W.O.D FOR WEDNESDAY 10/30/2013

WEEKLY WARMUP

BAR BELL WARM UP

SNATCH BALANCE STARTING WITH THE BAR ONLY BEGIN WITH FORM MOVEMENTS. 3,3,3,3,3,1,1

W.O.D

E.M.O.M SHUTTLE RUN & 10 DOUBLE UNDERS

MINUTE 1 ONE SHUTTLE RUN LENGTH & 10 D.U’S

MINUTE 2 TWO SHUTTLE RUN LENGTHS & 10 D.U’S

AND SO ON UNTIL YOU RUN OUT OF TIME IN THE MINUTE TO COMPLETE THE 10 DOUBLE UNDERS.

NOTE.. THERE IS AN 8 LAP MINIMUM. EX. IF IN ROUND 6 YOU RUN OUT OF TIME BEFORE COMPLETING, GO RIGHT INTO THE NEXT ROUND AND CONTINUE TILL THE 8 MINUTE ROUND IS DONE. FROM THAT POINT ON, ANY ATHLETE KNOCKED OUT MUST DO 1 AIR SQUAT FOR EACH SHUTTLE RUN THE REMAINING ATLETES ARE COMPLETING. EX. SAY YOUR OUT IN ROUND 10. IN THE NEXT MINUTE THE REMAINING ATLETES ARE DOING 11 SHUTTLE RUNS. THE SIDELINED ATHLETES WILL DO 11 AIR SQUATS. AND CONTINUE LIKE THAT TILL THE LAST ATLETE IS KNOCKED OUT.

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