W.O.D FOR THURSDAY 1/15/2015

Please stay tuned to Facebook and our website for the details of where the throwdown will be. we will know this afternoon whether it will be at Lighthouse or Sanctuary. either way or at either box we’d love a big turn out of support for those performing. wods start Saturday @ 5 pm.

WEEKLY WARM UP

BBW. POWER CLEAN EMOM 5 MIN

6 TOUCH N GO @ 50 % OF YOUR MAX.

TIME TRIALS

FOR DOUBLE UNDERS

TIME TO 100 DOUBLE UNDERS

TIME TO 75 DOUBLE UNDERS

TIME TO 50 DOUBLE UNDERS

TIME TO 1000 METERS

TIME TO 500 METERS

REST AS NEEDED. USE A PIECE OF PAPER TO WRITE DOWN YOUR START AND END TIMES SO YOUR NOT CONFUSED. POST JUST YOUR TIME FOR EA EVENT. SUGGEST YOU START AT THE TOP OF A MINUTE. MUST CHIP AWAY AT THE 1000 METER FIRST IF YOUR STARTING ON ROW OR 100 DOUBLE UNDERS IF YOUR STARTING ON DOUBLE UNDERS.

 

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