Blog Week of 11-5-2018

Quote of the Week 11-5-2018

“The best preparation for tomorrow is doing your best today.”

NEWS

The planning of this years Holiday Party is in full swing. Be sure to sign up on the door so we have a good head count. Feel free to bring friends and family.  So far it looks like a big turnout- should be another great event! 

PROGRAMMING 

We should all be much more comfortable with our Olympic Lifts starting this fourth week of our Oly Cycle. Our Metcons will mostly be short and very intense leading up to a longer WOD “Kelly” on Thursday. This is a great week to test your output in various time domains. 

LET’S GET IT!

 

Monday

Strength

EMOM 8

3 Front Squat 

Metcon

3 Rounds

12 1 Arm DB Shoulder to Overhead (50#/35#) Each Arm

24 Alt Pistol Squats

1 Rope Climb 

 

Tuesday

Strength

Core Circuit 

Metcon

12 Minute Ascending Ladder

1 Clean and Jerk (95#/65#)

1 T2B

2

2…

 

Wednesday 

Strength

EMOM 8

3 DB Bench Press

Metcon

1000m Row

50 Push-ups 

30 Ring Dips

 

Thursday 

Metcon

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs (20#/14#)

 

Friday

Strength

EMOM 8

3 Power Snatch

Metcon

21-15-9

Power Snatch (135#/95#)

Bar Facing Burpees 

30 Double Unders Before Each Round 

Blog Week of 10-29-2018

Quote of the Week 10-29-2018

“I find that the harder I work, the more luck I seem to have.”

NEWS

BIG SPOOKY BASH WEDNESDAY!  Our WOD-O-WEEN party will be this Wednesday- we will hold a 9am and a 5:30pm only.  Please come dressed up and ready to work! There will be food and refreshments available- feel free to bring friends and family.  We get to hit a special WOD “Elizabeth” Cleans and Ring Dips.

New hoodies and T-shirts are selling out quick- make sure you reserve yours now!  I will also be taking preorders for new heavy hoodies this week. Sign ups will be on the front desk.  

COMMUNITY

Next big event after WOD-O-WEEN will be our Holiday Party!  Dipsy and I are planning it now- should be an amazing night of food and great friends.  More to come on that in the coming weeks.

I also want to congratulate Josh “Space Bar” Lynch on November 2018’s Member of the Month.  His hard work and consistency has paid off in a big way. He has become a great asset to our growing community.

PROGRAMMING

This begins our third week of Oly Training.  We will focus on speed under the bar and explosiveness.  Please have numbers ready to go for your periodization.

LET’S JUMP INTO NOVEMBER READY TO GET IT!

 

Monday

Strength

Snatch Balance

3-3-3-3-3

Metcon

3 Rounds

Minute 1: Snatch Grip Deadlift (95#/65#)

Minute 2: Hang Snatch

Minute 3: OHS

Minute 4: KTE

 

Tuesday

Strength

Bench Press

5-5-5-5-5

Metcon

5 Rounds

200m Run

15 Box Jumps

10 HSPU

 

Wednesday

Strength

EMOM 3

3 Front Squat

EMOM 3

3 Clean Pulls

EMOM 3

3 Squat Cleans

Metcon

“Elizabeth”

Squat Cleans (135#/95#)

Ring Dips

 

Thursday

Strength

Strict Pull-ups

5-5-5-5-5

Metcon

22-16-10

1 Arm DB Snatch (50#/35#)

Pull-ups

 

Friday

Strength

Split Jerk

5-5-5-5-5

Metcon

45 Cal Row

45 Wall-balls

45 DB Push Press (50#/35#)

45 Sit-ups

Break Up Reps However

 

Blog Week of 10-22-2018

Quote of the Week 10-22-2018

“It starts with finding the direction you want to go in and then figuring out how to build the habits that will get you there.”

NEWS

New hoodies and t-shirts are now available at the box!  Dom’s shirts are being sold too.  There are limited quantities available this month so be sure to reserve yours right away.  As the weather gets colder we will have some heavier hoodies coming your way as well.

I am working on creating a gallery of pictures and videos for you guys from the 631Throwdown 3.0 The shots we got were AMAZING!  We all should thank @anthonyloganzophoto and @cmaphotographyli on instagram for doing such a great job.  Give them both a follow for me please!

COMMUNITY

Our next event will be a WOD-O-WEEN special Halloween WOD.  There will be food and drinks and I know the 9am is going all out on costumes.  We will hold a 9am and 5:30pm class only that day (10/31/2018).  Please all come join us for the Spooky Bash!

PROGRAMMING

This begins week 2 of our Olympic Lifts focused cycle.  This week the weights should be heavier than last- working with lots of heavy doubles.  We are still running strengths in the EMOM style so please have some numbers prepared.

LET’S HAVE A GREAT WEEK ALL!

Monday

Strength

EMOM 5

2 Squat Cleans

EMOM 5

2 Split Jerk

Metcon

3 Rounds

400m Run

10 Clean and Jerk (135#/95#)

 

Tuesday

Strength

DB Row

5-5-5-5-5

10 banded face pulls between rounds

Metcon

21-15-9

Pistols

Pull-ups

 

Wednesday

Strength

EMOM 5

2 OHS

EMOM 5

2 Squat Snatch

Metcon

AMRAP 14

700m Row Sprint

Then

7 Hang Snatch (75#/55#)

7 OHS

7 KTE

 

Thursday

Strength

DB Bench Press

5-5-5-5-5

10 Lateral Raise between rounds

Metcon

3 Rounds

Minute 1: HSPU

Minute 2: KBs

Minute 3: Doubles

 

Friday

Strength

EMOM 5

2 Snatch Pull

EMOM 5

2 Clean Pull

Metcon

10-9-8-7-6-5-4-3-2-1

Devils Press (50#/35#)

Weighted Box Overs

 

 

 

 

 

Blog Week of 10-15-2018

Quote of the Week 10-15-2018

“The best revenge is massive success.”

NEWS

Boy, oh boy did we have a great day Saturday!  A truly amazing event with even more amazing people.  The 631 Throwdown 3.0 was easily our best competition ever.  I sincerely thank all my sponsors, vendors, athletes, and special thanks to all my amazing judges.  Gameface, Proshop, Nosejob, Seaworld, Tina-na-na, Miss P, Paint Chips, Thor, Mittens, Taken, Big Mike, DB, Manny- I am forever grateful for all you did that day.  Big thank you to Dipsy for making those beautiful baskets.  And thank you to the sad person that called the fire marshal on the event as well- theres nothing my community loves more than proving the negative naysayers wrong!  Overall the day was a highlight of all that is good about CrossFit and I am truly blessed to be part of such a positive and supportive community.

COMMUNITY

Enormous congratulations to all the 631 athletes who competed this weekend- we had such a good showing!  For some of you it was your first competition and I must say I am extremely proud of all who pushed themselves out of their comfort zones and showed up strong that day!  Let’s all give a big hand to Meggo and D-Nasty for placing in their first competition!

Our next event will be a WOD-O-WEEN Halloween special workout.  There will be costumes and food and a killer WOD.  I will fill you guys in more in the upcoming week.

PROGRAMMING

After last weeks mobility we should be feeling primed and ready to roll.  This week begins an Olympic Lifting cycle that will focus on explosiveness and positioning in the Clean and Jerk and Snatch.  All this week we will have 3, 3 minute EMOM strength pieces looking to establish some heavy weights.  Expect to squat and pull weight off the ground a lot in the next few weeks so please take all those mobility movements we showed you and do them on your own.

THANK YOU ALL AGAIN AND LET’S HAVE ANOTHER AMAZING WEEK!

Monday

Strength

EMOM 3

3 Squat Clean AHAP

EMOM 3

3 Front Squat AHAP

EMOM 3

3 Clean Pull AHAP

Metcon

50 Calorie Row

50 Thrusters (45#/35#)

30 T2B

30 MBC (20#/14#)

Partition as needed

 

Tuesday

Strength

EMOM 3

3 Bench Press AHAP

EMOM 3

3 Close Grip Bench Press AHAP

EMOM 3

3 DB Flys AHAP

Metcon

AMRAP 14

7 HSPU

7 Med Ball Sit-ups

7 Burpees

 

Wednesday

Strength

EMOM 3

3 Strict Pull-ups

EMOM 3

3 Pendlay Row AHAP

EMOM 3

3 High Hang Clean AHAP

Metcon

“The Danny Tanner”

2 Mile Run

75 Cleans (95#/65#)

*Break up run and cleans however*

 

Thursday

Strength

EMOM 3

3 Squat Snatch AHAP

EMOM 3

3 OHS AHAP

EMOM 3

3 Snatch Pulls AHAP

Metcon

10 minute Ascending Ladder

1 Squat Snatch (135#/95#)

1 MU

2 Squat Snatch

2 MU…

 

Friday

Strength

EMOM 3

3 Strict Press AHAP

EMOM 3

3 Push Press AHAP

EMOM 3

3 Split Jerk AHAP

Metcon

1-2-3-4-5-6-7-8-9-10

Box Jumps

Ring Dips

20 Doubles before each Round

Blog Week of 10-8-2018

Quote of the Week 10-8-2018

“Only those who risk going too far can possibly find out how far one can go.”

NEWS

HERE WE GO!  The week of the 631 Throwdown is upon us!  I could not be more excited for this amazing day.  Ticket sales have been incredible, our vendors and sponsors are all in place, and judges are set.  I’d like to thank Block Chiropractic and Sports Physical Therapy who will be running a table showing mobility, muscle activations, and stretches for all.  X-factor meals and Cafe Amici who will be catering.  Simply Sweet Crumbles providing dessert,  Long Beard Brewing Company who will be bringing the beer, as well as tables by Isagenix, Vitamin World, and Mayne Construction of Long Island.  James Fischer Productions will be creating an amazing set of videos out of the event and of course Obsessed Threads shirts will be sold!

COMMUNITY

Thank you all for rallying around to help create this event Saturday.  Please bring your family and friends as it is a celebration of all your hard work and positivity.  I’d like to congratulate SpaceBar as Member of the Month October 2018!  I will be releasing his workout next week.  Dipsy and I are also planning a “WOD-O-WEEN” CrossFit Halloween party.  As you all know Mel has been pushing a “Spooky Bash” for some time now so we are putting together something really fun for you guys!  More on that next week.

PROGRAMMING

We have just come off about 5 straight months of hard, heavy, or intense hypertrophy based strength training- this week we will taper.  Our Metcons will all be a bit longer duration and fairly intense still.  We will be using this week to provide a tremendous amount of mobility.  On Monday, Wednesday, and Friday we are replacing the strength with some lacrosse ball, band, and barbell smashing work.  If you have your own lax ball or bands feel free to bring them with you.  Also prepare for a time trial run and row on Tuesday and Thursday.

LET’S GET IT THIS WEEK!

Monday

Metcon

20 Bupees

60 Wallballs

30 CTB Pull-ups

20 Burpees

15 Ring Dips

20 Burpees

 

Tuesday

Skill

1 Mile Run Time Trial

Metcon

20 Minute Cap

50 Deadlifts (135#/95#)

40 HR Push-ups

30 Alt DB Squat Snatch

200 Doubles

*100m Sprint before each movement *

 

Wednesday

Metcon

AMRAP 15

10 DB Box Step Overs

10 KTE

10 DB Hang Clean

 

Thursday

Skill

50 Calorie Row Time Trial

Metcon

21 Calorie Row

15 Power Snatch (135#/95#)

9 Muscleups

15 Power Clean and Jerks

21 Calorie Row

 

Friday

Metcon

3 Rounds

400m Run

18 Alt Pistols

9 Strict HSPU

1 Rope Climb

Blog Week of 10-1-2018

Quote of the Week 10-1-2018

“It is time for us to stand and cheer for the doer, the achiever, the one who recognizes the challenge and does something about it.”

NEWS

The 631 THROWDOWN 3.0 is rolling guys!  Lots of amazing athletes have signed up, all our sponsors are signed on, and all our judges are being set this week.  Expect an incredible day full of powerful moments and surprises.  This will a celebration of how amazing this community can be.

COMMUNITY

Speaking of celebration- we have TONS of good news coming into this week!  Our own Dominic Ferrara has attained his L1, completed my shadowing program, and will be assisting me in coaching.  Ally “Darth” not only took first place last week in the Cascade Classic, but is now ranked SECOND IN THE WORLD by Spartan.  Jeremy “Mittens” is at his L1 right now to expand his passion for CrossFit.  I am so pleased we could bring this amazing sport to the next generation.

PROGRAMMING

This will be our third week of hypertrophy based strength training.  We will utilize the barbell more than last week and bump up our rep ranges from 15 to 20.  We now should all be able to maximally contract the working muscle and really create a mind muscle connection- this will be incredibly beneficial in the upcoming weeks.  Be ready for one of my favorite girls “Linda” on Thursday.

TIME TO GO TO WORK!

 

Monday

Strength

Strict Press

20-20-20

Lateral Raise

10-10-10

Metcon

50 Doubles

15 HSPU

40 Doubles

15 Ring Dips

30 Doubles

15 HSPU

20 Doubles

15 Ring Dips

10 Doubles

 

Tuesday

Strength

Front Squat

20-20-20

Walking Lunges

10-10-10

Metcon

AMRAP 14

14 Walking Lunges (20#/14#)

7 Burpee-T2B

14 wallballs (20#/14#)

 

Wednesday

Strength

Pendlay Row

20-20-20

Biceps Barbell Curl

10-10-10

Metcon

3 Rounds

400m Run

21 Pull-ups

21 KBS

400m Run

15 Pull-ups

15 KBS

400m Run

9 Pull-ups

9 KBS

 

Thursday

Strength

DB Fly

20-20-20

Metcon

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 Bodyweight)

Bench Press (Bodyweight)

Clean (.75 Bodyweight)

 

Friday

Metcon

3 Rounds

Minute 1: Row (calories)

Minute 2: DB Hang Clean

Minute 3: Box Jumps

Minute 4: DB Push Press

Minute 5: Air Squats

Minute Rest

Max Reps at each station

Scored for total reps

Blog Week of 9-24-2018

Quote of the Week 9-24-2018

“When the character of a person is not clear to you, look at their friends.”

NEWS

Thank you for all the help with the 631 THROWDOWN 3.0!  We have an amazing day set up for us for sure.  Lots of food (probably too much) Kill Cliff, vendors, and tables will be there.  We will have lots of t-shirts and some surprises for you as well.  I am so excited to celebrate our amazing community and all the positives CrossFit has brought to our lives.

PROGRAMMING

This begins our second week of hypertrophy training, focusing on mind muscle connection and getting a pump.  We will be upping the repetitions of our main lifts from last week’s 10 to 15.  Use this and the next few weeks as a unique opportunity to bring up lagging or weak body parts.  We also get to hit “The Mittens” our member of the month WOD this Tuesday!  Again, from here out the week’s programming will be listed at the bottom of this blog.

COMMUNITY

This weekend our own Ally “Darth” Gurovich took first place in The Cascade Classic competition held in Seattle-  This is a crazy big deal for us guys!  Please wish her a big congratulations when you see her this week.  On a personal note it has been an honor for me to watch Ally grow from a shy 15 year old to a powerhouse and accomplished athlete.

I will keep this part short- The first shirt I ever designed at 631 said the words “Rise Above” on the back, this has been a sort of personal mantra for me.  Where others quit and took the easy path I made sure to do just that, Rise Above.  I really need to thank my community from the bottom of my heart for your support not only this week but day in and day out.  You guys make it clear that no matter what obstacles or pettiness we may face, we will all Rise Above.

 

Monday

Strength

DB Overhead Press

15-15-15

DB Front Raise

10-10-10

Metcon

21-15-9

T2B

HSPU

Pistols

 

Tuesday

Strength

8 minutes Pause Chin-Ups

Acquire as many good reps as possible

Rear Deltoid Raise

10-10-10

Metcon

“The Mittens”

400m Run

21-15-9

Deadlifts (225#/135#)

Pull-ups

400m Run

 

Wednesday

Strength

Split Squats

15-15-15

Standing calf raise

10-10-10

Metcon

1000m Row

50 Thrusters (45#/35#)

30 Lateral Burpee Over Bar

 

Thursday

Strength

DB incline bench press

15-15-15

DB triceps Kick back

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Push-ups

1 Rope Climb after each set of push-ups

 

Friday

Strength

DB Row

15-15-15

KB biceps curl

10-10-10

Metcon

AMRAP 12

6 Hang Clean (75#/55#)

6 Box Jumps

6 Med-Ball sit-ups (20#/14#)

Blog Week of 9-17-2018

Quote of the Week 9-17-2018

“Who is strong?  He that can conquer his bad habits.”

NEWS

All workouts for the 631 Throwdown 3.0 have been released.  I have lots of amazing sponsors and vendors signed on and tickets sales are booming- thank you all for your help and support.  I will be creating some movement standard videos this week so we all get a better understanding of what is to come.  Again, if you want to check it out 631throwdown.eventbrite.com feel free to share!  Yes, the Rx weights are heavy and the WODs are challenging, but this is a day of fun and support- if you are looking to do your first competition our scaled division will be an absolute blast!  There is nothing like the satisfaction one gets from doing something they thought they couldn’t- use this competition as an opportunity to prove to yourself that you can do anything.

PROGRAMMING

Congrats on the big PRs last week- you guys accepted the challenge and crushed some really difficult movements.  We just finished up a solid 3 months of periodization for strength movements beginning with Back Squat, Strict Press, Deadlift, then Front Squat, Push Press, Power Clean, and finally OHS, Jerk, and Power Snatch.  I am really excited about our next training block where we will put more focus into hypertrophy.  Our goal is slow and controlled repetitions, increased proprioception and mind muscle connection, and ultimately growth.  Expect lots of programmed assistance work and I will be throwing in some additional, non listed sets post Metcon so be prepared for this.

COMMUNITY

I’ve created a public leaderboard right in your Zen Planner App so you guys can see and share all results with one another.  This will be a fun way to see where you stack up against your friends.  I would like you guys to upload some profile pictures to your app- feel free to be as creative as possible about it.  Lastly, I see you guys tagging me!  Photo contest winner for September will be chosen this Wednesday so you all have two more days to get your pics in.

 

LET’S HAVE AN AMAZING WEEK FULL OF HARD WORK!

 

Monday

Strength

Pause Back Squats

10-10-10

Weighted Step-ups

8-8-8

Metcon

21-15-9

Weighted Box Overs (50#/35#)

K2E

 

Tuesday

Strength

Strict Pull-ups

5-5-5

Bent over DB Row

8-8-8

Metcon

10-9-8-7-6-5-4-3-2-1

DB hang Clean (50#/35#)

Pull-ups

 

Wednesday

Strength

Pause Bench Press

10-10-10

DB fly

8-8-8

Metcon

3 Rounds

400m Run

21 push-ups

12 Ring dips

 

Thursday

Strength

Tempo Deadlift

10-10-10

Lying hamstring curl

8-8-8

Metcon

1000m Row

50 Air Squats

40 walking lunges

30 thrusters (45#/35#)

20 wallballs (20#/14#)

10 MBC (20#/14#)

 

Friday

Strength

Pause Barbell Row

10-10-10

DB shrug

8-8-8

Metcon

AMRAP 12

30 Double Unders

10 KBs (53#/35#)

5 Burpee over KB

 

 

Blog Week of 9-10-2018

Quote of the Week 9-10-2018

“If your ship doesn’t come in, swim out to it.”

NEWS

After this Wednesday all three WODs for the 631 THROWDOWN 3.0 will be released.  Feel free to share the link and info for this event- 631throwdown.eventbrite.com I am really excited to bring you all an amazing day.  Lots of sponsors have signed on and tickets are being sold daily.  Sure to be great!

I also set up some nutritional counseling appointments for those of you who have been asking.  These will be held Saturday after class- you can reserve your spot right through Zen Planner or the online schedule.  If you are on the fence about setting one up I strongly suggest you talk to some of the athletes who have been on the nutritional plan for 3 weeks now, the results speak for themselves.

 

PROGRAMMING

In the interest of organization and ease of use I will be posting the full week of programming here instead of Longislandbarbellclub.com this way you guys can have a weekly snapshot of things to come.  Of course I will still post the WOD daily with a unique picture of one of you guys and share on our Instagram story.  I am really proud of the work I have done on this site and feel a revamp was long overdue.  Let’s make this the main resource for the gym, its programming, and the community connection.

This week we get to PR our lifts we have being working hard at.  Expect to hit some big numbers on Power Snatch, Jerk, and OHS.  We also get to go heavy on Pendlay Rows and will be hitting a very special 9/11 memorial Metcon Tuesday.  After this week of heavy lifts I have something really interesting planned for our strength work- stay tuned!

COMMUNITY

New t-shirt and hoodie designs have been completed and will be printed later this month.  I will also be taking some time out of classes to show you all how to log your workouts and sign in through Zen Planner.  I am really excited to utilize the full benefits of this software.  I think the creation of a public leaderboard and score tracking will go a long way in pushing people towards their best.

Let’s keep up our Monthly Photo Contest with your amazing pictures and tagging of the gym!  I have been really impressed with all the submissions so far.  Next month we will be running a “check in contest”- more on this next week.

 

UNTILL THEN LET’S GET AFTER THIS WEEK!  

 

Monday

Strength

15 minutes to establish 1RM

Jerk

Metcon

Buy in: 50 Overhead walking lunges

21-15-8

HSPU

Hang Cleans (135#/95#)

 

Tuesday

Metcon

“9/11 Tribute”

20:01 AMRAP

11 Box Jumps (30/24 in)

11 KB SDHP

11 Chest-to-Bar Pull-Ups

11 KB 1 Arm Clean

11 Goblet Squats

11 Kettlebell Swings

11 Ring Dips

11 KB 1 Arm Jerk

11 KB sit-ups

 

Wednesday

Strength

15 minutes to establish 1RM

Power Snatch

Metcon

EMOM 15

Adding weight every movement

Minutes 0-4

3 Power Snatch

2 burpees over Bar

Minutes 5-9

3 Power Cleans

2 burpees over Bar

Minutes 10-14

3 Snatch Grip Deadlifts

2 burpees over Bar

Scored for heaviest Set of each movement

 

Thursday

Strength

15 minutes to establish 1RM

Pendlay Row

Metcon

6 rounds

200m Run

11 KBs

6 Pull-ups

 

Friday

Strength

15 minutes to establish 1RM

OHS

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: DB thruster

Minute 3: Push-ups

Minute 4: Wallballs

Scored for total reps

Blog Week of 9-3-2018

Quote of the Week 9-3-2018

Be stronger than your strongest excuse.”

NEWS

The first WOD of the 631 Throwdown has been released- Clean Ladder!  I will share the second WOD this Wednesday. I’m happy to announce 5 more sponsors have signed on as well- should be an amazing day!

This Tuesday Muscle Up Paleo will be dropping in to give you guys some free samples of their great food. Please feel free to come WOD hungry!  Friends are welcome as well- drop in fee is on me. 

PROGRAMMING 

This week we start 3s for our periodization.  Prepare 50%, 60%, 75%, 85%, and 90% for Power Snatch, Jerk, and OHS. We also will be hitting a Hero WOD Monday- “Loredo” 10am class only. Don’t worry about signing up for this on Zen Planner just come prepared to work!

COMMUNITY

I am so proud to announce that our own Dominic Ferrara has passed his Level 1 test!  Dom has been a super star athlete for me for a long time and I’m lucky to have him on my team.  

All this month I’ll be showing you guys how to sign in, track workouts, and share info through Zen Planner. Feel free to play around with the app and links I’ve shared with you already. 

ANOTHER AMAZING WEEK IS AHEAD OF US- LET’S GET AFTER IT!