CrossFit South Shore

Friday February 24th

Workout of the day

Training:
Weighted Pull ups 5 x 5

WOD:
Complete 7 rounds for time:
7 Handstand Push up
7 Deadlift (315/205lbs)
7 Knees to elbow 

 

Enough said....

 

A little Burpee advise from our friend Carl Paoli at Gymnastics WOD

Thursday February 23rd

Workout of the day

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

 

 

Mike Lucca - 1st time doing Double unders in a WOD - Unstoppable!!

 

Wednesday February 22nd

Workout of the day

Complete 4 rounds for time:
Run 400 meters
10 Power cleans (135/95lbs)
15 Toes to bar
30 Double unders
Rest 3:00 minutes 

 

We love first's at the gym....

Rick Hacker - First WOD with muscle ups

Chris Rosario - First muscle up!

Tuesday February 21st

Workout of the day

Training:
Back Squat 3 x 5

WOD:
Complete 3 rounds for time:
10 Muscle ups
30 Wallball shots (20/14lbs to 10') 

 

A couple of many PR's that were hit yesterday. Solid efforts accross the board. Congratulations to everyone who competed in and completed the The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge. 

Brian Strack - 250lbs 

Mike Tierney - 255lbs

 

Monday February 20th

No 6:00am class today

Workout of the day

The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge Improved Performance WOD

Part A. 
Clean and Jerk 1 rep max (six minute time limit)

Part B. 
Against a 10 minute clock:
Row 750 meters
Complete AMRAP in the time remaining following the rep scheme below:
3 Thrusters (M: 95/65; F: 65/45)
3 Burpees
6 Thrusters 
6 Burpees
9 Thrusters 
9 Burpees
12 Thrusters 
12 Burpees
15 Thrusters 
15 Burpees...
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc. 

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

 

Today is the last day of the The 2012 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 40 days.

Your final food log must be turned in today.

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, February 25th. 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 if you haven’t RSVP’d on Facebook, 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 8:00am, 9:00am, 11:00am, 4:30pm, 6:00pm and 8:00pm today.***

WOD Details

After your general warm-up, you will be given six minutes to establish your 1 rep max Clean & Jerk. You may power clean or squat clean the bar to the rack position, and you may press, push press, push jerk, or split jerk the bar to a fully locked out position overhead. Both feet must be under your hips and you must demonstrate control of the bar for the rep to count.  You may make as many attempts as you like in the six minutes.

Once the six minutes have elapsed, you will be given five minutes to rest and transition to Part B. There you will complete as many repetitions 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 1-RM Clean & Jerk (in lbs.) for your final score. (e.g., Athlete X works up to a 225 lb. 1-RM in Part A, and completes 90 reps in Part B for a final score of 315 points)  

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

 

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Have you registered for the Open yet? What are you waiting for?

Register for the Open here

Friday February 17th

Workout of the day

Training:
Press Waveload 6,4,2,6,4,2

WOD:

"Helen"

Complete 3 rounds for time:
Run 400 meters
21 KB Swings (53/35lbs)
12 Pull ups

 

Lauren Corcoran ...the only Challenge participant with a perfect score on every food log so far. Can she make it through Sunday?

 

 

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The Open starts February 22nd, 2012.

Register here: https://games.crossfit.com/mygames/

 

 

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in less than a week. The program will begin on February 20th and run every Mon/Wed/Fri for three weeks.

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

On Ramp #73 M/W/F @ 10:00 AM, starts Feb 20th  

On Ramp #74 M/W/F @ 7:00 PM, starts Feb 20th (4 slots left) (2 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

 

Thursday February 16th

Workout of the day

Complete 5 rounds for time of:
15 Box jumps (24/20")
12 Ring dips
09 Deadlifts (245/165lbs)

Jenn Fryant

Keri Lanz

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CrossFit South Shore On Ramp Program:

The next On Ramp Program at CFSS is starting in less than a week. The program will begin on February 20th and run every Mon/Wed/Fri for three weeks.

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

On Ramp #73 M/W/F @ 10:00 AM, starts Feb 20th  

On Ramp #74 M/W/F @ 7:00 PM, starts Feb 20th (only 4 spots 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 February 15th

Workout of the day

Training:
Power Snatch 5 x 3

WOD:
Complete for time:
35 Power Snatches (135/95lbs)
Perform 7 Ball Slams (40/30lbs) at the top of every minute 

 

Links to a couple of helpful training tips for the Snatch:

Olympic Weightlifting Snatch Tips by Glenn Pendlay

Olympic Weightlifting Snatch Tip Second Pull by Glenn Pendlay

 

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The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge is coming to an end. This is the final week of training with the Improved Performance WOD scheduled for Monday, February 20th. This will also be your final week for food log tracking. Your food log is to run to the end of the week (Sunday February 19th), and must be turned in no later than Monday the 20th. Points will be tallied and votes will be collected the week of February 20th, and the winners will be announced at a party with all of our participants on Saturday, February 25th.

   

To accomodate those of you who will be away next week you will be able to perform the Challenge WOD this Friday. This option is only available to those who will be away on Monday.

    

Your final food log still runs through Sunday 2/19 and must be turned in on Monday 2/20. Email it if you have to - don't take the zero, you've worked to hard.

   

If you have not paid your $50 entrance fee, please do so ASAP.

 

Tuesday February 14th

Workout of the day

Training:
A1. Bench Press 3 x 5
rest :30 sec
A2. Two handed DB bent over rows 3 x 10-12 reps
rest 2:00 min 

WOD:
Complete 5 rounds each for time:
Row 500 meters
25 Wallball shots (20/14lbs to 10')
Rest 3:00 minutes 

 

First WOD kipping pull ups NO BANDS! Jordana and Tasha. Way to go ladies!

Monday February 13th

Workout of the day

Training:
"Shankle Complex" x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks 

WOD:
Complete AMRAP in 12 minutes:

7 Burpees

20 Double unders

7 Chest to bar pull ups

   

     

    

The 2012 Body Transformation - Look Better, Perform Better, Feel Better Challenge is coming to an end. This is the final week of training with the Improved Performance WOD scheduled for Monday, February 20th. This will also be your final week for food log tracking. Your food log is to run to the end of the week (Sunday February 19th), and must be turned in no later than Monday the 20th. Points will be tallied and votes will be collected the week of February 20th, and the winners will be announced at a party with all of our participants on Saturday, February 25th.

   

If you have not paid your $50 entrance fee, please do so ASAP.

 

 

Friday February 10th

Workout of the day

Training:
Deadlift 3 x 5

WOD:
Complete 3 rounds for time:
Run 800 meters
30 KB Swings (53/35lbs)
20 Hand release push ups
10 Pistols 

 

Father and son hitting a CrossFit workout together - just another example of what makes CrossFit so cool!

Bruce GerhardCasey Gerhard

     

       

Thursday February 9th

Workout of the day

Complete the following for time:
Row 1000 meters
50 Squats
50 Double unders
Row 800 meters
40 Squats
40 Double unders
Row 600 meters
30 Squats
30 Double unders
Row 400 meters
20 Squats
20 Double unders
Row 200 meters
10 Squats
10 Double unders

 

Caught mid ball slam... who is the mystery athlete? Can you name him?

Wednesday February 8th

Workout of the day

Training:
Power Clean 5 x 3

WOD:
Complete for time:
35 Power cleans (185/123lbs)
Perform 7 Ball Slams (40/30lbs) at the top of every minute 

 

He's famous.... watch at the :35 second mark... RICH. ROMITO.
Get your credit card out and sign up now for the Open. I guarantee it will be the best $20 bucks you've spent in a long time. Compete for fun. Compete to push yourself a little further. Compete to find out what you're made of. Compete for the camaraderie. Just Compete.

 

Sign Up Here. Join the team CrossFit South Shore L.I.

Tuesday February 7th

Workout of the day

Training:
Overhead Squat 3-3-3-3-3 

WOD:

"Josh"

Complete for time:
21 Overhead squats (95/65lbs)
42 Pull ups
15 Overhead squats
30 Pull ups
09 Overhead squats
18 Pull ups 

 

Check out Pat Carpenters "Festivus 3" video. Very cool.

CFsouthshoreLI Festivus3 from Pat Carpenter on Vimeo.

 

It's On... Registration for the Games has begun.

Have you registered yet? Yes you... this is for EVERYONE! Yes, you are ready for this.

 

The first workout will be announced on Wednesday February 22nd. EVERYONE is encouraged to register and complete the workouts...EVERYONE!

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit South Shore L.I.

If you have any questions or would like to discuss further, speak with Doug.

 

Monday February 6th

Workout of the day

Training:
"Shankle Complex" x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks 

WOD:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Enlarge image

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

 

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Congratulations to all of our athletes that competed at Festivus 3: John Burke, Jenn McMackin, Tasha Goulding, Bill Krukowski, Pat Carpenter, Ryan Gallagher, Lauren Corcoran, Jackie Mulligan, Jason Mulligan, Mike Tierney, Jim Lanzarotta, Steven Farrell, Lisa Strack; and Brian Strack for handling all of the coaching duties throughout the day.

CFSS was represented on every podium. Mens Intermediate: Jason Mulligan 1st place, Womens Intermediate: Lauren Corcoran 2nd place, Mens Novice: Ryan Gallagher 3rd place, Womens Novice: Tasha Goulding 3rd place.

 

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Christian Harris

We are very proud to introduce the newest member of our coaching staff Christian Harris. Christian comes to us from Parisi Speed School where he has been a Performance Coach for the past 3 years. As has been the case with so many, Christian's discovery of CrossFit has been a life changing experience. Now Christian is ready to use his passion to inspire others and help them succeed in reaching their health and fitness goals. 

We are continually looking for ways to improve upon your experience as a member of CrossFit South Shore, and we are very excited about all of the possibilities with this young man joining our team. Welcome aboard Christian!

 

Friday February 3rd

Workout of the day

Training:
Bench press 3 x 5

WOD:
2 Rounds for time:
Row 500 meters
30 KB Swings (70/53lbs)
Row 500 meters
15 Toes to Bar 

 

Jeff Rx'ing the pull ups for the first time in a WOD.

 

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To all of our athletes competing at the Festivus Event:

Go up there and kick some major ass. Remember this:

"Full Effort is Full Victory"

Take Friday off. No workout. Come in and foam roll or stretch if you like. 

Remember to bring your training gear on Saturday; shoes, straps, jump ropes, tape, lax ball, etc.

Remember to be prepared nutritionally; pack a cooler. Protein (whey protein, chicken, hard boiled eggs, egg whites, deli meat), carbs (sweet potato, any root vegetable - I'm a big fan of the root vegetables at Cornucopia, fruit, Lara Bars are ok), finally little bit of fat (this is not the time to devour cans of macs). Coconut water is ok and of course lots of water. 

The greatest way you can show your appreciation for our gym and our coaching is to sport your CFSS gear while competing. We are proud of all of you and we hope you are proud to be members of CFSS. 

 

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It's On... Registration for the Games has begun

 

The first workout will be announced on Wednesday February 22nd. EVERYONE is encouraged to register and complete the workouts...EVERYONE!

You can register here: CrossFit Games Open Registration.

Make sure you register as a team member of CrossFit South Shore L.I.

If you have any questions or would like to discuss further, speak with Doug.

Thursday February 2nd

Workout of the day

Training:
Back Squat 3 x 5

WOD:
A. Five sets for max reps: 30 seconds of Power snatch (135/95lbs); rest 90 seconds 

B. Complete AMRAP in 10 minutes:

• 15 Wallball shots (20/14lbs)
• 10 Pull ups 

 

This is a 3D street mural. "The massive optical illusion depicts a waterfall cascading into a deep gorge, making it look as though the members of the Reebok/CrossFit(The Sponsor) team are performing death-defying stunts."