Tuesday 10/06/2015

Athletic Youth Development starting October 12, 2015 to December 18, 2015 and will be held at 4PM on the following days Monday, Tuesday and Saturday @ 11:00 am This is for ages 9 – 12 and it is designed to help your child develop the strength and skills he/she needs to perform a sport at a higher level.

 

CrossFit Total

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The CrossFit Total will test functional strength capacity, it is the sum of the best of three attempts at the Squat, the Press and the Deadlift.

The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. You will have 15 minutes to complete your attempts for each lift.

Strategy

Your first declared attempt should be a weight you know you can do for a heavy set of three. The second attempt should be a weight you know without any doubt that you could do for a single, having just done the first attempt. Lastly, the third attempt is the weight you want to lift, based on your performance on the previous two attempts.

The Warm-Up

Your coach will lead you through a class warm-up as always, but the lift specific preparation is up to you. We recommend you use the lift structure listed below to get you warm and ready to achieve a new 1RM. The following percentages don’t have to be exact:

35% x 5
45% x 3
55% x 2
65% x 1
80% x 1
90% x 1

Then your first attempt
After the squat, rest for a couple minutes (long enough to recover, but not long enough to get cold) and follow the same warm-up for the press. The squat 1RM attempts will provide a serious central nervous system jolt and so it should be easier to prepare for the press. Following the press maxes, the deadlift preparation should again be slightly more curtailed.

Basic precautions thatneedto be followed for safety:

1)Don’t be stupid.
Don’t Total if you’re injured to the extent that
a Total will aggravate the problem. This will
cost you in at least training time, and possibly
time off of work if you’re ultra-stupid.
2)Don’t be greedy.
Learn to recognize the difference between
greed and ambition, and be merely ambitious.
3)Don’t be pig-headed.
If your first attempt tells you that you need to
lower your second, do so, without a misplaced
sense of diminished self-worth. It’s a test,
and it’s designed to measure what’s there,
not create something that’s not. That’s what
training is for!

 

Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949