Cross Fit Old Bethpage

Monday, January 11th

Santa’s Back From Surgery!

Today is the first day of the “FAC” weight in.  If you are entering today please bring the entry fee or you will not be able to weigh in.  A smart person would weigh in today and start their fat shedding diet today, but that’s just an opinion.  Also, I will be taking before and after pictures of everyone entering the challenge.  Guys will be photographed in shorts and girls photographed in shorts and sports bra.  Most of you don’t realize the difference in your bodies unless you see a before picture.

Workout:

This is a version of a Crossfit football wod.

In this wod your object is to complete 100 Thruster.  Every minute on the minute you will perform 5 burpees and immediately pick up the bar and start your Thrusters.  Complete as many Thrusters as you can before the minute is up, because at the top of the minute you must drop the bar and complete 5 Burpees before going back to the Thrusters.
There will be a 15 minute time cap so try to complete as many Thrusters as you can each minute.

Sunday, January 10th

It’s Back!  The “Fat Ass Challenge”

The “FAC” was a great motivator last time we did it.  There’s a lot more members than last time so there will be that much more motivation!  Everyone get involved in this, it’s a lot of fun and you can’t lose even if you don’t win.  The gratification of losing body fat and looking great  is well worth it.
Here are the rules, there are no exceptions

• There will be a $50 entry fee per person

• Weigh in will be Monday the 11th until Friday the 15th (each person will be weighed once and body fat will be taken 3 times and averaged out)

• The contest will start on Monday January 18th and will end on Monday March 15th.

• Ending weigh in will be on Monday March 15th.  If you do not make it in on Monday you may weigh in on Tuesday the 16th after that weigh in’s are done.

• The winnings will be broken down between 1st place and 2nd place.  1st place will receive 70% and 2nd place will receive 30%.

The “FAC” is based on Body Fat percentage lost as a percentage of your own Body Fat.  So everyone has an opportunity to win.

For example if someone with 10% bf loses 1% that’s 10% of his/her bf.  If someone who is 20% bf loses 2% that’s also 10% of his/her bf.

Got it?  Good!  Now plump yourself up like a Thanksgiving Turkey and let’s get started!

Workout:

5 Rounds
Push ups until failure immediately followed by Pull ups until failure
Till failure means:
When you drop to the ground on the push up and when you drop to the ground on the pull up.  (you can stay in a pike position in the push up to rest)

Saturday, January 9th

She Say “Crossfit Rock’s”

Lot of fun stuff coming up, first of all the shirts are definitely coming in next week or my name isn’t Chad!
We also planning some trips, ski trip, paint ball trip and restaurant night!  It’s all in the works, the wheels are spinnin, the engines runnin, the fire’s burnin, the piper’s pipin!  You get the point.

I hope you all appreciate what we have as much as I do.

Today’s Wod:

Amrap in 12 minutes

3 Power Clean (heavy as a mutha $!@#!)
6 Wall Ball (heavy and as high as you can go)
9 Burpee Pull ups

Friday, January 8th

The 7pm kids class!

JUST A REMINDER THE GYM HOURS ON THE WEEKEND ARE 10AM TILL 11AM SATURDAY AND SUNDAY.

Tracey sent me a link about short intense training, good stuff.
http://kettlebellworkouts.com/2009/12/kettlebells-vs-cardio-qna/

So there’s gonna be a new “Fat Ass Challenge” starting soon so keep your eyes peeled, I’ll have all the rules and information shortly.

Workout:

As quickly as possible Complete 3000 meters on the Rower using 20 seconds of work and 10 seconds of rest.
Then
Four rounds of 25 Ghd Sit ups and 25 Back ext. (this is not timed)

Thursday, January 7th

Brad with his first Muscle up!

Workout:

5 Rounds For Time
15 Deadlifts
12 Hang Power Clean
9 Front Squat
6 Push Jerk

Wednesday, January 5th

Adam aka “My back” is going in for surgery tomorrow.  Let’s all wish him the best and a speedy recovery.  Hey Madden this means Adam will be able to run!

Workout:

As requested by Jay Bird!
Three rounds for time of:
12 Muscle-ups
75 Squats
Substitution for Muscle ups is 3 pull ups and 3 dips or push ups per Muscle up.

Tuesday, January 5th

Workout:

Front Squat 1 rep max
Then after you rest
Row 2000m
rest 5 minutes
Row 2000m

Here’s How you will perform the 2000m row:  Start off with 10 pulls as hard as you can, every 500m you will increase the intensity for another 10 pulls until you complete the 2000 meters.

Monday, January 4th

Think these dudes are strong?

Try that next time your in the gym just to get a perspective on it.

Today’s the day for most to start some sort of resolution, don’t think of it as a death sentence!  Small goals to work towards the big one’s!

A Big Happy Birthday to John Warkala aka “Santa Claus” aka “Hip” just kiddin, Love ya John.
Have a great Day.  Here’s your Wod, Hope you like it!

21 Kettlebell Snatch Left Arm
21 Kettlebell Snatch Right Arm
9 Push Press

15 Kettlebell Snatch Left Arm
15 Kettlebell Snatch Right Arm
15 Push Press

9 Kettlebell Snatch Left Arm
9 Kettlebell Snatch Right Arm
21 Push Press

Sunday, January 3rd

I know it has taken a while for the shirts to come in.  I had trouble with the shirt guy and then trouble with the other shirt guy on top of trouble with the first shirt guy.  But Kathy has taken care of all of that nonsense and now we have a dependable shirt guy. What’s up with shirt guy’s?  Thanks for bearing with me and not making silly comments (yea right!) Anyways here’s the scoop, the final order will be going in on Monday at 5pm.  I have most of your orders from months ago, if anyone is interested in shirts, sweatshirts or thermals just email me what you want by Monday.

Here is what the back of the shirts look like:  (also compliments of Kathy)

Rich’s son Keith wanted me to post this on how Crossfit training has helped him improve in his sport of Swimming.  This is taken from Rich’s email:

Here’s a quick summary chris…Had taken off a few months from the pool to concentrate on building his core and overall strength. Upon resuming swimming he has reached new heights by achieving his best times and helping sachem east compete for a county title. He is being recruited by several schools for an athletic scholarship.  Crossfit has helped him in all aspects including a navy test tht was recently given.  The test was given to 50 varsity wrestlers and swimmers and required 60 push ups in 2 minutes, 60 sit ups in 2 minutes, 6 dead hang pull ups in 30 seconds and run 1.5 miles in 11 minutes, all in succession without a break (aka crossfit wod).  Keith was 1 of only 3 of the 50 kids who were able to complete the circuit .

Thanks for the input Keith and I’m glad to hear of your success!

THERE WILL ALSO BE A SCHEDULE CHANGE.  BOTH SATURDAY AND SUNDAY THE GYM WILL BE OPEN FROM 10AM TILL 11AM STARTING NEXT WEEKEND.

Workout:

10 Rounds of 10 reps of  each exercise
Dips
Knees to Elbows
Back Extension

Saturday, January 2nd

Hope everyone had a Happy and Healthy New Year!  This is gonna be a great fuckin year!  Lots of good things to come to all of us.
It has been a wonderful 2009 at Crossfit Old Bethpage, we have experienced many new members to add to our family in the past year and I’m sure there are many more to come this year.  We grew as individuals and as a group.  We have all made great improvement in our fitness level.  Think back to a year ago whether you just started Crossfit or whether you were a veteran, think of the progress you’ve made.  Think of how much you have improved your health!  I hear all the time from you guys how you went to the doctor and he/she said “what are you doing, your blood work is great”.  Think of all the years you have added on to your life, added time you get to spend with your family and friends.

Always remember where you came from and what you were like when you started.  Don’t just constantly think about where you want to be and why is it taking long to get there, always reward yourself for all the progress you have made.  We spend to much time thinking about what we don’t have instead of what we do have, damn shame!  So let’s all be grateful for what we have this year and never forget that.  Now I know that most of us will be starting our New Year’s resolutions this Monday, just a guess.  But before Monday gets here I want you to ask yourself why you chose your resolutions and what they mean to you.  Because if you don’t make them real and make them important to you they will just fall to the waste side like every year.

Anyways we had a great workout on New Years Eve to bring in the New Year, although by the looks on these faces you wouldn’t think it was so great!

Everyone looks much happier in this picture!

Today’s wod from Crossfit Football

15-12-9 rep

Overhead Squat
Burpee Pull up