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Let the Games Begin!!!

Posted on Feb 26, 2015 in Diamond News | 0 comments



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Athlete Spotlight on Katey Thorn

Posted on Feb 22, 2015 in Athlete Spotlight | 0 comments

Athlete Spotlight on Katey Thorn



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


Where did you grow up?  Where do you live now?

I live and have always lived in Amityville.

What do you do for a living?

I’m a speech therapist in two middle schools in Manhattan and I love it!

When did you become part of the Diamond family and why did you join?

I joined just over a year ago in the end of January 2014. I joined because I was doing a Tough Mudder with a bunch of my guy friends and I did not want to be the one holding up the group! Best decision I’ve ever made!!!

What was your athletic background before joining CFD?

I always played sports growing up. I think my dad was upset that he didn’t have boys, so my sister and I were brought up playing soccer, lacrosse, volleyball, basketball, etc. After high school, I stopped playing sports and just worked out at a regular gym and ran a lot.

What is your favorite wod/exercise?

I like anything with running. I also like cleans, rope climbs, GHDs (I love being sore from them.. still waiting for my 6 pack though!) box jumps, and pull-ups.

 What is your least favorite wod/exercise?

I really do not like rowing.. even in the warm up. I hate it and I get out of breath after 30 seconds. I also do not like double unders mostly because I have been here for a year and still cannot figure them out. I’m determined to get them by summer.

What is your biggest milestone, achievement, or “A-ha” moment at CFD?

This is a tough one because I have a lot of “a-ha” moments during each week/month (which is why I, and I’m sure everyone else, love crossfit). I surprise myself a lot with what I’m able to do. But probably when I was able to string together pull-ups and my toes to bar.. that was huge! And when I got rope climbs without the knots. Or when I got a strict pull up!

What goal(s) are you looking to accomplish?

I am looking to get double unders for sure! I also really want to get a muscle up and do butterfly pull-ups. Baby steps. I also just want to be all around fitter, stronger, and healthier. That will always be a goal of mine.

What are your hobbies and interests outside of CFD?

I like to go snowboarding, I like to read a lot especially on my 2 hour commute to work! I like to go bike riding, running, and I love going out on our boat in the summer and going to the beach. And I love to travel. Oh and I love going out to eat!

What is something that we may not know about you?

One of my ancestors on my dad’s side, Major Thomas Jones, and his wife Freelove Townsend, (that’s where my dad’s parents got his name) were the first Europeans to settle in Massapequa and they owned the land from Massapequa to Jones Beach. Hence the name Jones.

 What is your favorite cheat meal?

Anything sweet! Also any Italian food especially anything my mom makes. Lasagna, chicken parm, spaghetti and meatballs, pizza.. That’s a lot of cheating isn’t it?

What is some advice or encouragement for someone just starting CFD or thinking of starting?

I would say: Joining Diamond was one of the best decisions I’ve ever made. Crossfit has made me physically and mentally stronger than I’ve ever been before. I regret not having joined sooner. I used to watch Jen’s “driveway girls” run down my block and workout in her driveway. I guess I was scared or intimidated. But now that I’ve been going for a while, I’m more confident and comfortable and have seen results and growth. It’s the best feeling. And you do it for yourself, not for anyone else. It’s a competition with yourself to be better and get stronger every day, not only at the gym but in your everyday life. Also, Diamond has a great community and I’ve made a lot of new friends who have taught me a lot and made a huge impact on my life. Friends who sweat together stay together!! ☺

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Chinese New Year 2015

Posted on Feb 19, 2015 in Diamond News | 0 comments


What is Chinese New Year?

It is a festival marking the start of the Chinese new year, which begins on the second new moon after the winter solstice. It is the most important holiday for Chinese people worldwide.





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Posted on Feb 17, 2015 in Diamond News | 0 comments



 When you first start CrossFit, everything is great. You are pushed harder than you ever have before. You feel sore in places you never have. You see results like you never have. You could describe this as the honeymoon period of your fitness journey.

 If only the journey could continue like this.

 What many find is that not long into their fitness journey they begin noticing troubling aches and pains that will not go away. Why is this? Simply put, your muscles are tightening, and you are not putting in the time to stretch them. Most of us buy into the idea of fitness. Not all of us realize that this comes with a bit of baggage. Your body now needs daily maintenance due to what you are putting it through. Think about it. Lets say we do a workout that focuses more on legs. Perhaps we do a workout that involves some heavy squat cleans for our lifting session, and then front squats and running for our MetCon. How do our muscles feel the next two days? More than likely, sore, and TIGHT. Your damaged muscles have lost some of their flexibility. If you do not address this, at some point they will stay tight. Then they will pull on your joints. Then you will start having joint and/or muscle pain in various areas of your body.

 So, what to do?

 In a word, maintenance. The maintenance of your body can be as simple or as complex as you have the patience to make it. But it must be a part of what you do. Foam rolling stretching, lacrosse balls, banded stretching… it all works, and can be used to help you. See, we want your fitness journey to be sustainable. Not something you are forced to take breaks from because you are either too worn down or begin experiencing pain that you cannot tolerate. Ideally, you want to perform maintenance on your body before negative symptoms arrive. Do not stretch your shoulder because your shoulder now hurts. It is too late now. Stretch your shoulder while it feels good to keep it feelling good. Do not roll out your IT band because your knee is hurting. Roll out your IT band while your knee feels good. Keep the good feels coming.

 The older get, the more important this becomes. Indeed, I have met some athletes who mobilize and perform maintenance on their bodies as much as they exercise it. It is crucial. Give your body the tune-ups it needs, and keep your fitness jouney rolling.

Written by Luke Palmisano

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President’s Day 2015

Posted on Feb 15, 2015 in Diamond News | 0 comments


Presidents Day has long been a time to reflect on the many achievements of the U.S.’ greatest leaders, thinkers and architects of democracy. Originally celebrated on Feb. 22 to coincide with the birthday of the country’s first head of state, George Washington, Presidents Day was later shifted to the third Monday in February, according to

The federal holiday often associated with sales and travel deals is also about patriotism and remembrance. As the country celebrates Presidents Day 2015, here are 15 inspiring things said by some of history’s most influential leaders, including George Washington, Dwight D. Eisenhower and Theodore Roosevelt. Their words rang true then and continue to ring true today.

On leadership: “If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” — John Quincy Adams, U.S. president from 1825 to 1829.

On facing challenges: “The harder the conflict, the greater the triumph.” ― George Washington, U.S. president from 1789 to 1797.

On reaching your goals: “Accomplishment will prove to be a journey, not a destination.” — Dwight D. Eisenhower, U.S. president from 1953 to 1961.

On teamwork: “I not only use all the brains that I have, but all that I can borrow.” — Woodrow Wilson, U.S. president from 1913 to 1921.

On keeping a cool head: “Be patient and calm; no one can catch a fish with anger.” ― Herbert Hoover, U.S. president from 1929 to 1933.

On quality friendships: “Never waste a minute thinking about people you don’t like.” ― Dwight D. Eisenhower, U.S. president from 1953 to 1961.

On the basics: “Tell the truth, work hard, and come to dinner on time.” — Gerald R. Ford, U.S. president from 1974 to 1977.

On confidence: “Believe that you can and you’re halfway there.” – Theodore Roosevelt, U.S. president from 1901 to 1909.

On progress: “I walk slowly, but I never walk backward.” – Abraham Lincoln, U.S. president from 1861 to 1865.

On authority: “The truth is that all men having power ought to be mistrusted.” – James Madison, U.S. president from 1809 to 1817.

On the influence of friends: “A man is known by the company he keeps, and also by the company from which he is kept out.” – Stephen Grover Cleveland, U.S. president from 1885 to 1889.

On perspective: “A pessimist is one who makes difficulties of his opportunities and an optimist is one who makes opportunities of his difficulties.” – Harry S. Truman, U.S. president from 1945 to 1953.

On change: “Change will not come if we wait for some other person, or if we wait for some other time. We are the ones we’ve been waiting for. We are the change that we seek.” – Barack Obama, current U.S. president since 2008.

Click here for full article…

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