Monday 8/26/2013

Weekly Warmup: 2 rounds of

  • 3 Muscle Ups (Ring Row to Ring Dip)
  • 20 ft Handstand Walks (Handstand Holds alt touching shoulders)
  • 10 Box Jumps (work on rebounding)
  • 10 Butterfly Pull Ups (work on kipping)

Strength: Shoulder Press 5 x 10


21, 15, 9 reps of

  • Squat Cleans (155/105lbs)
  • Handstand Burpees

***RX for Squat Cleans means your hip crease must be lower than your knee crease at the bottom and then a full lockout of your knees and hips before dropping the bar off of your shoulders at the top.***

***Modification for Squat Cleans is a Power Clean. Modification for Handstand Burpee can be a Handstand Lockout to a decent into a Burpee, or Reverse Wall Walks to Burpee. If your modification is knees on the box complete the reps of the knees on the box then do your Burpees.***


*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*,

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Bellmore, NY 11710.
Phone: 516-308-4070
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