Tuesday January 3rd

Workout of the day

Training:
Snatch - max for the day

WOD:
Complete 21-15-9 reps of:
Overhead squats (95/65lbs)
Burpees 

 

If you haven't heard the the 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge will begin on Monday, January 9th. This challenge is for everyone. The beauty of this type of challenge is that it doesn't favor anyone specifically. Whether you are brand new to CrossFit, or you are approaching elite status, your chances of winning are equally as good.

The simple breakdown is this; if you are new you may feel you won't do well on the initial performance component, but you have the best chance to win the second scoring component (most improved). The new CF'er can score really well on the body composition component as well because a large shift in how you eat will result in dramatic changes.

Fear not veteran CF'ers, you too have as good a chance to win as anybody else. Your firebreather performance in the initial performance component should have you ranking high. Still, we all know there is always room to improve, and now "dialing in" your nutrition can result in significant change to your body composition.

The real “X” factor this year is the newly added nutrition log book scoring component. Accounting for 25% of your score (one of four scoring components), a home run here is most likely a grand slam as the direct effect on your improved performance and body transformation will be profound.

Let's not forget, aside from the change in your body composition, improved health and vitality, and improved athletic performance from 8 weeks of focused strength training and lean eating, our top finishers will receive the following awards:

First Place – Two Free Months of Unlimited Group Coaching Membership and 40% of the prize pool.

Second Place –  One Free Month of Unlimited Group Coaching Membership and 20% of the prize pool.

Third Place – One Free Month of Unlimited Group Coaching Membership and 10% of the prize pool.

The prize pool will be established from a $50 entrance fee paid by each participant, which as we’ve seen with the last challenge can add up to a nice little payday. If we have 50 competitors, first place will receive $1,000 plus 2 months of coaching, over $1,200 value!!!

This Challenge is about much more than winning the cash prize.  It’s also 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 because you’re going to be giving it your best too.

Additionally, it’s about setting a goal for yourself and publicly committing to achieving it.  Yes, there is pressure in that, and for some of you it will be very uncomfortable.  But the discomfort of setting a goal and putting it out there for all to hear is also what can help you break through barriers that have previously held you back. So, throw your hat in the ring.  Join your friends and provide a little friendly competition to push them to the next level, and use that same motivation to achieve your next health and fitness goal.

 

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Have you heard? This is a really great development...

Sports Therapy Coming to CrossFit South Shore

Starting this Wednesday, January 4th 2012

Tricia Rosario, PT, DPT owner of Optimal Care Physical Therapy will be providing on site treatments every Wednesday.

Tricia, a specialist in manual orthopedic therapy, will help our athletes maintain their flexibility, muscle length, and joint mobility to optimize performance and prevent injury.

$40/Session Introductory rate for members

To make an appointment, call: 631-689-6666

 

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Have you seen our featured "Deal of the Day" on Living Social? Two CrossFit Kids classes for $19. Click on the picture below to purchase the deal. Help us make this a successful campaign and spread the word about our proven Kids fitness program that delivers AMAZING results. What?... don't have kids? no worries, you can still buy the deal and give it as a gift. 

To further help us out please click on the picture below and then locate the "share" via Facebook and Tweet badges and do the social networking thing - "share" it, "tweet" it.


 

Comments

[Michael Cantley]

Well I tried posting this from home, let's try again. I posted the kid's thing.