W.O.D FOR MONDAY 8/18/2014

WEEKLY WARM UP

50 FT WALKING LUNGE STEP

10 SUPERMANS

10 HOLLOW ROCK

10 RING DIP / BAR DIP

5 STRICT PULLUP

20 DOUBLE UNDER OR 20 FT HAND STAND WALK WHICHEVER IS LESS DEVELOPED.

BBW STRICT PRESS 5,5,3,3,3,1 STARTING @ 40% INCREASING BY 10%

W.O.D

LADDER DOWN 12, 9, 6, 3

135/95 RX+ 155/115

DEADLIFT

HANG CLEAN

SHOULDER TO OVERHEAD

EX, 12 DL, 12 HANG CLEAN, 12 STOH. THEN 9 DL, 9 HANG CLEAN, 9 STOH………….

JUST A WORD TO ALL ABOUT RX’ ING A WOD. IT’S TO COMPARE APPLES TO APPLES. IF A WEIGHT IS NOT RIGHT. DO NOT FEEL COMPELLED TO ATTEMPT IN A WORK OUT. FORM IS CRITICALLY MORE IMPORTANT. THE STRENGTH COMES PROVIDED OUR FORM IS RIGHT. WE ARE ALL MUCH MORE INTERESTED IN YOUR FORM IMPROVING. WE KNOW THE WEIGHTS FOLLOW SOON AFTER.

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