Remember tomorrow Saturday the 22nd of November the gym will only be open for the 8 and 9am classes.
There will be no 10am class the gym will be closing once the 9am class has started, if you are looking to be in the video that is being filmed at 9am be there before 9am ready to go.
DO NOT SHOW UP LATER THAN 9am, the door will be locked.
There was a lot of money spent for this video and we won’t be having people strolling in late in the middle of it so seriously don’t come late.
*****I will not be posting an RX weight for the wod’s anymore, I’m leaving it up to you to choose a weight or you can ask the coach for a weight that will be beneficial for YOU to use during the wod, not someone else. This is a good thing for several reasons, number one you will learn what weights are good for you and you only instead of never knowing what weight should be done and also we won’t have people using the Rx weight anymore that shouldn’t be anywhere near that weight which will lead to less injuries, or more depending upon how big that person’s ego is that is choosing the weight. So it could back fire on me soon enough.*****
Here are the workouts for Saturday so you can plan your workout days accordingly.
First there will be a 10 minute amrap.
The regular version will be
3 Bar Muscle ups
6 Handstand push ups
9 Box Jumps @30″
The scaled or modified version will be
5 Pull ups
10 Push ups
15 Air Squats
There will be a short rest so I can get my hair and make up done, maybe get rid of some of those wrinkles on my face.
Damn crows feet.
The next wod is an 8 minute Amrap Barbell Complex
6 Hang power clean
3 Split or Push Jerk
The scalability will be the weight. (Make sure every movement is done to perfection just like I like my steak!)
THIS IS IMPORTANT, THESE ARE THE ONLY WORKOUTS THAT WILL BE GOING ON FROM 9AM TILL 10AM
DO NOT TRY AND DO ANOTHER WOD OR SCALE THESE WODS AS TO YOUR LIKING. THIS WILL NOT BE HAPPENING SO DO NOT SHOW UP IF THAT IS YOUR INTENTION.
Once again I thank you and may God Bless All of Us
Workout for Friday the 21st
5 Reps @65%
5 Reps @75%
85% till failure.
Perform each exercise all out for 1 minute
Box Jumps @30/24
Kettlebell Snatch (If you just can’t get it, do swings)
Rest 1 Minute
Do This Four Times for a total of 16 minutes
Score is Reps
An unfamiliar position for our friend Felicia until she started Crossfitting with us.
Felicia was a huge proponent of Yoga before she came to try Crossfit and followed the Laws of yoga religiously.
Until now she realized this:
So we all hear how awesome yoga is for you & I agree. But I gotta say, I’ve been practicing yoga for 15 years and last night I had an epiphany. I’ve been CrossFit training for a year and a half, (although I was side lined for 7 months with a broken ankle requiring surgery) and I feel so strong, so healthy, & good in my body that I questioned if I actually feel better during my CrossFit training or my Yoga practice? Well, the answer may surprise you.
The yoga practice I have is definitely intense & postures are held for breaths.. But all too often I found myself contorting my body in flexibility that felt too much. Then there’s all the thinking! I know, not supposed to think. Right? That’s what yoga is supposed to do. See in my CrossFit training you have enough time to think, you focus on getting the task done, efficiently, safely, & dynamically. I realized last night that in CrossFit I actually experience that potent stress reliever similar to the meditation benefits of my yoga practice.
I’ll always practice yoga because I do love it. But nothing like the drills & WODs at CrossFit Central LI make my injuries feel as if they don’t exist. My orthopedic surgeon is amazed at the things I can do at 48. I have never felt better than I have the past 6 months, post recovery than when I stepped back into CrossFit Central LI.
Moral of the story: CrossFit and the Coaches at CrossFit Central LI make me feel all zen & badass ALL AT THE SAME TIME.
Namaste – now let’s crush it!
This was written by Felicia a true yoga nut.
Maybe the tides are shifting?
People starting to realize the truth about Crossfit instead of bad mouthing it?
Are the nay sayers finally embracing Crossfit for it’s benefits instead of bashing it for it’s negatives?
Crossfit has negatives?
Yes you can have the issue of feeling too Fucking Good!
*****The Sweatshirt order is extended another day due to the confusion over the order sheet on the desk and ordering through the website. If you ordered through the sheet on the desk you have to reorder through the site, we are not using the sheet that was on the desk. YOU WILL NOT GET THE SWEATSHIRT IF YOU ONLY ORDERED IT FROM THE SHEET ON THE DESK, YOU HAVE TO ORDER IT TO THE EMAIL THAT WAS ON THE SITE REGARDING THE SWEATSHIRTS*****
5 Reps @65%
5 Reps @75%
One set till failure at 85% Make sure it’s failure
Every minute on the minute for 16 Minutes
Alternate each minute with:
Power Cleans and Power Snatch
So for the First minute Complete 5 Squat Cleans
For the Second Minute Complete 5 Squat Snatch
Here’s the weight your going to choose:
Can you perform the movement with perfect form?
Can you perform the movement with perfect form when your tired?
Is the weight difficult but not so much to the point were you’re going to not be able to get it off the ground after a bit?
Can you perform full range of motion with the weight? Ala elbows up higher than 0 degrees.
Is this weight going to take less than 30 seconds and allow me at least 30 seconds of rest?
Is this weight going to be tough enough where I will get a tough workout or is it going to be so light that I can use one hand? (Cara)
Based on those questions pick a weight
Just to give you a guide to go by.
I’m thinking top weight 185/125
Mike and Alicia
A wonderful couple that have been with us for a long while now, Alicia is turning 29 this Saturday a ways away from her counterpart who’s only 27.
They are actually not that long from their wedding day.
Yes another young couple thrown into the graces of marriage.
I’m curious to find out what you think is more difficult, Marriage or Crossfit.
Let me know in the future.
Complete each movement till failure then rest as needed
4 Rounds total.
Deadlift 50% 1 rep max
Knees to Elbow
Your score is total reps for all 4 RoundsRead More