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Blog Week of 10-8-2018

Quote of the Week 10-8-2018

“Only those who risk going too far can possibly find out how far one can go.”

NEWS

HERE WE GO!  The week of the 631 Throwdown is upon us!  I could not be more excited for this amazing day.  Ticket sales have been incredible, our vendors and sponsors are all in place, and judges are set.  I’d like to thank Block Chiropractic and Sports Physical Therapy who will be running a table showing mobility, muscle activations, and stretches for all.  X-factor meals and Cafe Amici who will be catering.  Simply Sweet Crumbles providing dessert,  Long Beard Brewing Company who will be bringing the beer, as well as tables by Isagenix, Vitamin World, and Mayne Construction of Long Island.  James Fischer Productions will be creating an amazing set of videos out of the event and of course Obsessed Threads shirts will be sold!

COMMUNITY

Thank you all for rallying around to help create this event Saturday.  Please bring your family and friends as it is a celebration of all your hard work and positivity.  I’d like to congratulate SpaceBar as Member of the Month October 2018!  I will be releasing his workout next week.  Dipsy and I are also planning a “WOD-O-WEEN” CrossFit Halloween party.  As you all know Mel has been pushing a “Spooky Bash” for some time now so we are putting together something really fun for you guys!  More on that next week.

PROGRAMMING

We have just come off about 5 straight months of hard, heavy, or intense hypertrophy based strength training- this week we will taper.  Our Metcons will all be a bit longer duration and fairly intense still.  We will be using this week to provide a tremendous amount of mobility.  On Monday, Wednesday, and Friday we are replacing the strength with some lacrosse ball, band, and barbell smashing work.  If you have your own lax ball or bands feel free to bring them with you.  Also prepare for a time trial run and row on Tuesday and Thursday.

LET’S GET IT THIS WEEK!

Monday

Metcon

20 Bupees

60 Wallballs

30 CTB Pull-ups

20 Burpees

15 Ring Dips

20 Burpees

 

Tuesday

Skill

1 Mile Run Time Trial

Metcon

20 Minute Cap

50 Deadlifts (135#/95#)

40 HR Push-ups

30 Alt DB Squat Snatch

200 Doubles

*100m Sprint before each movement *

 

Wednesday

Metcon

AMRAP 15

10 DB Box Step Overs

10 KTE

10 DB Hang Clean

 

Thursday

Skill

50 Calorie Row Time Trial

Metcon

21 Calorie Row

15 Power Snatch (135#/95#)

9 Muscleups

15 Power Clean and Jerks

21 Calorie Row

 

Friday

Metcon

3 Rounds

400m Run

18 Alt Pistols

9 Strict HSPU

1 Rope Climb

Blog Week of 10-1-2018

Quote of the Week 10-1-2018

“It is time for us to stand and cheer for the doer, the achiever, the one who recognizes the challenge and does something about it.”

NEWS

The 631 THROWDOWN 3.0 is rolling guys!  Lots of amazing athletes have signed up, all our sponsors are signed on, and all our judges are being set this week.  Expect an incredible day full of powerful moments and surprises.  This will a celebration of how amazing this community can be.

COMMUNITY

Speaking of celebration- we have TONS of good news coming into this week!  Our own Dominic Ferrara has attained his L1, completed my shadowing program, and will be assisting me in coaching.  Ally “Darth” not only took first place last week in the Cascade Classic, but is now ranked SECOND IN THE WORLD by Spartan.  Jeremy “Mittens” is at his L1 right now to expand his passion for CrossFit.  I am so pleased we could bring this amazing sport to the next generation.

PROGRAMMING

This will be our third week of hypertrophy based strength training.  We will utilize the barbell more than last week and bump up our rep ranges from 15 to 20.  We now should all be able to maximally contract the working muscle and really create a mind muscle connection- this will be incredibly beneficial in the upcoming weeks.  Be ready for one of my favorite girls “Linda” on Thursday.

TIME TO GO TO WORK!

 

Monday

Strength

Strict Press

20-20-20

Lateral Raise

10-10-10

Metcon

50 Doubles

15 HSPU

40 Doubles

15 Ring Dips

30 Doubles

15 HSPU

20 Doubles

15 Ring Dips

10 Doubles

 

Tuesday

Strength

Front Squat

20-20-20

Walking Lunges

10-10-10

Metcon

AMRAP 14

14 Walking Lunges (20#/14#)

7 Burpee-T2B

14 wallballs (20#/14#)

 

Wednesday

Strength

Pendlay Row

20-20-20

Biceps Barbell Curl

10-10-10

Metcon

3 Rounds

400m Run

21 Pull-ups

21 KBS

400m Run

15 Pull-ups

15 KBS

400m Run

9 Pull-ups

9 KBS

 

Thursday

Strength

DB Fly

20-20-20

Metcon

“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 Bodyweight)

Bench Press (Bodyweight)

Clean (.75 Bodyweight)

 

Friday

Metcon

3 Rounds

Minute 1: Row (calories)

Minute 2: DB Hang Clean

Minute 3: Box Jumps

Minute 4: DB Push Press

Minute 5: Air Squats

Minute Rest

Max Reps at each station

Scored for total reps

Blog Week of 9-24-2018

Quote of the Week 9-24-2018

“When the character of a person is not clear to you, look at their friends.”

NEWS

Thank you for all the help with the 631 THROWDOWN 3.0!  We have an amazing day set up for us for sure.  Lots of food (probably too much) Kill Cliff, vendors, and tables will be there.  We will have lots of t-shirts and some surprises for you as well.  I am so excited to celebrate our amazing community and all the positives CrossFit has brought to our lives.

PROGRAMMING

This begins our second week of hypertrophy training, focusing on mind muscle connection and getting a pump.  We will be upping the repetitions of our main lifts from last week’s 10 to 15.  Use this and the next few weeks as a unique opportunity to bring up lagging or weak body parts.  We also get to hit “The Mittens” our member of the month WOD this Tuesday!  Again, from here out the week’s programming will be listed at the bottom of this blog.

COMMUNITY

This weekend our own Ally “Darth” Gurovich took first place in The Cascade Classic competition held in Seattle-  This is a crazy big deal for us guys!  Please wish her a big congratulations when you see her this week.  On a personal note it has been an honor for me to watch Ally grow from a shy 15 year old to a powerhouse and accomplished athlete.

I will keep this part short- The first shirt I ever designed at 631 said the words “Rise Above” on the back, this has been a sort of personal mantra for me.  Where others quit and took the easy path I made sure to do just that, Rise Above.  I really need to thank my community from the bottom of my heart for your support not only this week but day in and day out.  You guys make it clear that no matter what obstacles or pettiness we may face, we will all Rise Above.

 

Monday

Strength

DB Overhead Press

15-15-15

DB Front Raise

10-10-10

Metcon

21-15-9

T2B

HSPU

Pistols

 

Tuesday

Strength

8 minutes Pause Chin-Ups

Acquire as many good reps as possible

Rear Deltoid Raise

10-10-10

Metcon

“The Mittens”

400m Run

21-15-9

Deadlifts (225#/135#)

Pull-ups

400m Run

 

Wednesday

Strength

Split Squats

15-15-15

Standing calf raise

10-10-10

Metcon

1000m Row

50 Thrusters (45#/35#)

30 Lateral Burpee Over Bar

 

Thursday

Strength

DB incline bench press

15-15-15

DB triceps Kick back

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Push-ups

1 Rope Climb after each set of push-ups

 

Friday

Strength

DB Row

15-15-15

KB biceps curl

10-10-10

Metcon

AMRAP 12

6 Hang Clean (75#/55#)

6 Box Jumps

6 Med-Ball sit-ups (20#/14#)

Blog Week of 9-17-2018

Quote of the Week 9-17-2018

“Who is strong?  He that can conquer his bad habits.”

NEWS

All workouts for the 631 Throwdown 3.0 have been released.  I have lots of amazing sponsors and vendors signed on and tickets sales are booming- thank you all for your help and support.  I will be creating some movement standard videos this week so we all get a better understanding of what is to come.  Again, if you want to check it out 631throwdown.eventbrite.com feel free to share!  Yes, the Rx weights are heavy and the WODs are challenging, but this is a day of fun and support- if you are looking to do your first competition our scaled division will be an absolute blast!  There is nothing like the satisfaction one gets from doing something they thought they couldn’t- use this competition as an opportunity to prove to yourself that you can do anything.

PROGRAMMING

Congrats on the big PRs last week- you guys accepted the challenge and crushed some really difficult movements.  We just finished up a solid 3 months of periodization for strength movements beginning with Back Squat, Strict Press, Deadlift, then Front Squat, Push Press, Power Clean, and finally OHS, Jerk, and Power Snatch.  I am really excited about our next training block where we will put more focus into hypertrophy.  Our goal is slow and controlled repetitions, increased proprioception and mind muscle connection, and ultimately growth.  Expect lots of programmed assistance work and I will be throwing in some additional, non listed sets post Metcon so be prepared for this.

COMMUNITY

I’ve created a public leaderboard right in your Zen Planner App so you guys can see and share all results with one another.  This will be a fun way to see where you stack up against your friends.  I would like you guys to upload some profile pictures to your app- feel free to be as creative as possible about it.  Lastly, I see you guys tagging me!  Photo contest winner for September will be chosen this Wednesday so you all have two more days to get your pics in.

 

LET’S HAVE AN AMAZING WEEK FULL OF HARD WORK!

 

Monday

Strength

Pause Back Squats

10-10-10

Weighted Step-ups

8-8-8

Metcon

21-15-9

Weighted Box Overs (50#/35#)

K2E

 

Tuesday

Strength

Strict Pull-ups

5-5-5

Bent over DB Row

8-8-8

Metcon

10-9-8-7-6-5-4-3-2-1

DB hang Clean (50#/35#)

Pull-ups

 

Wednesday

Strength

Pause Bench Press

10-10-10

DB fly

8-8-8

Metcon

3 Rounds

400m Run

21 push-ups

12 Ring dips

 

Thursday

Strength

Tempo Deadlift

10-10-10

Lying hamstring curl

8-8-8

Metcon

1000m Row

50 Air Squats

40 walking lunges

30 thrusters (45#/35#)

20 wallballs (20#/14#)

10 MBC (20#/14#)

 

Friday

Strength

Pause Barbell Row

10-10-10

DB shrug

8-8-8

Metcon

AMRAP 12

30 Double Unders

10 KBs (53#/35#)

5 Burpee over KB

 

 

Blog Week of 9-10-2018

Quote of the Week 9-10-2018

“If your ship doesn’t come in, swim out to it.”

NEWS

After this Wednesday all three WODs for the 631 THROWDOWN 3.0 will be released.  Feel free to share the link and info for this event- 631throwdown.eventbrite.com I am really excited to bring you all an amazing day.  Lots of sponsors have signed on and tickets are being sold daily.  Sure to be great!

I also set up some nutritional counseling appointments for those of you who have been asking.  These will be held Saturday after class- you can reserve your spot right through Zen Planner or the online schedule.  If you are on the fence about setting one up I strongly suggest you talk to some of the athletes who have been on the nutritional plan for 3 weeks now, the results speak for themselves.

 

PROGRAMMING

In the interest of organization and ease of use I will be posting the full week of programming here instead of Longislandbarbellclub.com this way you guys can have a weekly snapshot of things to come.  Of course I will still post the WOD daily with a unique picture of one of you guys and share on our Instagram story.  I am really proud of the work I have done on this site and feel a revamp was long overdue.  Let’s make this the main resource for the gym, its programming, and the community connection.

This week we get to PR our lifts we have being working hard at.  Expect to hit some big numbers on Power Snatch, Jerk, and OHS.  We also get to go heavy on Pendlay Rows and will be hitting a very special 9/11 memorial Metcon Tuesday.  After this week of heavy lifts I have something really interesting planned for our strength work- stay tuned!

COMMUNITY

New t-shirt and hoodie designs have been completed and will be printed later this month.  I will also be taking some time out of classes to show you all how to log your workouts and sign in through Zen Planner.  I am really excited to utilize the full benefits of this software.  I think the creation of a public leaderboard and score tracking will go a long way in pushing people towards their best.

Let’s keep up our Monthly Photo Contest with your amazing pictures and tagging of the gym!  I have been really impressed with all the submissions so far.  Next month we will be running a “check in contest”- more on this next week.

 

UNTILL THEN LET’S GET AFTER THIS WEEK!  

 

Monday

Strength

15 minutes to establish 1RM

Jerk

Metcon

Buy in: 50 Overhead walking lunges

21-15-8

HSPU

Hang Cleans (135#/95#)

 

Tuesday

Metcon

“9/11 Tribute”

20:01 AMRAP

11 Box Jumps (30/24 in)

11 KB SDHP

11 Chest-to-Bar Pull-Ups

11 KB 1 Arm Clean

11 Goblet Squats

11 Kettlebell Swings

11 Ring Dips

11 KB 1 Arm Jerk

11 KB sit-ups

 

Wednesday

Strength

15 minutes to establish 1RM

Power Snatch

Metcon

EMOM 15

Adding weight every movement

Minutes 0-4

3 Power Snatch

2 burpees over Bar

Minutes 5-9

3 Power Cleans

2 burpees over Bar

Minutes 10-14

3 Snatch Grip Deadlifts

2 burpees over Bar

Scored for heaviest Set of each movement

 

Thursday

Strength

15 minutes to establish 1RM

Pendlay Row

Metcon

6 rounds

200m Run

11 KBs

6 Pull-ups

 

Friday

Strength

15 minutes to establish 1RM

OHS

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: DB thruster

Minute 3: Push-ups

Minute 4: Wallballs

Scored for total reps

Blog Week of 9-3-2018

Quote of the Week 9-3-2018

Be stronger than your strongest excuse.”

NEWS

The first WOD of the 631 Throwdown has been released- Clean Ladder!  I will share the second WOD this Wednesday. I’m happy to announce 5 more sponsors have signed on as well- should be an amazing day!

This Tuesday Muscle Up Paleo will be dropping in to give you guys some free samples of their great food. Please feel free to come WOD hungry!  Friends are welcome as well- drop in fee is on me. 

PROGRAMMING 

This week we start 3s for our periodization.  Prepare 50%, 60%, 75%, 85%, and 90% for Power Snatch, Jerk, and OHS. We also will be hitting a Hero WOD Monday- “Loredo” 10am class only. Don’t worry about signing up for this on Zen Planner just come prepared to work!

COMMUNITY

I am so proud to announce that our own Dominic Ferrara has passed his Level 1 test!  Dom has been a super star athlete for me for a long time and I’m lucky to have him on my team.  

All this month I’ll be showing you guys how to sign in, track workouts, and share info through Zen Planner. Feel free to play around with the app and links I’ve shared with you already. 

ANOTHER AMAZING WEEK IS AHEAD OF US- LET’S GET AFTER IT!

Blog Week of 8-27-2018

Quote of the Week 8-27-2018

“The good stuff didn’t just happen to you.  You created it. Well done.”

NEWS

We are now in full swing with The 631 Throwdown 3.0 partner competition.  I am very excited to have catering, vendors, and sponsorships already on board.  I created a video highlighting the venue and the events for social media and also posted the first WOD- feel free to share!

This Tuesday afternoon I set up another photoshoot for everyone in the gym!  I would love it if everyone could show to the 5:30 that day so we can get some great shots for the website and social media.  Please wear your favorite CrossFit 631 gear.

PROGRAMMING

This week starts our sets of 5 for Power Snatch, OHS, and Jerk- use your numbers established last week to plug into the percentages prescribed.  I also have included DB Bench Press and Pendlay Rows to round out our strength portions this week. It’s important to have your numbers ready for 50%, 60%, 65%, 75%, and then our AMRAP at 85%.  After September 1st I will be implementing some software that will help you guys track these numbers and percentages more easily but until then we are going old school.

One last note on programming- I received lots of texts and comments these past few weeks about how well the strength and metcons have been going for everyone.  I am really overwhelmed by all of your support and insist that it is YOUR hard work that has allowed me to push my athletes the way I have. Nothing makes me happier than getting a wall of text listing everyone’s PR increases on each lift!  Programming shouldn’t feel silly or thrown together. It should be deliberate and intentional with each athletes goals in mind. I am extremely thankful and blessed that I have amazing, supportive members who execute my programming day in and day out- Thank you all.  

COMMUNITY

Mel and I are about to leave for our End of Summer Party at Dipsy’s house!  I want to thank the whole Ferrara clan for opening their home, thier pool, and their hospitality to us.  Looking forward to seeing you all there!

ANOTHER GREAT WEEK IS AHEAD OF US- LET’S GET IT!

Blog Week of 8-20-2018

Quote of the Week 8-20-2018

“The best preparation for tomorrow is doing your best today.”

NEWS

Thank you for all the nutrition appointments- I’m looking forward to working with each and every one of you to unlock your greatest self in your greatest body.  Due to overwhelming demand I will be hosting another Nutrition Seminar during next week sometime.  Please stay tuned for the time and date.

Also, we are gearing up for our competition- The 631 Throwdown 3.0.  This will be a partner competition so get ready for a fun day filled of camaraderie and CrossFit.  Check out 631throwdown.eventbrite.com for the full information.

Lastly, this week I may be asking you guys for some info like email and cell number- I’m building a database that will let you guys sign up for classes and track your workouts.  I think everyone will be really happy when it launches in early September.  All about adding value to the box!

PROGRAMMING

Last week we retested our Front Squat, Power Clean, and Push Press and I must say I’m incredibly impressed with everyones accomplishments!  This week we begin a periodization scheme for the OHS, Power Snatch, and Jerk.  Get ready to establish some 1RM this week on these lifts.

Monday we get to play with Mike Mike Mike’s member of the month WOD “The M3”  Rowing, wall balls, and heavy deadlifts are Mike’s vices so he has embraced them all in this quick but tough workout.  Tuesday we get to Bench Press and have some interesting dumbbell work.  Wednesday is our dreaded Overhead Squat day so start mobilizing now for it!  Thursday we go overhead and will hit a main site WOD from last week.  Friday is all about core.

COMMUNITY

Our end of summer part (Sunday 8-26-2018) will be held at Dipsy’s house (110 Main Ave. Lake Grove NY 11755) at around 3PM.  Please do your best to attend!  Bring friends, food, and be ready to have a blast!

LET’S WORK- SHOULD BE AN AMAZING WEEK!

 

Blog Week of 8-13-2018

Quote of the Week 8-13-2018

“Efforts and courage are not enough without purpose and direction.”

NEWS

Thank you all for attending the Nutrition Seminar last Saturday- great turnout.  I hope I sparked your interest in a part of fitness I am incredibly passionate about.  Next week we will begin setting up your individualized nutrition appointments.

Also, we will be hosting a COMPETITION-  I am really excited about this one guys! Saturday, October 13th we are hosting the ThrowDown 3.0, a fun and challenging partner competition.  Teams may be made up of female/female, male/female, or male/male. We will offer a Scaled division, an Rx Division, and an Rx over 35 years old division.  More on this in the upcoming week.

PROGRAMMING

This week we get to see how our periodization for the Front Squat, Power Clean, and Push Press worked for us.  All week our strength will consist of 15 minutes to establish a new one rep max in each of these movements. I am looking forward to seeing how each of us improved.  Also, expect a tough Hero WOD on Thursday!

COMMUNITY

Our end of summer party at Dipsy’s house (Sunday 8-26-2018) is quickly approaching so get your ideas for homemade dishes ready.  I am also about to implement some ways for everyone to track and compare their workouts and strength sessions better. I think we can create more meaningful engagement with this new system I’m working on- more on this next blog post.

UNTIL THEN LET’S HAVE AN AMAZING WEEK ALL!

Blog Week of 8-6-2018

Quote of the Week 8-6-2018

“Most people never run far enough on their first wind to find out they’ve got a second.”

NEWS
This month will be the official launch of our Nutrition Program- I am really excited to see how the program positively impacts performance! Again, please have some goals in mind and some questions as I will be starting you all up with a Nutrition Seminar and Q&A session. This seminar will be free and held this Saturday 8-11-2018 at 11am. You guys are more than welcome to bring friends and family that may not be interested in CrossFit but interested in nutrition.  Looking forward to seeing you all there!

PROGRAMMING
This begins our second week of periodization for Front Squat, Push Press, and Power Clean. We will be hitting 3’s all week at 50%, 60%, 75%, 85%, then AMRAP at 90%. Try to have your numbers ready so we can move through our strength work with the intensity intended. We also get to play with some Bench Press and Snatch work.  Monday we get some unilateral dumbbell work within the Metcon and if you would like you are welcome to sub GHD sit-ups for the weighted sit-ups.  Tuesday will feel familiar as it’s a kind of half “Kelly” – mixing running, box jumps, and wall-balls.  Wednesday will have some rope climbs so wear high socks or knee sleeves!  Thursday mixes bar and ring muscle-ups within the same Metcon and Friday we will use our strength piece to work on high hang, low hang, and power snatches.

COMMUNITY
Our End of Summer Party will be held Sunday 8-26-2018 at Dipsy’s house. There will be lots of food and a little WOD as well! Please feel free to bring whatever home made dishes you would like and bring a friend or two along!

SHOULD BE AN AMAZING WEEK- LET’S GET IT!