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Athlete Spotlight on Mary LaGrassa

Posted on Oct 25, 2014 in Athlete Spotlight, Diamond News | 0 comments

Athlete Spotlight on Mary LaGrassa


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

2. Where did you grow up? Where do you live now?
I have lived in Massapequa my whole life.

3. What do you do for a living?
I am a nurse at North Shore Manhasset on an orthopedic trauma unit.

4. When did you become part of the Diamond family and why did you join?
I became part of the Diamond family September 2013. I joined because I missed working out with a team.

5. What was your athletic background before joining CFD?
I have played sports my whole life. In high school I played lacrosse and ran cross country. I played lacrosse throughout college as well at Sacred Heart University.

6. What is your favorite wod/exercise?
I love pull ups (when my hand don’t rip) rope climbs, and cleans. When I can successfully do double unders without getting frustrated halfway through the workout I think I will really enjoy them too.

7. What is your least favorite wod/exercise?
My least favorite exercises are GHD situps and snatches.

8. What is your biggest milestone, achievement, or “A-ha” moment at CFD?
My biggest achievement was when I was able to do a kipping pull up. Still working on getting a strict pull up.

9. What goal(s) are you looking to accomplish?
I would love to be able to get a handstand pushup or a muscle up or something cool like that.

10. What are your hobbies and interests outside of CFD?
I love spending time with my family and friends, going to the beach, and traveling.

11. What is something that we may not know about you?
I am getting a puppy in 3 weeks!!

12. What is your favorite cheat meal?
Italian food.

13. What is some advice or encouragement for someone just starting CFD or thinking of starting?
If you are thinking about starting Crossfit, do it. I was talking about wanting to join a CF gym for months before I actually did and now that I have I love it. Wish I started soon!

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Thursday – October 23, 2014

Posted on Oct 22, 2014 in Diamond News | 0 comments

What’s better than your very own cheering squad!?!


WOD (Part 1):

L – Sits

4 Rounds

30 Sec hold

*Practice Double Unders between sets, while waiting for your next turn.


WOD (Part 2):

” Cotton Candy”

15 Min AMRAP

6 Pistols (Alternating Legs)

12 Box Jumps 24″/20″

24 Double Unders  (*Modification is either 2 fer mountain climbers or… 8 burpees)

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Hump Day – October 22, 2014

Posted on Oct 21, 2014 in Diamond News | 0 comments

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


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):


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 Diamond News | 0 comments

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




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 Diamond News | 0 comments

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


WOD (Part 1):


1 Rep Max




WOD (Part 2):

“Better Side”


Straight Leg Deadlift 75lb/45lb

Russian Twist 45lb/35lb Plate

*Compare results in Logsitall 12/18/13.

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