Monday, 01/01/2018 WOD

“Happy New Year!” – CFTE Coaches!
Warm Up:
CFTE Dynamic Stretches
3 Rounds:
10 Reverse Grip Ring Rows
10 Air Squats
10 Tuck Ups
Skill:
12 Mins
Chin Ups
Review & Practice
Conditioning:
Partner WOD!
2 Rounds For Time:
50 Box Jumps (24″/20″)
50 Chin Ups
50 Ball Slams (30lbs/20lbs)
50 Air Squats
*Partners Must Divide Repetitions Evenly*
Cash Out:
5 Mins:
Double Under Practice

12/31/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

15 Jumping Jacks

10 Leg Raises

5 Inchworm Push-ups

Skill

10 Mins:

Review Rowing Techniques

Metcon

Metcon (No Measure)

7 Mins:

3,6,9,12,etc..

Wall Balls (20/14)

Burpees

-2 min rest-

7 Mins:

3,6,9,12, etc..

Ring Dips

Ground to Overhead with Plate (45/25)

-2 min rest-

7 Mins:

Row for Max Distance

Score = Combined Rounds in Part 1 and Part 2 + Max Distance rowed (ex: Part 1: 12 reps, Part 2: 14 reps, Part 3: 2000 meters.. Score = 26 + 2000)


“Success consists of going from failure to failure without loss of enthusiasm” – Winston Churchill Happy New Year!!

Sunday, 12/31/2017 WOD

“Success consists of going from failure to failure without loss of enthusiasm” – Winston Churchill
Happy New Year!!
Warm up:
CFTE Dynamic Stretches
3 Rounds:
15 Jumping Jacks
10 Leg Raises
5 Inchworm Push-ups
Skill:
10 Mins:
Review Rowing Techniques
Conditioning:
7 Mins:
3,6,9,12,etc..
Wall Balls (20/14)
Burpees
-2 min rest-
7 Mins:
3,6,9,12, etc..
Ring Dips
Ground to Overhead with Plate (45/25)
-2 min rest-
7 Mins:
Row for Max Distance
Score = Combined Rounds in Part 1 and Part 2 + Max Distance rowed (ex: Part 1: 12 reps, Part 2: 14 reps, Part 3: 2000 meters.. Score = 26 + 2000)
Crossfit Members in Long Island, NY

CFTE Athletes of the Month!

Crossfit Members in Long Island, NY


Congratulations to Barbara Barone and Tim Warner – they are CFTE’s Atheletes of the Month!!  Check out some of the answers they had to our fun questions.

1. When and how did you get started with us?

2. Favorite workout? Least favorite workout?

3. What’s the wallpaper on your phone right now?

4. What’s your favorite book you have read?

5. What’s the last thing you searched for on Google?

6. What’s your favorite flavor of Jolly Rancher?

7. What superpower would you want to possess?

8. If you could travel anywhere outside of this planet, where would you go and why?

9. What do you love most about CFTE?

Barbara Barone:

  1. I started crossfit over a year ago during a 6 week challenge and have been addicted ever since. Shout out to my fellow 6 weekers Andrew and Billy!
  2. Favorite workouts include squats and running. Least favorite workout is pull-ups.
  3. My baby boy, Luke! He’s my world!
  4. It’s hard to pick just one. I’m really into True Crime biographies and novels. The Ice Man: Confessions Of a Mafia Contract Killer is a must read.
  5. The lyrics to Bohemian Rhapsody. My son loves to sing Queen. This kid is going to be a hit at all of the Christmas parties!
  6. Grape 🍇
  7. The power of healing. (Maybe I could use some of that high speed regeneration to cure some of that crossfit soreness.)
  8. I’d scuba dive the ocean of Europa in search of new life.
  9. I love the sense of community. It’s such a positive atmosphere and everyone is super supportive. I am thankful to have met so many amazing people along the way!Tim Warner:
    1. When and how did you get started with us?
    I saw a Facebook ad for the six week challenge and thought I’d give it a try, at that point I had been running regularly but barely getting any crosstraining in. I felt that if I wanted to reach my goals I needed to do something drastically different.

    2. Favorite workout? Least favorite workout?

    My favorite would probably be anything involving deadlifts or squats, my least favorite would be double unders

    3. What’s the wallpaper on your phone right now?

    A picture of a pier at a local park where I like to run, it’s a great view of the bay and there’s always cormorants or other sea birds around

    4. What’s your favorite book you have read?

    I’m a complete bookworm, so it’s hard to pick just one… but in the last couple years the ones that stuck with me the most were Ernest Cline’s “Ready Player One”, and Cormac McCarthy’s “The Road”

    5. What’s the last thing you searched for on Google?

    ‘can an svn to git migration include history’

    6. What’s your favorite flavor of Jolly Rancher?

    Grape

    7. What superpower would you want to possess?

    Flight

    8. If you could travel anywhere outside of this planet, where would you go and why?

    Above the event horizon, the point of no return, at Sagittarius A*, the supermassive black hole at the center of the galaxy. If it’s anything like the artist’s renditions of what it might look like, it would be a trip

    9. What do you love most about CFTE?

    There’s a sense of common purpose that I get at CFTE that I’ve never had at any other gym. Every workout is something fresh and I know that everybody present will give it their all. I may grow comfortable with certain exercises, but there is always a challenge ahead.

 

Saturday, 12/30/2017 WOD

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” -Conrad Hilton
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Ring Rows
10 Air Squats
10 Push-Ups
Strength:
20 Minutes:
Bench Press
Establish a 1 Rep Max
*10 Dumbbell Hammer Curls Between Each Set.
Conditioning:
15 Minute AMRAP:
5 Strict Pull-Ups
10 Pistol Squats (Total)
15 Deficit Push-Ups
Cash Out:
6 Minute Abs:
Sit-Ups
Flutter Kicks
Hollow Hold
Hollow Rocks
Heel Touches
Plank Hold

12/30/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

10 Ring Rows

10 Air Squats

10 Push-Ups

Strength

Bench Press

20 Minutes:

Bench Press

Establish a 1 Rep Max

*10 Dumbbell Hammer Curls Between Each Set

Metcon

Metcon (AMRAP – Rounds)

15 Minute AMRAP:

5 Strict Pull-Ups

10 Pistol Squats (Total)

15 Deficit Push-Ups

Cash out

6 Minute Abs:

Sit-Ups

Flutter Kicks

Hollow Hold

Hollow Rocks

Heel Touches

Plank Hold


“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” -Conrad Hilton

12/29/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds w/ Dowel:

10 Passthroughs

10 Back Squats

10 V-Ups

Strength

Overhead Squat

20 Minutes

Overhead Squat

10-7-5-5-3-3

Increase Weight Each Set

Metcon

Metcon (Time)

3 Rounds for Time:

20 Overhead Squats (95/65)

50 Double Unders/150 Singles

20 Clean & Jerks (95/65)

50 Double Unders/150 Singles

20 Tuck Ups

50 Double Unders/150 Singles


“You must expect great things of yourself before you can do them.”- Michael Jordan

Friday, 12/29/2017 WOD

“You must expect great things of yourself before you can do them.”- Michael Jordan
Warm Up:
CFTE Dynamic Stretches
3 Rounds w/ Dowel:
10 Passthroughs
10 Back Squats
10 V-Ups
Strength:
20 Minutes
Overhead Squat
10-7-5-5-3-3
Increase Weight Each Set
Conditioning:
3 Rounds for Time:
20 Overhead Squats (95/65)
50 Double Unders/150 Singles
20 Clean & Jerks (95/65)
50 Double Unders/150 Singles
20 Tuck Ups
50 Double Unders/150 Singles

12/28/2017

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

2 Rounds:

10 Glute Bridges

10 Air Squats

10 Tuck Jumps

Skill:

Turkish Get Up

10 Minutes:

Turkish Get Up

Review & Practice

Metcon

Metcon (Time)

For Time:

21-15-9-15-21

KB Swing (24/16kg)

KB Thruster (24/16kg)

After Each Round, Perform 3 Turkish Get Ups Per Arm

Cash out

100 Ab-Mat Sit Ups


Congrats to our Athletes of the Month! Be sure to sign up for your FREE 15 minute Goal Setting Coaching Session for January. Lets get your New Year’s off to a great start!

Thursday, 12/28/2017 WOD

“People often say that motivation doesn’t last. Well, neither does bathing- that’s why we recommend it daily.” -Zig Ziglar
Warm Up:
CFTE Dynamic Stretches
2 Rounds:
10 Glute Bridges
10 Air Squats
10 Tuck Jumps
Skill:
10 Minutes:
Turkish Get Up
Review & Practice
Conditioning:
For Time:
21-15-9-15-21
KB Swing (24/16kg)
KB Thruster (24/16kg)
After Each Round, Perform 3 Turkish Get Ups Per Arm
Cash Out:
100 Ab-Mat Sit Ups