8/22/16

825327469cf146932cebc6840a46bfcd6ddbf051c2b0868a14a073e74c9a6801_1

Strength:

 

20x Back Squats
(Week 1)

 

For the time being every Monday we will be applying the 20 rep back squat program here at CrossFit Lighthouse.

 

This program starts on the first day by doing 60% of your 1RM back squat for 20 reps unbroken. You may not put the bar down and you should not rest for minutes at a time.

 

If you have not established your 1RM yet we recommend you do it today or as soon as possible.

 

Every Monday we will repeat this and every following Monday you are asked to add 5# to your bar. As long as you are successful, continue the program. Once you can no longer do 20 reps unbroken we will advise on on what do next with your back squats.

 

Conditioning:

 

6 MIN AMRAP:

 

12 Push Ups (As taught on Thursday)
9 SDHP (53/35)
6 Air Squats

 

-Rest 2 Mins-

 

6 MIN AMRAP:

 

12 Burpees
9 KBS (53/35)
6 Box Jumps (24/20)

Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

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