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082217 Scott De Angioletti

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ATHLETE SPOTLIGHT
1.     Name/ nickname: Scott
2.     Hometown: Smithtown
3.     Age: 40
4.     Occupation: Freelance Producer/Cameraman/Director/Etc.
5.     What’s your favorite movement (s) and/ or WOD(s)? Love running and rowing. Love to zone out on cardio.
6.     What’s your LEAST favorite movement (s) and/ or WOD(s) Anything with a squat.
7.     How would you describe your diet? Whole Life challenge made me aware of what I was doing wrong.  I try to follow those rules after completing it in March.
8.     What sort of changes have you seen in your body, health and fitness since starting CrossFit? I get a physical every summer from my doctor and I couldn’t get over how much changed for the better with things like cholesterol and blood pressure.  I also notice how much more strength I have at work.  Not getting winded so easily.
9.     Describe your biggest milestone, achievement, or “A-ha” moment? About six months in I did a WOD and it just felt like I didn’t need to super concentrate to get through it.
10.  What are your hobbies, interests and/or talents outside of CrossFit? I love to travel and meet new people.  My job allows me to constantly learn about new things, people, and experiences.  On a day to day basis I love to swim and be by the ocean.
11.  Please share with us any favorite CrossFit / CFM moments:    I just love the people and community at Crossfit.  It is nice to be in an atmosphere where everyone encourages each other.
12.  What encouragement or advice would you give to people just getting started? I was timid about starting Crossfit as I had in my mind all the stereotypes around it. If you plug along and work on small goals, all of a sudden you start making progress quickly and without realizing how far you have come along.
13.  Fitness goals for this year? My goals are to understand lifting movements with the barbell.  It just doesn’t feel right yet.
14. Favorite cheat meal? Grilled cheese is heaven for me.  It has been my favorite since I was a kid.
15.  Favorite quote? Never really had a favorite quote.  Enjoy reading non fiction on everything.

WARM UP: 500M row

MOBILITY: halos 3×5

AMRAP 8
8 pull ups
8 double KB front squats 24/ 16kg
8 burpees

RECOVERY/ AEROBIC CONDITIONING: 3k row

082117

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End of Summer BBQ

Mark your calendars! We’ll be having an end of Summer on Sunday the 27th, at 10am after Yoga at 9 with Laura.

It is sadly ALMOST the end of summer. Rush hour school traffic will be back, waking up for the 6am will be a bit darker and colder, BUT let’s celebrate one last time before we get all miserable (or at least before I do) from the cold weather.

We’ll again have burgers, hot dogs, juice boxes for the kids, and pork belly on the grill.

But please feel free to bring:

  • An appetizer.
  • Your favorite meat to throw on the grill.
  • Lawn chairs.
  • Adult beverages.
  • Games.
  • COOLERS for the drinks and ice.
  • Your families!

Looking forward to seeing you all!

WARM UP:
15 – 12 – 9
air squat
sit ups
100M run

STAMINA CONDITIONING:
4 rounds:
400M run (90% pace/ 9 RPE)
12 ring rows/ 6 strict pull ups (alternate)
16 wall balls (unbroken)
(REST 30 secs betw movements, and 2 mins betw rounds.)

4RFT:
40 double unders
25 Russian swings24/ 16kg
10 strict push ups

081817

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WARM UP: 500M row
MOBILITY:
adductor/ IR stretch on ab mat- 2 mins
twisted cross- 2 mins
SKILL/ PREP: 3 rds-
5 KBS
5 kips/ high knees

AMRAP 3
21 Calorie Row
21 KBS 24/ 16kg
Max T2B
-REST 3 mins-
AMRAP 3
18 Calorie Row
18 KBS 24/ 16kg
Max T2B
-REST 3 mins-
AMRAP 3
15 Calorie Row
15 KBS 24/ 16kg
Max T2B
-REST 3 mins-
AMRAP 3
12 Calorie Row
12 KBS 24/ 16kg
Max T2B

081617

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WARM UP/ SKILL: KB Clean & Press/Snatch
then…
5min KB flow
Single Arm KB Swing > KB Clean> KB Push Press>KB snatch

MOBILITY:
Banded Shoulder Distraction (2 min)
KB Posterior Chain Hang (2 min)

For Time:
25 V-ups
25 Burpees
50 KB snatches(25 per arm) 24/16kg
25 Push-ups
50 KB clean & press (25 per arm)
25 KB bent over rows
50 Russian KB Swings
25 burpees
25 V-ups

081517

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WARM UP: AMRAP 5
5 tempo KB Deadlift
5 tempo push up
5 tempo air squats

*for all movements Tempo as follows: 4 secs spent on negative, 2 sec isometric pause, 1 sec on concentric (explosive part of movement)

MOBILITY:
Foam Roll Spinal erectors ( 2 min)
Pec Minor Smash with Lacrosse Ball (2 min)

SKILL: Deadlift
PREP: 4 x 3 Deadlift building to WOD weight

AMRAP 15
30 Air Squats
20 HRPU
10 Deadlift 100kg/70kg

081417

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photo cc: Joe Adelantar

WARM UP/ SKILL: with a PVC-
15 Pass Throughs
10 Helicopters
then….
Skill: Power Snatch

MOBILITY: 5 min OYO

Partner WOD:
AMRAP 20
2 Power Snatches (40/25kg)
4 Wall Balls (20/14#)
then…
4 Power Snatches (40/25kg)
8 Wall Balls (20/14#)
then…
6 Power Snatches (40/25kg)
12 Wall Balls (20/14#)

And so on and so forth…

*One Partner Working at a Time. Each Partner will complete a full set of Power Snatches and wall balls before switching and moving on to next round. For continuing rounds, add 2 reps to the snatch and multiply the number of snatches by 2 to get number of reps for the wall ball.

081117

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WARM UP:
5 mins of Jump Rope practice

MOBILITY: 5 mins OYO
SKILL: Toes to bar/ Knees to Elbow/ Knees to Chest

EMOM18:
Min 1: 40 sec Row for calories
Min 2: 40 sec Toes to Bar
Min 3: 40 sec Double unders (singles 2 for 1)

*score is total on calories, T2B, & double

081017

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WARM UP: 3 Rounds w/ barbell-
5 Muscle Cleans
5 Front Squats
5 Push Press

MOBILITY:
Super Front Rack w/ Band- 2 mins
90/90 stretch- 2 mins

SKILL/ STRENGTH:
Clean & Jerk

“Clean Front squat complex”
1) 1 Clean + 5 Front Squat + 1 push jerk
2) 2 Clean + 4 Front Squat + 1 push jerk
3) 3 Clean + 3 Front + 1 push jerk
4) 4 Clean + 2 Front squat + 1 push jerk
5) 5 Clean + 1 Front squat + 1 push jerk

*Build to or maintain a moderate weight for each of the 5 rounds. Goal is to pick a challenging weight that allows you to go unbroken

TABATA: Bar over Burpee

080917

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WARM UP: 3 Rounds-
100 M Run
10 KB Swings
10 Ring Rows

MOBILITY:
Lat Smash- 3 mins
Banded Hamstring Distraction- 3 mins

“Helen”
3RFT:
400 m run
21 KB swing 24kg/16kg
12 Pull-ups

ACCESSORY: 4 Rounds-
8 Tempo Push-up (4 sec going down, 2 sec pause at bottom, 1 sec up)
8 Bent Over Barbell Row