After finishing the 2012 CrossFit Games Open, patient we added an 8 week 5RM progression on the Deadlift (followed by a 1RM test). We saw great gains on the Deadlift, and safe, efficient Deadlifts were developed or perfected. I like the Deadlift as a basic movement, but when the loads get really heavy, even when done correctly, people’s back get a little…emotional. It’s not that you can avoid Deadlifting (you can’t), but there may be better lifts to focus on to develop the power, strength and more. The problem with the Deadlift, is it’s a relatively slow lift and it requires relatively little coordination. The Olympic lifts, the Clean and the Snatch require a similar, although usually lighter pull, but the pull is performed much faster, as much as 40% faster. I have planned on 12 week cycle where we will focus on the Olympic Lifts and Squatting. We will...Read more

I don’t know when “Murph” became a Memorial Day tradition at CrossFit gyms, # 100mg but it’s an appropriate one.  In CrossFit gyms all over the country, prescription men and women attacked hundreds of pull-ups, nurse push ups, squats and exhausted runs.  It’s a great thing to honor LT Michael Murphy, but Memorial Day isn’t just about his sacrifice, or even that of Special Operations that so many CrossFit Hero WODs are named in honor of.  I hope that we think off ALL service men and women that have sacrificed so much to preserve freedom as we put forth our effort.   That being said, what a great effort on Monday!  “Murph” is perhaps the longest CrossFit WOD, and is a gut check if there ever was one.  We had 18 CFO Athletes tackle 2 miles and 600 reps, and everyone made it out the door before the 60 minute...Read more

On Memorial Day we will be honoring Navy Lieutenant Michael P. Murphy, patient age 29 of Patchogue, treat NY. He was killed in Afghanistan on June 29th, 2005.  9am class only. No 6am or Evening Classes. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Sporting our new “MIRANDANA’s”. A Mirandana is a bandana ala Miranda Oldroyd style… But  these are SIGNED by Miranda Oldroyd! Thanks Christine!!! 9am “MURPH”  1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run Can be partitioned as needed. Can and will also be modified.Read more

Our schedule has been crazy for the last few weeks, physician but we get back to normal just in time for summer. I love Saturdays. The pace is relaxed, recipe families get to hang out, stomach and we do crazy workouts. This Saturday is no different than all of the others. But it is fun to get back to it. Saturday at 9am is a Bring a Friend WOD.  Please come out and join us and bring a friend!  Show’em how hardcore you are! Monday is a holiday, and we will o Jen C. is working on a project for Under Armor and she has set a goal of doing the CrossFit benchmark WOD Fran in less than 5 minutes.  She’ll be taking her second run in between classes.  Jen is a great athlete with a great attitude, and your cheers will definitely help her as she pushes through the...Read more

Earn Your Carbs from TTMJ.  John recommends reading his earlier post, information pills Just Tell Me What To Eat.  I am a big believer in limiting carbs, stuff especially processed ones.  BUT…if your physical output is high, you will NEED to get carbs.  Otherwise, you will run into a brick wall.  I’m curious to hear some our Paelo challengers thoughts on this, especially in the first weeks of the challenge, when carb intake in usually really low. CFO saw an unbelievable jump in performance on the baseline WODs.  Increase in performance, over a month by 20-25% means you put in the work and did it right.  Great work! How did you feel early?  How did you feel later in the challenge?  Did you add carbs?  Keep them low? Janet ROCKS Workout of the Day Strength/Skill In 5 attempts, build to a heaviest 100 ft Sled Push. The only place you...Read more