CrossFit Stony Brook | March | 2012 | Forging Elite Fitness

Sunday 4-1-2012

By Michael Denicola ⋅ March 31, 2012 ⋅ Post a comment

Row 2K

Saturday 3-31-2012

By Michael Denicola ⋅ March 30, 2012 ⋅ Post a comment

“Del”

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

The Oly Class Resumes today at 12:30. We will be reviewing all the lifts and drills.

Lotto Numbers

By Michael Denicola ⋅ March 30, 2012 ⋅ Post a comment

Hopefully these are all typed up correctly.

01	15	36	42	47	18
03	12	28	43	45	24
05	15	20	53	54	38
13	14	19	32	43	22
25	30	32	35	52	41
05	26	29	36	44	22
18	39	51	53	55	36
11	18	23	32	44	46
06	13	28	33	56	29
15	18	33	44	50	37
08	16	43	44	46	07
12	34	37	43	44	14
14	19	28	29	30	32
09	17	21	37	43	43
01	10	28	35	41	36
01	25	39	40	49	13
06	39	40	41	52	25
01	03	10	42	55	23
08	20	23	40	56	37
02	15	21	38	53	46
01	22	28	32	34	33
02	14	36	43	56	08
06	40	47	49	54	26
12	17	33	34	45	04
33	35	40	45	54	45
01	11	46	47	56	43
01	05	29	42	47	20
12	25	29	35	50	34
04	07	26	37	51	12
12	24	28	41	54	37
25	28	43	50	52	37
10	23	28	47	56	38
09	29	41	42	55	34
16	18	21	24	32	42
07	17	20	32	43	29
02	08	09	16	43	15
12	24	26	38	40	25
11	23	26	36	40	13
06	09	16	33	35	46
06	32	37	42	47	20
02	40	49	53	55	03
05	16	33	40	55	07
10	13	16	23	26	10
05	26	29	32	48	28
16	20	27	43	51	36
19	34	42	50	55	02
04	10	11	16	29	12
03	09	10	21	53	44
23	28	32	33	43	42
16	18	22	32	43	07
15	21	33	41	55	05
08	13	14	53	54	25
05	19	26	45	55	41
04	28	35	37	48	28
05	35	43	47	49	12
03	07	27	42	53	09
03	14	17	25	34	41
01	03	36	47	48	05
02	03	27	37	45	04
09	15	33	37	49	21
01	05	07	11	21	42
01	08	26	44	49	20
11	15	41	43	54	19
20	23	33	40	51	44
10	19	20	26	29	26
20	23	30	32	40	06
37	38	41	49	54	13
07	20	37	43	50	32
19	24	42	44	47	36
17	35	42	43	56	28
02	09	17	39	50	32
05	09	36	45	46	05
16	49	50	52	55	28
05	11	34	37	56	44
12	13	14	25	48	22
09	25	37	51	54	26
05	11	21	25	46	15
02	03	26	49	52	28
01	16	22	38	50	44
03	04	19	27	33	45
16	21	25	43	51	19
23	26	33	42	53	39
23	36	46	47	49	19
03	18	46	53	54	15
11	19	32	44	56	37
05	39	43	44	56	19
09	12	34	35	48	16
16	18	21	43	47	04
14	20	40	45	50	06
26	33	48	51	55	12
09	16	35	45	51	07
06	28	30	32	35	22
05	14	21	37	38	29
03	09	25	42	53	12
09	29	36	41	55	46
19	32	36	43	49	14
16	31	38	40	42	32
02	06	15	16	23	40
13	16	38	44	50	25
13	27	36	47	49	08
03	04	12	18	39	22
10	44	50	54	55	43
02	21	39	45	56	10
03	04	11	28	31	37
07	14	32	37	42	01
03	21	35	43	50	44
01	06	08	23	50	08
06	14	28	47	53	42
05	08	15	23	53	04
02	20	22	26	41	01
13	20	25	40	44	10
36	42	46	51	53	42
09	21	22	25	43	44
17	37	50	51	55	21
13	15	22	37	47	45
09	10	16	38	39	07
03	13	36	50	56	22
06	15	29	32	42	11
15	22	30	36	52	14
03	09	10	47	56	01
04	14	30	48	52	43
01	20	21	22	52	37
03	17	35	44	53	18
27	38	40	42	45	12
03	05	10	20	56	14
01	02	16	29	41	45
04	08	24	41	55	33
09	12	34	46	51	36
03	10	35	47	50	38
01	02	25	33	40	18
08	10	20	29	38	17
08	13	28	46	51	16
10	35	49	53	54	12
01	02	10	44	46	22
10	22	38	45	52	04

Friday 3-30-2012

By Michael Denicola ⋅ March 29, 2012 ⋅ Post a comment

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Last chance to get in on the gym Mega Millions Pool is 7pm tonight. Bring your $5

Thursday 3-29-2012

By Michael Denicola ⋅ March 28, 2012 ⋅ Post a comment

Overhead Squat 3-3-3-3-3 reps

-then-

Sprint Work 1min/1min

Tuesday 3-28-2012

By Michael Denicola ⋅ March 28, 2012 ⋅ Post a comment

For the first 30 minutes of class time I want you to warm up, spend 15 minutes working up to a heavy deadlift and working on the handstand/handstand push up.

WOD: “Diane”

21-15-9

Deadlift 225

Handstand Pushup

We will have Mega Millions Pool for Friday’s Drawing. If anyone is interested it is $5, Diana is going to go Friday at 7:00pm to purchase the tickets you need to sign up and pay by then to participate. I will post all our numbers on the website when she gets back.

Also for all those of you that pay cash or check for some reason the system isnt sending out emails at the end of your month anymore. I will try to email you to let you know when you payment is due.

Tuesday 3-27-2012

By Michael Denicola ⋅ March 26, 2012 ⋅ Post a comment

WOD:
5 minute AMRAP:
5 Burpees
5 Pull Ups
Rest 1 minutes
5 minute AMRAP:
10 Push Ups
10 Box Jumps
Rest 1 minutes

5 minute AMRAP:
5 Hang Power Cleans 135
5 Knees to Elbows

Sean is bringing his calipers in today for anyone that wants to know what their Body fat percentage is.

The 2012 CrossFit Games Open Recap

By Michael Denicola ⋅ March 26, 2012 ⋅ Post a comment

First off I am really proud of everyone that participated in the CrossFit Games Open Sectionals this year. Especially those of you that are beginners or knew you wouldn’t do very good. You did better then everyone that quit or didn’t have the guts to try. It was alot of fun cheering you all on and watching you try to learn new skills really quick. One good thing about forcing yourself to try these workouts as Rx’d is that it highlights what you need to work on.

Now we get to start anew! For any of you who are serious about competing now is the time to start your training for next year. The first thing you need to do is build a good plan and create/select your training program. Then its time to get serious about your training, and that includes your nutrition and sleep.

We are here to help you! Set a side some time to talk to one of the coaches over the next few weeks to build your plan.

Results:

CrossFit Stony Brook Team 114th place in North East and 1271 in the World.

Name	North East Ranking	World Ranking
Logan	77	845
Coach Michael	405	4579
Coach Sean	815	9357
Tom	960	10816
Rob	1456	15870
Brad	1586	17315
Coach John	1629	17688
Mike Jantzen	1661	18167
Dan C	1724	18844
Dan Foti	2059	22337
Pat Lynch	2274 (after 4 weeks)	24563
Ryan	1950 (after 3 weeks)	20453

Name	North East Ranking	World Ranking
Alex	460	5291
Shell	862	9435
Randi	904	9822
Genine	912	9998
Denise	1024	11061
Diana	1149	12206
Kaitlyn	1235	12947
Laura	1333 (after 4 weeks)	14124

Also competed for at least 1 week: Colleen, Hector, Jim D, Joe M, Kevin G Neil and Shane

Monday 3-26-2012

By Michael Denicola ⋅ March 26, 2012 ⋅ Post a comment

Congratulations to John (aka Grass) on completion of the CrossFit Level 1 Trainer Certification this weekend. Coaching has always been a passion of his and we are happy for him to join our team. He will be helping out as a coach around the gym and leading classes. If you need help with anything just ask him.

Today’s WOD: Squat a ton and Run

4 rounds for time of:
Squat one ton (Any type of Squat).
400 m Run
- note: you must start with your weights on the ground.

One ton=2240 lbs and yes this is a metric ton, there was some question about this last time we did it – August 16
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps

Post total time.

Sunday 3-25-2012

By Michael Denicola ⋅ March 24, 2012 ⋅ Post a comment

Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

I am really proud of everyone’s efforts throughout the Open Sectionals. You all did great. Dont forget to enter in your scores.

Search

Archive for March, 2012

Sunday 4-1-2012

Saturday 3-31-2012

Lotto Numbers

Friday 3-30-2012

Thursday 3-29-2012

Tuesday 3-28-2012

Tuesday 3-27-2012

The 2012 CrossFit Games Open Recap

Monday 3-26-2012

Sunday 3-25-2012

Class Cancellations and Updates

Events

Need Equipment? Shop here!

Archives

01	15	36	42	47	18
03	12	28	43	45	24
05	15	20	53	54	38
13	14	19	32	43	22
25	30	32	35	52	41
05	26	29	36	44	22
18	39	51	53	55	36
11	18	23	32	44	46
06	13	28	33	56	29
15	18	33	44	50	37
08	16	43	44	46	07
12	34	37	43	44	14
14	19	28	29	30	32
09	17	21	37	43	43
01	10	28	35	41	36
01	25	39	40	49	13
06	39	40	41	52	25
01	03	10	42	55	23
08	20	23	40	56	37
02	15	21	38	53	46
01	22	28	32	34	33
02	14	36	43	56	08
06	40	47	49	54	26
12	17	33	34	45	04
33	35	40	45	54	45
01	11	46	47	56	43
01	05	29	42	47	20
12	25	29	35	50	34
04	07	26	37	51	12
12	24	28	41	54	37
25	28	43	50	52	37
10	23	28	47	56	38
09	29	41	42	55	34
16	18	21	24	32	42
07	17	20	32	43	29
02	08	09	16	43	15
12	24	26	38	40	25
11	23	26	36	40	13
06	09	16	33	35	46
06	32	37	42	47	20
02	40	49	53	55	03
05	16	33	40	55	07
10	13	16	23	26	10
05	26	29	32	48	28
16	20	27	43	51	36
19	34	42	50	55	02
04	10	11	16	29	12
03	09	10	21	53	44
23	28	32	33	43	42
16	18	22	32	43	07
15	21	33	41	55	05
08	13	14	53	54	25
05	19	26	45	55	41
04	28	35	37	48	28
05	35	43	47	49	12
03	07	27	42	53	09
03	14	17	25	34	41
01	03	36	47	48	05
02	03	27	37	45	04
09	15	33	37	49	21
01	05	07	11	21	42
01	08	26	44	49	20
11	15	41	43	54	19
20	23	33	40	51	44
10	19	20	26	29	26
20	23	30	32	40	06
37	38	41	49	54	13
07	20	37	43	50	32
19	24	42	44	47	36
17	35	42	43	56	28
02	09	17	39	50	32
05	09	36	45	46	05
16	49	50	52	55	28
05	11	34	37	56	44
12	13	14	25	48	22
09	25	37	51	54	26
05	11	21	25	46	15
02	03	26	49	52	28
01	16	22	38	50	44
03	04	19	27	33	45
16	21	25	43	51	19
23	26	33	42	53	39
23	36	46	47	49	19
03	18	46	53	54	15
11	19	32	44	56	37
05	39	43	44	56	19
09	12	34	35	48	16
16	18	21	43	47	04
14	20	40	45	50	06
26	33	48	51	55	12
09	16	35	45	51	07
06	28	30	32	35	22
05	14	21	37	38	29
03	09	25	42	53	12
09	29	36	41	55	46
19	32	36	43	49	14
16	31	38	40	42	32
02	06	15	16	23	40
13	16	38	44	50	25
13	27	36	47	49	08
03	04	12	18	39	22
10	44	50	54	55	43
02	21	39	45	56	10
03	04	11	28	31	37
07	14	32	37	42	01
03	21	35	43	50	44
01	06	08	23	50	08
06	14	28	47	53	42
05	08	15	23	53	04
02	20	22	26	41	01
13	20	25	40	44	10
36	42	46	51	53	42
09	21	22	25	43	44
17	37	50	51	55	21
13	15	22	37	47	45
09	10	16	38	39	07
03	13	36	50	56	22
06	15	29	32	42	11
15	22	30	36	52	14
03	09	10	47	56	01
04	14	30	48	52	43
01	20	21	22	52	37
03	17	35	44	53	18
27	38	40	42	45	12
03	05	10	20	56	14
01	02	16	29	41	45
04	08	24	41	55	33
09	12	34	46	51	36
03	10	35	47	50	38
01	02	25	33	40	18
08	10	20	29	38	17
08	13	28	46	51	16
10	35	49	53	54	12
01	02	10	44	46	22
10	22	38	45	52	04

01	15	36	42	47	18
03	12	28	43	45	24
05	15	20	53	54	38
13	14	19	32	43	22
25	30	32	35	52	41
05	26	29	36	44	22
18	39	51	53	55	36
11	18	23	32	44	46
06	13	28	33	56	29
15	18	33	44	50	37
08	16	43	44	46	07
12	34	37	43	44	14
14	19	28	29	30	32
09	17	21	37	43	43
01	10	28	35	41	36
01	25	39	40	49	13
06	39	40	41	52	25
01	03	10	42	55	23
08	20	23	40	56	37
02	15	21	38	53	46
01	22	28	32	34	33
02	14	36	43	56	08
06	40	47	49	54	26
12	17	33	34	45	04
33	35	40	45	54	45
01	11	46	47	56	43
01	05	29	42	47	20
12	25	29	35	50	34
04	07	26	37	51	12
12	24	28	41	54	37
25	28	43	50	52	37
10	23	28	47	56	38
09	29	41	42	55	34
16	18	21	24	32	42
07	17	20	32	43	29
02	08	09	16	43	15
12	24	26	38	40	25
11	23	26	36	40	13
06	09	16	33	35	46
06	32	37	42	47	20
02	40	49	53	55	03
05	16	33	40	55	07
10	13	16	23	26	10
05	26	29	32	48	28
16	20	27	43	51	36
19	34	42	50	55	02
04	10	11	16	29	12
03	09	10	21	53	44
23	28	32	33	43	42
16	18	22	32	43	07
15	21	33	41	55	05
08	13	14	53	54	25
05	19	26	45	55	41
04	28	35	37	48	28
05	35	43	47	49	12
03	07	27	42	53	09
03	14	17	25	34	41
01	03	36	47	48	05
02	03	27	37	45	04
09	15	33	37	49	21
01	05	07	11	21	42
01	08	26	44	49	20
11	15	41	43	54	19
20	23	33	40	51	44
10	19	20	26	29	26
20	23	30	32	40	06
37	38	41	49	54	13
07	20	37	43	50	32
19	24	42	44	47	36
17	35	42	43	56	28
02	09	17	39	50	32
05	09	36	45	46	05
16	49	50	52	55	28
05	11	34	37	56	44
12	13	14	25	48	22
09	25	37	51	54	26
05	11	21	25	46	15
02	03	26	49	52	28
01	16	22	38	50	44
03	04	19	27	33	45
16	21	25	43	51	19
23	26	33	42	53	39
23	36	46	47	49	19
03	18	46	53	54	15
11	19	32	44	56	37
05	39	43	44	56	19
09	12	34	35	48	16
16	18	21	43	47	04
14	20	40	45	50	06
26	33	48	51	55	12
09	16	35	45	51	07
06	28	30	32	35	22
05	14	21	37	38	29
03	09	25	42	53	12
09	29	36	41	55	46
19	32	36	43	49	14
16	31	38	40	42	32
02	06	15	16	23	40
13	16	38	44	50	25
13	27	36	47	49	08
03	04	12	18	39	22
10	44	50	54	55	43
02	21	39	45	56	10
03	04	11	28	31	37
07	14	32	37	42	01
03	21	35	43	50	44
01	06	08	23	50	08
06	14	28	47	53	42
05	08	15	23	53	04
02	20	22	26	41	01
13	20	25	40	44	10
36	42	46	51	53	42
09	21	22	25	43	44
17	37	50	51	55	21
13	15	22	37	47	45
09	10	16	38	39	07
03	13	36	50	56	22
06	15	29	32	42	11
15	22	30	36	52	14
03	09	10	47	56	01
04	14	30	48	52	43
01	20	21	22	52	37
03	17	35	44	53	18
27	38	40	42	45	12
03	05	10	20	56	14
01	02	16	29	41	45
04	08	24	41	55	33
09	12	34	46	51	36
03	10	35	47	50	38
01	02	25	33	40	18
08	10	20	29	38	17
08	13	28	46	51	16
10	35	49	53	54	12
01	02	10	44	46	22
10	22	38	45	52	04

01	15	36	42	47	18
03	12	28	43	45	24
05	15	20	53	54	38
13	14	19	32	43	22
25	30	32	35	52	41
05	26	29	36	44	22
18	39	51	53	55	36
11	18	23	32	44	46
06	13	28	33	56	29
15	18	33	44	50	37
08	16	43	44	46	07
12	34	37	43	44	14
14	19	28	29	30	32
09	17	21	37	43	43
01	10	28	35	41	36
01	25	39	40	49	13
06	39	40	41	52	25
01	03	10	42	55	23
08	20	23	40	56	37
02	15	21	38	53	46
01	22	28	32	34	33
02	14	36	43	56	08
06	40	47	49	54	26
12	17	33	34	45	04
33	35	40	45	54	45
01	11	46	47	56	43
01	05	29	42	47	20
12	25	29	35	50	34
04	07	26	37	51	12
12	24	28	41	54	37
25	28	43	50	52	37
10	23	28	47	56	38
09	29	41	42	55	34
16	18	21	24	32	42
07	17	20	32	43	29
02	08	09	16	43	15
12	24	26	38	40	25
11	23	26	36	40	13
06	09	16	33	35	46
06	32	37	42	47	20
02	40	49	53	55	03
05	16	33	40	55	07
10	13	16	23	26	10
05	26	29	32	48	28
16	20	27	43	51	36
19	34	42	50	55	02
04	10	11	16	29	12
03	09	10	21	53	44
23	28	32	33	43	42
16	18	22	32	43	07
15	21	33	41	55	05
08	13	14	53	54	25
05	19	26	45	55	41
04	28	35	37	48	28
05	35	43	47	49	12
03	07	27	42	53	09
03	14	17	25	34	41
01	03	36	47	48	05
02	03	27	37	45	04
09	15	33	37	49	21
01	05	07	11	21	42
01	08	26	44	49	20
11	15	41	43	54	19
20	23	33	40	51	44
10	19	20	26	29	26
20	23	30	32	40	06
37	38	41	49	54	13
07	20	37	43	50	32
19	24	42	44	47	36
17	35	42	43	56	28
02	09	17	39	50	32
05	09	36	45	46	05
16	49	50	52	55	28
05	11	34	37	56	44
12	13	14	25	48	22
09	25	37	51	54	26
05	11	21	25	46	15
02	03	26	49	52	28
01	16	22	38	50	44
03	04	19	27	33	45
16	21	25	43	51	19
23	26	33	42	53	39
23	36	46	47	49	19
03	18	46	53	54	15
11	19	32	44	56	37
05	39	43	44	56	19
09	12	34	35	48	16
16	18	21	43	47	04
14	20	40	45	50	06
26	33	48	51	55	12
09	16	35	45	51	07
06	28	30	32	35	22
05	14	21	37	38	29
03	09	25	42	53	12
09	29	36	41	55	46
19	32	36	43	49	14
16	31	38	40	42	32
02	06	15	16	23	40
13	16	38	44	50	25
13	27	36	47	49	08
03	04	12	18	39	22
10	44	50	54	55	43
02	21	39	45	56	10
03	04	11	28	31	37
07	14	32	37	42	01
03	21	35	43	50	44
01	06	08	23	50	08
06	14	28	47	53	42
05	08	15	23	53	04
02	20	22	26	41	01
13	20	25	40	44	10
36	42	46	51	53	42
09	21	22	25	43	44
17	37	50	51	55	21
13	15	22	37	47	45
09	10	16	38	39	07
03	13	36	50	56	22
06	15	29	32	42	11
15	22	30	36	52	14
03	09	10	47	56	01
04	14	30	48	52	43
01	20	21	22	52	37
03	17	35	44	53	18
27	38	40	42	45	12
03	05	10	20	56	14
01	02	16	29	41	45
04	08	24	41	55	33
09	12	34	46	51	36
03	10	35	47	50	38
01	02	25	33	40	18
08	10	20	29	38	17
08	13	28	46	51	16
10	35	49	53	54	12
01	02	10	44	46	22
10	22	38	45	52	04