Wednesday, February 22nd

5 February 22, 2012 in The Daily WOD by

Victoria and Patty, they print the workouts up everyday to keep track of their progress.  Vital to your training.  You need to know not only what time to shoot for to beat an old time but also your 1 rm on all your lifts helps to decide your weight for the met cons.  Anyway you decide to track it is fine just be sure you do.
Along with tracking her progress Vicki had a slight problem with her ski pants, they don't fit no more cause there TOO BIG!
So enough with the "I don't want to look bulky".  Nice Job girls!

Workout:

Deadlift

Find your 5 Rep Max in 15 minutes

5 rounds
In 90 Seconds Perform:
5 Power Snatch 135/85
then as many ring dips as possible with the remaining time

Rest 90 seconds

Read More

Tuesday, February 21st

14 February 20, 2012 in The Daily WOD by

The first wod for the Crossfit Games sectional will be coming out tonight.  If you didn't sign up I believe you still have time so do it!
We'll be doing the wod the day after it is announced (every Wednesday) and also on Saturday afternoon.  I'll let you know the time we'll be holding the class, it's just for people competing in the sectional yet anyone can come and watch, family and friends.

Our own Cory Hoffman made the headlines in Newsday for his accomplishments on the Ice.  Cory has been Crossfitting with us for a couple of years now.  This is what happens when you combine Crossfit with a sport.

Syosset's Hoffman playmaker and finisher

by Ian Cutler on Sat, Feb. 18, 2012 at 10:42 PM  / Updated Sun, Feb. 19, 2012 at 7:17 PM

 Despite his age and size, Syosset sophomore forward Corey Hoffman has a big presence on the ice.

Hoffman, 5-6 and 145 pounds, is the first Nassau hockey league player to amass 100 points in a season, but his unselfish mentality is what makes him one of the league's best. He led the league with 67 points the year before.

"It's a challenge and I get double teamed a lot, so it opens up chances for my teammates," he said. "I try to make the kids around me better and that's what's most important to me."

Hoffman, 15, finished with 46 goals and 55 assists, and attributes those numbers to his teammates' ability to finish the scoring chances he creates.

"I give my teammates an opportunity to score but it doesn't just happen, they do the work," Hoffman said. "I don't really care about scoring goals and it shows in my stats. It's not about individual stuff; it's about the team."

But more times than not, it's been Hoffman's creativity that has lifted Syosset.

Workout:

Skill/Strength: Strict Scapula Pull Ups 3x5 Max Reps.  Focus on keeping shoulders pinned back and not letting shoulders round while pulling.  We are not overly concerned with chin getting above the bar for these, rather we want the scap to remain tight the entire time.  If shoulder flexbility does not allow chin to get above the bar, pull as high as possible.  Do not crank neck to get chin above the bar.
WOD:
5 Rounds For Time:
-Run 400m
-15 Pull Ups
-20 LATERAL KB Swings (1.5/1 pood)
-40 Sit Ups
*These are alternating Lateral Kettlebell Russian swings, to eye level.  Swing the Kettlebell and when the KB reaches eye level take a step to the right.  Let the bell come down and swing it again and when the bell is at eye level take a step to the left.  Continue this until you get to 20 reps, 10 each side alternating.
*Post Times to Comments.
Read More

Monday, February 20th

19 February 19, 2012 in The Daily WOD by

This is at a Reebok Outlet Store.  This is how far Crossfit has come, 5 years ago if you asked someone what Crossfit is they would have no clue.
Now there's a billboard of what Crossfit is in the Reebok store!!  Incredible!  And to think years ago everyone said to me this Crossfit thing is silly, it won't last, It's not for everyone, everyone's gonna get hurt, it's a silly concept,  bla bla bla.
Well to all you nay sayers out there I say go !#?& yourself as I say to anyone who talks negative about anyone's ideas and dreams!

Negative nay sayers have one thing in mind, their weak minded and prey on others to make themselves feel better about themselves.  Some of you guys are already established and have become successful in life.  Some of you are beginning your journey after school and are ready to go get started fullfilling your dreams.  Keep this in mind, never let anyone shit on what you believe in.  No one is better than anyone else just different, money means crap, happiness means everything and negativity sucks so surround yourself with positive people.  Chase after what YOU believe in, work hard at it and never ever say the word CAN'T!!!

If i heard all negative crap about Crossfit could you imagine what Greg Glassman heard!!!  Look at him now.

Good to see some of you guys using the comments section but the numbers are no where near were I would like them to be so start posting.
If your unsure where they are, it's the little bubble with the number to the right of the Date.

Workout:

Front Squat 3-3-3-3-3

15 minute Amrap
3 Front Squats (155/105lb)
6 Clapping Push ups (regular ones or knee push ups to scale)
9 Box Jumps (30/24")

Post your time and score to Comments section and how you feel about the post today.  Do it man, Do it!!


Read More

Page 1 of 22123451020...>>>