WOD - TUESDAY, OCTOBER 23RD 2012

* GREAT JOB TODAY ON THRUSTERS!  HEAVY THRUSTERS REALLY KNOCK THE WIND OUT AND GET THE HEART PUMPING.  ALSO BIG CONGRATS TO LAURIE ON HER FIRST PULLUP!

6PMERS HITTING SOME THRUSTERS!

WARM-UP
400M RUN
20 HAND RELEASE PUSHUPS
10 PASS THRUS
20 OHS - PVC
DYNAMIC STRETCH

ENDURANCE
1.5 MILE RUN - (JANUARY TO GYM TO NY TO GYM)

STRENGTH
5X3 - SNATCH BELOW THE KNEE AT 90% OF LAST WEEK




WOD
AMRAP 12 MIN
30 BURPEE BOX JUMPS(30/24) - (20/16)
30 OHS (115/80) - (45/30)
30 T2B OR 60 ABMAT SITUPS
10 MUSCLE-UPS OR 40 PULL-UPS AND 40 DIPS

* IF YOU NEED TO SCALE ANY PORTION OF THIS WORKOUT YOU WILL DO THE ENTIRE WOD SCALED.

RESULTS FROM 10/22/12

WOD - MONDAY, OCTOBER 22ND 2012

SUPERCLEARY AND KATHLEEN GOT ENGAGED!  CONGRATS, WE LOVE YOU GUYS.  DID WE ALSO MENTION THEY BOTH PR'D EVEN WITH THIS AWESOME MOMENT!

GEORGE GETS A MUSCLE-UP - ATHLETE # 58! CONGRATS BUDDY!

GOIN OVER SOME O -LIFTING.

* HAPPY BIRTHDAY NICOLE!

*TODAY IS THE LAST DAY TO REGISTER FOR THE FARM SHARE.  REMEMBER, THIS IS A DIFFERENT FARMER, YOU CAN PAY ON A CREDIT CARD AND YOU CAN GO WEEK TO WEEK.  IF YOU DON'T LIKE IT WEEK ONE, STOP BEFORE WEEK TWO, IT'S THAT SIMPLE.  THE FIRST DELIVERY WILL BE MADE THIS WEDNESDAY AND THE COST IS $30.  FOR HOME DELIVERY INSTEAD OF GYM PICK UP THE COST IS $35.  SIGN UP ON THE WHITE BOARD IF YOU ARE INTERESTED.  YOU ARE GETTING A BARGAIN FOR $30 THAT INCLUDES FRESH EGGS, FRUITS (SEASONAL), AND VEGGIES.  IT'S BETTER THAN WAITING IN LINE AT THE SUPER MARKET, IT'S ORGANIC, IT'S LOCAL, AND IT SUPPORTS THE NIKE ALTERNATIVE SCHOOL RIGHT HERE IN LIDO.  SIGN UP TODAY!

WARM-UP
1 MIN DOUBLES
10 THRUSTERS
10 KIPS
10 STRICT T2B
DYNAMIC STRETCH

STRENGTH
BACK SQUAT - WEEK 3 - CYCLE 2
75%X1
85%X1
95%X1+ (AMRAP)

WOD
AMRAP 15 MIN
7 THRUSTERS (155/105)
10 BURPEES
200M RUN

PERV SUNDAY IS CANCELLED

- ALL THE COACHES WILL BE AT THE OLYMPIC LIFTING SEMINAR TOMORROW TRYING TO PR.

- GREAT JOB TO ALL WHO ATTENDED AARONS OLYMPIC SEMINAR.  ROBYN, JANEY, CHRIS AND ADAM ALL PR'D WHICH WAS AWESOME TO WATCH.
CHECK OUT ADAMS NEW PR CLEAN AND JERK???? HA WAIT FOR THE END.

- ADAM

- AARON

WOD - SATURDAY, OCTOBER 20TH 2012

* GUYS SUCH A AWESOME JOB TODAY.  ALL OF US CAN'T EVEN EXPRESS HOW PROUD OF YOU GUYS WE ARE.  A BUNCH OF YOU TODAY WHO COULD BARELY DO A HANDSTAND HOLD AGAINST THE WALL NO LONGER THAN A MONTH AGO WERE HITTING FULL OUT HSPU.  ON TOP OF THAT THE DEAD-LIFT WEIGHT IS JUST CRUISING UP.  KEEP STICKING WITH THE PLAN AND ONLY GOOD THINGS WILL HAPPEN!  THANKS AGAIN EVERYONE FOR ANOTHER GREAT DAY AT THE KOB!

** IF YOU ARE DOING THE OLYMPIC SEMINAR TOMORROW PLEASE MEET AT KOB AT 11:15.  SEE EVERYONE TOMORROW!

***  WE ARE DOING A FARM SHARE AGAIN.  DIFFERENT FARMER, BETTER PRODUCE, SAME PRICE.  IT WILL START THIS WEDNESDAY AND RUN WEEK TO WEEK, NO LONG TERM COMMITMENTS.  ASK SEAN FOR DETAILS WE NEED NAMES RIGHT AWAY.  WE NEED TO HAVE NUMBERS BY SUNDAY!

** GUY/GIRL PARTNER COMPETITION COMING UP DECEMBER 9TH 2012 AT PORT CROSSFIT IN SETAUKET, NY...RX AND OPEN DIVISION. LETS HAVE A STRONG KOB SHOWING, MOLLY AND I HAVE REGISTERED SO COME JOIN US!  CHECK OUT THE LINK BELOW!  THE REGISTRATION IS FILLING UP FAST!
GARAGE GAMES - PARTNER HUNGER GAMES

**** PERV SUNDAYS' PARTNER WOD IS CANCELLED.  ALL THE COACHES WILL BE TAKING AARONS OLYMPIC SEMINAR.  SORRY FOR THE INCONVENIENCE.

6AM CLEARS THE RACK!

8:30AM CLEARS THE RACK!

9:30 AM CLEARS THE RACK!

STRIKER NAPPING ON THE RACK!

RULES OF OPEN GYM
#1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

CLASS TIMES

8AM - ELEMENTS 1

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - GROUP WOD

11AM - GROUP WOD

12PM-4PM - AARON OLYPIC LIFTING SEMINAR. SOLD OUT!

WOD - FRIDAY, OCTOBER 19TH 2012

JUKES GETTIN SOME AIR! DID HE LAND THIS?

SHANE, NICOLE, LARRY AND PAGS DYING POST WOD!

* GET YOUR COSTUMES READY...THEY WILL BE RX AT THE GYM WEDNESDAY, OCTOBER 31ST.  DON'T BE THE FUN KILLER!

*WE ARE DOING A FARM SHARE AGAIN.  DIFFERENT FARMER, BETTER PRODUCE, SAME PRICE.  IT WILL START THIS WEDNESDAY AND RUN WEEK TO WEEK, NO LONG TERM COMMITMENTS.  ASK SEAN FOR DETAILS WE NEED NAMES RIGHT AWAY.

** GUY/GIRL PARTNER COMPETITION COMING UP DECEMBER 9TH 2012 AT PORT CROSSFIT IN SETAUKET, NY...RX AND OPEN DIVISION. LETS HAVE A STRONG KOB SHOWING, MOLLY AND I HAVE REGISTERED SO COME JOIN US!  CHECK OUT THE LINK BELOW!
GARAGE GAMES - PARTNER HUNGER GAMES

***  THE PARTY "CAUSE WE ARE AWESOME" IS NOVEMBER 17TH, 9PM-MIDNIGHT AT THE CABANA.  IT'S $30 AT THE DOOR FOR ALL YOU CAN DRINK. 
- WE ARE TRYING TO ORGANIZE A GUY AND A GIRL PRE-GAME AT TWO DIFFERENT LOCATIONS.  IF 1 GUY AND 1 GIRL WOULD LIKE TO HOST A PRE-GAME AT THEIR PLACE THAT WOULD BE AWESOME.  IF NOT THEN WE CAN JUST ALL MEET AT THE BAR AT 9PM.

**** PERV SUNDAYS' PARTNER WOD IS CANCELLED.  ALL THE COACHES WILL BE TAKING AARONS OLYMPIC SEMINAR.  SORRY FOR THE INCONVENIENCE.

WARM-UP
15 BURPEES
15 GOODMORNINGS
15 DEADLIFTS
HSPU/HSPU MODS/HAND RELEASE PUSHUPS
DYNAMIC STRETCH

STRENGTH
WENDLER - WEEK 2 - CYCLE 2
DEADLIFT - ADD 10# FROM ORIGINAL CYCLE OR SAME AS LAST WEEK
70%X3
80%X3
90%X3+(AMRAP)

WOD
AMRAP 7 MIN
1 DL (225/155) (155/105 - scaled)
1 HSPU
2 DL
2 HSPU
3 DL
3 HSPU
YOU GET THE POINT...CONTINUE THIS PATTERN FOR THE 7 MIN.

* IF YOU ARE DOING THE LURONG CHALLENGE AND CANNOT DO HSPU RX'D YOU WILL BE DOING HAND RELEASE PUSHUPS


7 Minute Diane Ladder from LuRong Living on Vimeo.

RESULTS FROM 10/18/12

WOD - THURSDAY, OCTOBER 18TH 2012

BARB GOT A PULL-UP!  NICOLE GOT A PULL-UP TODAY AS WELL BUT I DONT HAVE A COOL PIC OF HER.  CONGRATS!

* WE WON OUR LAWSUIT!  CHECK OUT THE WRITE UP HERE!
LI HERALD - CF KOB!

** GET YOUR COSTUMES READY...THEY WILL BE RX AT THE GYM NEXT WEDNESDAY, OCTOBER 31ST.  DON'T BE THE FUN KILLER!

*** GUY/GIRL PARTNER COMPETITION COMING UP DECEMBER 9TH 2012 AT PORT CROSSFIT IN SETAUKET, NY...RX AND OPEN DIVISION. LETS HAVE A STRONG KOB SHOWING, MOLLY AND I HAVE REGISTERED SO COME JOIN US!  CHECK OUT THE LINK BELOW!
GARAGE GAMES - PARTNER HUNGER GAMES

**** OLYMPIC LIFTING SEMINAR - $100
- SATURDAY, OCTOBER 20TH IS FROM 12-4PM - 5 SPOTS LEFT - BEGINNERS
- SUNDAY, OCTOBER 21ST IS FROM 9AM-1PM - 1 SPOT LEFT - ADVANCED
MOLLY AND I HAVE WORKED WITH AARON DOWN IN BALTIMORE AND THE GUY IS UNREAL. HE PROGRAMS FOR US AND WE HAVE PR'D LIKE CRAZY OVER THE PAST FEW MONTHS.  

*****  THE PARTY "CAUSE WE ARE AWESOME" IS NOVEMBER 17TH, 9PM-MIDNIGHT AT THE CABANA.  IT'S $30 AT THE DOOR FOR ALL YOU CAN DRINK. 
- WE ARE TRYING TO ORGANIZE A GUY AND A GIRL PRE-GAME AT TWO DIFFERENT LOCATIONS.  IF 1 GUY AND 1 GIRL WOULD LIKE TO HOST A PRE-GAME AT THEIR PLACE THAT WOULD BE AWESOME.  IF NOT THEN WE CAN JUST ALL MEET AT THE BAR AT 9PM.

***** PERV SUNDAYS' PARTNER WOD IS CANCELLED.  ALL THE COACHES WILL BE TAKING AARONS OLYMPIC SEMINAR.  SORRY FOR THE INCONVENIENCE.

******* HAPPY BIRTHDAY ROBYN PASTUCH AND GREG RATHE!  HAVE A GREAT DAY!


WARM-UP
2 MIN DOUBLES - IMMEDIATELY AFTER GO OUTSIDE AND HIT 10 WALL-BALLS.
PASS THRUS
SHOULDER PRESS
DYNAMIC STRETCH

STRENGTH
WEEK 2 - CYCLE 2  - WENDLER PROGRAM
SHOULDER PRESS + 5LBS FROM CYCLE 1
70%X3
80%X3
90%X3+(AMRAP)

WOD
BUY IN = 1K ROW
THEN:
21-15-9
WALLBALLS (20/14)
BOX JUMPS (30/24)

RESULTS FROM 10/17/12

WOD - WEDNESDAY, OCTOBER 17TH 2012

* SO F'ING PUMPED ON EVERYONES CLEANS TODAY!  THE TECHNIQUE, WEIGHT BEING MOVED AND INTENSITY WAS FELT ALL OVER KOB TODAY.  SOLID WORK BY ALL.

**  THE LAST 7AM CLASS WILL BE THIS THURSDAY.  THE 7AM WILL BE CANCELLED.  WE WILL BE OPENING UP A 4PM TUE AND THUR.

***  LASTLY THERE ARE STILL A FEW SPOTS OPEN FOR A BEGINNER OLYMPIC LIFTING CLASS ON SATURDAY.  IT WILL START AT 12 AND END AT 4.  IF YOU ARE DOING THE O LIFTING ON TUE AND WED I HIGHLY ADVISE YOU BE THERE!

WARM-UP
400M RUN
10 LIGHT KB SWINGS
10 KIPS
DYNAMIC STRETCH

ENDURANCE - (12 MIN TIME CAP)
800M RUN X 2 - REST 3 MIN AFTER EACH RUN
- THESE RUNS SHOULD BE ALL OUT EFFORT!

STRENGTH - 15 MIN TIME CAP
FIND 3RM SQUAT SNATCH - STARTING BELOW THE KNEE
* MUST HOOK GRIP
THEN: 3X3@90%


WOD
100 KB SWINGS (53/35)
50 T2B
* EVERY MINUTE ON THE MINUTE YOU OWE 5 BURPEES!

RESULTS FROM 10/16/12