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Tuesday – July 22, 2014

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

11 Health Benefits of Cinnamon You Need to Know

cinnamon-sticks-ccflcr-PinkStock

 

Once upon a time, cinnamon was more valuable than gold. And while these days I’m betting most of us would rather get our hands on 24 karats over 24 ounces – a bar over a stick – this bark-cum-spice has just as much bite as it does bark. The potential health benefits attributable to cinnamon could be stated as nothing short of astonishing.

Click here to read entire article….

 

WOD (Part 1):

Back Squats

5 x 3

*Working your way up to a 3 rep max.

or…

1-1-1-1-1

*Getting a new 1 rep max.

If you are not sure which one to do, just ask the trainer.  It will most likely be based on when you got your last 1 rep max.  Also, how new you are to the gym and/or how experienced you are will be used as a deciding factor.

 

WOD (Part 2):

Row 2K

*Compare results in Logistall.

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Monday – July 21, 2014

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

WOD:

“Erin”

Erin-th

 

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Five rounds for time of:
15 Dumbbells split cleans 40lb/30lb
21 Pull-ups

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Saturday & Sunday: 7/19 – 7/20

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

Athlete Spotlight on Michelle Marchisotto

 

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

2. Where did you grow up? Where do you live now? I was born in Brooklyn and moved to Massapequa in 1996.

3. What do you do for a living? I’m a stay at home Mom raising 4 Daughters! Yep, its exhausting

4. When did you become part of the Diamond family and why did you join?
I joined CF 2 ½ years ago. I noticed how great my neighbor’s (Melissa) butt looked! And said I need one of those where can I get one! She said CF DIamond

5. What was your athletic background before joining CFD? I was a bodybuilder years ago. Chest back bi’s shoulder legs tri’s. I love free weights.

6. What is your favorite wod/exercise? Love power cleans and TTB

7. What is your least favorite wod/exercise? Hate wall climbs

8. What is your biggest milestone, achievement, or “A-ha” moment at CFD?
My aha moment was climbing the rope and achieving a pull up in the same month. I told everyone I knew.

9. What goal(s) are you looking to accomplish? I want to be fit! Feel like I’m 20 and never say I’m too old or tired to try anything with my girls.

10. What are your hobbies and interests outside of CFD? I love horses and have been riding since I was 10 years old. Love body surfing I’m a kid at heart.

11. What is something that we may not know about you? I inline skated the 5 Boro’s of New York City. It was about 42 miles.

12. What is your favorite cheat meal? Pasta with Meatballs, ricotta and fresh mozzarella. Lots and lots of Italian Bread and a large vanilla cone dipped in chocolate

13. What is some advice or encouragement for someone just starting CFD or thinking of starting? Don’t get caught up in the competition. You are competiting with yourself even if your first or last strive to improve. BE THE BEST YOU!! YOU CAN BE!!!

WEEKEND HOURS:

Saturday:  8:30 & 9:30  (11:00 OLY only)

Sunday:  8:30 & 9:30

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Athlete Spotlight on Michelle Marchisotto

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

Athlete Spotlight on Michelle Marchisotto

unnamed

 

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

2. Where did you grow up? Where do you live now? I was born in Brooklyn and moved to Massapequa in 1996.

3. What do you do for a living? I’m a stay at home Mom raising 4 Daughters! Yep, its exhausting

4. When did you become part of the Diamond family and why did you join?
I joined CF 2 ½ years ago. I noticed how great my neighbor’s (Melissa) butt looked! And said I need one of those where can I get one! She said CF DIamond

5. What was your athletic background before joining CFD? I was a bodybuilder years ago. Chest back bi’s shoulder legs tri’s. I love free weights.

6. What is your favorite wod/exercise? Love power cleans and TTB

7. What is your least favorite wod/exercise? Hate wall climbs

8. What is your biggest milestone, achievement, or “A-ha” moment at CFD?
My aha moment was climbing the rope and achieving a pull up in the same month. I told everyone I knew.

9. What goal(s) are you looking to accomplish? I want to be fit! Feel like I’m 20 and never say I’m too old or tired to try anything with my girls.

10. What are your hobbies and interests outside of CFD? I love horses and have been riding since I was 10 years old. Love body surfing I’m a kid at heart.

11. What is something that we may not know about you? I inline skated the 5 Boro’s of New York City. It was about 42 miles.

12. What is your favorite cheat meal? Pasta with Meatballs, ricotta and fresh mozzarella. Lots and lots of Italian Bread and a large vanilla cone dipped in chocolate

13. What is some advice or encouragement for someone just starting CFD or thinking of starting? Don’t get caught up in the competition. You are competiting with yourself even if your first or last strive to improve. BE THE BEST YOU!! YOU CAN BE!!!

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TGIF – July 18, 2014

Posted on Jul 17, 2014 in Daily WOD | 0 comments

Coach Seb using all of his knowledge to prepare the members with a

fantastic warm up for the day’s wod!

IMG_3710

WOD (Part 1):

WENDLERS 5/3/1

Strict Press: Wave D

Warm Up

60% x 5

65% x 5

70% x 5

 

WOD (Part 2):

Run 800 Meters

50 Push Presses 115lb/75lb

Run 800 Meters

*Compare results in Logsitall.  (custom)

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