Pre Game
Don’t be thinking of CrossFit all day and obsessing about if you are going to go today or not.
Commit to the training, make a schedule, stick to it and just walk through the door, (this is the hardest part, everything else is easy.)
Getting scared or worrying is not a good long term approach.
Do not obsess about your score or the results.
Do the training for the practice, enjoy the practice, not the result.
Be aware of your physical condition, back off if you are tired, sick or injured.
Game Time
Stay calm and work hard.
Do every rep correctly and count each one, (chin over the bar every rep, 50 means 50, be methodical and religious about this.)
Everyday is going to be different, work with what you have that day. You will not set a record every day.
Honor yourself and your competitors, give them your best so that they might find theirs.
Cheating dishonors you and everyone involved in your life. If you are cheating in our gym, you are surely cheating in life. It will destroy your life.
Post Game
Bullshit with your friends.
Write your score down, (we are pack animals, we need to know where we rank.)
Nobody cares what you got.
Everyone cares if you cheated.
Go home and eat a steak and some veggies.
(Courtesy of CrossFit Dublin)
Before each team can get the balls, they must perform 25x burpees. When you are out, you must perform an exercise from the hopper before you can return to the game. All exercises will be 25x reps. We will do 2x games each 15 minutes. Each team will get a point when they out a player from the other team, the team with the most points wins. Have fun and remember, it’s just a workout!
Post team wins to comments.
FRIDAY NIGHT LIGHTS UPDATE: Fridays @ 6:30pm starting next week 5/25, running through Labor Day. Daycare will be available. We will be pulling the WOD of the night out of the hopper so no one will know beforehand. 2 Divisions: RX and MOD – WOD’s will be adjusted for the MOD division so that all can participate. There is no scaling in the RX division. There will be 14 WODs in total (14 Fridays from Mem-Labor Day) – your score will be your average finish for all those you participate in. You must partake in a minimum of 7 WODS (if you do all 14, you will just have more scores to average out). 4 winners: RX Men/Women and MOD Men/Women. If you are borderline RX, you can either enter the MOD division so that you are sure to finish each WOD OR enter RX and if you cannot handle a particular movement you will just finish behind those that did. All workouts will have movement standards and will be judged Games style. You must enter a division before the competition starts – cannot change mid-way through. Please sign up at the box so we can plan accordingly!!! As those who participated in the CF Open can attest, competition brings out the best in everyone. You will never find support and camaraderie like that from your peers at CFM!
5 rounds
15x Power snatch (95#/75#)
Run 400m
Post time to comments.
For time:
11x Pull-ups
20x Push-ups
11x Pull-ups
40x Squats
11x Pull-ups
20x Ball slams (20#/14#)
11x Pull-ups
40x Double unders
11x Pull-ups
20x Deadlifts (225#/185#)
11x Pull-ups
40x Split squats
11x Pull-ups
20x Burpees
11x Pull-ups
40x Knees to elbows
11x Pull-ups
Post time to comments.
Guest passes are now being handed out depending on package tier. Guests must be scheduled with Cliff or Audrey if attending a non foundations class so we may have ample coaches on staff.
If your guest signs up, you will receive a “special” gift! Thank you for your loyalty and dedication.
Challenge Update: Schedule & Detail handouts are available at CFM Box. Challenge is open to non-members as well. Get a friend to sign, get a gift!
Please sign up this week so we may announce cash prize!
10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Ground to overhead (135#/95#)
Burpee box-jumps (24 inch / 20 inch)
Post time to comments.
Attn all CFM members – our Friday Night Lights summer competition kicks off in less than two weeks . All members can and are encouraged to participate – there will be an RX and MOD division. You must sign up at the box before the competition begins – any questions ask me or any coach. Rules and details to be posted shortly!
Warm Up-dealift,squat clean, shoulder/push press, bsck squat (reverse movements) 3xs PVC, 10xs weighted bar
Max rounds, no time limit
On the minute every minute perform
1x squat first minute, then rest
2x squats second minute, then rest
3x squats third minute… and so on
Continue until you cannot perform the requisite # of squats within the minute
You MUST work until 15 minutes
Cash Out-50 HollowRocks
FRIDAY NIGHT LIGHTS UPDATE: Fridays @ 6:30pm starting next week 5/25, running through Labor Day. Daycare will be available. We will be pulling the WOD of the night out of the hopper so no one will know beforehand. 2 Divisions: RX and MOD – WOD’s will be adjusted for the MOD division so that all can participate. There is no scaling in the RX division. There will be 14 WODs in total (14 Fridays from Mem-Labor Day) – your score will be your average finish for all those you participate in. You must partake in a minimum of 7 WODS (if you do all 14, you will just have more scores to average out). 4 winners: RX Men/Women and MOD Men/Women. If you are borderline RX, you can either enter the MOD division so that you are sure to finish each WOD OR enter RX and if you cannot handle a particular movement you will just finish behind those that did. All workouts will have movement standards and will be judged Games style. You must enter a division before the competition starts – cannot change mid-way through. Please sign up at the box so we can plan accordingly!!! As those who participated in the CF Open can attest, competition brings out the best in everyone. You will never find support and camaraderie like that from your peers at CFM!
Challenge Update: Schedule & Detail handouts are available at CFM Box. Challenge is open to non-members as well. Get a friend to sign, get a gift!
Please sign up this week so we may announce cash prize!
Attn all CFM members – our Friday Night Lights summer competition kicks off in less than two weeks . All members can and are encouraged to participate – there will be an RX and MOD division. You must sign up at the box before the competition begins – any questions ask me or any coach. Rules and details to be posted shortly!
Daycare update:
Monday thru Thursday there will always be child care from 6-8pm, as well as Saturday am from 830-1130.
Based on demand, we will have a child care sign up for the am hours during the week. Please contact Audrey personally regarding child care from the hours 9-11 weekdays at audreybrown@crossfitmerrick.com or 914-980-8949 or post requests to comments on www.crossfitmerrick.com
There will be am child care from 9-11am tomorrow, Tuesday. If you’d like an additional day, please request. Thanks Mommys!
Skills Training every Sunday from 9:15 to 10:15 will be open to CFM Members who sign up for the event below:
On August 4, 2012 CrossFit 516 will be hosting a CrossFit competition designed to bring out the competitor in the novice/intermediate level athletes that train at your facilities.
The competition will begin at 9am and run till about 5pm. If you have athletes that are interested in this competition, visit www.festivusgames.com to see which category your athletes would compete in. Sign up using the link on the side of our website at www.crossfit516.com. We hope to see a bunch of you there.
Schedule is as follows: 01/07/12 Saturday 11:30am to 1:00 pm (weigh in, measurements, before photos & nutrition lecture, personal profile and distribution of books and recipes)
1/15/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!
01/22/12 Sunday 9:00 am to 10:00 am will include diet log review, discussion, Q & A, HIIT (High Intense Interval Training) HIGH Fat Burning!
01/29/12 Sunday 9:00 am to 10:00 am will conclude our program with HIIT (High Intense Interval Training), final weigh in, measurements, after pictures and possible shirtless WODs.
PLEASE JOIN US FOR THE POLAR BEAR JUMP in the ocean in Long Beach on Superbowl Sunday 2/5/12 around 12pm to show off our new HOT BODS! Speedos and Thong Bikinis are welcome!
ENTRY FEE FOR CHALLENGE: $199 for non-members (includes $59 value of 3 class foundations program)
$179 for members
You can do anything for 30 days. Questions? Classes will be lead by Coach Serious, assisted by Coach Cliff & Coach Audrey. Sign up with Audrey. audreybrown@crossfitmerrick.com/914.980.8949 or 516.608.9389 (The BOX)
We left “left coast” and are currently at grill fire in Merrick on sunrise highway. Come visit.
It’s rocking over here!!!!
Save the date for CrossFit Merrick’s Holiday Party. It will be Friday, December 16th around 8pm. The location is to be announced, but we have decided to venture out to a destination rather than the box or our house. There will be a sign up sheet at the gym and/or you can reply in comments if you can make that date.
