Cross Fit Old Bethpage

Only one more day till Blast Off!

Get it, Blast Off!  Like the Shuttle goes 3-2-1 Blast Off.  That’s why I put the picture on, cause of the shuttle.  Because the shuttle Blast’s Off.  Pretty ingenious huh!  Anyway, one more day and it’s go time.  I’ll email the address of the BBQ so you don’t get lost.

Crossfit Workout and Crossfit Bootcamp Workout:

“RJ”

5 rounds
Run 800
5 Rope Climbs
50 Push ups

This looks like a killer so don’t be shy to scale.

Enlarge image

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Got J.C. in action performing his max split jerk today.

Take note as he patiently let’s all that power generated from his legs and hips move through his body and into the bar!

Then as he quickly pushes himself down into the finishing position to catch the weight.  Great Job J.C.!
And all this focus and concentration during a full moon!

Crossfit Workout and Crossfit Bootcamp Workout:

“Jackie”
Row 1000 meters
Thrusters 50 reps 45lbs
30 Pull ups
For Time

Papa Bear!

Mama Bear!

And Baby Bear!

This one’s just to bother Crissy!

And For all those who thought I took off tonight for no reason whatsoever, I was on a successful business trip with Philip.
We got some stuff for Friday’s BBQ.

Crossfit Workout:

Bench Press 1-1-1
Split Jerk 1-1-1

Crossfit Bootcamp Workout:

50-40-30-20-10
Kettlebell Swings
Sit ups
Leg Raises

For 5 minutes go over proper technique on the Squat.
Check Foot and Knee position
Go over Squat Depth and Full Hip Extension
Proper Spine alignment throughout the movement
Work on this to get your squat technique perfect, Don’t ignore it.

Crossfit Workout:

“Nasty Girls”

3 Rounds For Time
50 Squats
7 Muscle Ups
10 Hang Power Clean

Crossfit Bootcamp Workout:

4 Rounds For Time
Run 400
50 Squats

Party is this Friday at Dave and Sharin’s house.  I believe we are starting at 8pm.  Everyone bring boos again.  And let me know if you are attending.

Just warming up the BBQ last night!

Polta didn’t think it was hot enough, so he had to add a little more fuel!

Sharin do you want Polta to man the BBQ next week?

Crossfit Workout:

Deadlift 1-1-1-1-1

Crossfit Bootcamp Workout:

5 Rounds
Run 200
15 Deadlifts
10 K 2 E

Crossfit Workout and Crossfit Bootcamp Workout:

Row 1000 meters
20 Burpee Box Jumps
Run 800 Meters
30 Ketlebell Clean and Press
Run 800 Meters
20 Burpee Box Jumps
Row 1000 Meters

In Case you did not catch the comment Jay D. Posted here it is from Practice Crossfit in Ohio:

When your questioned about where you workout at, what do you say to explain CrossFit? Try some of these the next time someone asks.

-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where advertising is sacrilege. I train where I am a walking advertisement.

-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.

-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when Im better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.

-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick up joint, look elsewhere.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.

-I train where everyone applauds when I do well, and I applaud for them.

-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.

-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.

-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.

-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and if I cared about status…someone would make me leave.

-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us”

Crossfit Workout:

Isabel (Power)
Power Snatch/Muscle Snatch 30 reps For Time (135lb/90lb)

Crossfit Bootcamp Workout:

6 Rounds
Run or Row 400/500
15 Power Snatch

Here We Go again, I am going to be placing an order for Clothing again.  We have alot to choose from, t-shirts, hats, Sweatpants, Shorts, Tank-Tops and Sweatshirts.  If anyone is interested in ordering some stuff let me know.

In answer to some of the comments in regard to the New CrossFit apparel.

1. Yes, there will be a new graphic. Yes, everyone can see it except Adam!

2. You cannot give your order to Chris on a wet napkin, a matchbook cover, or write it with chalk on the wall. I am currently working on a online order form.

3. Chris is in the process of getting a sample for you to see, feel and confirm size. Once you order it, it is yours! No Mulligans!!

4. Once all the orders are in and you have paid, the order will be placed, there will be no C.O.D’s.

5. Once the new supplier has the order and money she will confirm delivery.

In case any of you missed this one!

Classic!

Crossfit Workout and Crossfit Bootcamp Workout:

5 Rounds For Time

21 Kettlebell Swings (70lb/35lb)
40 Yard Overhead Walking One Arm Kettlebell Lunge
21 Burpees

Use the same weight for the Swings and the Lunge

We will be BBQ’n at the gym this Friday after class.  Next Friday July 2nd the BBQ will be at Dave and Sharin’s house.  So pretty much were having another party!  I know it’s short notice and some of you may have plans for that weekend but if not, like I said were having another party!  So as usual I will get some directions to you the day before the party.  Unfortunately Anne will not be allowed to attend the party due to the fact that she cannot control herself at parties and does not know how to act responsibly!  But Don’t worry I’ll be there!  Let’s get some fireworks and blow something up!

I’ll have all the pictures from the party in the photo gallery shortly.

I want to thank Dawn for opening up her house to us so we could all have a great time.  Everything turned out incredible.  Thanks Kathy for getting everything together for the party and for using your super sick computer powers to make my Birthday video.  You should work for the government we wouldn’t be in so much trouble.

Thank You everyone for all your Birthday wishes, it’s was great being able to share it with all of you.

Crossfit Workout and Crossfit Bootcamp Workout:

4 rounds
Amrap in 5 minutes
5 pull ups
10 Push ups
15 Air Squats

Between each 5 minute round there will be a 2 minute rest.
This should be a well deserved 2 minute rest.  You should be able to complete more rounds than the Normal “Cindy” workout because of the rest.  So hit it as hard as you can for the full 5 minutes, don’t take your time keep it intense through all 4 rounds.
If you are in the middle of a round and the 5 minutes is up you will continue where you left off at the start of the next 5 minute round.  Your score will be total rounds completed at the end of the 4 rounds.

The performance of the movements should be completed with full range of motion.  Partial range of motion will not be counted so don’t do it.  All the way down and all the way up on all three movements.  We are trying to increase our fitness level here which is why full range of motion is so important, so do it.

Ok So it’s a Few days early! Ok so it is not CrossFit approved or endorsed!!! But this is what happens Chris when you give a client access to update your blog!!!!!

CrossFit and CrossFit Bootcamp Workout:

“Honcho”

Watch this video 37 times, for Laughs!!!!!