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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.”


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.


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.  


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!


Blog Week of 8-20-2018

Quote of the Week 8-20-2018

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


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!


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.


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!



Blog Week of 8-13-2018

Quote of the Week 8-13-2018

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


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.


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!


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.


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.”

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!

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.

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!


Blog Week of 7-30-2018

Quote Of The Week 7-30-2018

“Talent is a pursued interest.  In other words, anything that you’re willing to practice, you can do.”

I was very happy to hear you guys enjoyed last week’s blog post!  Thank you for all the comments and support. I will be sure to make this a weekly occurrence for you guys.


Next month I will officially be beginning our Nutrition Program.  I aim to provide the community with the best possible nutritional support so we can all recover from the hard work.  This next week take some time to reflect on your goals- lose weight, build muscle, get faster, lift heavier ect. I will have a custom plan ready for you.  This program will be coupled with a nutritional seminar and Q&A session- more on that next week.


This week begins our periodization for the Front Squat, Power Clean, and Push Press.  You should all have your numbers from last week to plug into the percentages. We will be hitting 5’s all week- each rep is meant to be as heavy as possible while maintaining a touch and go.  A small reset at the top of a front squat or bottom of a clean is obviously acceptable but we are looking to move the bar as best as we can. The sets will be as follows- 5 @ 50%, 5 @ 60%, 5 @ 70%, 5 @ 80% all with about 90 seconds rest between.  Then a two minute rest followed by an all out AMRAP of 85%- our goal here is to reach failure around the 5 rep mark while still maintaining perfect form.


This month’s photo contest winner is Seltzer!  She took this great picture rocking a 631 tank at Lake George!  Make sure you guys keep getting me these amazing pictures of our community to share.  The End of Summer Party will be held at Dipsy’s house on August 26th. She has an amazing gym and pool- bring your friends and some food so we can all enjoy!


Blog 7-22-2018


“Exercise is a celebration of what you can do- not a punishment for what you ate.”

Those of you who have been with me for a while know I am always looking to add value and create a more engaging experience for my members.  In this spirit I have decided to provide you guys with some weekly content in the form of a programming blog.  This will be a place to post your times, reps, loads, comments, and discuss any training philosophy.  Let’s use this first post as a deep dive into what I envision for the week ahead.  I am truly looking forward to seeing what you all have to say!


As you all know we just finished up Bring A Friend Week- an entire week dedicated to partner WODs and longer but higher rest tasks.  Thank you to everyone who brought a friend- it was great meeting new people and we have a few new members to share our community with now!  It was even better watching you guys be so friendly, engaging, and welcoming to new people.  I feel truly blessed to have such a positive community.


Since it was partner week we used it as our strength review and deloading week for our major lifts. You guys all did amazing with our Back Squat, Deadlift, Strict Press, Mile Run, and 500m Row periodization from last month.  We will use this upcoming week to establish one rep maxes for our next training block.  The next four weeks will focus on the Front Squat, Power Clean, and Push Press.  We will also play with our Member Of The Month WOD on Tuesday- “The D-Nasty”!


We are still rolling with our Social Media Contest so make sure you guys keep up the great work of posting pictures and tagging the box for a chance to win an amazing basket of goodies!  I am currently designing a new shirt for us to rock as well.  Dipsy is planning an end of summer get together for all our members potluck style- I will post the date and more info as it approaches.  Lastly, I will be adding a Nutrition Program starting in August.  This is a major passion of mine and I feel it is paramount to any athlete’s success.  More on that in the coming weeks…