ATHLETE PROFILE:  JAY D., AKA LITTLE JAY, AKA MIGHTY MOUSE, AKA THE FREAK!

HERE’S JAY GIVEN IT HIS ALL AT THE REGIONAL’S

IF YOU DON’T KNOW JAY HE’S THE GUY THAT ALWAYS LIFTS TEN TIMES HIS BODYWEIGHT!

IN HIS OWN WORDS:

When Chris told me I was going to be the profile tonight. I actually felt honored, but I didn’t want to be up. Not for being embarrassed, not for showing my true colors, but I feel so many more of you should be up here before me. You guys know me. I see your faces day in and day out. Most of you have seen me workout. Most I have worked out with, and I’ve coached each of you. And love every second we get together. For every second counts! Then I realized, you only know me inside the gym. So here’s a little story of me on the outside:

I don’t know when my internal fire had started exactly, but I was always athletic as a child and my parents put me in every sport they could as I was growing up. I’m forever in debt to them for that. Each pick up game, match, competition, and practice there was one thing I would never let happen. That person next to me. Work harder than me. I always had the drive to want more in myself and with crossfit, I found I wanted it in others.

It became all about the soccer pitch and the gym, that’s the gymnastics gym if you’re brand new to me. I stopped competing gym at about 13 years old. Then there was no off season for soccer. Playing yearly from then on. Let’s skip forward a little. I would later go on to play some quality soccer in college. Making DII NCAA final 16 one year. Then, a one year transferred schools (Limestone College – Springfield College). Now post crossfit, wasn’t invited back for preseason, and I didn’t want to walk on again, so I went back to gymnastics. 6 days a week, 3 hours a day at 22 yrs. Almost 10 years off of gym and practiced with some of the best in the nation. At first I thought, “What am I doing here?” Then, I was getting skills and strength I never had before in gymnastics. So, what am I doing here turned into, “Can I really make the team?” So, trying out for the team, but only for one event, the rings. If some of you couldn’t guess.  I missed out for being too old. If I was a freshman, the coach would have taken me. But for only being able to get a year out of me, I was cut. The coaches told me, “I love your work ethic, intensity and just your overall spirit. As well, when you’re up on rings you make the others work as well.”

I partly believe if it wasn’t for crossfit there was no way I was even coming close to even thinking about trying out for the gym team. The fact that I was holding up with some of the best in the nation and other team members saying to me, “I wish I could do what you can do on rings.” After a 10 year hiatus, I am fulfilled.

And one quote I look at every day, “Why tip toe through life, to arrive safely at death? If you’re gonna be afraid to live, what’s the point?”

Thank you and Enjoy!

Jay

WORKOUT:

3 ROUNDS
RUN 800
50 SIT UPS
50 GOOD MORNINGS

ALSO THE VOTING IS DONE AND THE FINAL DATE FOR THE DAY OF SURFING IS JULY 31ST.

HARD TO POST TODAY’S WOD CAUSE IF ANYONE’S AS SORE AS I AM, AND I KNOW YOU ARE THEN YOU KNOW THAT I CAN’T MOVE AN INCH WITHOUT PAIN!

SO LET’S DO SOME RUNNING INTERVALS

3 ROUNDS

RUN (200, 400, 600)

REST EQUAL AMOUNT OF TIME IT TAKES TO RUN.

FOR EX. IF IT TAKES 35 SECONDS TO RUN 200 THEN REST 35 SECONDS BEFORE YOU RUN THE 400.

ATHLETE PROFILE:  JOHN AND KATHY C

KATHY IN FEBRUARY OF 2010

KATHY YESTERDAY SWEATING HER KEESTER OFF!

JOHN AT HIS FIRST RACE IN MARCH 2010

AND JOHN YESTERDAY RUNNING HIS LAST 400 IN THE RAIN

AND IN THEIR OWN WORDS:

John and I joined CrossFit in September 2009. John took to the mechanics of Crossfit quick. He was concerned for he has bad Arthritis in his right shoulder and felt that many of the WODs he would not be able to complete Chris made them doable. I was more like the slow and steady type where John wanted to compete and get strong. I just wanted to finish. Soon John’s endurance and stamina was building fast. He went from pull up bands, to no bands and his times were cut by half, he was able to pull heavy weight and his arthritic shoulder that he has to get cortisone shots 4 times a year. No problem! His range of motion has improved by 90%. He is right up there with guys half his age, and competes in races with his friends.

I was contacted right after Christmas to be in a “New Year New You” campaign for Women of all ages for a women’s magazine. I would represent the “40″ I asked Chris for a diet. I began the diet in February and John said he would do the diet with me. I was really not feeling good about myself at the time. I have bad body issues. I never see the good or progress just focus on I am not where i want to be. I rip myself apart every time. I took the before pictures and wanted to die. I needed something to change for I started to notice that my 14 year old daughter was getting that same defeated look every time she looked in the mirror. I did that to her. I knew she got that from me. I never cheated on the diet! I never complained. I did every WOD and gave myself small goals, finish in 20 mines, go 5 pounds heaver! little things. Today John and I have lost a combined total of 47 pounds! By me giving Chris my before pictures (which honestly is huge for me) and putting myself out there, I hope will show the other women here and my daughter that I did not like the before but I am learning to love the after!! Thank you all for the cheers, encouragement  and inspiration.~ Kat and John

CROSSFIT AND CROSSFIT BOOTCAMP WORKOUT:

7 ROUNDS
7 SUMO DEADLIFT HIGH PULLS (115/55)
7 BURPEE
7 THRUSTER (115/55)

YOU CAN STILL VOTE FOR THE SURF TRIP/BBQ AT THE BEACH, SO GO ON THE LINK AND USE YOUR RIGHT TO CHOOSE

http://www.surveymonkey.com/s/XMJXDMK

ALSO BBQ IS ON FOR TOMORROW AFTER THE NIGHT WOD.

ALSO I FINALLY GOT THE PICTURES FROM THE PARTY UP IN THE PHOTO GALLERY, THERE ON PAGE 15 I THINK!

ATHLETE PROFILE:  CHARLIE WAGNER SENIOR

CHARLIE ON HIS 100 SQUAT OF ANGIE!

CHARLIE IN HIS OWN WORDS:
“AFTER SIX MONTHS AT CROSSFIT I LOST 56 POINTS ON MY CHOLESTEROL LEVEL, I ALSO GAVE UP SUGAR BECAUSE OF HIGH BLOOD SUGAR LEVELS.  IN DOING SO I LOST 25LBS AND NOW TRYING TO GAIN SOME LEAN MUSCLE.
I FEEL GREAT, AFTER ONLY ONE MONTH OF CROSSFIT I WENT SKIING OUT WEST FOR SIX DAYS STRAIGHT AND DIDN’T FEEL LIKE I NEEDED TO STOP ONCE.
BUT MOST IMPORTANT ARE THE PEOPLE AT CROSSFIT, I SPENT 34 YEARS IN THE FDNY AND THIS IS THE CLOSEST IN TERMS OF BONDING AND FRIENDSHIP. I FOUND THIS IS THE BEST FOR DEALING WITH STRESS AND IT FEELS  GREAT TO BE COMPETING SIDE BY SIDE WITH MY 25 YEAR OLD SON!
NEXT WEEK IS MY 70TH BIRTHDAY AND I’M LOOKING FORWARD TO THE 2011 POLICE/FIRE OLYMPICS IN NYC.”
THANKS
CHARLIE WAGNER SENIOR

CROSSFIT WORKOUT:
CLEAN AND JERK (FIND YOUR 1 REP MAX)

CROSSFIT BOOTCAMP WORKOUT:
6 X 400 METER RUNS WITH 2 MIN RECOVERIES

HERE IS THE LINK AGAIN TO VOTE FOR THE DAY OF SURFING.

http://www.surveymonkey.com/s/XMJXDMK

BE SURE TO VOTE ON WHAT DAY IS GOOD FOR YOU!

I’LL BE POSTING PROFILES ON OUR ATHLETES.  IF ANYONE IS INTERESTED ON POSTING THERE ACCOMPLISHMENTS, GOALS YOU MAY HAVE REACHED, HOW YOUR HEALTH HAS IMPROVED, A STORY ABOUT HOW YOUR TRAINING HAS HELPED YOU IN ANY WAY, OR JUST A POSITIVE STORY YOU WOULD LIKE TO SHARE PLEASE WRITE IT DOWN AND GIVE IT TO ME SO I CAN POST IT IN YOUR OWN WORDS.

THIS IS AN INTERESTING STORY ABOUT MIKE MULALL IN HIS OWN WORDS, YOU KNOW MIKE.  HE’S THE FIRMAN/ PHYSICIANS ASSISTANT AND WORKS ALL THE TIME, THAT’S WHY HE HASN’T BEEN ABLE TO MAKE A PARTY YET.

“I HAVE BEEN TRAINING AT CROSSFIT FOR A LITTLE OVER A YEAR.  I HAVE NEVER MEASURED MY SUCCESS BY HOW MUCH WEIGHT I LIFT OR HOW FAST MY TIME IS.  I’M THE GUY THAT LIVES IN ANONYMITY.  I AM THE GUY THAT SHOWS UP AT AWKWARD TIMES AND AT MY BEST I AM AVERAGE IN COMPARISON TO OTHERS.  UNTIL LAST WEDNESDAY, WHILE WORKING IN THE FIRE DEPARTMENT WE RECEIVED A CALL FOR A REPORT OF A STRUCTURAL FIRE IN A SEVEN STORY MULTIPLE DWELLING.
THAT DAY THE HEAT INDEX WAS OVER 105.  WITH 100LBS OF GEAR MY CREW AND I PROCEEDED TO ASCEND SEVEN FLOORS OF STAIRS WITH NUMEROUS OCCUPANTS EVACUATING DUE TO SMOKE FILLED STAIRS.  ONCE ON THE TOP FLOOR WE EVACUATED SEVERAL MORE RESIDENTS AT THIS BUILDING.  A LARGE FIRE WAS DISCOVERED ENCOMPASSING AN ENTIRE APARTMENT WHICH EXTENDED TO THE CEILING AND THEN THE ROOF.  IT TOOK SEVERAL HUNDRED FIRE FIGHTERS AND OVER SIX HOURS TO FIGHT THIS BLAZE.  TWENTY FIRE FIGHTERS WERE BROUGHT TO THE HOSPITAL OVERCOME BY  HEAT EXHAUSTION.  LUCKILY I WASNT ONE OF THEM.
I ATTRIBUTE WALKING OUT OF THE BLAZE AFTER BEING HIT BY FLAMING DEBRIS AND OPERATING FOR OVER AND HOUR IN 105 DEGREE WEATHER TO TRAINING AT CROSSFIT.
THAT’S WHY I CONTINUE TO TRAIN IN ANONYMITY.”

CROSSFIT AND CROSSFIT BOOTCAMP WORKOUT:

“ANGIE”
100 PULL UP
100 PUSH UP
100 SIT UP
100 SQUAT
ALL 100 REPS MUST BE COMPLETED BEFORE MOVING ON TO THE NEXT EXERCISE.
NO HALF REPS, LET’S COMPLETE FULL RANGE OF MOTION.  WE’LL PARTNER UP UNLESS YOU NEED TO GET IN AND GET OUT.

THE POOH MAY HATE ME FOR THIS ONE BUT I’M SURE HE WILL EVENTUALLY LOVE ME AGAIN!

I’M SURE HE WON’T MIND POSING FOR EVERYONE FOR MOTIVATION PURPOSES.

THIS WAS THE POOH BEAR ON VACATION BEFORE HE JOINED US.  NOW HE WEIGHS 50LBS LESS AND IS A SVELT 235!  THATS RIGHT 50LBS AFTER TRAINING AND DIETING HARD FOR 6 MONTHS!
SO IF YOUR UNSURE ABOUT IF YOU CAN DO IT, IT’S TRUE.  YOU CAN BE A POOH BEAR TOO!

YOU ALL KNOW WHAT POOH LOOKS LIKE NOW HE’S ALWAYS ON THE SITE WITH HIS PALE OF HONEY.  SO WHEN YOU SEE HIM GIVE’EM A BIG HIGH FIVE FOR DROPPING THE MASSIVE AMOUNT OF LB’S!

CROSSFIT AND CROSSFIT BOOTCAMP WORKOUT:

5 Rounds
7 Deadlifts (315/155)
21 Double Unders (we’ll be doing tuck jumps if you don’t have your double’s)

We’ll be doing partners for this one again so be ready to blow through this one!

Here’s the link from Zoe so we can all vote on what weekend would be the best for the surfing/ drinking/ bbq’ing/ party.  All you have to do is vote and we”ll choose the majority.
http://www.surveymonkey.com/s/XMJXDMK

WORKOUT:

30 Front Squats
Run 400
30 Overhead Squats
Run 400
50 Air Squats

Awesome!

WORKOUT:

5 Five minute Rounds with 1 minute rest in between.
Burpees
Hang Power Clean To Overhead
Box Jump
Knees to Elbows (kipping)
Row (cal.)

In this workout we will perform each exercise for one minute moving from station to station without resting.  After all 5 exercises are completed and the 5 minutes is up we will get one minute rest.  We will perform this 5 times.
Your score will be total reps for exercises and calories for the rower.

So our surfing experts at the gym want to have a surf day.  Whom ever is interested we will meet at Gilgo beach on a Saturday and we will all learn how to surf, and of course have a BBQ and somehow turn it into a party.  I’ll keep you posted on when we will have it.

CROSSFIT WORKOUT AND CROSSFIT BOOTCAMP WORKOUT:

5 ROUNDS
Row 500 meters
Run 400 meters

No BBQ tonight.  We’ll resume next Friday.

CROSSFIT WORKOUT AND CROSSFIT BOOTCAMP WORKOUT:

POWER GRACE

21-15-9

POWER CLEAN (155lb/95lb)
RING DIP

LET’S KEEP THE PARTNER WOD’S UP THEY ARE WORKING OUT INCREDIBLE.  MOST OF US ARE MAKING CRAZY GAINS.   THE MOTIVATION AND CAMARADERIE IS INCREDIBLE AND THE WORKOUT’S HAVE BEEN OVER THE TOP.  IF YOU CAN NOT DO RING DIPS, DO THEM ON THE BAR (BAND OR NO BAND)