Crossfit 103 July Newsletter

WELCOME TO THE CROSSFIT 103 MONTHLY NEWSLETTER. A MONTHLY PUBLICATION TO KEEP YOU UP TO DATE ON NEWS AND EVENTS IN OUR FITNESS COMMUNITY.

 

The hot weather finally moved in; the gates are now up every day; and the vibe in the gym has been amazing.  

 

Let’s all be thankful for our “Big Ass Fan,” that does yeoman’s work cooling us down every day.

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A reminder to stay consistent during these dog days of summer. When you miss a week it often turns into two weeks, and then three. If you are going on vacation, find a local CrossFit affiliate and drop in. It’s always fun dropping in at a new gym. Just find the gym closest to your vacation spot and email them prior to coming. Sometimes your first drop in will be free, and at some gyms they will charge you a minimal amount, like $20.

 

A friendly reminder that the only official form of communication for any and all membership-related inquiries is by emailing billing@crossfit103.com. Marisol will answer all inquiries sent there. She doesn’t bite.

 

 

JUNE RECAP

 

Here are some of the things you may have been a part of, or missed, over the past 30 days:

 

Coach Gil participated in his second bodybuilding competition, taking home the following honors at the NPC South Jersey Championships:

o  3rd in Open Class

o  4th in Master’s 40+

o  5th in Master’s 35+  

 Gil with Teresa from Housewives of NJ.

Gil with Teresa from Housewives of NJ.


 

Coach Matt has fulfilled a long time dream and successfully summited Mt. Rainier in Washington State. At 14,410 feet and heavily glaciated, Rainier is an iconic active volcano in the Pacific Northwest. Great work!

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Matt also received a coveted invitation to become a judge at the CrossFit Games later this month in Madison, Wisconsin.

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Congrats to all our members who participated in the Bonefrog Challenge. Designed by Navy Seals, the Bonefrog is a difficult Obstacle Course Race.

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→ Eat Clean Bro visited the gym and gave out free samples of their meals. Get healthy macro friendly meals delivered straight to your house and 10% off using the link: eatcleanbro.com/crossfit103

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→ Many members spent much of June challenging themselves by participating in the Granite Games, an online CrossFit Open style competition.

 

→ Chris, Gil, and Sal went on a trip to Austin, Texas for a gym owners conference and Mastermind event. While there, they were publicly recognized (and awarded a sword) in recognition of our gym’s growth over the past year.

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→ Gary Glassman joined our team as a new salesperson. When you see Gary, say congratulations.

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→ Congratulations to Jaclyn R whose hard work paid off after she was selected for appointment to the NYPD.

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A LOOK AHEAD TO JULY

 

CrossFit 103 is happy to announce our brand new CrossFit Kids program. You've been asking for it, and it's finally here!

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The initial summer kick-off program will run for 6 weeks, beginning next Sunday, July 8th 2018, through the week of August 15th 2018. 💥

The schedule and pricing will be as follows:

✅ Ages 3-5 will meet once a week on Sundays at 11:00am. There are 6 spots available for $99.

✅ Ages 6-12 will meet twice a week on

Wednesdays at 4:30 pm and Sundays at 10:00am. There are 12 spots available for $179.

✅ Ages 13+ will meet 3-4x/week on Monday, Wednesday, and Thursdays at 6:30 pm and on Saturdays at 10:00am. Spots are available for $229. Please note, this age group will meet during regular CrossFit classes and will break away with their coach(s) during class for their own programming.

➡️Registration will be first-come, first served. Please email us at crossfit103@gmail.com with your child's name and age to reserve a spot. Billing will be done upon registration to cover the entire six-week program.

We will report back as classes are filled.

 

 

→ On July Fourth we will be open for two special classes -- at 9am and at 10:30am -- with a special Independence Day workout. Don’t miss it!

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→ We added a new cable machine in the Open Gym side for those looking for some accessory work. Take advantage of it!

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→ Do you love our community? If so, tell your friends and family about us. We love referrals.  

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→ Vinny Cisternino will begin a coaching internship with us. You will see him observing for the next month or so. Say hi!

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June’s PR’s & FIRSTS

Linda K: 95# bench press, and very close to her first Toe to Bar!

Eric H: 125# bench press

Ken S: 170# bench press

Jess M: 110# bench press, 3 pullups!

Tommy M: 225# bench press

Andrea: First legless rope climbs

Chris G: 410# Deadlift

Sevasti: First RX workout!

Gerri: 105# bench press

Anthony S: 180# Strict Press, 230# Front Squat, 205# Push Press, 300# Deadlift, 150# Power Snatch, First Peg Board ascent

Teresa D: 85# Bench Press, 95# Push Press

Lou A: First Bar Muscle Ups, 325# Front Squats, 235# Push Press, First legless rope climbs

Peter D: 300# Bench Press, 240# Front Squat, 405# Deadlift

Coach Chris: 320# Bench Press, 250# Overhead Squat, 315# Split Jerk, 215 Strict Press, 255# Push Press, 235# snatch

Gary G: 240# Bench Press, 275# Back Squat, 235# Front Squat, 385# Deadlift

     Erin: First pull-up(s)!! 

     Barbie F: 95# Bench Press, 195# Back Squat

 








 

All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community!

~ The Elite Functional Fitness Fam

 

 

 

 

CrossFit 103 June Newsletter

WELCOME TO THE CROSSFIT 103 MONTHLY NEWSLETTER. A MONTHLY PUBLICATION TO KEEP YOU UP TO DATE ON NEWS AND EVENTS IN OUR FITNESS COMMUNITY.

 

We are all excited that summer is almost here. Let’s all be careful, though. Summer is the easiest time to fall off our fitness routine. We’ve seen it happen so many times. Don’t let it happen to you! Make it a priority to get in the gym as often as possible, especially during the summer months when barbecues and vacations occupy so much of our time.  

 

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May was a memorable month for our community, which continues to grow. Let’s all make it our mission to introduce ourselves to one person we don’t already know each time we are in the gym. 

 

May Recap

 

Here are some of the things you may have been a part of, or missed, over the past 31 days:

→ Coach Gil’s hard work paid off when he crushed it at his first bodybuilding competition, taking home the following honors:

o   Men’s Physique Open 5th Overall

o   True Novice 2nd overall

o   Novice 1st in Class

o   Masters 35+ 1st

o   Masters 40+ 1st

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This includes two National Qualifications for two chances to compete for an IFBB Pro Card in June!

 

→ Coach Matt was once again a judge at the East Regional in Albany the weekend of May 18-20. Matt made headlines with a famous “no-rep” of Carol-Ann Reason-Thibault at the end of Event 3, thereby making enemies with millions of Canadians. 

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→ Gary and Brianne participated in their first CrossFit competition, Barbells and Beers, at CrossFit 908. Great job! We are proud of you for going from challengers to competitors.

 

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→ Congrats to Cesare L. who ran the Brooklyn Half in the pouring rain and improved his time by 22 MINUTES!!!

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→ We had an amazing day at our Murph Barbecue and workout! Thank you to the 200+ members and family who came out. Congratulations to all who worked their butts off on one of the hardest workouts of the year.  The workout is definitely hard, but nowhere near as hard as what our fallen soldiers experienced. Thank you to Marisa for taking the wonderful pictures from the day! We look forward to making this bigger and better every year. If you did not come this year, don't plan anything for the Saturday of Memorial Day weekend next year! Save the Date!

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→ We formed a partnership with Condition One to stock their delicious and nutritious Meal Replacement Bars. They are so popular that the first batch sold out within days. We are eagerly awaiting our next delivery.  

 

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→ We formed a new partnership with the meal prep company Eat Clean Bro. Get healthy macro friendly meals delivered straight to your house and 10% off using the link: www.eatcleanbro.com/crossfit103

→ Congrats to Coach Cristina and to Allie on their College graduations

 

→  We said farewell to Coach Sam, who moved out of state to pursue exciting new opportunities. We are very sad to sad to see Sam leave but happy for her. She will be missed. She was a big part of our community.

 

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A Look Ahead To June

 

→ Many members are running in the Bonefrog Challenge on June 16. There is still time to register and get in on the fun!  Register here:  http://www.bonefrogchallenge.com/event/bonefrog-new-jersey     Use Code NEWJERSEY25 for 25% off. Last year we had over 30 members participate and over a 90% survival rate. =)

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→ The Granite Games begins the Week of June 13. Think of it like the CrossFit Open. Workouts will be released, and we will have to do them during any Open Gym time and submit our scores. There will be RX and scaled versions. It’s $25 register. You can register here: https://qualifier.thegranitegames.com/gg-registration-page?affiliate_id=1112825. Fun times will be had by all.

→ Joe P. is hosting a pool party for our community in his backyard on Saturday, June 23. Joe promises a day of fun in his backyard.

 

May’s PR’s & FIRSTS

Gary G: 235# Front Squat; 135# hang snatch

Ken S: 185# Front Squat

Kellie Ann G: 105# Front Squat; 26 second improvement on mile run

Lauren R: 125# Front Squat; 145# Back Squat

Greg G: Double under

Gaetano D: 215# Front Squat

Matt R: 210# Front Squat

Peter O: 255# Front Squat; 280# Back Squat

Tracy M: 150# Front Squat

Alexis M: 105# Front Squat

Mike A: 240# Front Squat

Jess M: 165# Front Squat; 85# hang snatch

Brianne B: 170# Back Squat; double unders; 90# hang snatch

Erin L: 130# Back Squat; 75# hang snatch

Allie C: 145# Front Squats; kipping pullups

Devan L: 200# Back Squat; 80# hang snatch

Melissa M: 130# Front Squat; 60# hang snatch

Dina C: 115# Front Squat

Raj G: 160# Front Squat

Eric H: 155# Front Squat; 185# Deadlift

Chris G: 385# Deadlift; 245# Front Squat; 135# Overhead Squat

Gerri: 105# Front Squat

Barbie F: 170# Front Squat; 80# hang snatch

Melissa S: 135# Front Squat

Alyssa: 145# Front Squat; 105# hang snatch

Estefania: 145# Back Squat; 140# Front Squat; double unders

Chris R: CrossFit 103 Baseline workout 5 rounds 10 reps to 8 rounds 25 reps in only 4 weeks!

Irene: 125# Front Squat

Beti: 120# Front Squats

Chris C: Strict pullups and kipping HSPU; 100# hang snatch

Bailey: 210# Front Squat; 165# Power Clean

Ralph G: 210# Front Squat

Maria: 170# Front Squat

Thomas B: 235# Front Squat; 190 Power Clean double

Mike A: First Rx workout

Linda: 175# Front Squat

Coach Sal: 24 unbroken chest to bar pullups

Joe Portobello: 275# Front Squat; 145# hang snatch

Jo D: 110# Front Squat

Joe Piesco: 285# Back Squat; 150# hang snatch

Andrew G: 205# Front Squat  

Kevin S: 27 unbroken double unders; 205# Front Squat; Butterfly Pullup

Andrea: 10 touch and go power cleans at 70#; 5 unbroken kipping pullups; 80# hang snatch

Jess: Double unders in a wod

Rosemarie: First 50 box jumps

Erin: 100# Power Clean

Marchelo: First bar muscle up

Coach Chris: 200# hang snatch

Coach Matt: 200# hang snatch

Matt B: 200# hang snatch

Teresa: 60# hang snatch

Tony M: 125# hang snatch

Eric H: 90# hang snatch

Victoria M: 120# hang snatch

Ehsan: 95# hang snatch

Melissa: 60# hang snatch

Jon D: 145# hang snatch

Gaetano: 95# hang snatch

Mark A: 95# hang snatch

Linda K: 70# hang snatch

 Gratuitous Dmitry Klokov image

Gratuitous Dmitry Klokov image

 

All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community!

~ The Elite Functional Fitness Fam

 

 

CrossFit 103 May Newsletter

WELCOME TO THE CROSSFIT 103 MONTHLY NEWSLETTER. A MONTHLY PUBLICATION TO KEEP YOU UP TO DATE ON NEWS AND EVENTS IN OUR FITNESS COMMUNITY.

 

Before we start the April recap, we would first like to apologize that we have not sent out a newsletter the last few months. We’ve been working so hard to do all we can to improve our gym, and our newsletter production has fallen off.  We won’t let that happen again. Going forward, expect a newsletter each month.

 

Also, before we talk about April, we want to invite you to our annual “Memorial Day Murph” event at the gym.  This will be held on Saturday, May 26 (the Saturday before Memorial Day) with heats starting at 9am. Those who were there last year, know that this is our biggest party of the year – it includes food, drinks, laughs, high fives, and the workout “Murph” in honor of all our fallen soldiers.

 

Family and friends are encouraged to attend.  Don’t let the workout scare you. Like everything else, it is fully scaleable. And, if you really don’t want to do the workout, join us anyway and eat and drink and hang out.

 

To learn more about Lt. Michael Murphy, a Navy Seal, Long Island resident, and posthumous Medal of Honor recipient, read this reflection Coach Chris wrote last year: https://www.statenislandusa.com/blog/heed-the-call.

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Now, to our April recap. During most of the month we impatiently waited for the real start of spring. It seems as if it is finally (!) here. Please get used to the garage doors being up, the fan to run at a higher setting, more shirts coming off during workouts, and good vibes!

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APRIL RECAP

 

Here are some of the things you may have been a part of, or missed, over the past 30 days:

 

  • Our Eight Week Nutrition Challenge group has been in full swing. Thirty CF103 members are taking part in this body recomposition challenge that includes Fit3D scans, custom and individualized macros, including adjustments, custom accessory work in the gym, an accountability group, and much more. Participants are seeing some amazing physical transformations, as well as learning new ways to look at food.  Want to participate in the next one? Please see Gil, Sal, or Chris for more details. Don’t miss out!

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  • We held our annual fundraiser to support the SSG Michael Ollis Freedom Foundation on April 14. Thanks to our amazing members we raised more than $1,600 for the Foundation, which was formed to honor an American and Staten Island hero. On Sunday, June 10th, the Ollis Foundation will be hosting a 5k near New Dorp Lane. Last year we had over 20 members run, some were carrying flags and/or wearing weighted vests. We will post on the Announcement Board.

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  • Our gym had the honor of hosting the two-day CrossFit Gymnastics seminar. About 35 coaches, owners, and athletes from various states came to learn more about how to better teach the various gymnastics movements. The following coaches/members from our gym participated: Coach Sal, Coach Chris, Coach Crizzy, Bailey G., Tommy M., and Sam Russo.

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  • Shannon, Matt Blomquist, and Tommy M. have begun coaching internships. Our newly instituted internship process is a multi-faceted and multi-month process of evaluating and teaching potential new coaches. If you are interested in learning more about the process, please see Sal, Chris, or Gil.  

 

  • Another six-week challenge class started this month, and this will be out last six-week challenge in its current form. We are almost at capacity and will pretty much be taking referrals only for a while. Wish these athletes well and encourage them when they join regular classes in a couple of weeks.

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  • We thank everyone for taking the time to fill out our annual member survey. We value your opinions, and are analyzing the responses to determine how we can implement some of the suggestions. Please stay tuned.

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  • The first suggestion that we implemented while the survey was still being filled out was the addition of a second morning core class on Tuesdays and Fridays. Based on the attendance numbers, it was certainly needed. AM core classes are now at 8:30am and 9:45am.

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  • The High Rock Challenge happened on Saturday, April 28. Congrats to the the following CrossFit 103 members who used their fitness and ran in this challenging obstacle race:

Brittany M., Amanda G., Joe P., Mike M., Jess M., Brianne B., Andrea S.

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  • Coach Cristina qualified for the weightlifting American Open after a solid performance on Saturday, April 28. The American Open will be held in Pennsylvania in late July.

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A LOOK AHEAD TO MAY

As stated above, Memorial Day Murph is Saturday, May 26.  Please join us for the biggest, most fun party of the year.

 Some pics from last years Murph

Some pics from last years Murph

 

  • Regionals are coming up, and Coach Matt will again be a judge at the East Regionals in Albany the weekend of May 18-20. Watch them live on games.crossfit.com and I’m sure we will see Matt yelling “no rep” at someone.

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APRIL’s PR’s & FIRSTS

Jon D’Ambrosio: First Ring Muscle Up

Shannon: First Ring Muscle Up, Ring dips, 265# Deadlift, 190# Power Clean, 150# Push Jerk

Allie: First Toe to Bar, 185 pound Deadlift, 100 pound power clean

Peter O: 205# Squat Clean, 335# Deadlift, 250# Back Squat, 195# Power Clean

Mike McGinn: 105# Power Clean

Lauren: 175# Deadlift, 100# Hang Power Clean, 100# Front Squat, 85# Push Jerk

Erin: 210# Deadlift

Mike A: 375# Deadlift

Andrea: 235# DL, 170# back squat, 115# power clean, kipping HSPUs

Tracy: 95# Push Press, 190# DL,120# Front squat, 95# Power clean

Geri: 215# Deadlift

Thomas Brady: 365 Deadlift, Kipping Toes to Bar

Brianne: 225# DL, 165# Back Squat

Gil: 214 in Lynne

Gary: 315# DL, 265# back squat

Paul D.: 2:59 Isabel

Raj: 255# Deadlift

Ken: 315# deadlift 135# power clean

Linda: 245# DL

Teresa: 200# DL

Lior: 205# Deadlift

Barbie: 215# Deadlift, 175# Back Squat

Chris G. 355# Deadlift, Handstand Pushups

Melissa M: 185 # DL 140#  Back Squat, Kipping Toes to Bar

Giuliana: 140# back squat, 185# DL, 100# front squat

Gaetano: 335# Deadlift

Chris D: 525# Deadlift

 

All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community! 

~ The Elite Functional Fitness Fam

My CrossFit Gymnastics Experience...

By: Coach Chris

Last weekend I had the fortune of spending the weekend in the CrossFit Gymnastics seminar, which our gym hosted. 

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I’ll admit that I was actually dreading the weekend, simply because I know how long and exhausting these two-day seminars are. Those 9-5 long days of learning new information and applying it are tiring, both mentally and physically. 

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Now that the seminar is over, I am happy I had this opportunity. Here are the top three things the seminar reminded me about.

First, It reminded me of how big the CrossFit community actually is.  As a CrossFit coach and owner it is easy to get myopic and only notice what is going on in your home gym. After all, that is rightfully my primary focus and where I spend most of my time. At seminars you have the opportunity to meet, work with, and speak with owners and coaches from affiliates in other areas. Of course, you end up talking shop with them and learning from them. It is a good reminder that CrossFit is a worldwide phenomenon made up of a diverse group of affiliates, all changing peoples’ lives. 

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Second, It reminded me of the value CrossFit places on proper movement and mechanics. Those whose only exposure to CrossFit are the ubiquitous “CrossFit Fail” videos on social media have no idea of the thought that goes into teaching, demonstrating, and coaching proper movement. Anyone who has experienced a CrossFit Level 1 seminar or any specialty seminar knows this well (I almost choked myself unconscious with a PVC pipe at my Level 1 while learning proper front squat mechanics!). CrossFit as a methodology is obsessed with proper movement, and how to best teach and communicate it to all those who train in its affiliates.

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Third, Continuing education is so important for any CrossFit coach. Much like a lawyer has to attend Continuing Legal Education courses to stay current on the latest legal issues, good CrossFit coaches must spend their time constantly learning and honing their craft. I spent the weekend learning how to move better, but more importantly how to teach those I coach to move better. Those who think they know it all and refuse to open their minds to new ways of looking at things are simply refusing to grow as a coach.

Last weekend was a resounding success. I got to speak with and learn from other affiliate owners from various states. I had the chance to learn better gymnastic movement, and more importantly how to teach it. I also advanced my education, which will help the CrossFit 103 members I am fortunate to coach. In addition, while my hands are sore from all the practice we did hanging from bars and hanging from rings during the weekend, they somehow did not rip! That is a definite win.

As a gym, we believe our coaches must constantly continue learning so they become better teachers, and striving every day to improve their ability to help our members move better and become fitter and healthier.

The Open is Over... Now What?

By Coach Chris

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The Buddhist spiritual teacher Jack Kornfield wrote a book called: “After the Ecstasy; the Laundry.”

I’ve always meant to read it, but I haven’t gotten around to it yet. 

He uses the term “ecstasy” in the title, but it may as well have been “enlightenment,” which is a goal of Buddhism.

What does Buddhism have to do with CrossFit?  While I believe a lot, I’m not writing about Buddhism, but simply using the title of this book to illustrate a point that I believe is important.

Buddhists might view enlightenment as the goal of their practice, but what happens when they achieve it? They still have to experience daily life and do the proverbial (and literal) laundry, day in and day out. 

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The CrossFit Open can be viewed as the high point of the CrossFit year. The whole gym is engaged and fired up.  We cheer each other on. We meet each other at the gym during all hours to workout together and judge each other.  We work on new skills.  This is the "ecstasy."

 

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But, what happens next? We must still do the laundry, which is another way of saying we must keep putting in the hard, often tedious work in the gym every day.  The Open is 5 weeks long, but we must still do the laundry the remaining 47 weeks of the year. 

So, now what? Here are a few suggestions: 

1.     Continue working hard. Commit to coming to the gym at least 4 times a week. Put in the work. It may not be as much fun as entering your score in a worldwide leaderboard, but the day in and day out work is what truly makes us better and fitter.

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2.     If you found new workout partners during the Open, continue working out together. Many of us enjoy CrossFit because we enjoy the camaraderie we experience when we work together.

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3.     Work on your weaknesses. ALL of us had weaknesses exposed these past five weeks. Turn those weaknesses intro strengths during the 2019 Open. 

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More than one hundred CrossFit 103 members participated in the Open. I hope you all had fun and stepped out of your comfort zones. I know I did.   

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But, the Open is over now. None of us are going to Regionals.  Now, it’s time to do the proverbial laundry. Let’s stay motivated and get back to work and continue making improvements. 

 

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5 Things to Do Between Now and The Start of The Open

(pay particular attention to #2 and #4!)

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By Coach Chris

 

In a little more than a month, Dave Castro will end the suspense, which he will undoubtedly spend weeks ratcheting up, and announce 18.1. This will mark the beginning of the 2018 Open season. We’ve all been waiting for it since the moment the suffering of 17.5 mercifully ended (remember those thrusters and double unders? I certainly do!).

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Open season is the highlight of any CrossFit gym’s year -- the camaraderie, the friendly competition, the support shown are all at a fever pitch. If you haven’t experienced it yet, just wait.  

 

You might think that you aren’t ready.  I’m here to tell you that you are wrong. You are ready, and if you follow my 5 suggestions below you will be even more ready to tackle this challenge.  

 

1. Be more consistent.

The Open is generally a test of aerobic capacity, so now is the time to be more consistent with your attendance. You still have time to build your engine, but you need to get into the gym to build it. There’s nothing worse than staring at the clock during a WOD unable to breathe, knowing that you could have done more to prepare. I’ve been there too many times to admit.

 Coach Sal wishing he trained a little harder for WOD 2 =P

Coach Sal wishing he trained a little harder for WOD 2 =P

 

2. Learn a new skill.

This isn’t rocket science. Although Dave Castro likes to throw in new movements (hello dumbbells!) many of the movements we will see in the Open have been seen many times before. Don’t have double unders? Now is a good time to get them. Have a problem with thrusters? Practice them. Every previous Open workout is online. Look them up and notice the patterns of movements and choose a new skill to learn betwee now and February 22. We have plenty of Open Gym opportunities to practice and practice some more. Do it. It will pay dividends.  

 A few of the many things you may, or may not, be doing this year.

A few of the many things you may, or may not, be doing this year.

 

3. Practice previous Open workouts.

From now until February 22 we will program an Open workout once a week, usually on Sundays. Don’t miss these classes! The best way to become better at something is to practice it.  Get used to the “Open style” workouts by experiencing classes with Open workouts.

 Coach Cristina on her final minute of last years 17.1 workout with everyone in the gym cheering her on.

Coach Cristina on her final minute of last years 17.1 workout with everyone in the gym cheering her on.

 

4. Find a workout buddy.

Not only can you practice with your workout buddy, but this person can also be a source of inspiration during your Open workouts. Each person registered for the Open is judged during each workout by another member. Your judge is there to count your reps, but also to cheer you on and coach you through it. Find someone you click with, and make a plan to cheer each other on and help each other.  

 No matter how hard they compete against each other, Sal & Chris are each others biggest cheerleaders.

No matter how hard they compete against each other, Sal & Chris are each others biggest cheerleaders.

 

5. Have fun!

I know every time I step in the gym I have fun. Use the time between now and the Open to be even more thankful that you have your health and that you are able to perform this kind of physical work. Don’t take it too seriously; just come into the gym each day with the plan to enjoy yourself during that hour.  

 The Final Thursday Night Throwdown of last years Open.   

The Final Thursday Night Throwdown of last years Open.

 

 

I can’t wait for the 5 weeks of the Open. I’ll admit, I do get stressed during it. I get caught up in “Leaderboarding,” constantly analyzing the gym’s Leaderboard to determine where I stand and how I can beat Coach Matt or Coach Sal. But, it’s a heady thing to think that during the Open I am “competing” against the absolute best in the world at competitive exercising.  Embrace it. Have fun. Come on Thursday nights during the Open to watch the live announcements. Cheer on others. Take the time to help with judging.  Accept the fact that none of us are going to win the CrossFit Games this year, but use the Open to do things you never thought you could.


Sign up here: https://games.crossfit.com/.

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Reflections on Year One.....

Reflections on Year One….

 

By: Coach Chris

 

This post will be a little different than usual. When I write I usually have a main point or a nugget of wisdom I want to impart, and I edit it many times. This, however, will be different. It will be a stream of consciousness reflection on our one year anniversary with little editing. So, if it lacks coherency I apologize in advance.  

 

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Today is our one year anniversary.  One year of new friendships, life transformations, dramatic weight loss, strength gains, PR’s, and watching many people do things they never thought they could or would do. 

 

We experienced the Open together, did Memorial Day Murph, attended a crazy Halloween party, and raised a lot of money for some really great causes. Despite those fun events, my favorite part of the last year has been the normal day to day experiences, the drudgery of working out together and improving our lives day in and day out.  

 

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I remember the first day clearly. We programmed Fran. As a worrier by nature, I of course worried whether anyone would come that day and in the future. Some came, but nowhere near the numbers we see today. But I remember walking around the gym early to take it in and envision what the place would look like jam packed. I expected that to take a long time, but it was only a few months later when the truth matched my vision.

 

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There’s been so much positivity around this place, and I look so forward to walking in. The best part for me is whether I am coaching, restocking the fridge, or wiping down the rig it never feels like “work,” instead it feels like my calling. I know the same is true for both Gil and Sal, and for our entire coaching staff. We love what we do, and look forward to working with you every day.

 

There have been disappointments, for sure. Nothing could have prepared me for the shock of seeing someone make such positive life changes in a short time, only to receive the dreaded “this is my last month” text or email from that same person a short time later. It’s a shock because I know that all that progress might be going to waste. 

 

But the positives have greatly outweighed the disappointments. I’ll never forget seeing a member in Old Navy last spring who had several pairs of pants in his hands, and excitedly told me that he needed all new clothes because he lost so much weight that none of his old clothes fit him anymore.

 

I won’t forget the excitement of hearing the details about someone’s first obstacle course race or their first competition experience.

 

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Personally, I’ve grown a lot during the last year. While I still consider myself a CrossFit “athlete;” that is secondary now. I now consider myself a coach first, and an athlete second. I’m happier watching and hearing about your accomplishments than experiencing my own.  With that said, I still intend on winning the Open in a couple of months (that’s for you Matt, Sal, Gil), and will always give it my all and be competitive.

 

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I hope I’ve inspired some of you in a small way. 

 

Thank you to all our athletes for showing up every day and giving it your all.  Without you, there would be no gym, and I sincerely appreciate the trust you’ve placed in us.

 

Thank you to all our athletes who spent part of the year with us and left for whatever reason. If you are reading this, you are always welcome back, and we hope to see you again.   

 

Now, we are on to Year 2, and bigger and better things. The friendships will continue and deepen, the events will get better, and we will welcome many more new people into our midst. Let’s continue to be as welcoming as we have been to those new to our community, and let’s always stay “beginners” at heart, with open minds always learning and improving.

 

Again, thank you all. I can’t wait to see what the next 365 days bring.  

Elite Functional Fitness December Newsletter

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WELCOME TO THE ELITE FUNCTIONAL FITNESS (CROSSFIT 103 & THE SQUAT ACADEMY) MONTHLY NEWSLETTER, A MONTHLY PUBLICATION TO KEEP YOU UP TO DATE ON NEWS AND EVENTS IN OUR FITNESS COMMUNITY.

 

November Recap

November is the time of year when most people start eating more and getting lazy. The good news is it seems we made it through one of the toughest times of year without this happening.  Everyone is looking great and most Turkey Day calories are worked off by now! Now it's time to tough it out one more month and make it to everyone's favorite time of year to get back into the gym - New Year's. By staying on course, you'll be 2 steps ahead of the resolution crowd!  Here are some of the things you may have been a part of, or missed, over the past 30 days.

 

We held our first annual "Barbells for Boobs" 🎀 on November 11th, helping to raise money for breast cancer awareness. As a gym, we raised close to $3,000 and had an excellent turnout for the workout "Grace." Another amazing job by our members to give back to those in need, particularly Vinny C. who raised almost $1,300! You guys/gals rock!

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Congrats to all the members who completed the Spartan Super on November 4th in Mountain Creek, NJ. This definitely wasn't an easy one with all the uphill climbing and downhill running over 8+ miles with 30+ obstacles. This was no easy task and you guys/gals crushed it!

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Welcome our newest piece of equipment to the gym - a Peg Board! See a coach for pegs and instruction.

Please note: if you do not have 3 strict pull ups, do not attempt.

Side effects may include but are not limited to:
upset stomach, dry mouth, and drowsiness. A side effect is considered serious if the result is: death; life-threatening; hospitalization; disability or permanent damage; or exposure prior to conception or during pregnancy caused birth defect.

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Congrats to member Karla Milazzo on the birth of her baby boy - Mateo Milazzo weighing in at 6lbs 8oz, born on November 15th. We look forward to seeing Karla back at the gym. 

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Baby Mateo

 

A Look Ahead to December

Now comes the time of year to eat (grilled chicken), drink (protein shakes), and be merry (lift all the weights)! The holiday season. Everyone's favorite time of year! We're here to help you make it even better! Here's a look ahead.

On Saturday, December 23rd, we will be hosting our 2nd annual Christmas Pajama Party. Classes will run in heats like normal event days, and we will be performing a workout IN OUR PAJAMAS! After the workout hang out, eat food, and have a few glasses of egg nog. More info will be posted in the member group soon.

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We are thrilled to introduce a new addition to the coaching team at CrossFit 103.

Crizzy Romano is a CrossFit level 1 Trainer as well as Power Monkey fitness - gymnastics ,aerobic capacity, Olympic Weightlifting, CrossFit judges course certified, she ranked in the top 4% in the open and worldwide in 2017. She has 4 years CrossFit experience, played basketball thought out high school and trained MMA for several years. She is very skilled in gymnastics, calisthenics, and muscle ups and will be a tremendous asset to our team.

Please give her a warm welcome and introduce yourself.

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Many have asked about the new Fit3D this week. Here are the new services available upstairs in our office beginning this weekend.

Please see Gil or Sal for more details.

We invite any member interested in learning more for a complimentary scan, by appointment.

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We are officially a Toys for Tots drop off location. They will be our charity of the month for December. Please help out those less fortunate than us by bringing in NEW UNWRAPPED toys and dropping them off in the big red box we have at the gym.

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We are looking for new sweater / t-shirt designs and need your help! Post your designs on Facebook and they will be voted on by members. Best design goes on our next shirt. Please - no cheesy slogans. =)

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Thank you to Jessica Mattsson for coming up with an amazing design for our new heavy pullover hoodie. We are now accepting pre-orders. Please comment on our Facebook post asap with size and quantity. If you are not on Facebook, then please email info@crossfit103.com. Hoodies price is $50.

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A casting director from American Ninja Warrior contacted us looking for CrossFitters to participate in the upcoming season. Please let a coach know if you are interested. To apply, and for more info, you can go to www.ANWtryouts.com. They are looking for skilled warriors with some kind of story (which should be told in the video you need to create). If they accept your video, you'll compete in a local Ninja Warrior Competition with a chance to go on to the finals and compete for a 1 Million Dollar top prize!

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November's Big PRs and Firsts

 

Another month with too many to post! Damnnnnnnnn EFF Fam. You guys are crushing it!!!

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Welcome Our Newest Members!

 

Winona Scheff

Sebnem Dagli

Erica Skiba

Jacqueline Marks

Frank Longo

John Simonetti

Lana Guney

Tracey Marino

 

All this happened in just one month! Can't wait to see what the future has in store! Thank you for being part of our community! 

~ The Elite Functional Fitness Fam