CrossFit Central LI

Wednesday, February 22nd

Chris — Wed, 22 Feb 2012 01:19:23 +0000

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

Tuesday, February 21st

Chris — Mon, 20 Feb 2012 23:26:19 +0000

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.

Monday, February 20th

Chris — Sun, 19 Feb 2012 21:40:30 +0000

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!!

Saturday, February 18th

Chris — Fri, 17 Feb 2012 22:51:11 +0000

Nancy and Nikki killing it yesterday. Nice job guys and Congrats on being part of an elite training program.
I need you guys to do me a favor. I doing research and would love you guys to help me out, It's not hard to do actually very easy.
Would you guys be a peach and post your time and thoughts of the workout everyday on the comments section of the site.
All you have to do is post your score, weight you used and what you thought about it. If you have no thoughts then just post time and weight. That would help me out a lot and I think would help you guys out also.
As always thanks for your help and your support.
You are what makes CrossfitCentrallI the powerhouse that we are.

Love Me

The Farmingdale Location will not be open this Sunday the 19th. The Syosset location will have the usual class time, 9am.
Sorry for the inconvenience. I hope everyone who was going to train on Sunday in Farmingdale will not skip the day but rather go train in Syosset.

Workout:

5 Rounds
Run 400
2 Rope Climbs
20 Wall Ball 2 Fer's

If you haven't climbed the rope, climb it!
The wall ball 2 fer is a squat added in while the wall ball is in the air.
Here's a tip, find a rythym with the wall balls that helps a lot.

Friday, February 17th

Chris — Fri, 17 Feb 2012 02:41:10 +0000

Ronnie got her first Double Under!!! Practice pays off.

Competency in every movement we do at Crossfit is necessary for all around athleticism, if your lacking in one area work on it. All the exercises are of equal importance.

Workout:

Shoulder Press
3 x 5

Rest...

4 Rounds
Run 400
15 Kettlebell Swings
Max Rep Push Press 115/85lb
Rest
1 minute

Max Rep Push Press is until failure.

Thursday, February 16th

Chris — Thu, 16 Feb 2012 01:51:38 +0000

Lindsay's spine was like that of a jelly fish when she first joined our family. Terrible form and poor body mechanics (sorry Lindsay) But Lindsay has come so far! She did 115lb Deadlift 5 times with a beautiful spine position. That's a great accomplishment, and that's one of the benefits of Crossfit. Lindsay had exercised before Crossfit but nothing she did taught her body awareness and correct body mechanics.
Anyone can exercise and work up a sweat, that's easy. You can sit in the sun for a while and sweat if that's what your looking for (of course you might have to fly south this time a year but you'll sweat! Lindsay learned something while becoming much stronger than what she was before, and we all know how important strength training is for women right. That is huge!!!
Congrats on your accomplishments Lindsay!

By the way does anyone have the remote to the timer in their bag by any chance?

Workout:

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Wednesday, February 15th

Chris — Wed, 15 Feb 2012 01:09:48 +0000

LOOK! I'M NOT FULL OF SHIT!!!

Benefits Of Strength Training For Women

The benefits of strength training for women are so powerful! Strength training has been overlooked as a viable weight loss method for way too long.

Women are beginning to realize just how important a proper strength training routine is for their overall health.

Below are my top 10 benefits of weight training for women. Soak each one of them up and start your routine today!

1) Increased Metabolic Rate - Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss… well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis. Read my entire report on strength training benefits for osteoporosis byclicking here.

3) Increased Lean Muscle Mass - Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up.

But simply lifting weights as part of a regular strength training routine will not cause women to bulk up. With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day!

If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.

4) Injury Prevention - Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older. The benefits of strength training for women and men are highly touted for injury prevention.

5) Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

6) Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.

7) Aids in Rehabilitation and Recovery - Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.

Enhanced Performance in Sports, Exercise and Life In General - The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favorite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.

9) Aging Gracefully - With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona. Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too

10) Feeling Better and Looking Better - I don’t think it is much of a secret that we all want to look great. We are all searching for ways to look young. Strength training is a vital part of a fitness routine.

Workout:

Sumo Deadlift
1 set till failure (5-8 rep range)
If your back is bothering you from Cleans Yesterday Do light weight and work form.

Tabata
Pull up 8 rounds
Push up 8 rounds
Sit up 8 rounds
Squat 8 rounds

As you all know these exercises are easy to falsify range of motion on. Chin doesn't get over the bar, Elbows don't reach full extension, Not sitting all the way up, and Not reaching full hip extension at the top!
These are all easy ways to cheat yourself during the wod. Don't be that guy! It's much more important to complete full range of motion than it is to have your name on the board with a bunch of fake reps.
Your not here to impress anyone, your here to become healthy and fit.
So do everything perfect!

Tuesday, February 14th

Chris — Mon, 13 Feb 2012 23:30:54 +0000

Great Book, Get it!
Workout:

Hang Power Clean "Give and Go" (135/95)
Complete 200 reps between you and your partner, 100 each.
One partner performs 10 reps and hands off to the other partner who will perform 10 reps and so on until 200 reps are completed.
The bar cannot touch the ground or it's a 5 burpee penalty which is done right away.
This workout it done for time.

Both partners rest 3 minutes

Then as partners complete 100 burpees total. One partner performs 10 burpees while the other does Double unders. Keep moving
until 100 burpees are completed. Your score is Total Double's and Your Time.

Scaling for Double's is Tuck Jumps, not Singles

Monday, February 13th

Chris — Sun, 12 Feb 2012 20:51:46 +0000

Dana at her Powerlifting Comp. She took first place at 124lbs in the 149lb and under class.
Her lifts were
Dead: 300
Bench: 150
Squat: 195
Congrats!

Eat Your Raw Green Veggies!!!

Benefits of Chlorophyll

1. Chlorophyll is the best aid in gastrointestinal problems.

2. Chlorophyll Promote formation of hemoglobin and red blood cells.
As we digested green food, the magnesium helps in rebuilding and replenishing the red blood cells which is responsible for boosting our energy.

3. Chlorophyll treats bad breath.

4. Detoxify toxins that cause cancer.

5. Beneficial in assimilating calcium and other heavy minerals.
Chlorophyll is very easy to absorb and assimilate. It is so amazing how it gets into the bloodstream so fast with the least amount of digestion that saves more vital energy.

6. Chlorophyll fights infections.

Workout:

Back Squat
1 set till Failure (weight 5-8 rep range)

For time:
Row 2K
50 Wall-ball shots, 20/14 pound ball
Row 1K
35 Wall-ball shots, 20/14 pound ball
Row 500 meters
20 Wall-ball shots, 20/14 pound ball

Saturday, February 11th

Chris — Sat, 11 Feb 2012 02:55:54 +0000

Workout:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees