsP2= 5 Burpee Box Jumps, Max Double Unders (4 Min on, 1 Min off x3) Post by Fog's

TBT

Thu, 15 Jan 2015 12:05:23 -0500

We are throwing it back to the warm sunny days. Right about now is the time where we wish we could be out in the sun soaking it in. Don't forget your body still needs its appropriate amount of Vit D and we all know it is very hard to get it in the winter months. A Vit D supplement is good option to fill that requirement. We don't want anyone getting seasonal depression due to lack of Vitamin D!

Vote 'Yes' on Midline Stabilization

Fri, 16 Jan 2015 08:08:40 -0500

Yeah, chizzled abs look good on the beach, but that's not what we train for. We need that "core" strong to stabilize our midline through demanding barbell movements like, I don't know, the front squat. The vertical torso required during the front squat is not always easy to achieve due to the demands on the midline. And just because we love you guys, we have designed today's lesson to be even more challenging! Yipee! Today's workout is a "couplet" and the Front Squats are being paired with fairly long bouts of midline engagement in the plank hold. Who's up for a challenge? Strength/Skill: 10min Ping Pong Odd: 1 Front Squat (+5-10lbs from 12/1) Even: 5 Burpees, max double unders (35s) WOD: For time: 20s Plank Hold, 5 Front Squats (155/105) 40s Plank Hold, 10 Front Squats 60s Plank Hold, 15 Front Squats 40s Plank Hold, 10 Front Squats 20s Plank Hold, 5 Front Squats Post by Brian

POWER clean

Mon, 19 Jan 2015 07:35:58 -0500

The Power Clean from Mark Rippetoe:1. The path the bar makes through space from starting position to racking position is a major factor in the efficiency of the lift.2.Pull the bar slow and correct off the floor - fast and close at the top.3. It's important that the bar be in contact with the thigh at the jumping position. (Pos 4 in Pic)4. Two thirds up the thigh you should actually try to jump off the ground with the bar.5. The movement is a shrug of the shoulders instantly followed by jamming the elbows up and forward to catch the bar on the deltoids. This movement is fast and must be caught before it falls too far. Strength/Skill 12min Ping Pong Odd: 2 Power Cleans Even: 3 Burpee pull ups & 3 pull ups WOD 7 min AMRAP of: 10 Power Cleans (135/95) 10 Power Cleans (155/105) 10 Power Cleans (185/115) Max Reps (205/125) Cap off at 60 Reps Movements for the week: Tuesday: Row, Sit ups, push ups, Rope Climbs, Double unders Wednesday: Hang Squat Cleans, pull ups, Push-ups/HSPU, squats/pistols Thursday: Deadlifts Friday: T-2-B, KB's, Lunges, BJ's Post by Brianne

Annie, are you okay?

Mon, 19 Jan 2015 14:42:04 -0500

Today's the type of day where some of you will be full of smiles.. Some of you will need to put on a serious Game Face... And some of you will say "screw it...to infinity and beyond!""To infinity and beyond"-Martin J. Accardi Smiling, determined, or just feeling like Buzz Lightyear here's something to get everyone pumped up...The Open is coming... The Open WOD 1"Annie Get Your Run On" 400M Run"Annie"50 Double Unders - 50 Sit-ups40 Double Unders - 40 Sit-ups30 Double Unders - 30 Sit-ups20 Double Unders - 20 Sit-ups10 Double Unders - 10 Sit-ups400M Run WOD 215 Min AMRAP500M Row25 Push-Ups2 Rope Climbs Post by Fog's

You’ll Have to Choose One of Them

Tue, 20 Jan 2015 20:04:27 -0500

We all have to make some pretty tough decisions in life. Well, today will be no different. It’s a dangerous age old dilemma of which girl to choose. Don’t let your guard down ladies. You are in on this decision making process just as deep as the men are. Finally, you get to experience the aftermath of having to make your pick between two ladies. Believe me… When it’s all said and done, the girl that you choose will make sure that you don’t forget her. So let’s talk about your choices: First we have "Cindy" who, at first sounds like the girl next door. However, as we all know, there is always more going on over the old picket fence than what meets the eye. She may look innocent, but once you spend a little time with her, you will see that assumptions can lead us down a very dark path. One round of Cindy consists of: 5 Pull-ups, 10 Push-ups, and 15 Squats. Surely there is no name more trustworthy than "Mary" is. Some may immediately think of the virgin mother, while others are taken back to their days of nursery rhymes. I will tell you this much. If this Mary happened to have a little lamb, it would come out of the workout on a platter with a side of mint jelly. Oh yes. Mary is far less forgiving than you may have originally realized. A single round of Mary demands: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups. So, you have until class to make your choice. Oh, but before you do, there’s one thing that you should know. You will be doing three hang squat cleans between each round. Game changer! (Choose wisely.) Take a look at the hang squat clean: Warning: The reps are programmed at a heavy weight. Be prepared to modify your weight if needed. We all know what can happen if we go too heavy too often. Double Warning: This video contains graphic content and may not be suitable for some viewers. Strength: 1RM Hang Squat Cleans WOD: 12 Min AMRAP: 3 Hang Squat Cleans (225/135) Unbroken 1 Round Mary / 2 Rounds Cindy Post by G-MO (Back in the saddle.)

2.22.12

Wed, 21 Jan 2015 14:35:30 -0500

The Open.... it's only once a year.. and it's coming.. Are you ready? Today StrengthDeadlift5x3 WOD:CF Open WOD 12.17 Min AMRAPBurpees If you want to see something pretty amazing and you also happen to be bilingual then check this out. 12.2 Post by Fogs

Stepping it up

Fri, 23 Jan 2015 07:51:47 -0500

Things to Remember when performing the Barbell Step-up: 1. Stay upright. The shoulders, hips and back leg should form a straight line with no break at the hip. However there will be a slight inclination forward to put weight on the front foot. 2. Keep the front heel down. Keep the front heel down. Driving off of the front heel will allow for the hamstrings and glutes to do their share of the work. 3. Come all the way up to full extension on the working leg and lower down with control. Note that an inability to come to full extension on one leg should be examined carefully to see if the load and box are the right height. If the athlete is unable to fully extend on the one leg it might be evidence of a faulty movement pattern or injury that needs addressing. Common Faults/ Things to Avoid: 1. Do not bend over or round your back. 2. Do not push or jump off the back leg. Make the front leg do all the work. 3. Do not plant the back leg on the box too soon to help you finish the extension. The athlete planing the back leg too soon is an obvious sign that the athlete is not finishing their leg and hip extension on the working leg. This must be rectified before increasing the load or the height of the box. 4. Do not go too high or too heavy too soon. Strength Barbell Step-ups 6-6-6-6-6 WOD 21-15-9 Toes-2-Bar Goblet Lunges KB Swings (53/36) Box Jumps (24-20) Post by Brianne

Whacky Winter Weather

Mon, 26 Jan 2015 07:07:31 -0500

"Well folks if you've already taken a peak outside you can see that the conditions are conditioning as we speak. Flurries have already begun to fall in which we can only assume will turn into 1-8 feet over the next 6-72 hours. Presumably all roads will be shut down, businesses will close, and it very well could be the end of the world as we know it. As you can see many already got a jump start on the day by going full “beast mode” this morning in the 5:15am class. Unfortunately, as conditions worsen we must assume that classes may be cancelled this evening in which case all bestiality will end. Bundle up, get those shovels out, and don’t go anywhere if you don’t have to folks. Back to you in the studio.” Uhh, thanks Fog's? Gang, all seriousness please use your best judgement when traveling over the next few days. Due to the severity of this storm we will be closed tomorrow. Tuesday, January 27th the gym will be closed. There is an extremely good possibility that we will close for evening classes tonight as well depending on how early and how hard this thing hits. This will be determined by mid-afternoon today. Stay tuned tomorrow evening as well for updates on Wednesday’s schedule. Be safe out there! If you’re super bummed about us closing you can try this WOD at home. 1,000M Row 5 Rounds of:15 push-ups20 sit-ups25 squats 1,000M Row That workout may look familiar to some of you. It happens to be the very first workout ever done here at CFLI! Perfect timing because yesterday happened to be the 5th anniversary of CFLI opening! Stuck in the snow or making to an Open Gym this week try that anniversary WOD with or without the row! Home Stretch:Paleo and Performace go-getters this is it! Last week! Don't let a little bit of snow throw you of course from finishing strong. We will end the week with the baseline on Saturday after our regularly scheduled classes. Stay tuned during the week for the official time. This is it! Today's (potential) WOD"Never Ending Fran"Max Thrusters-1 Min RestMax Pull-ups-1 Min Rest Max Thrusters- 30 sec RestMax Pull-ups-30 sec Rest Max Thrusters- 15 sec RestMax Pull-ups (95/65) Score=Total Reps This Week:Tomorrow- ClosedWednesday (Stay Tuned)- Cleans, P.Press/Jerks, T-2-B, Box Jumps, Wall BallsThursday- Snatch, HSPU, Muscle Ups, OHSFriday- Row, Run, Burpes, Sumo DLSaturday- Paleo Baseline (after AM classes) Post by Fog's What are you going to do on your snow day? Golden ticket if you can guess who's log this was.

Back in Action

Tue, 27 Jan 2015 19:55:51 -0500

**Attention** **There will be no 5:15AM Class Today** **All other classes are on as scheduled** So how was it yesterday? Fun, miserable...combo of both? Well we know Jay had a good time! (What you don't know is after this picture he continued to strict press his little one 100 times...each arm). Even during a storm you gotta get that swell on! #SnowDaySwell There has been a bit of a change in programming due to the snowday yesterday: Wednesday (see below)Thursday- Cleans, P.Press/Jerks, T-2-B, Box Jumps, Wall BallsFriday- Snatch, HSPU, Muscle Ups, OHS Today Skill:Agility Drills WOD:For Time:2 Rope Climbs80 Double Unders2 Rope Climbs60 Double Unders2 Rope Climbs40 Double Unders2 Rope Climbs20 Double Unders Rx+ OptionWorkout is done with legless rope climbs and starts with 100 DU'S Post by Fog's

Who Doesn’t Love Clean & Jerks?

Wed, 28 Jan 2015 22:13:37 -0500

Who doesn’t love clean & jerks? Well maybe our buddy Strickland here, but you “Kent” win ‘em all. The caption above is an example of a Corny CrossFit Caption, and you will have your turn to make one too. There will be more on that later. First, let’s get right into what we’ll be doing today. Workout 1 We all know that Gwen Stefani ain’t no holla back girl (whatever that means). Well, Gwen the benchmark workout doesn’t just “holla back”, she bites. She consists of the following. Round 1: clean & jerks. Round 2: clean & jerks. Round 3: clean & jerks. This may sound pretty straight forward, but there is more than meets the imagination here. Each round has a checkpoint. You must choose a challenging weight and complete each round “tap and go” before you advance. So, here’s the layout. “Gwen” 15-12-9 Unbroken Clean And Jerks Workout 2 Be our guest and take a sneak peek at today’s WOD. Since nobody wants to sit around and spend a huge chunk of their day watching a demo, we grabbed Ian. He is the only guy I know who is so good at CrossFit that he can finish a twelve minute AMRAP in just over three minutes. Rumor has it that he didn’t even have time to break a sweat. Take a look for yourself. You can even scroll to the bottom and see the specifics of the workout. Corny CrossFit Caption Now we have the chance for a good laugh. From time to time, I will post a picture from our community that may seem out of the ordinary. Your job is simple. Just post a clever or entertaining caption in the comments section below. Here’s an example. After seeing an Evel Knievel documentary, Coach Pat figured that he could easily clear six CFLI members on his trusty rollerblades. Now it’s your turn. I’m a little embarrassed that this is the best that I could come up with. Take another look at this same picture, create a better caption, and post it to the comments below. Who can do better? The Workouts WOD 1: “Gwen” 15-12-9 Unbroken Clean And Jerks WOD 2: 12 Minute AMRAP: 30 Toes 2 Bar 30 Power Cleans (95/65) 30 Wall Balls (20/10) 30 Push Presses/Push Jerks 30 Box Jumps (24/20) Post by Erik

Your Best to the Test!

Fri, 30 Jan 2015 06:47:53 -0500

Put your Best to the Test: Paleo & Performance Peeps: THIS IS IT! Tomorrow is the culmination of everything you've been working so hard on! Anyone who initially did the baseline, pics, & measurements we will be retesting & redoing tomorrow right here at the gym. Starting at 10:00am and ending at 11:30 you’ll have your shot to get all three done. If you can’t make it we’d be looking at an Open Gym session on Sunday or the beginning of the week to finish up…But that just means you’re challenge will continue. You’re not going to eat bad before you take your test right? Now I know you in a moral conundrum. Free and clear to eat whatever you want come Sunday. It also happens to be Super Bowl Sunday. Yikes. What’s one to do? Do you try to behave or are you going to eat so much gluten and sugar it would be enough to kill a small horse? The choice is yours. For anyone looking to have that perfect combination of (ch)eating healthy and indulging I found a loop hole in the system. It’s only 3 easy steps: Now don't worry if you were one of the few that didn't partake in either challenge. We’re only wrapping up the first month of 2015. There will be more challenges, events, and times to really push those new years resolutions...You’re still sticking to your resolutions right? (1 month down, 11 to go!). If so let’s hear them on the comments section below. If not…well let’s still hear it. I’m sure you’re not the only one! I’ll tell you mine if you tell me yours ;) Still going strong or barely hanging on like I said you’ll have your shot to retest today: Today: Strength: Ping Pong: Odd Minutes: Complex- 2 Snatch Deadlifts + 2 Hang Power Snatches, + 2 OHSEven Minutes: 3-5 Hips-2-Rings + 3-5 Handstand Kick-ups OR 4-7 Pull–Ups + 4-7 Push-Ups WOD: 8 Min AMRAP:2 Muscle Ups 2 Hang Power Snatches (135/95) 4 OHS 4 HSPU OR 8 Min AMRAP: 10 Pull-ups 3 Hang Power Snatches (115/75) 3 OHS 10 Push-Ups Last Done 12/9 "A man too busy to take care of his health is like a mechanic too busy to take care of his tools."-Jack Lalanne Post by Fog's

No Class After All

Mon, 02 Feb 2015 08:17:32 -0500

***UPDATE*** For safety reasons, all classes have been cancelled for the remainder of the day. We apologize for any inconvenience, but the risk to attend one class today does not outweigh it potential being someone's last. We will not allow serious injury or worse become a factor. _________________________________________________________________________________ This Morning's Post: There may be snow on the ground, but all classes are now scheduled to run as usual. If you do brave the storm today, please be very cautious coming in. There may be some slick spots on the roads due to freezing rain. I hope you have a big gym bag. Today is a day to be prepared with multiple shoes. Attention John Bracchi and Aileen "Dover" Martoscia: this does not mean to bring and show off your extensive closet dominating collection. However, please wear your boots to the gym (or ratty old sneakers) and be prepared to change into a dry pair of gym shoes. It's also a great day to have a pair of olympic lifters on hand. So, again, classes ore on. We have to keep our members happy! Members When Closed Members When Open Many of us saw a surprising end to an otherwise exciting Super Bowl last night. As we know at CrossFit Long Island, success is not just handed to you like that. You have to work for it! So we would like to congratulate anyone that completed the paleo and performance challenges over the past month. We hope that you were able to enjoy some "healthy" snacks after the game yesterday, but don't let it snowball into amy poor habits again. So let's transition from football to weightlifting. The Clean & Jerk Did you know that New York Jet center Nick Mangold's little sister competed in the Olympics for team USA Weightlifting? Truth! Here's a quick peek at her performing a clean & jerk in a casual setting. You don't have to be on the Olympic team to move some impressive weight. Here's is Rogue Athlete and CrossFit Games competitor Lauren Fisher demonstrating the same lift in slow motion. This lift will be our main focus today. What would you look like if your video were third in the series? Corney CrossFit Caption Congratulations to Ann Kazaks for winning a golden ticket for last week's caption! "Who has the toilet paper?" Let's give it another shot. Here is Keri in today's photo. Leave your captions in the comment section below! Today's Agenda Strength 1RM Clean & Jerk 15 Minute Clock (Competition Style) WOD CFG Open WOD 11.3 5 Minute AMRAP: (Squat) Clean & Jerk (165/110) Post by Erik

Tuesday

Mon, 02 Feb 2015 20:39:51 -0500

**Announcement for Tuesday 2/3/15**There is no 5:15am or 6:30am class today. We apologize but due to the extreme temperatures and icing we do not feel comfortable having anyone drive to the gym at those hours. We hope you understand. **There will be a 6:30am class on Wednesday, 2/4/15 to make up for the cancellation. **As of now the 9:30am and all evening classes are on as scheduled. As always, please check facebook, e-mail, website, or news 12 before heading in on days where there can be potential delays or closing. Thank you. Okay okay so back to buisness because we know We're sorry if you've had to miss a class here or there due to the weather but it's time to get here when you can. It's that time of year again. The Superbowl of CrossFit (minus the horrific ending). It's The Open. And like I mentioned it's only 23 days away. So what is it really? Good question becuase it's something that YOU should strongly consider doing.. Let's break it down. The 2015 Reebok CrossFit Games season begins with the online Open (23 days baby!). Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world (inclduing 80 CF Long Islander's!) So, if you decide to partake we'll be doing one workout every week for the five weeks. We'll score you (just like in class) and you'll get to see how you stack up. It's really that simple. Wait you're still thinking about it? You know all your friends are doing it! The Open February 26 - March 30, 2015 Open registration begins January 15: Games.CrossFit.com 15.1: Feb. 26 -March 215.2: March 5-915.3: March 12-1615.4: March 19-2315.5: March 26-30 Five weeks of fun. A competition against yourself and your fellow CrossFit Long Islander's. It's a test..One that you will pass with flying colors if you participate. You will exceed your expectations, find a whole different view on the CrossFit community, and have the time of your life. Just sayin.. Today: Strength:Sumo Deadlift 3x5 WODFor Time:1000M Row Time Trial (1 Min Rest)150 Double Under's(1 Min Rest)50 Burpees WOD Demo (4x Speed) This weeks movements:Wednesday- Strict Press, Box Jumps. Thursday-Wall Balls, Double Unders, Muscle Ups. Friday- Lunges, Sit-ups. KB Swings. Post by Fog's

The Open is now OPEN!!

Tue, 03 Feb 2015 16:13:32 -0500

**Reminder: There is a 6:30am class this morning as a make up for yesterday's Snow Day / Jackie's last class :-( What is the CrossFit Open? The CrossFit Open is biggest and second most awesome competition in the world. It's the beginning of the CrossFit Games Qualifier, and the best part is, everyone does it. Yes, everyone. Long before the CF Games air on ESPN, it all starts with qualifying for Regionals via The Open. The best part is, none of us are going to be on ESPN this year competing at the Games, so there is no pressure. We do it for experience, we do it to challenge ourselves, and most importantly, we do it for fun. There is an Rx'd and Scaled Division, so every member of our gym can compete. Here is a quick glimpse at what it's all about: In the video, you may heard things like "Muscle Ups", "Pull ups", and other things that scared you. But guess what? There is an Rx'd and a Scaled Division, AND you can even scale it down further if necessary. If you are nervous and in need of a good excuse, watch this video, you might be able to come up with something good. (watch until the end). What is the CFLI Open? The CFLI Open is THE most awesome competition in the world. What's the difference? CrossFit Long Island takes the event of the World Wide Open, injects is with a double-shot of energy, and creates the experience of a lifetime. Last year CFLI took the world by storm by creating the most bad-ass venue on the planet. The "Thunderdome" made waves nation wide and was the cause of great envy for all other CrossFit members from all other affiliates. Need a reminder? Here you go.... Important Dates: Saturday Febuary 21st @ 7pm - CFLI Opening Ceremonies Saturday Febuary 28th @ 6pm - CFLI Open WOD 1 Saturday March 7th @ 6pm - CFLI Open WOD 2 Saturday March 14th @ 6pm - CFLI Open WOD 3 Saturday March 21st @ 6pm - CFLI Open WOD 4 Saturday March 28th @ 6pm - CFLI Open WOD 5 There will be one make up slot each week if needed, but if you have to miss a week or two, it's not the end of the world. Dont miss out on an experience of a lifetime, register for the CFLI Open here: Event Registration Want to sign up for the Worldwide open to compare your scores against the World? Sign up here: Reebok CrossFit Open 2015 Before we get to the WOD, we have one last video. This one is important (so are the others), and it comes to you straight from Coach Fog's. He has a message.... WOD 8 Min AMRAP of: Strict Press 1,2,3,4... Box Jumps* 2,4,6,8... *Step downs only today, no rebound jumps. (If complete 10 Press and 20 Jumps, Score= time) Post by Brian

CFLI Open is taking off

Wed, 04 Feb 2015 13:52:39 -0500

Ian got the ball rolling and has started the hype of the CFLI Open... Now it's your turn to take it to the next level. Come up with your most creative video nominee submission or if you’re not the creative type, select 3 friends to perform in the Open with you and just finish with a CrossFit movement of your choice. Register for the CFLI Open: Your registration includes the opening ceremonies, the 5 nights in the Thunderdome, and a CFLI Athlete T-shirt. CFLI OPEN If you would like to compare your scores to he rest of the world you can also register for the Worldwide Open here: Reebok CrossFit Open 2015 On a side note, we will be putting in a Progenex order this Friday. We wont be holding a lot of stock so if you would like a specific flavor or guarantee some product please fill out the pre-order form below. Progenex Pre-Order Now for todays WOD... 12 Min Ping Pong: Opt 1: Odd – 2 Hip to Rings + 1-2 MU Even – 20 sec max perfect box jump Opt 2: Odd- 5 Perfect Kips + 3 Pull Ups Even – 20 sec max perfect box jump WOD: Opt 1: Open WOD 12.4 12 Min: (option to work to 14 min) MEN 150 Wall balls (20lbs to 10' target) 90 Double-unders 30 Muscle-ups WOMEN 150 Wall balls (14lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS MEN 150 Wall balls (20lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS WOMEN 150 Wall balls (10lbs to 9' target) 90 Double-unders 30 Muscle-ups Opt 2: 14 Min AMRAP Sub – Chest to Bar pull-ups for Muscle Ups Opt 3: 14 Min AMRAP 50 Wall Balls 100 Single Unders 20 Pull Ups WOD Demo w/ Ian & Pat Post by Brianne

It’s in Full Swing

Fri, 06 Feb 2015 06:25:24 -0500

The CrossFit Long Island Open Event challenges are in full swing and really starting to take off. I’m sure that most of you have seen a few already. People are being called to the carpet left and right without mercy. In fact, that’s exactly how it should be. Last year, we proved that anyone can participate in our in-house Open Event. Everyone is safe during competition, but nobody is safe from nomination Bwah ha ha ha ha! Sorry… Just be ready because it’s only a matter of time before you hear your name. You can check out some videos that you may have missed. Like this page and if you have already made a nomination video, be sure to post it here: 2015 CrossFit Open- You've Been Nominated As our newest member, even John Curtis would fit in perfectly. Hint, hint… The Little Black Box It may look like little audio speakers have been installed in bizarre places around the gym. However, those little black boxes are actually new sanitary products. There are three hands-free hand sanitizer dispensers. One is located directly over the sanitation cart. Another can be found just below the thermostat near the climbing ropes. A third is hanging in the lobby adjacent to the main entry. There is also a dispenser filled with hand soap in the bathroom next to the sink. We even hung up an additional reminder just to keep everyone in check: Please also note that we have a lost and found on the bottom level of the journal shelf and it is filling up (overflowing) quickly. Come collect your missing winter layers! It’s Picture Time! Is it just me, or is this power pose simply crying out to be the cover of a CrossFit Long Island fundraiser calendar? At first, I thought we could Photoshop in some Fabio hair or even a tropical scene with waves crashing over rocks. Then I realized that it’s already perfect as is. Without further ado, my first nomination for the “CrossFit Long Island – 2016 Men of Fitness Calander” (possibly available this holiday season): Mr. Kevin “Big Kev” Scribner! That's a centerfold if I ever saw one. While on the topic of pictures, the newest winner of our Corny CrossFit Caption game is... Clair Nataloni! We all know you like a good vacation, so stop in and pick up your Golden Ticket. Use it wisely and you could be in the running for our grand prize cruise! Check out the submission that won Clair the gold: "Hmmm... If I lift in this antigravity booth, I can add TONS of weight!" Congratulations to Clair and thanks again to Keri for providing some great material! Are you still looking for a golden ticket? Just come up with the best caption for today’s Corny CrossFit Caption game. (Today’s picture was submitted by Aileen Martoscia.) I’ll bite the bullet on this one. Now, fire away in the comments section and good luck to all participants! Today’s Agenda Strength: Stationary Front Rack Lunges 6-6-6-6-6 WOD: 3 Rounds for Time: 50 Walking Lunges 25 Sit Ups 25 KB Swings (53/36) Post by Erik

And the Winners are....

Mon, 09 Feb 2015 06:07:36 -0500

Congratulations to all who participated in the Paleo Challenge and the Lifestyle Performance Challenge. They are called “challenges” for a reason and it’s always awesome to see people commit to something that they know is going to be tough but are willing to sacrifice for serious changes. I hope many of you decide to continue this lifestyle and are able to maintain the results that you’ve accomplished! A big Congrats to the winners of the Paleo Challenge: 1st Place- (Tie) Stephanie Busia & Lindsey Ross 3rd Place- Jaime Curley The winners of the Performance Challenge are: 1st- John Bracchi 2nd- Ted Sadowski 3rd- Jack Marchese And the most improved Baseline winner is: Lindsey Ross Great job to you all and keep up the good work! Time for the next challenge; The CFLI Open. Register here: CFLI Open Strength 15RM OHS WOD Open WOD 11.2 10 min Clock: 60 Barf's 30 OHS (120/90) 10 Muscle ups This weeks Movements: Tuesday- HPC, Row Wednesday- Snatch Thursday- TTB, BBJ's Friday- Thrusters, C2B Post by Brianne

Dynamite Comes in Small Packages

Tue, 10 Feb 2015 08:16:42 -0500

We had a fair amount of people share the spotlight yesterday, and rightfully so. If you missed our Paleo & Performance Challenge winners, check back at yesterday’s post. I would like to continue the trend of giving credit where it’s due. It has been a little while since we have picked out a single member to highlight. There are many members of our establishment that deserve extra recognition, but today’s selection puts the spotlight on: Aileen Martoscia This past weekend, Aileen traveled up north to New England’s Strongest Man competition. As you may have guessed, it is a strongman competition. Aileen is part of a small group that I have been working with outside of the realm of CrossFit. One of a handful of reasons that Aileen stood out to me is that she decided to seek out this competition on her own. It takes a lot for someone to enter into a new experience without the comfort of having friends charging into it by your side. In fact, Aileen didn’t give anyone much notice about her entry. Aileen Doing a Variation of a HusaFell Stone Carry It is encouraged in CrossFit to learn new sports and engage in additional physical activities. This is what Aileen did. However, she didn’t test herself lightly. Aileen qualified to participate in the Master’s Division, but chose to work her way into a more competitive spot. She focused on her nutrition and performance to get into a lighter weight class with heavier workout weights and women of any age. There was no taking the easy way out for Aileen! After this, the hosts still allowed a few girls from a heavier weight class compete against Aileen’s group. After working hard in all of her classes at CFLI, Alieen pulled off a third place finish! Making it to the podium is not too bad for someone that only trains strongman specific once a week. Determination, hard work, consistent CrossFit classes, and a dash of Strongman training sounds like a recipe for success to me! Aileen Holding Her Third Place Trophy There was one moment that Aileen shared with me that really stuck with me. She mentioned that she was a new face there and that people didn’t know what to expect from her. When she began her keg lifting event, she overheard a nearby spectator state, “There’s no way that she’ll be able to keep up that pace”. I will let you form your own opinion. I have been very proud of each and every single one of my competitive strongman women. They have impressed me and surprised themselves on many occasions. They prove to be strong, yet simultaneously feminine every week. They are very welcoming as well. If any other ladies would like to join the Monday night fun you can email me at erik@cflongisland.com or pull me aside when you see me at the gym. A Fraction of the Group at Battle of the Belles in NorFolk, CT This Cycle’s Winner I took a lot of hits being this week’s Triple C (Corny CrossFit Caption) victim. With the number of entries growing each week, and everyone having so many great interpretations, you guys made it hard for me to choose a winner. However, someone must come out victorious. Therefore, by a very narrow margin of our tightest race yet, the winner is: Siara Mole Here was her entry: “Did somebody say bacon? Bacon, bacon, BACOOOON!!!” This immediately made me think of the old Beggin’ Strips dog snack commercial. The dog smells bacon and jets all over the house looking for it. I can see myself with a similar energy diving across the gym for some of that cured pork belly gold. I guess Siara knows me well. It was a tough choice, but Siara was able to draw a pretty vivid picture with only a few words. Now that’s a true challenge. There were so many other great captions that I suggest you take a look back at this past Friday’s post. As for Siara, pop on into the office for your Golden Ticket! Here’s your opportunity to be the next winner. Feel free to keep the gloves off for this one. For one more week, I have selected a CFLI coach to be your rhetorical punching bag. Leave your caption in the comment section below! Today’s Agenda Strength: Hang Power Clean 5-5-3-3-3-1-1-1-1 WOD: 2K Row Time Trial Post by Erik

Guess What Day it is!?

Tue, 10 Feb 2015 14:24:16 -0500

10 Days Until CFLI's Opening Ceremonies! Many have been called to the table but few have answered that call. Yet the nominations are sweeping through the gym...Let's recap with some of the ones that started it all... All in one shot! Remember if you have a video circulatiing the world wide web nominating the people who you KNOW would be an excellent addition to the Open make sure you send it over! Either Ian@CFLongIsland.com or through Google Drive will do the trick. Thanks! Few quick reminders about those Nomination Videos. 1. You don't have to be nominated to nominate! You’re in for the Open? Awesome! Who do you want to see in it with you? 3,2,1..Go? 2. Same rules apply if you’ve already registered. We know you’re in but who’s next? 3. Phone-a-friend! Head over to an Open Gym and get a hand from a coach or a friend to help you out with your video. We’ve yet to see a double nomination video! Okay okay before you go viral lets take a quick look at some important dates coming up: Saturday, February 21st- CFLI’s unofficial kick off of the Open. Shirts will be given out following Opening Ceremonies (Make sure you register by Monday to be sure you get an athlete shirt!) Registration: Register Here for the CFLI Open Saturday, February 28th- First Workout to be done right here at CFLI as we turn Headquarters into the Thunderdome. Saturday, March 7th-28th- Weeks 2-5 will continue every Saturday evening as the intesnsity gets higher and the competition gets tougher. You’re not going to want to miss out. “Shoulda,coulda, woulda” will be in full effect when this is all over! Today: Strength:Snatch 1RM WOD:10 MIN:30 Snatches (75/45)30 Snatches (135/75)30 Snatches (165/100)As many as possible (210/120) Post by Fog's

Prep Yourself!

Wed, 11 Feb 2015 19:29:19 -0500

That was from our very own Karen Regan! As a former patient I have to say LIPT is as legit as it gets. Had a back issue a while back and Karen and her colleagues were very hands on, very professional, and helped fix me right up. Whether it's a nagging twinge or completely preventitive I'd think about it with the Open coming up! Prep yourself before you wreck yourself!-Fog's Two TBT's circa 2012. These ladies have been training 3 years now getting ready for the upcoming Open. This is how Jack really learned how to lift! Today: SkillPing PongOdd: 5-8 Strict TTBEven: 5 Burpee Box Jump Overs (for time) This is actually Jay's 2nd MU...(Just so you guys knew that it wasn't a fluke) WOD:5 RFT12 TTB6 Burpee Box Jumps40 DU's/80 Singles Post by Fog's

Fran Friday!

Fri, 13 Feb 2015 08:21:38 -0500

Why Fran? Fran is a couplet (2 movements) style workout combined of Thrusters & Pull ups. It is popular for its relative simplicity and ability to take the fittest of athletes and challenge them both physically and mentally. It allows the athlete to perform at a very high intensity. Thruster The Thruster is a powerful movement that moves a weight through a large range of motion. This movement simply combines a front squat with a push press. Tips to improve your thruster: Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.Pop your hips - emphasize your hips on the way up to help generate more power to get the bar overhead.Generate more power through the sholders- You cannot redip in a thruster so use your sholders to pop the bar up high and then push through the press. Pull ups Something to think about: For any given athlete, every manner of pull-up requires the same amount of mechanical work to perform. The kipping pull-up is faster than the strict pull-up and therefore elicits more power from the athlete. In "Fran" strict pull-ups would increase the time it would take to finish. We’d be doing the same amount of work in more time. The same amount of work in more time is a reduction in average power. Power is intensity so therefore strict pull ups would reduce the intensity of the workout. Strength OTM Thrusters 1-1-1-1-1-1-1-1-1-1 WOD Open WOD 11.6 7 Min AMRAP of: 3 Thrusters (100/65) 3 C2B Pull ups 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12.. 12..

Monday Funday

Mon, 16 Feb 2015 06:56:02 -0500

Speaking of the Open. We have more nomination videos coming your way! To get your clip in the next montage make sure you send it to Ian@CFLongIsland.com Hope that lights a fire! If not check out todays 6:15am Open Gym. These guys are looking motivated! Remember, if you're going to do the Open try and get registered by this Friday if you want to guarantee yourself a CFLI Open Athlete shirtRegister Here for the CFLI Open This guy might be a little too young for the Open but he's working his tail off nonetheless. Here's a super speed up sesh of my buddy Tommy! Today: Strength: 1RM Clean & Jerk Here's the Clean & Jerk broken down nice and easy for ya.. Yes you must squat! WOD:Open WOD 11.3 5 Min AMRAP:Squat Clean & Jerks (165/110) Post by Fog's

Tuesday

Mon, 16 Feb 2015 21:44:13 -0500

Remember we have now started our Echo month... Get those journals out and start breaking personal records so you can be just like Ted's shirt Progenex is now back in the building along with Huscle Bars. Come and get your orders! Dont forget to register for the CFLI Open Here: CFLI Open WOD For Time: 1k Time Trial Row 1 min Rest 150 Double Unders 1 min Rest 50 Burpees

"Pressing Issues"

Wed, 18 Feb 2015 05:26:23 -0500

Before getting into today’s main topic, I’d like to throw some props out to a small group that got together and hit up a competition this past weekend. Last Saturday John Bracchi, Pat Harris, Jess Kenna, and Brittany Jackolski participated in the well-known “Flex in the City” competition. The foursome made their way all the way to NYC’s 26th Street and Lexington Avenue. Upon their arrival, the walked into the vast open space of 69th Division Armory which was now outfitted for a serious CrossFit showdown. Over 500 athletes competed in scaled and Rx divisions for a duration of three challenging workouts. The CrossFit Long Island team was one of 47 in the Rx division while 80 took to the scaled option. In both of these options, the work had to be shared between two men and two women. Being no strangers to the barbell, their best performance came on a 12 – 9 – 6 – 3 workout with squat cleans (155/115) and burpees over the bar. Most were also happy with their 3 rep max thruster as well. With only three events to set their place, the team finished in the middle of the pack. That’s not to shabby at all considering the level of competition that they faced. These four athletes set a great example by putting what they train for into practice. With a scaled division available, almost anyone could have gotten involved. If you didn’t, time is running out to sign up for the CrossFit Games Open competition. It’s right around the corner, so get proactive! Why is my Lower Back Starting to Bother Me? At CrossFit Long Island, we put a pretty big emphasis on understanding beneficial technique and executing proper form. Not only will this help skyrocket our performance, but more importantly, it keeps us out of the way of injury. Besides, if you are going to do something, you might as well do it right. Today is another day where breaking form could cause some minor discomfort during class. Let’s first try to understand a basic architectural design. An arch is one of the strongest shapes that is used in building. Take a classic stone bridge for example. Often, when you pass under an overpass, you travel under an arch that supports tons of weight above you. So how does it work? When one of these bridges bears a load, the pressure is put mostly on the apex (peak) of the structure. This is where the keystone is put into place. The keystone bears the bulk of this pressure and therefore serves an incredibly important purpose. Now imagine this load bearing arch as the lumbar curve in your back. When the curve in your lower back is exaggerated, there is greater stress displaced onto its “apex” that has become vulnerable. The act of manipulating heavy weight overhead could begin to feel like a burden. Likewise, repetitive impact from below, like jumping or running, could wear on our lower back as well. These are some reasons that we try to keep our midline stable. By stacking our joints, we can neutralize this load bearing curve that tends to appear in our backs. So get braced and avoid compromising positions that may cause discomfort. Short and Simple Thoughts from Matt Chan The Strict Press For a little more detail, check out this WOD Tip Wednesday. The Box Jump There is much more detail in this instructional video. Now, aren't we happy to have all of those great tips? Even if you're resting today, you should take those tips and keep them in your back pocket because these movements might just show up in the 2015 Open. Remember that on this Saturday at 7pm, we're having our Opening Ceremonies. You’re not going to want to miss this one! Hold the Presses! We're looking for a few Media Volunteers for this Saturday. If you are interested, and have your own camera/video camera, please e-mail Ian@CFLongIsland.com. Thanks! Today’s Agenda Strength: Strict Press 5 x 5 WOD: 8 Minute AMRAP Strict Press 1, 2, 3, 4, 5….. Box Jump 2, 4, 6, 8, 10… Last Done 2/4 Post by Erik

Don’t Get Too Comfortable

Thu, 19 Feb 2015 01:47:39 -0500

I would like to take a bit of a different approach. It is often better to believe what you see over what you hear or read. Therefore, I will speak my piece early and then let the following multimedia do the talking for me. So, today’s topic is… Intensity! In my personal opinion, this is the most important part of the CrossFit method. Intensity is all about doing high volumes of work within the amount of time that a workout lasts. Intensity is what helps us reach our desired results faster than anything else. If you want to look better, feel better, perform better, or be healthier in general, give higher intensity a shot. To put it simply, the more that you stray from your comfort zone, the greater results that we will see. CrossFit’s Definition of Intensity People That Understand It People That Don’t Just Kidding Andre! A Taste of What’s to Come Need Double Under Help? Today’s Agenda Skills: 12 Minute Ping Pong Option 1 Odd Minutes – 2 Hips to Rings + 1-2 Muscle Ups Even Minutes – 20 Second Max Perfect Box Jumps Option 2 Odd Minutes - 5 Perfect Kips + 3 Pull Ups Even Minutes – 20 Second Max Perfect Box Jumps WOD: Option 1 - Open WOD 12.4 12 Minute AMRAP 150 Wall balls (20 to 10'/14 to 9')* 90 Double-unders 30 Muscle-ups *55+ Years Old (20 to 9'/10lbs to 9') Option 2 14 Minute AMRAP Follow option 1 format and substitute muscle ups with chest to bar pull ups. Option 3 14 Minute AMRAP 50 Wall Balls 100 Single Unders 20 Pull Ups Bonus Since there is so much multimedia on today's post, I have hidden ten secret links on this page. Each hidden link is somehow related to the picture or word that they are hidden under. If you find one, be ready for some silliness. After you see it, let us know what you saw in the comment section below. Good luck and happy hunting! Post by Erik

H onto those B's

Fri, 20 Feb 2015 07:02:18 -0500

Word on the street is that some of yesterday's participants on our interactive web-post may be receiving a Golden Ticket. If you didn't see it (yet) go check it out!However, there's no hidden agenda today. We're leaving everything out in "the Open" so you can make your own decisions. A quick vid, an important convo, and maybe even a little butt grabbing for this post. Much more than your average nomination video. Grab a FitAid and your game face for this one: FitAid's were slugged, enthusiasm was spiked, and butts were held. Thanks Jack And now a recent conversation I overheard between Jess and Steve: Jess:"Me? Do the Open? Are you serious!?I thought that was for like...the best people in the world. I can't do that! Besides....I didn't even get nominated" ;)"Like, that stuff is like..like..way hard..like." Steve:"Don't you worry about a thing Jess! Besides your overuse of the word "like," you're the perfect candidate for the Open. You work hard, you make improvements, and more importantly I KNOW you'd have a great time doing it! The Open is for anyone and everyone. Trust me!" Wow Steve. I couldn't have said it better myself. Reminder for all you procrastinators: Today is the deadline registration for anyone who wants to get an Athlete Shirt!Reminder for everyone:Opening Ceremonies are tomorrow night at 7pm.Think of this as more of a pep rally.It's the kickoff for thre big game. The format for the the next 5 weeks will be explained: Things like- Missing a week, making up WOD's, re-doing WOD's, etc. But what's being nicknamed D-Day, there is sure to be a twist at tomorrow's festivities. If you're registered for the Open but cannot make it please e-mail Ian@CFLongIsland.comSpectators welcome! Today:Strength:Front Rack Lunges 6-6-6-6-6 WOD:3 RFT50 Lunges25 Sit-ups25 KB Swings (53/36) Post by Fog's

Is it Drafty in Here?

Sun, 22 Feb 2015 18:03:27 -0500

It is understandable that some people were unable to join us for our even on Saturday night due to the harsh weather. We would never expect anyone to put themselves in danger for anything more that an absolute dyer personal emergency. That being said, while the weather outside grew evermore frigid, things at CrossFit Long Island were just heating up! Those that joined us know what I mean, but in case you missed it, we’ll bring you up to speed.* You may be familiar with this dapper young gentleman. For one night only, he was able to live one of his dreams. I introduce you to Commissioner Cos. The Commish acted as the master of ceremonies for a night that piggybacked off of January’s event. That’s right. Just when you thought last month’s challenge was in the past, we came to realize that it has now influenced the upcoming CrossFit Long Island Open Competition. Of course being healthier and fitter than we were two months ago will make a difference on game day, but there was another factor that wasn’t revealed until Saturday night. Since the CFLI Open will be a way for each of us to measure our own personal performance, we enlisted the help of the top finishers of the 2015 CFLI Performance Challenge. Being the nice people that we are, we gave each one of them a t-shirt. However, as everyone already knows, with great t-shirt comes great responsibility! If you hadn’t noticed while viewing the picture above, each shirt is a different color. That is because each of these performance masters then became the CrossFit Long Island Open Draft Day General Managers. You can read that again if you don’t believe it, but I will confirm that what you just read is accurate. For the first time ever, CFLI was conducting an actual draft to choose their teams. With one minute on the clock per round, a new athlete would be selected for one of the three teams. Being performance challenge champion, John Bracchi would choose the overall first selection for CFLI Blue. Runner up Ted Sadowski would follow by claiming the first building block of CFLI Red. Up next, top performance competitor Andre Canavan began building the foundation for CFLI Green. It was undoubtedly going to be a suspenseful, yet exciting night. CFLI Blue CFLI Red CFLI Green If you weren’t in attendance, sadly you will have to forfeit your position on a team until next year. Bah… I’m just messing with you. Of course you’re in. Just check in with us and we will let you know that team that you have been assigned to. If you have been on the fence and think you may have missed out, let us know. We might just be able to pull some strings and get you on a team. If you aren’t competing, you’re not completely off the hook. We always accept volunteers to help out with the event. At the very least, mark your calendar because we would love to see every CFLI member, friends, family, and even CrossFit fans of the general public creating an energetic atmosphere that has never been seen by anyone in attendance. The 15.1 announcement is coming. Let the battle begin! *We do apologize, but the window of opportunity for the Athlete Meet & Greet and Autograph Signing has closed. Any photo opportunities or personalized memorabilia may be distributed at the athletes’ own discretion on competition night. Today’s Agenda Strength: Overhead Squat 15 Rep Max WOD: Option 1: CrossFit Games Open WOD 11.2 10 Minute Clock 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle Ups Option 2: 3 Rounds for Time 20 Bar Facing Burpees 15 Overhead Squats 10 Pull Ups Post by Erik

feed

Fri, 19 Dec 2014 02:36:08 -0500

Special Needs

Thu, 23 Oct 2014 15:19:36 -0400

Events

Thu, 23 Oct 2014 14:18:11 -0400

At CrossFit Long Island we like to work hard. That's obvious, but our true passion is in having FUN. We find all different kinds of ways to do this, but some of the biggest highlights of the year for our Members and Staff, are our big events. Fundraisers, PR Challenges, In-House competitions, are just the beginning, but social gatherings outside the gym and good ol' fashion parties are not uncommon in our community. Check out the documentary from our biggest In-House competition, "The CFLI Open". Grab a bag of Paleo Popcorn for this one, it's worth the watch. Step into the Thunderdome.... The Open is the mother of all Events, but they didn't start that big. Take a look here back at our very first event, FranFest 2010. It's fun to laugh at the Amatuer video quality, but you can't knock the enthusiasm and the fun we had. Always remember where you started....

Personal Defense

Tue, 05 Aug 2014 09:30:24 -0400

First course begins August 19th, 2014 The S.P.E.A.R. SYSTEM™ (Spontaneous Protection Enabling Accelerated Response) is a scientifically researched & medically reviewed personal defense measure that exploits the body’s natural responses to violence and danger. This survival mechanism, dubbed: Startle-Flinch Response has been scientifically integrated into a series of neuro-muscular drills that teaches individuals how to convert their instinctive reactions into protective and combative tactics. CrossFit Long Island Head Coach, Brian Costello, has spent portions of the last year traveling and studying under the SPEAR system and is officially a Certified PDR Coach. Brian, along with CrossFit Defense Certified assistant, Brianne Jackolski, will finally be bringing these methods of defense and protection to CFLI. The first class begins August 19th, and there will be 2 sections of the class being offered, 1 for males and 1 for females. Each class will be strictly capped at 35 students. Each course will be 6-hours, and meet for three 2-hour sessions consisting of lecture, technique/drilling, and a short workout in each. The course will introduce students to the fundamentals of the SPEAR system, helping understand how to prevent and react to danger, and come out on top regardless of the situation. The course can and will help anyone willing to better understand the SPEAR philosophies and personal defense, regardless of physical strength or combat experience. The course is open to anyone 16 years of age or older. To register for the Personal Defense Course, please use the link below: https://docs.google.com/file/d/0B43PT4NASZZRV3dTSmlRc3JxeTQ/edit

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Mon, 27 Jan 2014 17:10:30 -0500

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Success Stories

Wed, 22 Jan 2014 14:07:42 -0500

Full Schedule

Mon, 20 Jan 2014 12:54:35 -0500

Online Calendar Schedule Key: Blue Gym - 54 Old Dock Rd, Suite EGold Gym (Company Headquarters) - 11 Old Dock Rd, Unit 6CrossFit 101 - Introductory Course (click here for more info)WBC - Women's Bootcamp (voted Best on Long Island 2013)Open Gym - Designated gym hours to work on skill-based movements, lift, make up WODs, and improve anything that needs it. Group WOD: The vast majority of CrossFit is run through group WOD classes. These are fast paced, exciting classes in which groups of approximately 8-12 people will be battling the Workout of the Day (WOD). These classes are one hour long and include warm-up, detailed skill instruction, skill work/technique coaching, and of course a challenging workout. Please arrive a few minutes early to sign in and be ready to go on the hour. Reminders: •Schedule is subject to change. Classes may be dropped or added at anytime due to attendance patterns. At the same time, if there are certain times that would be better suited for you, let us know and we will do our best to accommodate everyone. • All classes are one hour long and begin precisely during the indicated time. There is a cap per class, and you will not be able to book if the class if full. If you arrive late, you may be asked to wait until the next session. Of course we are reasonable, but we need to assure an optimal experience for all athletes and an effective coaching environment for the staff. • CrossFit Long Island is very community oriented and we thrive on camaraderie. If you have an ego, leave it home. Our group classes will have members of all different abilities and whether you finish the workout in 6 minutes or 30 minutes, you are expected to be humble and encouragement is strongly encouraged. We appreciate your understanding.

Phase 3

Fri, 17 Jan 2014 14:48:08 -0500

6+ months of hardcore dedication is a minimum. You do a lot of the WODs as prescribed, or know exactly where you fall in the progression of the movements. You can rattle off your PR's in all the major benchmarks and lifts, and have specific goals to match each one. You program some of your own WODs outside the gym and rarely does an hour pass without you googling a CrossFit article, video, etc. Your friends think your obsessed and/or addicted and they're probably right. Things like CrossFit competitions and CrossFit certifications are starting to creep into your mind if you haven't signed up for one already. You can recite the cues for the Fundamental movements in your sleep and most things outside of CF are seeming to be less important.

Phase 2

Fri, 17 Jan 2014 14:48:01 -0500

Usually 4+ months of consistent CrossFit, but time alone won't bring you out of Phase 1. By Phase 2, your feeling like an intermediate and you never miss a class. You can identify all 9 Fundamental Movements and all the crazy acronyms are finally making sense, in fact you can identify them at first glance. At this stage you could probably help teach a newbie how to do things like kettlebell swings, air squats, and how to use the rower. You may be able do some of the WODs as prescribed and if not, you know exactly when and where you need to scale. Skill based movements are improving a lot and barbell lifts are becoming efficient.

Phase 1

Fri, 17 Jan 2014 14:42:39 -0500

You've set out on your CrossFit journey. The training sessions are fun, exciting, and challenging but there is A LOT to learn. You are starting to recognize certain terms and names of exercises, but you still can't identify all the acronyms (i.e: SDHP, HSPU, P/PP/PJ, OHS, etc). You are beginning to recognize and properly execute the 9 Fundamental Movements but you know they need work. You scale about 90% of the workouts and skills like muscle ups, handstand push-ups, and the Olympic lifts are very challenging. This phase will usually last a minimum of 3-4 months but could last much longer.

Fitness Professional Course

Mon, 13 Jan 2014 14:58:44 -0500

What is CrossFit Long Island Fitness Professional? The CFLI Fitness Professional Course, aka “FitProf” is an innovative project designed to educate and build the future of great CrossFit Coaches and CF Business Associates on Long Island. The course is a comprehensive examination of all things related to CrossFit and the CrossFit industry. At the completion of the course, attendees will be over-prepared to make an impact on the community of any affiliate, effectively coach the general CF population, and become a true asset to any CF business (or develop their own). Of this group of leaders, standout candidates from the CFLI membership base may be invited to continue further steps towards a coaching position at CrossFit Long Island. All other graduates will be assisted by Brian in finding the most rewarding and appropriate opportunities in the local market. Outline:3 Month (1 “semester”) - Approx 80-100hrs15 Lecture / Discussion Classes – 1/week15 Labs (Hands-On Peer-Coaching and WOD sessions) 1/week10-15 hours of Class Observations / Shadowing6 Student-Coaching Opportunities in live CFLI Classes What are they saying about “FitProf”? “…I’ve been a coach and a P.E. Teacher for over 35 years and always enjoyed working out, however, this class has taken me to a different level…” “…Brian’s professional approach to the class is one of the main reasons CFLI is so successful. You don’t have to look too long or far to realize it’s run by one of, if not the best, coaches and affiliate owners.” -Robert “Jacko” Jackolski “CrossFit Long Island’s Fitness Professional course is the quality control CrossFit’s Level 1 Trainer Certification has been missing...” “…Brian’s commitment to quality, and openness to discussion and debate, is refreshing. The scope and value of the course is not limited to CrossFit. Brian constantly welcomed challenges to his own methods and principles, as well as those already widely accepted as gospel. His interests are clearly to challenge every participant (not excluding himself) to deliver a product of substance to any client—and this speaks nothing of his candor in discussing the ins and outs of operations and management of a training facility...” -Jay Pristupa “To be the best you have to learn from the best, and surround yourself with best. If you had the chance to be taught by and pick the brain of someone very successful in your field of interest, wouldn't you take it? That's what this class is all about…” “…I highly recommend it to any individual looking to pursue a career in coaching, any gym owner looking for a way to train their new trainers into being top notch successful coaches in their gyms, or even for an affiliate owner to attend and be able to train their own staff and run a successful Crossfit box.” -Keith Lopez “I tell everyone I know about this Course and would recommend it to anyone who is looking to become more involved in Crossfit. The material you will digest is endless, the knowledge you will gain is invaluable, and the experience you will have is priceless.” -Keri Peragine “I really enjoyed the first professional course offered by CFLI, so much so that I put my graduate courses on the back burner during the semester because I was so much more interested in FitProf (maybe not the best idea, but it worked out fine).” “… I know that I have the knowledge to be able to coach any lift or movement that may come up in a workout, and I’m confident that I can be a positive influence in people’s health and fitness.” -Charlie Appel “This course was absolutely amazing…” “…Since completion of this course I now feel more than confident in my abilities to coach and have actually hit some pretty big PR’s! I wholeheartedly believe that anyone in the CrossFit community would benefit from this course whether it’s to become a future coach, or just improve your skills.” -Jess Kenna Why take FitProf? The CrossFit industry is booming. Opportunities are available that were not available 3-4 years ago, and dedicated CrossFitters have potential to follow their passion and make their love a true career. Entrance into the world of CrossFit coaching is a fairly simple process, however, differentiating yourself from the hundreds (if not 1000’s) of other CF coaches in your area is where the real challenge is presented. This course is a strong step in direction of elite coaching and skill refinement that will help graduates have an immediate professional impact on friends, family, and of course clients. Who teaches the course? The course is taught by CFLI Owner and Founder, Brian Costello. Brian has been named “Best Personal Trainer on Long Island” for multiple years running. He has built CrossFit Long Island from the ground up over the past 4 years, leading a community of driven members to become the most successful group of CrossFitters on Long Island. In doing so, CFLI has been named “Best Gym on Long Island” for 3 consecutive years. Brian has established himself as a leader in the CrossFit movement in the North East by learning and studying from the best CF coaches and affiliate owners on the planet. Over the past 4 years, he has traveled all over the United States as well as other countries (and even continents) to seek the best information available. In the field of coaching performance, Brian has learned directly from world renowned coaches such as Kelly Starret, Matt Chan, Chris Spealler, John Welbourne, Rob Orlando, Brian Mackenzie, Robb Wolf, and many others. Running parallel with his passion for coaching movement and performance, is Brian’s pursuit of excellence in leadership and success. He has traveled great lengths to work personally with the leaders in the industry. Seminars, workshops, “Think Tanks”, and personal mentorships are just the start. The list includes the likes of Seth Godin, Ben Bergeron, John Burch, Andy Petranek, Chris Thorndike, Sean Greeley, and more. The combination of the coaching and leadership focus has brought CFLI to where it is today. What will I learn? Classes 1 & 2: Understanding the Business ● What it means to be a part of the CFLI Team ● Opportunities in this field / company ● The real roles of a CrossFit Coach ● Athlete vs Coach vs Business Associate / Affiliate Owner ● Hobby vs Professional ● Representing your brand ● Y.A.N.Y.C ● Creating the ultimate “3rd Place” ● building a Tribe ● “Build it and they will come” Maybe so, but will they stay? ● Why are they really here? ● Walk the Walk (Never trust a skinny chef) ● Your CrossFit elevator pitch ● “Primal” Pulling vs Pushing ● “Host of the Party” concept ● Will your affiliate be successful? (why Coach Glassman will look at your bathroom first) ● Establishing your value ● Groupon or not to Groupon? ● Death by Discounts ● Downside of selling “Hard Work” ● Make yourself an expert / Eternal student Classes 3-9: The Movements and Performance Coaching The Foundation: ● Midline Stabilization / Bracing / Breathing ● Basic anatomical terms of motion ● The One Joint Rule ● Laws of Torque ● Movement Complexity (Category 1 / 2 / 3) Coaching: (general) ● The Triage Concept ● Macro-Micro-Macro cueing ● What makes a good cue? ● Dependant Cueing / “Disclaimers” ● “Selective ignoring” ● Addressing the individual student ● Addressing the class ● Multi-Tasking ● Remembering why they are here ● Coaching to their goals The Movements: The following topics will be reviewed and discussed for approximately 30 different CF related movements ● Preparing to move (short term prep / long term improvement) ● Proper positions / Technique ● Teaching / Introducing the movment for the first time ● Progressions, progressions, progressions ● Positioning Faults – Identifying and Rectifying ● Understanding the Cause ● “The Tunnel” ● Mobilization Target Area ● SCALING to the extremes ● Increasing efficiency (cueing competitors) ● Coaching the individual vs coaching the group ● Remembering why they are here Classes 10-12: Coaching Applications / Class Structure ● Effective warm-ups ● Time management ● “more than just the WOD” ● Lesson > WOD ● “Host of the Party” (revisit) ● Brian’s Programming Pyramid ● Creating the experience ● “Taking the Wheel” preparing for student coaching ● Components of a Great Class ● Knowing the ability level ● Last second adjustments / thinking on the fly Classes 13 & 14: Theory ● Energy Pathways ● 3 Components of CF ● Fitness to Wellness Continuum ● Intensity ● What is Fitness? ● Understanding the domains ● Programming Spreadsheet / Checklist ● “Primal” movements ● YOUR clients need YOUR programming ● Rhabdo ● Nutritional kickstart advice for your clients ● “School of Fitness” Required Reading: ● Becoming a Supple Leopard by Kelly Starrett ● Tribes by Seth Godin ● CrossFit Level 1 Training Guide ● CrossFit Journal Subscription Coach’s Contact:Brian Costello CFLI OwnerCrossFit Coach(631) 909-4849 Ext. 306Brian@cflongisland.com Certified CrossFit Coach Certified CrossFit High Performance Coach Bachelor of Science in Physical Education

Running & Endurance

Tue, 07 Jan 2014 12:36:15 -0500

Running Clinic Coach Pat and Coach Nicole will take you from the roads, to the beach, to the parks, and show you the style of pose running along the way. You will become a more efficient runner while having a great time running through some of Suffolk County’s great parks and beaches. You’re not a fast runner? You never ran a Mile in your life? You are/were an elite college runner? You run for fun? This course is for you. The workouts will be modified for all ability’s so don’t worry. We invite you to come join us. What to Expect During the Clinic- You will learn the ins and outs of the art of pose running- You will get a baseline score on day one and will be retested the last day to see yourimprovements.- You will find more enjoyment RUNNING than ever before.- Six weeks of fun! Places That You Will Run- Smith Point Beach- Sunken Meadow State Park- South Haven County Park- Patchogue-Medford High School Track Endurance Class Coach Pat and Nicole are going to take you on an adventure. We run, hike, row, and bike all over Long Island. You will learn exciting and new ways to expand your fitness outside of the blue and gold walls of CrossFit Long Island. (Prerequisite: must have completed the running clinic) What to Expect During the Class - You will get a baseline score on day one and will be retested the last day to see your improvements.- You will learn great new ways to expand your fitness outside of CrossFit Long Island.- You will improve your endurance having great experiences at the best parks and beaches on Long Island.- Six weeks of fun! Places We Will Visit - Smith Point Beach- Sunken Meadow State Park- South Haven County Park- Walt Whitman Trail Coach’s ContactPat ScribnerCrossFit CoachRunning & Endurance Coach(631) 909-4849 Ext. 305Pat@cflongisland.com • Certified CrossFit Coach • Certified CrossFit Endurance Coach

Olympic Lifting

Tue, 07 Jan 2014 12:36:03 -0500

CrossFit Strongman

Tue, 07 Jan 2014 12:35:52 -0500

What is CrossFit Strongman?Contrary to popular belief, CrossFit Strongman is a program that has been developed for both men and women of all shapes, sizes, and ages. Its purpose is to integrate strongman movements into the CrossFit model that revolves around constant variation. Through this, we encounter fun and exciting ways to increase our strength while simultaneously enhancing our overall fitness. In Short, CrossFit Strongman is a pathway for all people to gain strength and improve as athletes while having fun in the process. Why Do CrossFit Strongman? CrossFit Strongman has a variety of workout formats and incorporates “odd objects” that would never be seen in a traditional gym. Not only does this present an environment resembling an adult playground, it also helps us better develop functional movements that we frequently use outside of the gym. Since strongman object are less convenient to lift than a barbell, we become more efficient at lifting loads that we encounter in our daily lives, like lifting a grocery bag or even a child. Likewise, our performance will also improve when we return to using more convenient equipment, like a barbell. The practice of CrossFit will also improve our grip. Although grip is an incredibly important component of working out, it is even more vital for our survival in general. As humans, we constantly grab or hold different items throughout the day. If you tried to spend a day without using your grip, you wouldn’t be able to open most doors, fix or manipulate items, open jars, shake another person’s hand properly, or perform countless other tasks. CrossFit Strongman can improve our overall fitness and prepare us for any surprises that life sends our way. Our Program CrossFit Long Island Strongman is a Sunday morning course that runs within a 6 week block. The duration of each class will be from 90 minutes upwards to 2 hours and they will be held both indoors and outdoors at our “Blue Gym” facility. Since the movements are learned quickly, there are no prerequisites to attend. Our program is open to current CFLI members and non-members alike, but each section is limited to the first 9 athletes that sign up. The following sections will open shortly after the culmination of the current block, so a waiting list will be established for all that are interested. SectionsStrongwomen: Classes begin at 8am at our “Blue Gym” facility.Strongmen: Classes begin at 10am at our “Blue Gym” facility. LocationCFLI “Blue Gym”: 54 Old Dock Rd. (Unit-E) Yaphank, NY Classes May Include: Atlas Stone Lifts/Carries Axle Bar Lifts Farmer’s Walks Keg Lifts/Carries Log Lifts/Carries Prowler Sled Pushes Sand Bag Carries Tire Flips Yoke Walks Zercher Carries And More… Single Block 1½ - 2 Hour Session / Week 6 Week Program Course Payment: $150 (~25 / Training Session) This is a single 6 week block of classes. If you would like a basic taste of CrossFit Strongman, this is a good place to start. Single Block 1½ - 2 Hour Session / Week 6 Week Program Course Payment: $180 (~30 / Training Session) This is a single 6 week block of classes. if you would like a basic taste of CrossFit Strongman, this is a good place to start. Single Block 1½ - 2 Hour Session / Week 6 Week Program Course Payment: $210 (~35 / Training Session) This is a single 6 week block of classes. If you would like a basic taste of CrossFit Strongman, this is a good place to start. Double Block 1½ - 2 Hour Session / Week Two 6 Week Programs Course Payment: $240 (~20 / Training Session) Here is a pair of 6 week blocks with a short break between. Try this if you already plan to take this course multiple times. Double Block 1½ - 2 Hour Session / Week Two 6 Week Programs Course Payment: $300 (~25 / Training Session) Here is a pair of 6 week blocks with a short break between. Try this if you already plan to take this course multiple times. Double Block 1½ - 2 Hour Session / Week Two 6 Week Programs Course Payment: $360 (~30 / Training Session) Here is a pair of 6 week blocks with a short break between. Try this if you already plan to take this course multiple times. Coach’s Contact:Erik GormanCrossFit CoachStrongman Coach(631) 909-4849 Ext. 301Erik@cflongisland.com Certified CrossFit Coach Certified CrossFit Strongman Coach Bachelor of Science in Education

Specialty Courses

Tue, 07 Jan 2014 12:30:54 -0500

CF Kids/Teens: Facility

Thu, 26 Dec 2013 11:22:57 -0500

CFLI Kids/Teens Facility The same tools used for the most premier Strength and Conditioning facility on Long Island, magically become transformed into obstacle courses, agility courses, and learning mechanisms for the youngsters. In addition to modifiying the "adult" equipment, things like tumbling mats, and lightweight/plastic fitness equipment are strategically mixed in to the classroom to create a safe and exciting atmosphere where fun and fitness go hand-in-hand. . . . . .

CF Kids/Teens: Getting Started

Thu, 26 Dec 2013 11:06:32 -0500

Getting started with CFLI Kids/Teens: Getting started is easy! You're already in the right place. Take a look around and read up on the program as much as possible, as well as heading over to www.CrossFitKids.com. Once you are ready to get your child enrolled, give us a buzz and talk to a coach about getting registered in the next season of CFLI Kids/Teens. Contact: 631.909.4849 Enrollment: CFLI Kids/Teens is broken into 10-week seasons.The next season will run from:October 17th - December 23rd. We now offer 3 different developmental levels:1) CFLI Kiddies - Ages 4-62) CFLI Kids - Ages 7-123) CFLI Teens - Ages 13-16 The time slots for the Training Sessions are as follows:1) Kiddies - Saturday 12:15-1pm (1x/week)2) Kids - Tuesdays and Thursdays 4:30-5:30pm 3) Teens - Monday and Wednesday 3:30-4:30pm ...

CF Kids/Teens: Mission

Thu, 26 Dec 2013 11:03:40 -0500

... ... Mission of CFLI Kids / TeensCFLI Kids/Teens has been established based off the principle that fitness should be FUN. We incorporate kids of all ability levels and instill life's most important values about maintaining a healthy and fit lifestyle. Our "Exercise in Disguise" strategies mixed in with some ol' fashioned hard work enable us to help the Kids reach their potential as young athletes. With facing challenging tasks on a daily basis, CFLI Kids understand that not everything in life is easy at first, but they will succeed eventually. We are confident in our ability to create physically capable and emotionally confident young boys and girls, fully prepared for all of life's challenges. . Brian CostelloOwner CFLI Kids/Teens Also graduating with a Bachelors Degree from SUNY Cortland, Brian took his love for fitness and working with children to the next level by earning his CrossFit Kids Certification and adding a CFLI Kid/Teens program here at CFLI. Having a special interest in Elementary Phys Ed came naturally to Brian as he loves the enthusiasm and willingness to learn and play from the youngsters. Between CrossFit Long Island and the CFLI Kids/Teens program, Brian has visions of building physically capable and healthy families from the toddlers all the way up to the grandparents. For more information in Brian, click here. Ian FogartyDirector of CFLI Kids/Teens Between a Bachelors Degree in Physical Education from SUNY Cortland, a CrossFit Kids Certification, CrossFit Level 1 certification, and a fun-loving personality, Ian has all the ingredients for CF Kids instructor, and it's no surprise that he is a fan-favorite of CFLI Kids of all ages. Ian brings an energy into the kids classroom that is highly contagious and creates the perfect environment for students to not only learn all about health and fitness, but have a blast doing it! To learn more about Ian, click here and scroll down. Nutrition: With the obesity epidemic sweeping the nation, and the lack of effort and caring by the Public School Systems, CF Kids is the perfect gateway for instilling proper eating and lifestyle habits. Even the youngest levels of CF Kids will begin to learn not only the importance of proper nutrition, but how to practice healthy habits both at school and at home. Although taught in a fun way, the importance of these values will be made clear right from the start and will pave the way for a long healthy life.

Schedule

Thu, 26 Dec 2013 10:18:16 -0500

About Us

Thu, 26 Dec 2013 09:51:42 -0500

Our mission at CrossFit Long Island is to build a physically fit and capable community of dedicated members both young and old, and enable them to enhance and improve their lifestyle physically, mentally, and emotionally. We do this by embracing challenges, pushing our physical limits, and continually striving to be "better than yesterday". We learn new skills, master old skills, and break down barriers on a daily basis. Oh, and we have a helluva fun time doing it! Brian CostelloOwner / Head CoachCrossFit Long Island"Maximizing Human Potential"

CrossFit Kids

Thu, 26 Dec 2013 09:43:45 -0500

What is Crossfit Kids & Teens?CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor) no matter what age. CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness and sports. In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. With a network of over 2000 CrossFit Kids Coaches, CrossFit Kids is being implemented in well over 1,100 schools form preschools to high schools with before-and-after school programs and integration into Physical Education curriculum. Workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. Why Do CrossFit Kids & Teens?A great part of this program is that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating. The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Coaches here at CrossFit Long Island. When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing. Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. With workouts that are scaleable, CrossFit Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress. Most importantly it’s FUN! . Coach’s Contact:Ian FogartyHead CoachDirector of CrossFit Kids(631) 909-4849 Ext. 303Ian@CFLongIsland.com Certified CrossFit Coach Certified CrossFit Kids Coach Certified Strength & Conditioning Coach Bachelor of Science in Education-Physical Education . . . . .

Enrollment

Thu, 26 Dec 2013 09:42:02 -0500

. . Being a student here at CrossFit Long Island far exceeds the benefits of a normal gym “membership”. As a member of our team you will be put through high intensity workouts in which you will be coached by a CrossFit Certified Coach from start to finish. The small group atmosphere creates a perfect opportunity to receive individual instruction and attention from our trained professionals. All workouts are scaled to meet the individual needs and abilities of every client. If you’re looking to pay a flat monthly fee for access to a commercial gym where nobody knows you, coaches you, or cares about your progress, click here. If quality is what you seek and you are looking to make a legitimate investment into your health and fitness, you have come to the right place. As a student here you are far more than just a “number” that owes money on the 1st of every month. You are part of a team and your goals are as important to us as they are to you. Every Coach here will know your full name, your background, how long you've been training here, any injuries or illnesses that may need attention, etc, and you'll get to know us too. We keep it personal and our community is our backbone. If you're down for working hard and having fun with some pretty cool people, we definitely have room for you. Newsflash: Gold's gym, the YMCA, and most other commercial, "big box" gyms in the area cost less than we do. We run an entirely different type of program and we do not compete on price, we compete on quality and value, and we are confident that we stand above the rest. We have Training Programs that include 1x/week, 2x/week, 3x/week, 4x/week and Unlimited Sessions/week, with corresponding lengths to help meet your goals. The rate per training session ranges from $10 to $25, depending on those variables and your goals. If you are ready to take control of your own health and future, improve your lifestyle and eating habits, and work pretty friggin' hard, you're in the right place. What makes us different? Check out our friends at CrossFit New England for an idea... One on One Personal Sessions can be scheduled by contacting info@cflongisland.com

FREE Intro

Thu, 26 Dec 2013 09:41:47 -0500

ssd S We have over 20 FREE Introduction time slots per week, and you can reserve one right now. It's simple, use the calendar below to find a good time slot for you, and fill out your information. Once you're registered we will give you a buzz and chat for a little, answering any questions you may have. The deposit for this private session is $50 and officially reserves your spot. Upon completion of the Private session and the group session, if you feel CFLI is a good fit, the deposit can be used towards your training program. If not, the deposit goes directly back into your pocket. Appointment Registration .The CrossFit method is a very unique fitness program and no two CrossFit facilities are alike. All CrossFit Affiliates are privately owned and operated, each with it's own unique characteristics. We are not part of a franchise or a chain. Our members and staff are one of a kind. There are a lot of CrossFit gyms on Long Island, but there is only one CrossFit Long Island. Here at CFLI we take a great pride in our level of training and we make a conscious effort to get to know our clients the best we can. In order to do this we require new candidates to complete a FREE Private Introduction. We use this 1-hour session to meet privately with anyone intersted in learning about our program, and it gives us a great opportunity to learn about YOU. This is not only an introduction to general CrossFit, but to the teachings and philospohies of CrossFit Long Island specifically. This private training session is FREE, and also comes with a FREE Trial Group Session as well. . The Introduction is designed to take an interested candidate with no CF experience and educate them on the principles and foundations of CrossFit, optimal health, and general fitness. This session is a crucial base for building a great personal relationship with our new members, touches on the beginning stages of CrossFit movements and skills, and explains the philosophies of the award-winning CrossFit Long Island program. The new and improved private introduction provides ample time for us not only teach you about what we do, but to truly learn and understand you and your goals. The session will help you understand the physical challenge of the CFLI program, as well as learn and understand first hand the importance of scaling and individualizing the workout to fit your currrent abilities. In this session you will get to experience a CrossFit "WOD" (Workout of the Day), called the Baseline, and be coached closely by a member of the professional coaching staff. After the introduction, and the trial class, you will have a greater understanding of how the CrossFit Long Island program can be incorporated into your life, and how well you will fit into our community. If you want a head start, (or to look really smart during your Intro session) check out these quick videos on the components of CrossFit: Constantly Varied Functional Movements ... High Intensity

What is CrossFit

Thu, 26 Dec 2013 09:41:40 -0500

. CrossFit is a fitness revolution that challenges the ideas of conventional fitness programs and is rapidly re-defining everything we know about being “fit”. In short, CrossFit specializes in not specializing. We aim to achieve a broad, generalized fitness in which we obtain a sufficient work capacity across all ten fitness domains (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy). We do this through constantly varied, functional movements, performed at high intensity. Routine is the enemy.CrossFit has been used to train Olympic athletes, professional athletes, senior citizens, children, individuals with both physical and mental handicaps, and everyone in between. The program is infinitely scaleable and can easily be adjusted to meet the needs of any individual.So whether you’re training for an elite level competition, or have been sitting on the couch for the last ten years, CrossFit is exactly the program you are looking for.For more information check out the following link:What is Fitness? (CF Journal) Let me tell you about CrossFit... ANYBODY can do this... It's a lifestyle... It's a challenge... Have a competitive side? Give yourself something to train for....

Our Facility

Thu, 26 Dec 2013 09:41:26 -0500

.. Our headquarters is located at 54 Old Dock Rd., Unit E, where we cover roughly 5,000sq/ft. CrossFit Long Island boasts one of the largest CrossFit training facilities in Suffolk County. Our facility is equipped with several thousand pounds of Olympic Weightlifting plates, lifting platforms, climbing ropes, gymnastics rings, medicine balls, plyometric boxes, pushing sleds, Atlas stones, Concept 2 rowers, tractor tires, and hundreds of pounds of both kettlebells and dumbbells. The use of this equipment in conjunction with the warehouse format (high ceilings, wide garage door openings, abundance of open space, ect.) creates optimal space and ample opportunity for our members to reach elite fitness. This facility, combined with our unbeatable Coaching staff, create a high energy environment and the finest of instructional atmospheres. This is the perfect recipe for top tier training. ... ... ...

Our Mission

Thu, 26 Dec 2013 09:41:19 -0500

Hall of Fame

Thu, 26 Dec 2013 09:41:10 -0500

Success

Thu, 26 Dec 2013 09:41:03 -0500

Dennis Keeley My first recorded Crossfit class was on 1/2/12 (January 2, 2012). Before joining I had been involved as an instructor and competitor in Mixed Martial Arts and Kickboxing. Shortly after achieving my teaching certifications and black belt, I sustained an injury to my left shoulder during a tournament which pretty much ended my career. After surgery and over 8 months of rehabilitation, I tried getting back into just the workout aspect of it, but it was difficult to go there without someone hounding me to compete again. Sadly, it got to a point where I just had to walk away. For about 3 years I struggled to find a workout that would satisfy me and make me want to go every day. I don't remember how I discovered Crossfit, but I knew that it looked like something I would love. Once I decided to join, I set a goal for myself to get my MMA body back as I was now over 220lbs and a size 36" waist. But I had also been hearing about events such as the Tough Mudder, Warrior Dash, Spartan Race etc. I put it in my mind that I would choose the one that seemed most challenging for me and gave myself a timeframe in which I wanted to feel like I was in shape for one. In my mind, I told myself that I needed one full year of Crossfit training before I even feel like I'm ready to go for it. The first few months were extremely challenging and yet the most fun I've ever had in a workout and that includes the Strongman Classes. I was seeing some pretty good results in the mirror, but most importantly, I was regaining confidence in myself because of what I was accomplishing in class. Things that I'd never thought I'd ever do, or do again as a result of my injury, were becoming almost daily achievements. That feeling of accomplishment alone carries you throughout your day and week. A few months in I was introduced to my first Paleo Challenge. Surprisingly with my extensive background in the health and fitness industry, I couldn't remember ever hearing about The Paelo Diet before. Once I learned what it was, I was 100% committed to doing it. I have to say, the first week or so I was having withdrawal dreams but I quickly found it giving me some results. By following the diet, I noticed changes in my waistline and energy level very early. Results are addicting! The 40 days that I had to stay in that competition were probably the biggest turning point for me. I found the diet much more simpler than people were saying it was and by that I mean it was simple to follow and stay with. I found myself not only planning my meals out better, I was also planning out may day and week in a much more organized way. I noticed my mood had changed for the better. I would have sustained energy throughout the day without the help of extra caffeine. The list goes on and I believe it's all because of eating clean and being religious with my Crossfit. . Not only am I surprised to accomplish things I never thought I'd do such as handstand push-ups, muscle-ups on the rings or bar, or anything that requires me lifting something over my head without pain such as a keg or a barbell, I'm surprised at the rate in which I'm accomplishing these goals. I feel that by being committed and being consistent with my training and diet, I've been achieving goals far ahead of the deadlines I have set out for them to be achieved As a result, I took first place in the men's division the Paleo Challenge in the Spring of 2012 and I participated in my first Tough Mudder well before the one year or more deadline I had set for myself. According to the Tough Mudder website, the average participant finishes the 12 mile, 26 obstacle course in 3 hours. I finished it in 2 hours and 35 minutes and RAN the entire time. This is not something I could've done before and this is not something I expected to be doing so soon. Within the first 6 months of doing Crossfit, I was able to see results that I don't think I ever saw in the 11 years of kickboxing and MMA I did. Today I can proudly say that I have lost over 46lbs and am wearing size 30"waist jeans! I'm a at weight I haven't been since high school and I feel like I'm just getting started. And if this is just the beginning for me, I can't wait to see what the future holds at Crossfit Long Island. I've never received so many compliments on how I look as I do now, even from complete strangers. When it comes to my health and fitness, I always followed the philosophy that if you want as others have you must do as other do. I used to be the guy that would go up and ask people who were in great shape how they did it and what their secret was. Now I'm getting a taste of what it's like to be on the other side of that as I find more and more people asking me those questions. But the most important thing for me is feeling like I regained my confidence. Every day that I come to class, whether or not I hit a new personal record or complete a workout as prescribed, I keep in mind that it's never truly about that. I may not be the competitive type that many people seem to be in class. I may not be the fastest, strongest, most agile or accomplished person here. That's perfectly fine because that's not what I came here to achieve. This is only a competition with myself to do better. The only person I have to be better than is the guy I was yesterday. Every failure is a success here. If there are things you can't do the first try or the first 10 tries, every time you attempt to get better helps you get stronger and you find yourself getting in shape without even realizing how much all the times you failed have actually worked in your favor. -Dennis Monkey Boy Keeley Mark Nine “Crossfit & Paleo for Life” To quote the late herb brooks “Great moments are born from great opportunity!" A great opportunity is exactly what I got when Crossfit and the paleo lifestyle was introduced into my life. I will now explain how Crossfit and the paleo diet have changed my life as well as some of the struggles that I have faced over the past few months. It all starts with me, Mark Nine, a 25 year guy who was at a crossroads with both my mental and physical well-being. Growing up I was always very active playing most sports but primarily I focused on ice hockey. I played youth hockey, then on to juniors, and ultimately college. I was always in great shape but the diet was never my strong point; yes I was a sucker for the carbs and candy! In my third year at the collegiate level I sustained my 6th concussion which ultimately forced me to quit playing hockey. At this point the pizzas chocolate and beer really caught up to me. I eventually made my way out to the strong island where I meet a colleague named Ted. At this point I was 225lbs and disappointed in my appearance and overall physical health, which in turn weighed on the mental side. Ted pestered me for a while to come and try the "Crossfit" saying it was awesome and all levels were welcome. Finally Ted succeed and I went to my first class I can remember it like it was yesterday it was a 5 RFT including lifts like the one that makes your legs hurt, and the one that takes your breath away, and don’t forget a few burpees sprinkled in. After that I was hooked! I signed up shortly after and this is where the changes started to take place. I immediately started seeing changes in my attitude as well as physical features. I lost a few pounds and was infused with this new found energy. All though it was tough, seeing many of the beginning days I struggled to walk up the stairs at work, I loved it. The competitive atmosphere and the camaraderie between fellow Crossfit goers and the lovely coaches made the workouts not only challenging, but fun. Now a few weeks in and full engulfed in the Crossfit lifestyle I started hearing about the paleo lifestyle and upcoming paleo challenge. Once again it took a little convincing from my pal Ted but I caved and went to the meeting. All early indications inside my head said, forget that I am not giving up my beer or my pasta and all the other delicious things I’ve come to love over the years. I went home that night and looked in the mirror and realized that this is the one thing that I have never tried challenge myself with and now was the time to do so. During the paleo challenge I encountered several hurdles. After the initial detox, (which really sucked by the way) I ran into cravings. But with fruit and a little self-will I was able to curve the cravings. I can remember that it was not until 2 weeks in, when I started to see results physically as well as in my WOD performances, that I really took hold of the full lifestyle. As I mentioned earlier I have had several concussions while playing ice hockey. What you may not know is that I deal with headaches every day. Some days are better than others but yet I will always have a headache. Since starting the paleo diet not only have I lost weight, inches in the waist, and gotten stronger but my headaches have improved. This was a big help to keep me going during the challenge and it will be a big reason for me continuing the lifestyle. In summary Crossfit and the paleo challenge has set me up with a new outlook on my physical and mental well-being. I can honestly say I love Crossfit and all the things that come with it from the community atmosphere to the competitive drive. With such a brief Crossfit career my summary is short, but I now know with a little focus and determination I can achieve any goals I set my mind to. “The Proof” Day 1 Day 60WaistDay 1: 38 15/16 " / Day 60: 34 1/16 "Hips Day 1: 44 7/8 " / Day 60: 36 5/8 "Chest Day 1: 42 1/2 " / Day 60: 41 3/16 "ThighDay 1: 23 1/4 " / Day 60: 23 1/16 "Arm Day 1: 14 3/16 " / Day 60: 12 5/8 "WeightDay 1: 219 / Day 60: 181 Marty “Beast Bar” Accardi Crossfit...I remember my 22-year old nephew coming home from school one summer talking all crazy about this new hardcore fitness regimen that he'd started following. Crossfit, he called it. He told me about all the heavy barbell lifting, the lung-busting endurance workouts. Told me about WOD's, about Burpees, about girls named Fran, Helen, and Grace. Told me how he'd sit at his computer every night, hitting refresh, waiting to see what tomorrow’s workout would be. Showed me his 2-pood kettlebell in the garage, how to swing it. I couldn't even lift it. Crossfit...some extreme fad for adrenaline-junkie young athletes right?. I guess. But me? a 38 year old office-working, television-watching, junk-food eating new dad? I don't think so. But I was fascinated... It was a year or so later, when CFLI was about to open its doors, that I started thinking about it again, I'd had a Bally's membership for over 10 years. 8 bucks a month, couldn't beat it. Once a year I'd start going again, try to lose weight and get fit. Inevitably I'd be back on the couch again. There was just no motivation to keep going. The physical results were minimal, and the atmosphere? Please. No one knew who I was, no one cared. Everyone just doing their own thing, lifting things up and putting them down. Running in place, riding ellipticals, whatever the F that is. If I was ever gonna make it, I knew wanted something different. I NEEDED something different… Another 6 or 8 months passed until I finally walked in the door @ 54 Old Dock Road for my baseline workout. I was fat, I was listless, and I was just plain pathetic. But more importantly…I was ready. Ready to change my life, once and for all. I was ready to put it all in the hands of Coach Cos and CFLI. That was February 5th. I weighed close to 240 pounds, I was soft, I was weak, and I nearly threw up after 10 minutes. But I left there that morning feeling something, knowing something had just begun… Its September now, and I’ve spent the last 8 months rebuilding my life. I’ve been at that box religiously, giving it everything I have, physically and mentally. And it has given back so much more. It has given me the confidence, in mind, body, and soul, to believe there is nothing that I cannot do. I don’t really know how else describe my experience other than to say that I am reborn. I’m living life the way I wish I would have for all these years. I’m 40 now, I weigh under 210 pounds, and I look and feel better than I have in my entire life. I have changed the way I approach my life in so many ways. CFLI has strengthened my family, it is helping me to pave the way to a healthy lifestyle for my children, and it has brought me into a community of amazing people. It’s even brought me a new business venture. To me, the friendship, support, care, and motivation provided within this wonderful community is truly the backbone of what Crossfit is about. So I give thanks, in a way that I can never repay, to my nephew, Coach Costello, to the rest of the trainers, Brianne, Pat, Ian, and Trav, and to the men and women who grunt, push, sweat, and fight through these WOD’s at my side every day. BEFORE AFTER Peggy Scribner 9/22/10 MY CROSSFIT MATH Last time I had a gym membership - 30 years ago Last time I played an organized sport - 18 years ago Date I joined CrossFit Long Island May 1, 2010 My total weight loss since that date - 30 lbs My body mass index (BMI) - 20.6 My age - 49 What I have relearned about myself in the last 145 days: My potential – infinite Billy Walsh Billy's story coming soon.... Ann Kazaks 12/31/10Today I climbed the rope to the top! I first tried when I got to class and got almost to the top but chickened out. I tried a few more times but each time was worse than the time before. I was really annoyed with myself! At the end of class, with the support of my friends and coaches at CF I got to the top!!!!! It was a great feeling. I looked at my goal sheets in my journal and saw that that was my goal for the YEAR! So after two months, I was already able to meet that goal, which is something I avoided my entire life (I would sneak to the back of the line in gym) and now here I am, at 49 years old, doing something I would never even attempt before. So, thank you to CF, especially Brian, Ian, Brianne and Pat for always pushing and encouraging me to do things I never would have thought I could do! It is now 8 months later. I think I will add just a few notes… I have lost almost 25 pounds, have gained strength that I never imagined I would. I can do a hand stand (against the wall) a kipping pull up and a ring dip!! So much has changed for me both mentally and physically. I even wore a bikini in public at the beach all summer long (I have not owned one in over 20 years). So I will thank all the amazing coaches again, and all of the wonderful and inspiring people I get the pleasure of going to **** and back with every WOD! My CFLI women's boot camp ladies are the best group of women I have known. We are one!Thank you! Go ahead, taste the kool aid, you will thank yourself over and over!-Ann Kazaks Gabriella Toscano Where to start? I could write endless pages on my LOVE for CF Long Island. I walked into this box nearly a year ago, looked around and said, "This can't work, they have like 2 machines, and none of them are cardio machines"! I did my consultation and could not walk for 2 days, no joke! My first WOD with Coach Ian, and I will never forget this, was 100 BURPEES FOR TIME!! Now those of us that know how horrible and frightening of a WOD that is, feel my pain. I was like "excuse me, a what? What is a burpee?" Ian laughed and goes is this your first WOD, you can do 50! I was like what, no I'm doing the 100, these things cant be that bad! (Here I am thinking, I go to the gym every day, teach spin, I'm in shape), YEA OK!!! After 30 I was like these people are INSANE and CRAZY, this is NOT normal!! But I did the 100, never looked back and only progressed from there! I now have become a full fledge CF addict, I stalk the CFLI website, facebook page, Crossfit Lisbeth and many others. I can't wait to see what the WOD of the day is going to be! RX and PR are my favorite letters in the alphabet. The first time I RX'd a workout, I was on cloud 9 for days to come! The 60 minutes I spend here is the best part of my day, it's my time to learn, get stronger and succeed. I leave this box feeling like I can do anything, literally! The camaraderie that comes from this community is unmatched by any other place I have ever been a part of! I could tell you family stories about some of these awesome people I work out with, coaches included. It feels good to know people know you by your name and they know who you are, what you do, what weight you should be using, how much to push you- simply amazing, what a feeling! I have learned I needed to stop my obsession with the scale (thank you Brian! this was so hard for me). I weigh more now than I did when i started crossfit, by about 10 lbs, however, I can fit in a size 2 pants- go figure! I can wear clothes I wore 4 years ago, and that feeling is amazing to me! I love to wake up every morning and put whatever I want on, because I KNOW IT FITS! I get endless compliments on my toned legs, or arms, and all I say is Crossfit! I feel stronger and better everyday. I'm turning 30 next year and was dreading it, but now I'm like "bring it on!", I don't care, I feel better now that I have EVER FELT IN MY LIFE! I cant describe how CrossFit has turned my life around, the people, WODS, community, love, it's just endless and I am so proud to be a part of an amazing community! Thank you Brian and staff for doing what you do everyday, your all an inspiration and have NO IDEA how thankful and appreciative I am for you guys!!

Nutrition

Thu, 26 Dec 2013 09:40:56 -0500

.. Here at CrossFit Long Island we believe that the term “CrossFit” is not only about the exercise regimen, but daily choices we are faced with in life. These decisions include food. We strongly believe that a commitment to the CrossFit program is only part of achieving your fitness goals. We all know what you put into your body will directly impact your success. We promise we won’t prescribe fad diets. Instead we recommend eating a balanced diet that will help your body run at its optimal level for physical and mental needs.What Should I Eat? SimplicityIn plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.For more information check out these links!CrossFit Journal #21CrossFit Journal #15Robb Wolf's Nutrition BlogPaleo BrandsMark Sisson's Daily AppleZone BlocksOr ask any of our coaches for more help!(Courtesy of CrossFit.com) Stay tuned for our next Nutrition Challenge....Erik "Gormo" Gorman is the original champion. Will you be the next winner?Erik's improvements in just 26 days:

Getting Started

Thu, 26 Dec 2013 09:40:44 -0500

Getting started is simple, you’ve already taken the first step. CrossFit is infinitely scaleable and can be individualized to help meet the needs of anyone. Whatever your current level of fitness is, whether a NCAA athlete or a couch potato, you’re ready for us and we’re ready for you.If you are interested in getting started, call us to register for your CrossFit 101 introductory course. CrossFit 101 is a class designed to take an interested candidate with no CF experience and educate them on the principles and foundations of CrossFit, optimal health, and general fitness. This 1-week course is instruction intensive and focuses not only on the beginning stages of CrossFit movements and skills, but explains the philosophies of CrossFit and the details of the award-winning CrossFit Long Island program. The new and improved 3-session introduction provides ample time for us not only teach you about what we do, but to truly learn and understand you and your goals. The full week of training will help you understand the physical challenge of the CFLI program, as well as learn and understand first hand the importance of scaling and individualizing the workouts to fit your individual abilities.In this class you will get to experience 3 CrossFit lessons and workouts coached closely by our professional coaching staff. By the end of the week you will have a greater understanding of how the CrossFit Long Island program can be incorporated into your life, and how well you will fit into our community. A full week of training will help you know exactly which one of our Training Programs is right for you.The class will meet on Monday, Wednesday, and Friday from 8:30pm to 9:30pm for one week. There will be plenty of opportunity for questions about our training, discussion about your goals, and of course time for US to understand YOU so we can maximize your time here and help you get where you've always wanted to be. To register for the program or to learn more details about anything related to CrossFit Long Island, call our office at 631.909.4849 to chat with a coach. After CrossFit 101, you will be able to jump right into our Group training sessions, no “On-Ramp” class, no “Elements” classes. You will be placed in a group of equal ability members and get started right away. Yes, these will be appropriate for you’re current level of fitness, but challenging nonetheless. ..

WOD

Tue, 24 Dec 2013 10:39:48 -0500

Contact

Tue, 24 Dec 2013 10:39:43 -0500

Coaches

Tue, 24 Dec 2013 10:39:37 -0500