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.
Have a steak and some veggies.
(Courtesy of CrossFit Dublin)
Police Officer
Arthur Lopez
Nassau County Police Department, New York
End of Watch: Tuesday, October 23, 2012
Police Officer Arthur Lopez was shot and killed while attempting to arrest a hit-and-run driver at the intersection of 241st Street and Jamaica Avenue.
Officer Lopez and his partner observed a vehicle they believed had been involved in the hit-and-run accident near the border of Nassau County and New York City. The officers followed the vehicle into Queens, where they conducted a vehicle stop. The subject opened fire on the officers after they approached and exchanged words. Officer Lopez, who was not wearing a vest, was struck in the chest. The subject then fled in his vehicle. He abandoned his vehicle and carjacked a citizen, fatally shooting the driver.
Officer Lopez was transported to North Shore Long Island Jewish Hospital where he succumbed to his wounds.
The subject was arrested several hours later and was suffering two self-inflicted gunshot wounds. He was identified as a former convict who had served four years for attempted murder. He was subsequently charged with two counts of first-degree murder for murdering Officer Lopez and the civilian. A second subject was arrested and charged in connection with providing the subject with the firearm used to commit the murders.
Officer Lopez had served with the Nassau County Police Department for eight years and was assigned to the Emergency Services Unit.
Warm up:
Coach’s choice
WOD:
Component I:
15 minutes:
Build up to Rx weight for deadlift
Component II:
10 minutes:
Muscle-up progressions
Component III:
Max rounds in 7 minutes
2x Deadlift (335#/225#)
3x Muscle-ups
Post rounds to comments.
Skill of the month:
HSPU’s
5×2 minutes, 3 minute recovery between intervals
Plus:
4×1 minute, 1 minute recovery
Work for max distance. Try to best each interval.
Warm up:
3 rounds, CF Warm up
WOD:
Compare to Friday, February 18th, 2011
3 rounds for time of:
Run 800m
30x Pull-ups
30x Burpees
Post time to comments.
Skill of the month:
HSPU’s
Warm-up:
Coach’s choice
WOD:
20 minute AMRAP
Use a (35#/25#) plate for all movements.
20x Walking lunge with plate overhead
20x Weighted sit-ups
20x Burpees onto plate
200 Meter run holding plate
Post rounds to comments.
Skill of the month:
HSPU’s
1 x 1 mile
1 x 1200 meters
1 x 800 meters
2 x 400 meters
Rest 3 minutes between each distance
Warm up:
3 rounds, Burgner warm up
3 rounds, Snatch balance progression
WOD:
5 rounds
15x Power snatch (M95#/F75#/MM75#/MF55#)
Run 400m
Post time to comments.
Skill of the month:
HSPU’s
Warm up:
Coache’s choice
WOD:
1 round of:
Keep KB off ground, WOD is over when it hits the floor
200x KB swings (35#/25#)
150x KB snatch
100x 1-arm KB press
Post rounds to comments.
Skill of the month:
Handstand push ups
Warm up:
Coach’s choice
WOD:
Max rounds
Perform every minute on the minute, add 10# per round until failure
2x Front squat (starting weight M135#/F95#/MM95#/MF65#)
Post load to comments.
Skill of the month:
Handstand push ups
2 Mile time trial
Record your best pace for 2 miles.
Happy Birthday Carl!
Warm up:
Coach’s choice
WOD:
For time
Run 1600m
29x Pull-ups
29x Broad jumps
29x Burpee deadlifts (M135#/F95#/MM95#/MF65#)
Run 600m
29x KB swing (M53#/F35#/MM35#/MF25#)
29 feet Bear crawl
29x Power cleans (135#/F95#/MM95#/MF65#)
Run 1600m
Post time to comments.
Skill of the month:
HSPU’s
CrossFIt Merrick – we are excited to formally launch our partnership with Custom Fit Meals. The first set of orders are due this Tuesday, 5/7 by midnight. The meals will be available for pick the following Monday, 5/13 and Thursday, 5/16.
Here is what you need to know:
Order at CustomFitMeals.com by the midnight Tuesday deadline for meal pick-ups the following week. There are two pick-ups per week – Mondays during normal business hours and Thursdays during normal business hours.
About Custom Fit Meals:
All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to CrossFit Merrick via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler. When the meals are delivered, a delivery sheet will be placed inside of the Custom Fit Meals binder on top our cooler. The delivery sheet will detail the customer names, their shelf number, a delivery confirmation, and a place for them to sign for their order. When the customer arrives to pick up their meals, they will sign for their meals. The key to the cooler will be located inside of the CFM binder.
There are no contracts or commitments. All orders are placed week to week.
All meals are made from FRESH, unprocessed ingredients. Gluten-Free, Primal, and Paleo meals are available.
There are 15 menu items offered each week and 6 weeks of rotating menus. Meals are sold in increments of 5.
For anyone interested in trying out this service, enter the coupon code Merrick when placing your first order to receive a 10% discount.
Any questions, please let us know or contact Custom Fit Meals directly – 855 282 0484 or info@customfitmeals.com
Good luck to our Crossfit Merrick Endurance racers this weekend at the LI Festival of races in East Meadow. There is still time to sign up for either 1 mile, 5k, 10k, half marathon or marathon (in person tonight or tomorrow). Go to www.thelimarathon.com for how. Get out there and show your CF Merrick pride by proudly running in your CFM shirts. Supporters encouraged! Information where to spectate also on the website. A group will be meeting near starting lines at 7:30 tomorrow for the 5k (starting at 8:30 am) and Sunday at 7:00 am for the 10k/Half Marathon (starting at 8:00 am). If you’re free, come on down and hang with us. Text or email Jenni with any questions, (917) 488-6986 / jenmama1997@yahoo.com
Good luck: Rich, Jenni, Emily, Rachel, Jen, Larry, Christina, Vinny, Kelly, Meredith, Erina, Suzanne, Brandi, Steve McGloin, and Tommy Maddaloni
(If we missed anyone, post to comments)
There will be no Endurance class this Sunday due to race!
Endurance class will be held at 7:00 am tomorrow. Always check website for changes.
Barbell Club has increased to two days a week and is beginning a 7 week strength cycle starting Monday April 15. If you would like to participate, this week is testing week. This Friday, we will be completing our Max Rep Tests. You are always welcome to jump in in the middle of a cycle, but you will see more growth if you start from the beginning.
Tomorrow is our final CrossFit Games WOD. It will be at 10:00 am. On behalf of myself and all our coaches I just want to say great work to all. Everyone who competed this year gave it their all and really upped their game. We are all very proud of you. Please stay with us after class for a social. Feel free to bring your best paleo dish and some beverages.
Good luck to our Crossfit Merrick Endurance racers this weekend at the LI Festival of races in East Meadow. There is still time to sign up for either 1 mile, 5k, 10k, half marathon or marathon (in person tonight or tomorrow). Go to www.thelimarathon.com for how. Get out there and show your CF Merrick pride by proudly running in your CFM shirts. Supporters encouraged! Information where to spectate also on the website. A group will be meeting near starting lines at 7:30 tomorrow for the 5k (starting at 8:30 am) and Sunday at 7:00 am for the 10k/Half Marathon (starting at 8:00 am). If you’re free, come on down and hang with us. Text or email Jenni with any questions, (917) 488-6986 / jenmama1997@yahoo.com
Good luck: Rich, Jenni, Emily, Rachel, Jen, Larry, Christina, Vinny, Kelly, Meredith, Erina, Suzanne, Brandi, Steve McGloin, and Tommy Maddaloni
(If we missed anyone, post to comments)
Guys poker night, tonight at the box! All are welcome. BYOB! Ladies will be meeting at the Brown’s residence. All are welcome!
Karaoke Night Fundraiser
To Benefit The Family of Ken Troise
Saturday, February 2, 2013
7:00 PM—11:00 PM
Massapequa Elks Lodge
2162 Veterans Blvd, Massapequa, NY
$30 per person
Join us for a night of food, drinks and karaoke
50/50, Raffles and Silent Auction
(21 and over)
Space is limited, so get your tickets in advance
For tickets, please contact
Greg Vogel
516-316-6294
smelt41@hotmail.com
Fran Ward
917-667-1656
franward@aol.com
