Up Coming Events

Memorial Day Murph

Sunday May 26th 9:00 am start.

The first Heat will be at 9 am and they will run every hour thereafter. Each heat will have 8 people in it and we will run them all morning/afternoon until everyone that wants to do it gets done. We have a signup sheet in the gym to pick you heat times.

If you have never tried CrossFit this is a great event and workout. You can easily scale it or grab a friend (or a few friends) and do it as a team. If you are doing it as a team your team counts as one spot in the heat.

“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

You can partition the pullups, pushups and squats any way you choose but you need to start with and end with the run. For the toughest – wear a 20# vest or body Armour.

BBQ will start at noon. All are welcome. And if you want to bring something to eat feel free, just let us know what your bringing.

There is no cost for this event but if you wish to donate you can do so at the event or online at: http://mdmfundraiser.com/ You can also order a t-shirt from the website.

Check out the facebook event page:   https://www.facebook.com/events/465640090178437/ click attend if your coming and foward it on to your Friends

June

New Yoga Class starts June 1st at 8 am.  You may want to get a Yoga Mat for the class.  I am going to try to get some to sell by then, but you can always puck one up at Dicks or Sports Authority.

The yoga class will count as any other class so if you on the unlimited membership package its included.  If you are on a limit membership package it will just count as one of your classes for the week.  I hope everyone can come try it out in the month of June and give us your feedback.  If people like it we will add a few other times.

Whole Life Challenge Results

Congratulations to all the participants in the Whole Life Challenge.  We are really proud of all of you that participated.  Your results are amazing and show what a little hard work can produce.  We had a bunch of you loose 20# or more and even our “skinny” participants with less weight to loose lost inches.  Weight is just a number and body composition and how we feel is more important then anything and the results in these categories were amazing.  Share your personal experience below for all to read in the comments section.

I think we all take away something different and personal from participating in a challenge like this.  Some the extra challenges made us look at some of the other things also, like are we drinking enough water or getting enough sleep.  I know for me the water was challenge was hard.  I would forget about it during stretches of the day then have to pound water just to catch up.  It makes you realize how much time you spend dehydrated.

Some of the challenges that people shared with me at the beginning where what to eat or what to snack on or that they were always hungry.  As the challenge went on I started to hear more about what you were cooking and how you enjoyed you food.  People also told me about how they had more energy and felt better.

Here are the final results:

1. Wil
2. Stacey and Melissa Tied for 2nd
3. Stacey and Melissa
4. Kevin
5. Mike Jantzen
6. Leah
7. Jim
8. Jason
9. John Palmer
10. Dan

Share your personal experience below for all to read in the comments section.  I encourage you all to stick with it (maybe just relax a little) and continue your healthy lifestyle.  Use what you learned to make permanent changes in your diet and lifestyle.

If you didn’t join the challenge talk to those that did or one of the coaches.  Make your own personal challenge and reap the rewards of a healthy lifestyle.  You can challenge your friends, family or other members.  Make a group on facebook to interact with each other during your challenge   Let us know if you need help or advice.

Whole Life Challenge Finals

The Finals are approaching – Saturday from 9am-1pm we will take measurements and re-do the WOD.  There wont be a 8 am Whole life Challenge class this week.

WOD:

In 11 minutes
Start with a 1000M Row
followed by:
50 sit ups
75 squats
100 push ups
As many Burpees as possible in the remaining time
Score is total reps

Sunday BBQ and Celebration – Everyone is welcome, all members (even if you didn’t do the challenge) Friends and Family.  If you did the challenge make something yummy that you loved and turned too often during the challenge.  Its a great way to share your healthy Paleo recipes with your friends and fellow CrossFitters.  Bring the recipe also.

Time: 12 noon

CrossFit Games Open 2013

The CrossFit Games is Upon Us!

Check out the Custom leaderboard.

CrossFit Games Open Sectional 13.5 Final WOD and BBQ

Saturday 8 am- 12 pm  with BBQ to follow at 12 pm

If you can make it Saturday you can always do it Sunday.

Saturday 2-23-2013 Jump Rope for you Heart Fund Raiser

Jump Rope for your Heart Fund Raiser for Ava Grace

When: Saturday February 23rd 9-12

Suggested Donation : $20

WOD: Rhiannon 10 Min AMRAP of  Double Unders (or singles)

Come on down anytime to do the WOD and make a donation we are going to have a raffle also.

Everyone that participates will get one free raffle ticket then you can purchase more for $1.

Raffle at 11:30 and Prizes Include: 1 month membership to CrossFit Stony Brook, A CrossFit Stony Brook T- Shirt,  and a 50/50 raffle.

Ava Grace’s Story.

Three year old Ava Grace was diagnosed with Hypoplastic left heart syndrome (HLHS) this occurs when parts of the left side of the heart (mitral valve, left ventricle, aortic valve, and aorta) do not develop completely at just 19 weeks in utero. Every doctor gave the option of termination and 1 in particular urged it, given  the severity of the Congenital Heart Defect.  This was not an option,  her parents had already fallen deeply in love with her and had waited to conceive for over 4 years. Ava Grace was their miracle and they were going to fight for her. She was born on Dec. 11th 2009. At just 4 days old she underwent a very complicated open heart surgery at Moragn Stanley Children’s Hospital in NYC and then another at 4 months old. She spent 49 days in the NICU. She has battled some complicated feeding issues along with an aspiration, reflux, and a paralyzed diaphragm. She is courageous and an incredible inspiration to all that know her. She touches the lives of so many from family to friends.

Presently, she is doing wonderful, growing, gaining weight, eating everything under the sun, walking, running, climbing stairs and all of which she does is with the most infectious smile on her face.  She has achieved so much in a short period of time. She has made up for a 7 month physical developmental lag in just 3 short months and is now very much on target for her age. She has gone from seeing her cardiologist every 3 months to every 6 months.  Ava Grace will need another heart surgery this coming fall, hopefully her last!

Ava Grace loves books and her favorite one is entitled; “Dora’s Halloween Adventure” She also loves music including the band “Karmin” her favorite song is “Brokenhearted” (ironically). Her favorite show is “The Fresh Beat Band.”

Ava Grace is a hero, inspiration and true miracle.

February Events

Jump Rope for your Heart Fund Raiser for Ava Grace

When: Saturday February 23rd 9-12

Suggested Donation : $20

WOD: Rhiannon 10 Min AMRAP of  Double Unders (or singles)

Come on down anytime to do the WOD and make a donation we are going to have a raffle also.  Everyone that participates will get one free raffle ticket then you can purchase more for $1.  Raffle Prizes Incude: 1 month membership to CrossFit Stony Brook, A CrossFit Stony Brook T- Shirt,  and a 50/50 raffle.

Ava Grace’s Story.

Reebok CrossFit Games Open

I would really super stoked if everyone in the gym participated in the CrossFit Games Open Sectionals.  It cost $20 and is alot of fun.  You don’t have to be good or experienced to participate.  Its 5 weeks, you do one workout each week and ranked in the region and the world.  We have a team so even if you don’t do it for yourself do it for our team.  The more team members we have the better chances we have of doing well.  Last year our team came in 114 place in the region, lets do better this year.

Registration is open and runs through March 10th go to games.crossfit.com

Make sure after you register you select CrossFit Stony Brook as you affiliate and join our team.

Ski and Snowboard Trip

We have planned a one day Ski Trip.  A bus will pick us up early in the AM and drive us up to Camelback Mountain where we will ski for the day and then come back home.  All are welcome so invite your friends and family.

Date: Saturday March 2nd

Pickup Time: 5:00 am

Cost: Lots of options below:

• Bus trip only $55 – not skiing just coming along for the ride
• Bus and Lift tickets $105
• Bus Lift ticket and Rental of skis or Snowboard $135

Please sign up soon and pay, Cash is preferred.  We only have 45 spots and they will fill up fast. Please signup by Feb 18th.

January Events

Party!!

Our annual Customer Appreciation Party to celebrate the Holidays and our 2 Year Anniversary.  We pay most of the cost as a Thank You for your patronage, we know you have a lot of options and we are Super Appreciative that you trust us.    Its going to be a great time, food and drinks included and they have good DJ for those that want to stick around and dance.  Its the perfect opportunity for new members to get to know the existing members and coaches.

Date: Saturday January 26th 2013 7-10pm

Location: Schafer’s 111 West Broadway Port Jefferson

Cost: $15 for members and your significant other (husband,wife, boyfriend,girlfriend)

Guests: Bring anyone else who wants to come their cost is $40 for the food and drinks

Please RSVP and pay ASAP, we will need to give them a count for the food.

Seminar

Food Matters – nutritional seminar

We are going to discuss how you food choices effect how you feel, your weight and health overall.  We will also discuss the different Diet options out there and how to choose what is right for you.

Date: January 25th 7-9 pm

Cost: Free to all members, $20 for Guests.  Bring a beach chair or something to sit on if you want.

Friday 11-16-2012

Today is the first guest day of the weekend.  Anyone interested in trying out CrossFit is welcome to come to a free class.

WOD: AMRAP 15 minute

10 Dumbell Thrusters

20 Feet Lunge Walk

10 Situps – abmat butterfly

20 Feet Lunge Walk

Competition Prgram

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

Thanksgiving to New Years Challenge

We will be having a simple and fun series of challenges running from Thanksgiving through New Years.

The rules are simple:  starting Sunday I will post here a WOD or Challenge you will have until the following Sunday to complete it and submit your score in WODIFY.  We will be giving prizes to the winners each week and tally the score for a cumulative prize at the end.  To enter you score you  need to login to the Sunday class that the weeks challenge ends on.  Its in the challenge program, and enter your score.

WOD or Challenge – they will be uncomplicated and anyone can do them anywhere

Judging – get anyone to judge you and ask them to be honest, this can be anyone they don’t have to be a CrossFitter we will inform you of all standards

Scaling – You will be able to scale them if needed, use what ever scaling you would if you were in the gym and I was judging you.

Score – each week there will be at least 1 winner, on Monday morning I will tabulate all scores and post them here.  I will also post the standings.  I will post all scoring with the WOD that Sunday.  There will be opportunities to score extra points also.

If for some reason you can’t post your score into WODIFY just email me your results, you should all know my email address if not its myname@crossfitstonybrook.com (and by my name I mean michael).  There is no cost to you, you can do the WODs anywhere so there is no reason you can’t participate. I expect everyone to join in.

-Michael

Current Standings – After week 1

1. Jim Dilger 25 points

2. Laura Beck 24 Points

3. Alex 16 Points

4. Jantzen 15 points

5. Rich 11 points

6.Paul 8 Points

7. Shell 6 points

8. Alvaro 4 points

Week 1 

Challenge 100 Thrusters for time with Weight 8 lb – one gallon of milk, water or juice. Prizes: $25 gift cards

Results:

1. Laura – 8 points

2. Jim – 7 points, plus 2 bonus points

Week 2

Death by Burpees Prize: Your choice of any Apparel Item we have in stock.

1. Paul 8 points

2. Alex 7 Points

Less the 1 Year division

1. Laura 8 points

2. Jim 7 points

Week 3

Go for a 20 minute jog.

Prize: 10 gift Card to Sweet Frog Yogurt in Stony Brook

Scoring:

Laura 1 point

Jim 1 point

 Week 4

Rhiannon – 10 Min of Double Unders

Prize: Speed Jump Rope

Scoring:

Rich 11 points – winner

Mike Jantzen 10 points

Alex 9 points

Jim 8 points

Laura 7  points

Week 5 Finals 

You have until January6th to do this one and just email me your scores.

WOD 1: 3 sets of Max effort Pushup

Standard: Complete as many pushups as possible in one unbroken set. The moment any part of your body other than your hands and feet (or knees if that is your starting standard) rest on the ground the set is over. Perform 3 sets rest exactly 2 minutes between sets.  Record the total number of pushups as your “score” of push ups competed.

WOD 2: 400 steps walking lunge for time.  Use a stopwatch or some way to time yourself. Manage your work to finish as quickly, with good form, as possible. Remember to keep your shoulders above your hips when lunging. Keeping count may be difficult. Get that knee down and kiss the ground (dont bang it on the ground).

WOD 3: Pick a sport and play it. Tennis, golf and bike riding are just a few examples. Play catch, Frisbee or Hoover ball. Pick up a new basketball when you’re out andtake a walk and dribble it the whole way switching hands after every 50x. Pick up a couple jump ropes and teach your cousins the double under and they can teach you to play double dutch, both are fun and challenging.  The only rule for this one is you have to include a friends or family member with you.

Scoring: These three will be scored separately.  For WODs 1&2 the winner will get 8 points and so on.  You can earn 3 bonus points for each wod if you get someone to do it with you.  WOD: 3 You get 5 points for completing this WOD.  You also get 5 bonus points for completing all 3 WODS, plus 3 bonus points if you completed every WOD in the challenge.

Barbells For Boobs – Get Involved!

 Barbells For Boobs

I think most of you already know but if you don’t this fundraiser is very important to me.  I set the goal for our gym at $3,000 but I think you can crush it.  There is also going to be a jar again in the gym for you all to get back at me.  For every dollar put in the jar I will do 1 Burpee at the end of the event.  Last year I did 150 Burpees, lets see how many I can do this year.

Date: Sunday October 21 2012

Time: Starts at 10:00 am

Register at: https://support.barbellsforboobs.org/fundraising/register-to-fundraise.aspx?org_frpid=11&ovr_s10=jt

Select CrossFit Stony Brook as you affiliate.

Then get your fundraising on. Party After the Event!