Wednesday 5-1-2019

Warm Up

2 Rounds

200m Run

15 Air Squats

Strength

Back Squat

5-5-5-5-5 (80%)

Metcon

AMRAP 14

200m Run

9 Thrusters (95#/65#)

20 Walking Lunges

Tuesday 4-30-2019

Warm Up

2 Rounds

200m Row

10 Push-ups

10 PVC Pass-thru

Strength

Bench Press

5-5-5-5-5 (80%)

Metcon

1000m Row

50 Push Press (95#/65#)

30 Ring Dips

Blog Week of 4-29-2019

Quote of the Week 4-29-2019

“We generate fears while we sit.  We overcome them by action.”

NEWS

Member Appreciation Day is coming up quick- Saturday, May 4th at 10am.  I am so excited to share a fun day with the best community around. Free food, Yoga, and Physical Therapy will be provided to any and all who come.  If you have a friend or family member who has been on the fence about trying us out, today is a great, no sweat, no workout chance where they can find out why the best hour of your day is spent at a CrossFit gym.

COMMUNITY

In the interest of always being better than yesterday I have added a new check in system for you guys.  When you first walk in head over to the pallet desk and check into your Zen Planner profile on our brand new TV.  Here you can log your results, check the WODs, see a leaderboard of the days athletes, and even use a built in percentage calculator to find out your weights for the day.

Once you are all logged in make your way to The Lounge area where you can put your stuff down in the cubby wall, watch some netflix on our new larger TV, grab a free coffee at our live edge bar, or a healthy snack, and charge your phone in our new charging station.

Big shoutout to Home Run Tim for helping me with the electrical, Dipsy for the months and months of snacks (and hand sanitizers and mints and gum…), and Mel for helping me design the whole thing.  I think both the new sign in system and Lounge area will add value to an already amazing community.

PROGRAMMING

This week we get back to the basics!  It is very natural for programming to seek out novelty, with this truth in mind I have thrown many new challenges at you guys the past two months.  I am happy to say you handled them all extremely well. Coaching the exotic and fun stuff is very rewarding but I pride myself on delivering what the athlete needs first- so this week we will begin a simple and straightforward periodization for the main lifts.  Deadlift, Bench Press, Back Squat, Pendlay Row, and Strict Press are iconic in the strength world for a reason, they work. Let’s spend the next month developing virtuosity in each of these movements- doing the common uncommonly well. Expect a big strength day in 4 weeks (hint: “CrossFit Total” or “Big 3”).

We will return to a classic CrossFit programming block as well.  This week is all triplets or three movements combined into one WOD.  I have strategically chosen one movement from each Modality- Weightlifting (moving an external object), Gymnastics (moving your body), and Monostructural (cardio or metabolic conditioning).  Each of this week’s WODs will have one of each three modalities. Just because the formula is simple does not mean it is easy!

LET’S GET AFTER IT AGAIN!

Monday

Strength

Deadlift

5-5-5-5-5 (80%)

Metcon

4 Rounds

8 Power Snatch (95#/65#)

8 Lateral Burpees Over Bar

8 T2B

Tuesday

Strength

Bench Press

5-5-5-5-5 (80%)

Metcon

1000m Row

50 Push Press (95#/65#)

30 Ring Dips

Wednesday

Strength

Back Squat

5-5-5-5-5 (80%)

Metcon

AMRAP 14

200m Run

9 Thrusters (95#/65#)

20 Walking Lunges

Thursday

Strength

Pendlay Row

5-5-5-5-5 (80%)

Metcon

21-15-9

Hang Cleans (95#/65#)

Box Jumps

Pull-ups

Friday

Strength

Strict Press

5-5-5-5-5 (80%)

Metcon

4 Rounds

Minute 1: Double Unders

Minute 2: HSPU

Minute 3: KBS

Scored for total repetitions

Monday 4-29-2019

Warm Up

2 Rounds

8 Burpees

8 Snatch Pull

8 Power Snatch

Strength

Deadlift

5-5-5-5-5 (80%)

Metcon

4 Rounds

8 Power Snatch (95#/65#)

8 Lateral Burpees Over Bar

8 T2B

Friday 4-26-2019

Warm Up

2 Rounds

20 Doubles

15 PVC Clean and Jerk

Strength

15 mins establish

1RM Clean and Jerk

Metcon

“Annie Meets Grace”

50-40-30-20-10

Double Unders

10-8-6-4-2

Clean and Jerks (135#/95#)

Thursday 4-25-2019

Warm Up

2 Rounds

100m Sprint

15 Sit-ups

Strength

Core Circuit 

Metcon

400m Run

40 Knees to waist 

300m Run

30 T2B

200m Run

20 KTE

100m Run

10 Strict KTE

Wednesday 4-24-2019

Warm Up

2 Rounds

10 Step Ups

10 Ring Rows

Strength 

DB Row

5-5-5-5-5

Metcon

5 Rounds

8 Burpee Box Jump Overs

10 CTB Pull-ups 

Tuesday 4-23-2019

Warm Up

2 Rounds

10 Walking Lunges

10 PVC Good Mornings

Strength

10 Minutes 

Work up to heavy deadlift

Metcon

2 deadlifts (315#/205#)

50 wall balls

4 deadlifts 

40 Wallballs 

6 deadlifts 

30 Wallballs 

8 deadlifts 

20 Wallballs 

10 deadlifts 

10 Wallballs 

Blog Week of 4-22-2019

Quote of the Week 4-22-2019

“Freedom does not come automatically, it is achieved.  And it is not gained in a single bound, it must be achieved each day.”

HAPPY EASTER ALL!

NEWS

Saturday, May 4th at 10am I am hosting our first ever Member Appreciation Day!  I wanted to create a unique and engaging way I could give back to the amazing community that has given me the best job in the world.  This is a totally FREE day- meant to be a celebration of all we are as a community. Think of it as an open house- bring friends, family, young and old, drag in as many people as you can!  This day is the end zone celebration dance to all of the doubters who said we couldn’t do it without them- cheers!

I wanted to share with all my members some really amazing people, relationships, and businesses I have been working with.  Please take some time to check out their websites and social media this week. All will be in attendance May 4th to show you guys a great time.  Full disclosure- none of these companies have paid me to say any of this, I really just genuinely believe in their products and ideals.

As some of you guys know I have recommended Dr. Ron Masone and the other professionals at Block Chiropractic and Sports Physical Therapy since we opened.  They are incredibly talented and I have personally trusted them with my injuries and rehab. Dr. Ron will be there to answer any questions you guys may have about their services and we may get some hands on attention!

Muscle Up Paleo will be in the house to let you guys sample some of their meals.  The owner of this company Byron is a truly great guy- together, last year we fed over 60 families along the north shore of Long Island thanks to his generous contributions.  Ask them how you can get your meals delivered right to our gym.

Chris Albano Photography will be there to take some great pictures of the crew.  As you guys know I have used Chris many times in the past for our Throwdowns, Strongman Competition, and our social media.  If you want to check out more of his work just scroll through our Instagram and if you know of anyone or any businesses that need pictures taken please feel free to reach out.

Finally, I want to introduce you guys to Yoga For Health Long Island.  This company is run by a really amazing person Melissa. She has run programs for me inside my work at North Shore Youth Council and is truly dedicated to helping others thrive through cultivating wellness.  They will be doing a full on yoga presentation for us- and boy do we need it!

Please mark your calendars and gather up friends and family to share in this wonderful day.  Come celebrate with all of us!

LET’S GET AFTER IT!

Monday

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set

Tuesday

Strength

10 Minutes

Work up to heavy deadlift

Metcon

2 deadlifts (315#/205#)

50 wall balls

4 deadlifts

40 Wallballs

6 deadlifts

30 Wallballs

8 deadlifts

20 Wallballs

10 deadlifts

10 Wallballs

Wednesday

Strength

DB Row

5-5-5-5-5

Metcon

5 Rounds

8 Burpee Box Jump Overs

10 CTB Pull-ups

Thursday

Strength

Core Circuit

Metcon

400m Run

40 Knees to waist

300m Run

30 T2B

200m Run

20 KTE

100m Run

10 Strict KTE

Friday

Strength

15 mins establish

1RM Clean and Jerk

Metcon

“Annie Meets Grace”

50-40-30-20-10

Double Unders

10-8-6-4-2

Clean and Jerks (135#/95#)

Monday 4-22-2019

Warm Up

2 Rounds

10 Cal Row

10 PVC Pass-thru

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set