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Hump Day – October 22, 2014

Posted on Oct 21, 2014 in Daily WOD | 0 comments

Warm-Ups, Flexibility and the Olympic Lifter
By Bill Starr

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If your pre-workout prep consists of a cup of coffee and a few squats, Bill Starr has some advice for you.

As every Olympic lifter fully understands, doing full snatches and clean and jerks requires a high degree of flexibility in every part of the body. All the major muscle groups and corresponding attachments are involved in the two competitive lifts: shoulder girdle, back, and hips and legs. A lack of flexibility in the shoulders will prevent the lifter from locking out snatches and jerks. It may also keep him from racking a weight on his shoulders while cleaning. Tightness in the hips will have an adverse affect on getting into a low position for snatches and cleans.

 

Read entire CrossFit Journal article here…

WOD (Part 1):

EMOM

10 x 2

*Approx. 60 – 70% of 1 rep max.

 

WOD (Part 2):

“Comp Train 10/17/14″

10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

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Tuesday – October 21, 2014

Posted on Oct 20, 2014 in Daily WOD | 0 comments

Katey and her friend, Emily at the Heroes and Villains Dash this past Saturday!

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WOD:

“Homerun”

Run 1 Mile

21 Body Weight Back Squats

21 Ring Dips

Run 800 Meters

21 Body Weight Back Squats

21 Ring Dips

Run 1 Mile

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Monday – October 20, 2014

Posted on Oct 19, 2014 in Daily WOD | 0 comments

Chillz taking a dive off of the Island of Capri in Italy!!!!

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WOD (Part 1):

Deadlift

1 Rep Max

or

3-3-3-3-3

 

WOD (Part 2):

“Better Side”

30-25-20-15-10-5

Straight Leg Deadlift 75lb/45lb

Russian Twist 45lb/35lb Plate

*Compare results in Logsitall 12/18/13.

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Athlete Spotlight on Nicole Egglinger

Posted on Oct 18, 2014 in Athlete Spotlight | 0 comments

Athlete Spotlight on Nicole Egglinger

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1. Name and “board name” (or what should your board name be)? What are your stats (optional)? Nikki

2. Where did you grow up? Where do you live now? I was born and raised in Massapequa. After college I moved to Amityville. I have been here for about 10 years.

3. What do you do for a living? I am a Vice President Store Manager For Macy’s Inc. It consumes about 60+ hours a week of my life.

4. When did you become part of the Diamond family and why did you join?  I joined the Diamond Family in April 2013. I was getting married that September and wanted to look and feel great for my wedding.

5. What was your athletic background before joining CFD? I have played many different sports throughout my life. I was on competitive swim teams year round for about 15 years. I pretended to work out at the gym, hopping from cardio machine to cardio machine. I was in and out of Hot Yoga classes, kickboxing, pliates. etc.

6. What is your favorite wod/exercise? I hate that I love squats, pull ups and running. Which makes “Murph” my absolute fav!

7. What is your least favorite wod/exercise? I despise sumo deadlifts, the sled pull thingy, and the really heavy cement balls! Gross!

8. What is your biggest milestone, achievement, or “A-ha” moment at CFD? Completing “Murph” for the first time. I was only a 1 month veteran when this bad-boy was posted on the board. Once I finished that WOD, I knew I had the ability to finish any WOD. I also felt pretty bad ass, when I stopped requiring a band to do pull up’s!

9. What goal(s) are you looking to accomplish? To be better than I was yesterday.

10. What are your hobbies and interests outside of CFD? I love spending time with my husband and family. I love to cook, watch football, drink red wine, read books, and relax at the beach.

11. What is something that we may not know about you? My Mom’s high school sweetheart was, Tony Danza from ‘Who’s The Boss.” I might be his love child!

12. What is your favorite cheat meal? Wine, Cheese, and Chocolate.

13. What is some advice or encouragement for someone just starting CFD or thinking of starting? You have complete control. If you do what you did yesterday, you will get yesterday’s results. Everyday make small strides- Run a bit faster, add an extra pound to your barbell, push for 1 more rep, shave a few seconds off, and never stop trying to be better than you were the day before.

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Saturday & Sunday: 10/18 & 10/19

Posted on Oct 18, 2014 in Daily WOD | 0 comments

Athlete Spotlight on Nicole Egglinger

 

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1. Name and “board name” (or what should your board name be)?  What are your stats (optional)?  Nikki

2.  Where did you grow up?  Where do you live now?  I was born and raised in Massapequa. After college I moved to Amityville. I have been here for about 10 years.

3.  What do you do for a living?  I am a Vice President Store Manager For Macy’s Inc. It consumes about 60+ hours a week of my life.

4.  When did you become part of the Diamond family and why did you join?  I joined the Diamond Family in April 2013. I was getting married that September and wanted to look and feel great for my wedding.

5.  What was your athletic background before joining CFD?  I have played many different sports throughout my life. I was on competitive swim teams year round for about 15 years. I pretended to work out at the gym, hopping from cardio machine to cardio machine. I was in and out of Hot Yoga classes, kickboxing, pliates. etc.

6.  What is your favorite wod/exercise?   I hate that I love squats, pull ups and running. Which makes “Murph” my absolute fav!

7.  What is your least favorite wod/exercise?  I despise sumo deadlifts, the sled pull thingy, and the really heavy cement balls! Gross!

8.  What is your biggest milestone, achievement, or “A-ha” moment at CFD? Completing “Murph” for the first time. I was only a 1 month veteran when this bad-boy was posted on the board. Once I finished that WOD, I knew I had the ability to finish any WOD. I also felt pretty bad ass, when I stopped requiring a band to do pull up’s!

9.  What goal(s) are you looking to accomplish?  To be better than I was yesterday.

10.  What are your hobbies and interests outside of CFD?  I love spending time with my husband and family. I love to cook, watch football, drink red wine, read books, and relax at the beach.

11.  What is something that we may not know about you?  My Mom’s high school sweetheart was, Tony Danza from ‘Who’s The Boss.” I might be his love child!

12.  What is your favorite cheat meal?  Wine, Cheese, and Chocolate.

13.  What is some advice or encouragement for someone just starting CFD or thinking of starting?  You have complete control. If you do what you did yesterday, you will get yesterday’s results. Everyday make small strides- Run a bit faster, add an extra pound to your barbell, push for 1 more rep, shave a few seconds off, and never stop trying to be better than you were the day before.

WEEKEND HOURS:

Saturday:  8:30 & 9:30 am

Sunday:  8:30 am and 9:30 am

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