Friday, July 3rd

Happy Fourth Everyone!

Gym hours today are 10am till 12pm
There are no night hours.
The gym will be open Saturday 9am till 10am
The gym will be closed on Sunday.

Workout:
4 Rounds for time
Run 400m
21 Kettlebell Swings 55lb/35lb
21 Box Jumps 20in.
12 Pull ups

Thursday, July 2nd

One of the great aspects of Crossfit is the competition it lends to us as athletes. But try not to get caught up in the clock to much, remember you are not doing this for competition you are doing this to be as fit an athlete as you can be. Yes, the competition is great and the clock is an incredible motivator but you are also supposed to be getting a great high intense workout. If you don’t complete full range of motion or if you miss a few reps here and there it’s a big deal cause then you ain’t doing the prescribed workout and the intensity is lowered. So, to get the most out of every workout that you do make sure you do it right (full range of motion and the correct number of reps) and make sure you keep it intense. You have to try your hardest giving 110% or else this shit don’t work. I’m not saying that you have to be on the floor rolling around gasping for air about to upchuck your last meal(by the way that would be giving it your all) but you definitely should be completely exhausted. I’m telling you it makes a big difference when you try your hardest as opposed to not.
I’ll leave you with a quote from my good friend Steven Tyler. He once told me “Anything worth doing is worth overdoing”, of course I don’t think he was talking about exercise. But whatever, if you’re gonna do it, do it right!

Workout:
21-15-9
Squat Clean and Jerk 70%bw
Burpee

There will be no Night Classes on Friday July 3rd.  Morning classes are 10am till 12pm

Saturday July 4th 9am till 10am

Wednesday, July 1st

Workout:
This right here is a Harry special! Thank God I ain’t training yet!

2 Rope Climbs
20 Deadlift 315lb/135lb
400m KB Walk 55lb/35lb
2 Rope Climbs
200M Overhead Bar Walk 95lb/65lb
2 Rope Climbs
30 KB Thrusters 55lb/35lb
400m KB Walk 55lb/35lb
2 Rope Climbs
40 Med Ball Sit ups 6lb
50 KB Clean and Press 55lb/35lb
Good Luck Ladies and Gentlemen

The Beast and Mrs. Beast are having their party on Saturday, July 11th. Please sign the sheet if you are going to make it so they can have a head count. Thanks

Tuesday, June 30th

This is a good article I found from the times on interval training, it’s a little long but worth it.
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

Workout:
“Michael”
3 Rounds
For Time
Run 800m
50 Sit ups
50 Back Extensions

Monday, June 29th

Recovery!!!

Practice!!!

There Back! The Widow Makers, as potent as the animal themselves.

Anyone who wants to participate in the widow makers will do them twice a week for a total of eight weeks.
Squatting has a unique way of increasing whole body strength and size.
Pick two days that you will perform the widow makers, make sure you pick two days that are far enough apart to allow recovery, for example Monday and Thursday or Tuesday and Friday.
Make sure you do the squats on both days raising the weight 5lbs each day if you completed the full 20 reps of your previous weight.
If you did not complete the full 20 reps then you must redo the same weight again until you can complete 20 full range reps. Make sure your reps are full range of motion reps, that means your hip joint below your knee joint at the bottom and full extension of the hips at the top!
If you don’t do full range of motion your only fooling yourself.
This is not a weightlifting contest so do them right!Your starting weight will be 65% of your 1 rep max squat weight then take it from there.
We are starting this week so if you are going to participate let me know and we will find your weight.
You can either do just the squats or do the Crossfit wod of the day then do the squats, whatever you choose.

Workout:
Row 1000m
5 rounds
25 Pull ups
7 Push Jerk 135/95.

P.S. Doug and Tara wanted all of us to take a look at their site Crossfitssli.com.  They wrote a little something to us.  I was happy to hear that their gym is doing well, they are both wonderful people and are definitely a credit to the Crossfit movement.  It’s easy to tell that they opened their box because of the passion they have for Crossfit.  I wish you guys the best and hope to see you soon.  Thanks for helping Crossfit Old Bethpage become a success.

Friday, June 26th

Workout:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday, June 25th

Is this the reason we Crossfit? So we don’t sink a boat.

What are some of the reasons you started Crossfitting?
And What are some of the results you have gotten from CrossFit?
I know Sonny has lost 5 inches on his waist size, going from a size 36 to a 31.
What about everyone else?

Workout:
Phil and Rich wanted to go way back into the archives from two years ago and tackle this wod again.
50-40-30-20-10
Kettlebell Swing 70lb/45lb
Sit up

Wednesday, June 24th

Double Under Challenge
Day 87
D.U. Done: 3,776
D.U. To Go: 1,274

Workout:
6×400
6 400m runs with 2min. rest between intervals
These are fast runs so try to keep a quick pace on each run.

Tuesday, June 23rd

Double Under Challenge
Day 86
D.U. Done: 3,689
D.U. To Go: 1,361

That’s 575lb Baby! We had to improvise with the weight cause we ran out of room, so the tape came in handy.
This is awesome, everyone is improving on their Crossfit Total’s.

Workout:
Cindy
AMRAP in 20 min.
5 Pull up
10 Push up
15 Air Squats

Remember, if it ain’t full range of motion it don’t count. Arms full extension to chin over the bar, chest and hips to the floor to full elbow extension, and a squat is touching your ass to the ball (not bouncing) to full hip extension at the top. You all know how to do it, so let’s all do it right. This is a leaderboard wod so there will be counters.

Monday, June 22nd

Double Under Challenge
Day 85
D.U. Done: 3,603
D.U. To Go: 1,147

“Lack of Heavy lifting”
In case you were wondering why heavy lifting days at Crossfit are just as important as the metabolic conditioning days and “Cardio” days, let me explain it to you.

First of all, Lifting heavy weight will increase your strength, power, speed, flexibility, agility, accuracy, balance, and coordination. When you improve in all those areas of fitness, they will carry over onto your metabolic conditioning wods like your “Fran”, “Helen”, “Cindy” etc…

The heavy days will not “gas” you cardio wise like a “Helen” will but it does have the same Neuro-Endocrine (neuro=Brain and central nervous system, endocrine=Human Growth Hormone, Insulin Growth Factor and Testonsterone) response from our bodies that we are looking for. That’s why we do Crossfit!

Lifting heavy weights also increases bone size and density reducing the risk of osteoperosis as woman age. Lifting heavy weights also increases muscle mass and it takes shit load more calories to maintain muscle than it does to maintain a heap load of fat!
So, if you are one who does not believe that heavy lifting days are of no use to you.
Think Again!!!

Workout:
Crossfit Total
Back Squat
Shoulder Press
Deadlift
Find your one rep max weight with each of the exercises. You only have three attempts to beat your old max weight so try to make your third attempt higher than your old one.
For example if your old 1 rep max back squat was 200lb. Then this might be your rep scheme for your back squats:
10 reps- 95lb
7 reps- 135lb
5 reps- 155lb
3 reps- 185lb
1 reps- 200lb
1 reps- 205lb
1 reps- 210lb
The easiest way to do this wod is to find someone that will be lifting around the same weight as you and share a rack.
Good Luck!
5 reps-