CrossFit South Shore

Saturday April 30th

Saturday class times are 9:00am and 10:00am

 

If you are signed up to compete at CrossFit Garden City please be sure to arrive by 1:00pm and be ready to workout at 2:00pm. 

 

Let's wish our Festivus crew good luck as they roll in strong to compete at CrossFit Relentless today. Representing are: Rob Jantzen, Keri Lanzarotta, Jim Lanzarotta, James Lanzarotta, Telly Dorizas, Jeanne Pirkle, and Tom Schultz. You have all been training hard and are ready for whatever is thrown at you. We know you will make us proud. Just remember to have fun and know that full effort is full victory.

Friday April 29th

Workout of the day

Run 1600 meters
rest 3 minutes
Run 1200 meters
rest 2 minutes
Run 800 meters
rest 1 minute
Run 400 meters 

 

 

CrossFit Games Open - Local Competition Series Update:

This is it... The final workout of the 2011 CrossFit Games Open. It is an all out sprint to the finish, 7 minutes of pure power output. This Saturday is our final local competition workout. CrossFit Garden City finally gets to play host this weekend. Let's crank it up one last time and end on a strong note. 

You know the drill, sign up (sooner rather than later) and join us as we attack Games Open 11.6

The first heat will start at 2:00pm with athlete arrival at 1:00pm. Heat assignments will be posted Friday evening.

 

Thursday April 28th

Workout of the day

10-9-8-7-6-5-4-3-2-1 rep rounds of:
135/95lb Ground to overhead
Perform 2 rope climbs after each round 

 

Wait a second, what is that?.... I think there's some funny guy striking a pose in the background!

 

Really?... 14 people for Filthy Fifties at 8:00pm. It's all good!! In fact it's great, we love people dedicated to their health and fitness (even at 8:00pm)

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This is it... The final workout of the 2011 CrossFit Games Open. It is an all out sprint to the finish, 7 minutes of pure power output. This Saturday is our final local competition workout. CrossFit Garden City finally gets to play host this weekend. Let's crank it up one last time and end on a strong note. 

You know the drill, sign up (sooner rather than later) and join us as we attack Games Open 11.6

The first heat will start at 2:00pm with athlete arrival at 1:00pm. Heat assignments will be posted Friday evening.

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It has absolutely been my pleasure hosting these events over the course of the last six weeks. I hope everyone enjoyed the experience of the CrossFit Open and our local competitions. We set out to create a venue that was about developing camaraderie through competition, and supporting, challenging and encouraging your friends in this community to do a little better than they thought was possible. To that end I feel this has been a smashing success.

Please post your thoughts on the Open to our comments section (you don't need to be a member of our gym to post a comment).

 

Wednesday April 27th

Workout of the day

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

CrossFit Open 2011 analysis (cool info to geek out on)

Tuesday April 26th

Workout of the day

Complete 3 rounds for time:
12 Burpee broad jumps (6' minimum)
35 KB Swings (70/53lbs)
Run 800 meters
rest 5 minutes actively walking 

 

"Right Here, Right Now" Zen Thoughts for the CrossFit Mind
From CrossFit Oahu

The Secret of health for both mind and body is not to mourn for the past, not to worry about the future, nor to anticipate troubles, but to live the present moment wisely and earnestly.– Buddha

For many of us, CrossFit is a near religious experience.  Our bodies are our temples; hence our daily pilgrimages to the promise land of CFO.   Here we may be punished for our sins (bad eating or a few too many distilled beverages), and are given opportunity give thanks for making it through another day (a.k.a. WOD).  We leave bountiful offerings of P.R.’s and ripped calluses for the Almighty Coach Glassman, and honor deities such as Spealler, patron saint of Bodyweight.  And although this analogy is a mash-up of several religious sects, and all cult references aside, many CrossFitters take fitness as seriously as they take their religion. 

But no matter what religion you practice or don’t practice, everyone, CrossFitter or non-CrossFitter can gain clarity and insight from the Buddhist practice of mindfulness. 

Mindfulness defined is: the calm awareness of one's bodily functions, feelings, content of consciousness, or consciousness itself.  It’s the moment –to-moment awareness of present events.

True, CrossFit could be described by many colorful adjectives (and sometimes expletives), but calm, is most definitely not one of them.  Yet sometimes in order to accomplish the feats that lay at fringe of our current capabilities, it must employ our complete concentration and focus. 

What may interfere with the sound interlocking or our minds and bodies can be nerves.  Our bodies our capable, but our minds have doubts.  The logical mind is saying “yes”, but the emotional mind is saying “Hell no!”  The tug-of-war within ensues, and unless you can get the inner-Hater at bay, you may be on the fast track to self-sabotage.

The practice of mindfulness is increasingly being employed in Western psychology to alleviate a variety of mental and physical conditions, one of which being anxiety.   And no matter what level of CrossFit you perform at, everyone faces pre-WOD or pre-Lift jitters, especially when going for a P.R. or max weight. 

The use of mindfulness in CrossFit, in essence, is not difficult.  It can be as easy as these four very simple words:

"Right Here, Right Now"

Strategy in WOD is great, and fitness goal setting is very necessary.  Having a plan of action (short term and long term) can do wonders for your confidence and mind-set.  But when things get really gnarly, not only do you need to take life one workout at a time, you also need to break it down even further, and take each rep as it comes. Through living one rep at a time, it helps to unburden the magnitude of the challenge you face.  

Before the WOD, help to diminish your fears through relishing the moments of calm, focus on the ease of your breath, not the impending struggle ahead.

Learn to live each movement, because every rep is one step closer to wherever you want to be.  Don’t dwell on the missed snatch of the last round or carry dread for the set of thrusters next on your white board.  Lose those thoughts to fully encompass what your body is experiencing right at that very moment, and make each second your best. 

At the end, cherish the moments where you can feel your body maximized to full capacity and honor your body as a living machine. 

Because we only have full control of right here, right now, we can only experience right here, right now, and we can only make improvements right here, right now.  So next time when the world, the WOD, or even a single solitary rep seems too much to swallow, tell yourself, “Right here, Right now”; forget everything that came before, and don’t attempt to predict everything that will come after. Try to appreciate that one single moment, cause you never know if you’ll get another.

 

Monday April 25th

Workout of the day

CrossFit Games Open Workout 11.6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters (100/65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

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Competitors training schedule 4/25 - 4/30

Festivus Competitors:
Monday - Games Open 11.6 
Tuesday - WOD
Wednesday - Rest day/active recovery
Thursday - Games Open 11.6
Friday - Rest day/active recovery
Saturday - Festivus Competition 

Games competitors:
Monday - Games Open 11.6
Tuesday - WOD
Wednesday - WOD
Thursday - Rest day/active recovery
Friday - WOD
Saturday - Games Open 11.6 

 

Rick and Pete going head to head on the T2B (well really back to back)

Lauren prepared for battle. Must heal the hands for 11.6!

Friday April 22nd

Workout of the day

Complete for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift (275/165lbs)
Perform the following after each round:
10 Push ups
10 Ball Slams (40/20lbs) 

 

Download Heat Assignments for Saturday 4/23

CrossFit Games Open - Local Competition Series Update:

This is it, the final push to the end. Where are you going to end up? Workout’s 11.5 and 11.6 have been announced, now it’s time to attack and finish this competition strong. We will be hosting this Saturdays event right here at CrossFit South Shore. 

Let’s make these last two events epic. Sign up and join us as we all bust our asses to improve our individual rankings and help our respective teams qualify for Regionals. 

We need volunteers for judging! Sign up sheet at front desk or email Doug to confirm your availability.

 

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The other day I set out to break a PR for pull-ups. Shortly after I jumped on the bar, I noticed a tiny battle going on in my mind. When I got to about six, I heard this voice pop up: “You aren’t going to make it.”

And so began the fight.

Right after I heard that voice, another chimed in, “Come on! You can do it! Keep going!”

The two voices went on for a few seconds until suddenly, without my having to do anything, everything felt really quiet inside of my mind, and all my attention and focus went straight to my breath. It was as if my breath had a voice of its own, yet it did not have any words to speak. It was just there as a very loud, audible sound, kind of like Darth Vader, yet in a strangely peaceful way.

As the breath got louder and louder, my brain felt quieter and quieter, as if I had just dived down to the bottom of a lake. All I could hear was my breath, and then suddenly it was just my own breath, my body, the pull-ups and me. I was completely immersed in the present. I felt no resistance in my mind. My body felt loose, and before I knew it I was on my 20th pull-up...

...continue reading the full article

 

 

Thursday April 21st

Workout of the day

Complete 5 rounds for time of:
Run 400 meters
Row 500 meters 

 

CrossFit Games Open - Local Competition Series Update:

This is it, the final push to the end. Where are you going to end up? Workout’s 11.5 and 11.6 have been announced, now it’s time to attack and finish this competition strong. We will be hosting this Saturdays event right here at CrossFit South Shore. 

Last Saturday was somewhat quiet, I think 11.4 was a bit intimidating for some. That’s not the case with the last two workouts. Workout 11.5 is a classic CrossFit triplet, get the engine up to speed and keep it there for 20 minutes. Then, the final workout (11.6) is going to be an all out ballistic sprint to the finish. 

Let’s make these last two events epic. Sign up and join us as we all bust our asses to improve our individual rankings and help our respective teams qualify for Regionals. You know the drill by now, register by 8:00pm Thursday (really I’ve been accepting registrations as late as Friday morning, but don’t procrastinate). Cost is $10 for each of the last two weeks. Athlete arrival is 1:00pm, with the first heat kicking off at 2:00pm. These events are open to all athletes regardless of affiliation.

 

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I know I posted this last week, but it certainly applies more now than ever. What motivates you to get up and keep going? Ask yourself this question. Find your answer and make it your personal mantra as you attack these final two workouts.

 

 

CrossFit South Shore On Ramp Program

Time is running out! Call or email us to grab one of the last On Ramp spots. First class is this Monday April 25th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #51 M/W/F @ 10:00 AM, starts April 25th (4 slots left) 

On Ramp #52 M/W/F @ 7:00 PM, starts April 25th (3 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!

Space is limited, Sign up NOW 

 

 

 

Wednesday April 20th

Workout of the day

CrossFit Games Open Workout 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10'/14lbs to 9') 

 

CrossFit Games Open - Local Competition Series Update:

Games Open 11.5 will be held at CrossFit South Shore on Saturday 4/23 (1st heat 2:00pm)

Games Open 11.6 will be held at CrossFit Garden City on Saturday 4/30 (1st heat 2:00pm)

Details will be posted later tonight.

 

 

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CrossFit South Shore On Ramp Program

Time is running out! Call or email us to grab one of the last On Ramp spots. First class is this Monday April 25th. 

Join our community and experience the greatest fitness of your life! 

On Ramp #51 M/W/F @ 10:00 AM, starts April 25th (4 slots left) 

On Ramp #52 M/W/F @ 7:00 PM, starts April 25th (3 slots left) 

On Ramp classes meet 3 times per week for 3 weeks.

On Ramp classes fill fast! Call or email us to reserve your spot.  

Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!

Space is limited, Sign up NOW 

 

 

Tuesday April 19th

Workout of the day

Strength:
Thruster
3-3-3-3-3 
WOD:
Complete AMRAP in 10 minutes:
30 Double unders
20 Wallball shots (20/14lbs) 

 

Games Open Workout's 11.5 & 11.6 get announced later tonight. Will there be pull ups? Any guesses? What are we in for? 



 

Monday April 18th

Workout of the day

2 minute AMRAP for each of the following:

• Pull ups*
• KB Swings (53/35lbs)
• Sit ups*
• Thrusters (95/65lbs)
• SDHP (95/65lbs)

rest 2 minutes between exercises.

*Scale up: C2B, GHD

 

 

Is Sugar Toxic?

On May 26, 2009, Robert Lustig gave a lecture called “Sugar: The Bitter Truth,” which was posted on YouTube the following July. Since then, it has been viewed well over 800,000 times, gaining new viewers at a rate of about 50,000 per month, fairly remarkable numbers for a 90-minute discussion of the nuances of fructose biochemistry and human physiology.

If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years. But his argument implies more than that. If Lustig is right, it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of Western lifestyles — heart disease, hypertension and many common cancers among them.

...read article in its entirety here

 

"Sugar: The Bitter Truth" - it is definitely long at 90minutes, but it may be one of the most informative, eye opening videos you will ever watch.

Saturday April 16th

9:00 AM & 10:00 AM classes only

Workout of the day

Partner Workout - 2 person teams
500 meter row / AMRAP Burpees
30 Deadlift (225/135) / AMRAP Double Unders
50 Pull ups / AMRAP Box Jumps (30/24)
50 Walking Lunge Steps (45/25) / AMRAP KB Swings (53/35lbs)

*with a running clock, each partner has to perform the exercises before moving on.  The time keeper for each grouping is the exercise with a set number.... i.e partner A must complete a 500 meter row while partner B completes max Burpees, then switch.  Each group will keep a running total of their reps.  Score is based off total time (in seconds) divided by reps.

 

Download Heat Assignments for Saturday April 16th

 

Friday April 15th

Workout of the day

Complete 4 rounds for time:
Run 400 meters
20 Wallball shots (20/14lbs)
20 Supine ring pull ups 

 

Megan, first place winner of the Body Transformation - Look Better, Perform Better, Feel Better Challenge with 14 points (Initial Performance rank - 8th, Improved Performance rank - 2nd, Body Composition rank 4th). Great job Megan!

 

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CrossFit Games Open - Local Competition Series Update:

Heat assignments will be posted by 6:00pm

Due to space limitations at CrossFit Garden City our competition series will head back to CrossFit Old Bethpage this Saturday April 16th. 

Last week was a blast with athletes not only hitting PR’s; they were hitting their PR over and over racking up rounds and reps. And almost everyone posted higher scores than their first attempt earlier in the week. I’m sure the same will be true for this week's workout so make sure you sign up right away.

The camaraderie, support and encouragement has been nothing short of spectacular. Don't miss out on a great opportunity to surround yourself with dozens of highly motivated athletes as we "throw-down" this Saturday. 

Remember, if you plan on performing the WOD's on Saturdays in our highly competitive environment you will need to sign up for our local events. Cost is $10 p/week. If you chose the 6 week option you are all set. These local events are open to all athletes regardless of affiliation. Deadline to sign up is Thursday 8:00pm.

All of the details can be found here.

 

Thursday April 14th

Workout of the day

"DT"
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

CrossFit Games Open - Local Competition Series Update:

Due to space limitations at CrossFit Garden City our competition series will head back to CrossFit Old Bethpage this Saturday April 16th. 

Last week was a blast with athletes not only hitting PR’s; they were hitting their PR over and over racking up rounds and reps. And almost everyone posted higher scores than their first attempt earlier in the week. I’m sure the same will be true for this week's workout so make sure you sign up right away.

The camaraderie, support and encouragement has been nothing short of spectacular. Don't miss out on a great opportunity to surround yourself with dozens of highly motivated athletes as we "throw-down" this Saturday. 

Remember, if you plan on performing the WOD's on Saturdays in our highly competitive environment you will need to sign up for our local events. Cost is $10 p/week. If you chose the 6 week option you are all set. These local events are open to all athletes regardless of affiliation. Deadline to sign up is Thursday 8:00pm.

All of the details can be found here.

 

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What Motivates You To Get Up and Keep Moving?

Wednesday April 13th

Workout of the day

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90lbs)
10 Muscle-ups

 

“One of rarest things that a man ever does is to do the best he can.”

 

Tuesday April 12th

Workout of the day

Strength:
Deadlift - work up to a heavy set of 3

WOD:
Complete 3 rounds for time:
10 Deadlifts (75% of above)
25 meter overhead walking lunge (45/25lbs)
50 Double unders 

 

Mental Preparedness for Training and Sport

From www.seryakstrength.com

Recently, I wrote an article pertaining to the theoretical Training Hierarchy Pyramid (THP) that provides a conceptual model for the development of an athlete.  Similar to Maslow’s psychological hierarchy of needs model, the THP suggests that certain athletic capacities need to be attained prior to others being addressed.

In reality, some or all levels of preparedness in this pyramid will be trained or practiced congruently during certain times throughout the year.  So, I prefer to think of this model as an interconnected, 3-dimensional pyramid, where deficiencies in lower levels will have an adverse affect on performance in the upper levels.

The last article focused on defining and establishing the importance for athletes of all sports to build big athletic foundations or “bases” through GPP and SPP training.  This article will focus on mental and emotional preparedness or “mind training”.  Mind training can and should play a vital role before, during and after all training or competition.  Assuming same or similar base physical and sport preparedness, mind training IS what separates the best from the rest.  More importantly, it is the developmental ingredient that will determine if an athlete realizes his or her own potential.

It is well documented that most athletes who have made the Olympic team in their sport practiced some form of mind training, while those athletes that failed to make the team did not.  Mind training is now a part of nearly every successful program because of its documented success and impact on athletic performance.  However, chances are still good that your next opponent is less than optimally prepared mentally and emotionally.  This presents an opportunity for you to gain a competitive advantage!

There are many forms of mind training.  What works best is largely dependant on the individual.  My recommendation is to try all of them before deciding which methods/tools you will regularly practice and eventually master.  These are presented in no particular order of importance of effectiveness.  The method or methods that work best are the ones that you put into practice!

#1  SELF TALK

I feel comfortable saying that every athlete ALREADY uses self talk as a method of mental preparedness, but self talk can either be extremely beneficial or extremely detrimental to performance.  Becoming aware that self talk can be used as a tool to improve confidence and performance is a positive step in itself.  Self talk is that little voice inside your head that isyou coaching yourself.  The internal dialogue of thoughts directly affect feelings and emotions, and ultimately, athletic movement and performance.  Negative thoughts lead to negative feelings and poor performance, while positive thoughts lead to feelings of confidence and high performance.

It is not uncommon for many athletes to engage in negative self talk.  Negative self talk often times creates feelings of nervousness, anxiety, fear of success and fear of failure.  These feelings will most certainly have an adverse affect on athletic performance.  This can be easily remedied by first becoming conscious of it, then replacing the negative self talk with positive affirmations.  Every athlete is capable of doing this, but it takes practice to master.

SELF TALK BEST PRACTICE:

Find a verbal cue that turns your attention away from negative thoughts and feelings to the task at hand.  The verbal cue or reminder can be one word or a phrase that helps you focus on the present moment, encourages focused relaxation or acts as a self pep talk.  You may have one or more verbal cues for different situations, but this should be decided and practiced before competition, so that it becomes automatic.  Examples of verbal cues include:

“Focus”

“Breathe”

“Stay present”

“Be ready!”

“Let go”

“I’m exceeding my own expectations”

“I feel good”

The list could go on and on.  The verbal cue or cues that you choose should be very personal and address those specific situations that have led to negative feelings, emotions and poor performance in real or imagined events.

#2  BREATHING/MEDITATION

Deep breathing and meditation (relax the mind) is a skill that is mostly practiced before competing or anytime anxiety or nerves have taken over.  Proper breathing relaxes the mind and the body.  It oxygenates the blood and energizes the brain, nerves, and muscles, allowing for optimal performance.  Proper breathing could easily be the most important aspect of staying focused during sports or any athletic activity. Inefficient breathing consists of short, shallow breaths that never reach below the upper chest.  Proper breathing consists of large breaths that are pulled deep into the lungs using the diaphragm.  Think of filling up your lungs with air from the bottom up.  Breathing this way will help to reduce anxiety, improve focus or encourage relaxation, whether you are training, competing, or lying in bed having trouble falling asleep.

BREATHING/MEDITATION BEST PRACTICE:

The best way to practice and master deep breathing is through meditation, which is performed separately from any physical activity (preferably in solitude).  Meditation is a self-directed process for calming the mind and body using deep breathing.  Meditation should be practiced in a quiet room or setting, with your body situated in a comfortable position.  Your job during meditation is to calm the mind through deep breathing:

• Start by closing your eyes and taking in a deep breathe, filling your lungs from the bottom up.
• Hold your breath for a period of 10-30 seconds.
• Release the breath, releasing all feelings of anxiety and muscle tension.
• Repeat this procedure, focusing all of your attention on your breathing, until your mind chatter slows down or stops or until you feel calm and relaxed.

With practice, you will reach a state of relaxation quicker and quicker.  There is no time limit for meditation.  Meditation sessions can last from 10 minutes to 1 hour or longer.  You meditate and breathe UNTIL.  Once you have trained your body and mind to relax through meditation, you can use self talk (“Breathe” or “Deep Breath”) to calm yourself down before or during stressful competitive events.

#3  MENTAL REHEARSAL/VISUALIZATION

Visual motor behavior rehearsal (VMBR) is a process of creating a mental video of a particular event, before training or competition.  Athletes can use this mental video to:

• Analyze and correct errors that have occurred in real or imagined situations.
• Imagine turning individually specific fears or anxieties into positive situations and improved performance.
• Read the rest of the article...

 

Monday April 11th

Workout of the day

Complete for time:
30 OHS (95/55lbs)
30 Chest to bar pull ups
30 Power Snatches (95/55lbs)
30 Toes to Bar
30 SDHP (95/55lbs)
30 Air Squats
30 KB Swings (53/35lbs)

 

Steve Marshall ran away with the top spot for best body composition change. Look for an upcoming interview to learn what worked for Steve as he achieved such phenomenal success in just 8 weeks!

Congratulations to everyone who participated in the Challenge, dedicated themselves for eight weeks and are now enjoying the benefits. It was great to see so many of you out on Saturday night to celebrate your hard work. Our community grows stronger every day!

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Once again our Saturday Open Competition rocked! We are incredibly proud of our athletes and all of the amazing achievements we witnessed. Some of you went from PR'ing your Clean & Jerk at the prescribed weight to getting multiple rounds and reps in 5 minutes. I think it's safe to say each of you learned a little more about yourselves and just what you are truly capable of.

TJ...TEEE JAAYY! ...need I say more?

Greg M getting it done.

Rick...calm like a bomb!

Don't let her calm demeanor fool you, this girl is a warrior! - Lauren C.

Bill K, stepping up and delivering for the team...and takes 2nd Place in The Challenge...all in a days work!

Saturday April 9th

2011 Body Transformation - Look Better, Perform Better, Feel Better Challenge Results

and the winners are:

1st Place: Megan Fleri

2nd Place: Bill Krukowski

3rd Place: Steve Marshall

Download Improved Performance Results.

Download Picture Rankings.

Download Final Rankings

Sorry for the short post. Full details to follow.

Friday April 8th

Workout of the day

Complete the following for time:
21 Deadlifts (225/155lbs)
400 meter Run
18 Deadlifts
400 meter Run
15 Deadlifts
400 meter Run
12 Deadlifts
400 meter Run

 

Saturday schedule:

• 09:00am Group class
• 10:00am Group class
• 1:00pm Games Open 11.3 hosted by CrossFit South Shore

Download Heat Assignments. Athlete check in at 1:00pm. First heat at 2:00pm.

Volunteers: We need volunteers to help judge heats. Please post to comments or text/email Doug if you are able to help us out.

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The 2011 Body Transformation - Look Better, Perform Better, Feel Better Challenge is almost in the books. With one final component remaining, we are close to determining the winners.

Voting on the transformation photos will commence today and you will be able to vote up until 8:00pm.

Final rankings will be tabulated and winners will be announced and prizes will be awarded at our wrap-up party on Saturday 8:00pm at Sonoma Grill.

Thursday April 7th

Workout of the day

Complete the following for time:
50 Double unders
   3 rounds of:
   10 Pull ups
   10 KB Swings
   10 Burpees          
100 Double unders    
   3 rounds of:
   10 Burpees
   10 KB Swings
   10 Pull ups          
50 Double unders 

 

Long Island gets into Workout 11.2 (this video is featured on the Games Site) 

 

Our competition series is back at CrossFit South Shore this Saturday April 9th. Last weekend at CrossFit Old Bethpage was great; almost everyone in attendance recorded a better score in our competitive environment than their first run at the workout. That was our intention; create a fun and competitive atmosphere that would help bring us to the next level.

The energy has been through the roof at these events and it is going to be unbelievable this weekend.

 The camaraderie, support and encouragement has been nothing short of spectacular. Don't miss out on a great opportunity to surround yourself with dozens of highly motivated athletes as we "throw-down" this Saturday. 

Remember, if you plan on performing the WOD's on Saturdays in our highly competitive environment you will need to sign up for our local events. Cost is $10 p/week. If you chose the 6 week option you are all set. These local events are open to all athletes regardless of affiliation. Deadline to sign up is Thursday 8:00pm.

All of the details can be found here.

Wednesday April 6th

Workout of the day

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110lbs) 
Jerk (165/110lbs)

DESCRIPTION

Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

 

 

Here's how this will work in our gym:

Each Wednesday the entire gym will do the Open Games WOD. All athletes who have registered and are competing must perform the WOD in front of a judge. Even if you will be performing the WOD again on Saturday, you must have your Wednesday performance judged. This will cover you in the event your score is better on Wednesday than Saturday.

If you are unable to attend one of our Saturday events then your judged performance on Wednesday will be the score you submit.

 

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Our competition series is back at CrossFit South Shore this Saturday April 9th. Last weekend at CrossFit Old Bethpage was great; almost everyone in attendance recorded a better score in our competitive environment than their first run at the workout. That was our intention; create a fun and competitive atmosphere that would help bring us to the next level. The energy has been through the roof at these events. The camaraderie, support and encouragement has been nothing short of spectacular. Don't miss out on a great opportunity to surround yourself with dozens of highly motivated athletes as we "throw-down" this Saturday.

Remember, if you plan on performing the WOD's on Saturdays in our highly competitive environment you will need to sign up for our local events. Cost is $10 p/week. If you chose the 6 week option you are all set. These local events are open to all athletes regardless of affiliation. Deadline to sign up is Thursday 8:00pm.

All of the details can be found here.

 

Kurt - 250lb Deadlift (age - 14)


 

 

Tuesday April 5th

Workout of the day

WOD:
Complete 3 rounds for time of:
35 Air squats
10 Power Snatches (135/95lbs)
25 Pull ups 

 

Great job to everyone who performed the Challenge WOD yesterday. The energy was high, the results were impressive. Thank you to all who stuck around to help out. And as always we witnessed an awesome display of camaraderie as you encouraged each other to achieve a little more than you thought possible.

If you have not completed the Body Transformation - Look Better, Perform Better, Feel Better Challenge WOD the make up will be today during the 6:00pm class only.

 

Is Sugar Really Healthier than HFCS? read article.

Monday April 4th

Workout of the day

Accuracy/Coordination/Agility: 
Max double unders in 3 minutes

Strength/Power/Speed: 
Clean and jerk 3 rep max (10 minutes total time; 3 reps completed in 40 seconds)

Cardio respiratory endurance/Stamina: 
4 minutes max calorie row
rest 60 seconds
3 minutes max reps KB swings (men: 53/35lbs; women: 35/26lbs)
rest 60 seconds
2 minutes max reps thrusters (men: 95/65lbs; women: 65/45lbs)
rest 60 seconds
1 minute max reps burpees

This is the workout of the day even if you are not participating in the challenge. 

 

Today is the last day of the The 2011 Body Transformation - Look Better, Perform Better, Feel Better Challenge. It’s an exciting day for us to see the amazing progress of our athletes, and an even more exciting day for the participants to test how much they were able to accomplish in just eight weeks.

Voting on the transformation photos will commence on Wednesday or Thursday and you will be able to vote up until 6:00 p.m on Friday. The coaches will narrow the field to the top 10 competitors, and it will be up to the participants to decide the winners.

Winners will be announced and prizes will be awarded at our wrap-up party on Saturday, April 9th (location to be announced). This promises to be a very fun evening and a great chance to celebrate with your fellow CFSS athletes. We would like to get a head count so please put your name on the sign up sheet at the front desk.

***Challenge Participants – Please arrive a bit early for your group session to roll out, warm-up and have your photos taken. Please remember to wear the same clothes you wore for the first photo. And remember, sessions are running at 9:00am, 11:00am, 4:30pm, 6:00pm and 8:00pm today.***

WOD Details

After your general warm-up, you will be given 3 minutes to perform max reps of double unders. Upon completion of the double under test there will be a 5 minute rest period. From there you will be given exactly 10 minutes to work up to the heaviest ground to overhead 3-rep max you can achieve within 40 seconds.  Our recommendation is that you clean and jerk the weight, but all that matters is that you move as much weight as possible from the ground to a full standing position overhead.  You will record only your heaviest load that was successfully lifted three times within 40 seconds.

Once the ten minutes have elapsed, you will be given five minutes to rest and transition to the conditioning stations. There you will complete as many repetitions (or calories) as possible in the allotted time. 

All competitors will be given a scorecard and a partner to count their reps. Your partner will tally your repetitions when you finish, and will add this number to the amount of your 3-RM ground to overhead (in lbs.) for your final score. (e.g., Athlete X  hits 95 double unders, works up to a 225 lb. 3-RM, rows 80 calories, 90 KB swings, 25 thrusters, and 15 burpees for a final score of 530 points.)

Challenge participants must complete the workout the same as their initial performance, as an Advanced or Intermediate athlete, with no mix-&-matching between movements.  

Most importantly have fun and be ready to give it your all.  

 

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Another great event on Saturday. Thanks to Chris (CFOB) for hosting.

 

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Taken from the CrossFit Games site (well sort of, I substituted their picture with one that I felt is more appropriate):

Display Issues Are Known

By CrossFit on 04.03.11

Don't worry if your submitted results aren't showing on the Leaderboard.

If you have submitted and/or validated results for Workout 11.2, don't worry if they are not showing on the Leaderboard. The Leaderboard still needs work, but our database has collected all of these submissions and validations. There is no need yet to email your results to our support staff.

Our IT team is fixing the Leaderboard and it will be functional soon. When the Leaderboard is fixed, it will reflect the most recent submissions and validations for Workout 11.2. 

If you are having other problems with the site, please email support@crossfitgames.com.

 

Saturday April 2nd

Workout of the day

Partner WOD:
3 rounds each of:
800 meter run
AMRAP of:
05 Pull ups
10 Push ups
15 Squats

*in this workout Partner A will run 800 meters and Partner B will complete AMRAP of 5 pull ups, 10 Push ups, 15 squats.  When partner A returns they will switch roles and continue in this fashion until each partner runs 800 meters 3 times.  Your score is your time divided by total reps completed.

 

 

Saturday schedule:

• 09:00am Group class
• 10:00am Group class
• 1:00pm Games Open 11.2 at CrossFit Old Bethpage (1st heat at 2:00pm)

 

CrossFit Games Open 11.2 Heat Assignments for Sat. April 2nd