This is a comment from Anthony Camisa about the difference between Crossfit and Bootcamp. It's hysterical.

"Boot Camp is that bunch of Queens girls waiting on line 50 deep in 25 degree weather hoping to get in the club. Cross Fit is the group that walks to the ropes and is escorted straight to their table in VIP where their bottles are already being chilled.:)"

Workout:

"Jag 28"

For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters

Saturday Classes:

     Syosset 9am Farmingdale 11-12 open gym

Sunday Classes

     Syosset 10am Farmingdale 11-12 open gym

Workout:

Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups

Workout:

Bench Press 5 x 5 (raise the weight for your final set of 5 by five lbs from three weeks ago, make your last set of 5 reps a set till failure so don't stop at 5 reps if you can keep going)

Then...

"Isabel" 30 Power Snatch For Time 135/95lb

Weekend Schedule:

Saturday Class:  Syosset 9am Sunday Class:  Syosset 10am

Back Squat 20 Reps (adding 5 lbs to Monday's weight if you completed all 20 reps, if not then perform the same weight)

5 Rounds 10 Power Clean 165/105 10 Box Jumps 30/24

"R.J."

5 Rounds For Time

Run 800 5 Rope Climbs (modification for this will be Rope Pull ups so if you're not doing the rope bring a towel) 50 Push ups (these are perfect push ups, if you can't do them with a rigid body then do them on your knees)

Let's discuss body awareness and knowing what position your body needs to be in when you are performing a certain exercise. Performing an exercise for the sake of time instead of doing it correctly with good form and full range of motion is just as bad as cheating on your rep count.  Actually it's worse due to the fact that you're most likely going to get injured performing the exercise with crappy form. Body Awarness and Posture should be numero uno on your mind while going through the wod, this is super super super important!!! Seriously i'm not concerned with how fast you do the wod but more concerned with the fact that you do it correctly. Time is important because we want the wod to be intense but never ever sacrifice form for a better time. The extra 1 minute or so that you take off the clock is not worth getting hurt over.  Remember that. Posture, Posture, Posture!!!

The coaches always say "make sure your back stays straight and tighten up your midsection".  If you are not sure what we mean or how to do that you have to ask.  If your body is in correct posture while performing the wods your chances of getting injured are greatly diminished. 

So just as you are going to give 100% in all your workouts make sure your aware of your posture throughout the workout.

Thanks for your particitpation and for listening to me.

You can comment on my comments just so I know your reading me.

Deadlift 5 x 5

5 Rounds For Time:

14 KB Swings 7 Overhead Lunges Left Arm 7 Overhead Lunges Right Arm 7 Burpees

Use the same Kettlebell for Lunges as you do for the Swings.  Go as heavy as possible.

First Crossfit Magazine ever!

Back Squat 20 Reps (add 5 lbs from Thursday if you completed all 20 without putting the bar down, if not then repeat the same weight)

Then...

Amrap in 15 minutes 3 Wall Climbs 6 Strict Chin Ups 9 Box Jumps 24/20 12 Knees to Elbows

As You all know INTENSITY is KEY if results is what your looking for, and I think you all are. In order for the workouts to be intense you have to put forth your maximum effort during the wods.  You HAVE to try as hard as you can and push yourself 100%. Seriously, you should not just be able to get up and walk out of the gym, hold a lengthy conversation, or work on another exercise within 2 minutes of the end of the workout if you tried as hard as you could. You should feel like you just sprinted around a track. Really, you should.  If you feel like your not trying as hard as you can then this week dedicate yourself to giving 100% every time that clock starts.

Class today is at Syosset at 9am.

Workout:

Amrap in 20 minutes:

5   HSPU 10 KB Swings (55/35) 15 Double Unders

Saturday Classes:  9 am at Syosset 10 am till 11:30am open gym at Syosset

Sunday:  9 am at Syosset

My Daily Rant:

     I tricked ya, this isn't a rant.  I just want to say what a great job you guys are doing, not only at tackling your wods and changing your eating habits but also the unbelievable environment you have all created.  It's not unusual to hear "it was a good gym but the community was just not the same as ours" when one of our members goes on vacation and visits another Crossfit.  That is truly a much greater accomplishment than any type of training can compare too.  Thank you all for being a part of that, without all of you we wouldn't have such a wonderful place to train and hang out. Each and every one of you goes above and beyond to make someone new to the gym feel comfortable.  You have all overly exceeded my expectations of the gym's atmosphere.

Workout: 50-40-30-20-10 Double Under Sit up Start the wod with 1 round of Deadlift/Hang Power Clean/Thruster/Push Press/Back Squat/Push Press and complete a round of this between each set and finish with one. 165/105lb

The wod will look like this: 1-50-1-40-1-30-1-20-1-10-1

Anyway's if you have kids and you care about their health look at this site.  Hopefully it'll make you think twice when your giving your child cookies and crap all day long because you think there kids they need sugar.

Yoga Classes have been cancelled.   Wednesday class at 7am is back to normal.

Workout:

Bench Press 5 x 1

then...

3 Rounds For Time

Run 400 12 Squat Snatch 135/95  (this is a full squat, that means at the bottom of the squat you must have the crease of your hips below your knee level) choose a weight that allows you to accomplish this task, I don't wanna see anyone's ass higher than their knees.  Everyone who does not accomplish this task correctly will be called out and taken that rep away.  This is important, Full Range of motion is really important this is to help you not to be a pain in the ass!  haha  no pun intended. 12 Burpees