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.

Monday 11-26-2012

I know at least one person had trouble entering their time for last weeks challenge and they email me their score.  If anyone has done the challenge but not entered their score please let me know so I can at least give you points for participation towards the final prize.  Its not too late to participate, if you  do last weeks challenge this week you can earn 3 points, but dont forget to participate in this weeks challenge also.

The two winners for last weeks Challenge are Jim and Laura, great job guys.  Remind me to give your $25 Amex Gift card when you come in.

CrossFit Program

Front Squat 5-5-3-3-1-1-1

3 rounds for time

10 KB Snatch with Overhead Lunge (left), 35#/26#

10 KB Snatch with overhead lunge (right), 35#/26#

20 lateral burpees over bar,

30 jumping squats 45# bar on back

Competition Program

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

Competition Programming

For those of you interested in competing in the CrossFit Games or other competitions we are going to post a Competition Program along with the Gym’s Regular CrossFit program.  The Competition WOD will follow Outlaws WODS from http://outlawcoach.wordpress.com/

If you are interested in competing and following this program I also have a few requests:

1. Let me know you are going to be following this program and let the coach teaching the class know when you come in.
2. Although we are posting the Outlaw WOD it is considered an alternative program to the gym’s WOD.  As with everyone that is following any alternative program I ask that you give way to the “Class”.
3. These workouts often take more then 1 hour so plan accordingly and get to the gym with enough time.  This also means you can’t do it at the 6 am or 10 am classes.
4. You will be on your own, the coaches will try to help you out when they can but if they are teaching a class please wait until they are free if you questions or need help with something.

Revised Schedule due to Hurricane Sandy

Wednesday-We will be open from 3-6 pm. We will have the kids class at 4:00.

Thursday- There will be no 6 am. We will have the 10 am class.  As of right now, we will be open 3:00-6:00. If we get power back we will be open later.

Friday – 3-6 pm

Saturday – Normal Schedule

Sunday – Normal Schedule.

Monday – resume Normal Week ay schedule.  All classes at scheduled times.

Check back for more info.

Thank you

The 2012 CrossFit Games Open Recap

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.

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

Holiday Specials

Check our Holiday Specials Page for the Latest Deals

Special this Holiday Season For New Customers

3 Months of CrossFit Classes for $300 (a $450 value)

Special for Existing Customers Too!

November 19th Rugged Maniac Race

Saturday November 19th No- Classes for Rugged Maniac Race.

Welcome Groupon Memebers!

Welcome Groupon members that have purchased (or are thinking about it) the $69 One Month Unlimited Classes Groupon.

A little about CrossFit

CrossFit is a fun and exciting workout class where everydoes the Workout of the Day or as we call the WOD.  It is always different but its always hard, if its not you wont get results.  We can “scale” or modify the workout to fit your fitness level and strength.  That can include changing the movment, lowering the weight or reduceing the range of motion you perform in the begining.  As you get stronger and more flexible you will be a ble to do the workout as persciribed or “rx’d”.

The Classes

The group classes are one hour long and start on the hour.  They all follow this general format - The first 15-25 minutes is dedicated to warm up and instructional period.  A trainer will give instruction on how to perform the movements and help everyone get set for the workout.  That will include figuring out how to scale the workout if needed and selecting the weight.  Then we start the WOD with 3-2-1- go!  Everyone does the WOD and pushes themselves as hard as they personally can, resting when needed.  We all encourage each other throughout the workout.  The WOD usually takes around 20 minutes but it may be longer or shorter depending on the day.  After the WOD we stretch and cool down.  Trainers will give you instruction throughout the WOD and feedback after you finish.

Redeeming your Groupon:

You have two options:

1. Give us a call and we can register you for your first class.
2. Check our class schedule and drop on in with your Groupon.  Get there a little early so we can get you all signed up and you can sign a waiver.  If you forget you Groupon, no worries we have computers and we will help you pull it up.  If the class is full and you didn’t register you might have to wait for the next class.

If you have any questions please give us a call at (631) 572-8255 or email us at info@crossfitstonybrook.com

Tuesday 7-5-2011

Regular classes resume today. 

“Morrison”

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood

Tri-ing for Shari

Janine’s cousin Shari, recently had her second stroke at the age of 31. Shari’s sister in  law organized a team to raising money for Stroke Awareness by competing in the 2011 Tobay Triathlon.

Janine and Michael have joined the team and we are trying to help raise $10,000.

Please sponsor our team at the link below:

http://www.stroke.org/site/TR/Events/Home2010?pg=fund&fr_id=1030&pxfid=2440

Thank you,

Michael and Janine