CrossFit

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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Elite Functional Fitness July Newsletter

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.

 

June Recap

June was another active month at 103  & TSA. Here's a list of what went down during the month. 

 

Thanks to everyone who came out for the Ollis Foundation 5k! We had an awesome turnout for a great cause. Close to 20 members came out to support the fund. Some even ran with either vests, or flags (or both). The Ollis family appreciates our continued support. Let’s make this a 103 tradition.

 

Great support for the Ollis Foundation! 

Great support for the Ollis Foundation! 

 

Congrats to all of those who started, and completed, The Bone Frog Challenge in Englishtown, NJ, A grueling 8 mile, 42 obstacle race. Another amazing turnout with close to 30 members participating then having the strength to celebrate Erich’s birthday. We will be planning more events like this in the near future. Our next planned event is the Spartan in November, but we will try to find a shorter race before then to prepare.

 

What a crew for The Bone Frog! We took over this event. Everywhere you looked you saw a 103 Shirt! =) 

What a crew for The Bone Frog! We took over this event. Everywhere you looked you saw a 103 Shirt! =) 

 

Welcome our newest torture devices, the Metolius climbing board (to help build grip strength) and our new climbing ropes. We are looking forward to adding more rope climbs in workouts. We also now have Crossover Symmetry, a cool and effective way to help those with tight shoulders. Ask a coach about how to use any of the above.

 

Gil - Do you have a license for that??? 

Gil - Do you have a license for that??? 

 

Coach Donald will now be coaching most morning TSA classes and some evening. We look forward to Donald becoming more involved in the gym and you’ll soon find out why!

 

Donald is one strong dude. He knows a thing or two about fitness as well. 

Donald is one strong dude. He knows a thing or two about fitness as well. 

 

Sunday Coffee & Mash is a blast. If you haven’t made it to a Sunday Mash yet, what the heck are you waiting for????? Still waiting for someone to bring Bacon btw!

 

Packed House during the Sunday Mash

Packed House during the Sunday Mash

 

A New Group of Challenge members have completed their 6 weeks and are ready to participate with us full time! Welcome all those who have joined and are now officially part of our fast growing community!

 

A Look Ahead to July

July's Charity of the month is for Police Officer Dalsh Veve.

As we all know, Police Officers work tirelessly to protect and serve the citizens of our city each and every day.  They sacrifice holidays, birthdays, family time, and much more for the safety of all residents and visitors.  On occasion, they sacrifice their well being and even their own life.

On Saturday night, June 4th just before midnight, NYPD officer Dalsh Veve, assigned to the 67th Precinct Anti Crime Unit, was conducting a car stop.  While engaging the vehicle, the driver decided to flea, trapping officer Veve on part of the vehicle and dragging him several blocks.  Officer Veve sustained numerous injuries including head and spinal trauma and remains hospitalized in serious condition, now almost a month later.

Officer Veve is a veteran of the department, a husband and a father to a 2 year old girl.  His wife, Esther, a registered nurse, has been by his bedside and out of work since his accident and, aside from losing income, she faces the possibility of losing her job.  With the blessing of the Commanding Officer of the 67th Precinct, Inspector Joseph Gulotta, a Staten Island resident, we have decided to make the charity/cause of the month for July, the Veve family.  Our help and support will go 100% to the family.

Coach Gil’s brother, PO Tal is a co-worker of PO Veve assigned to the 67th Precinct midnight Patrol Sectors and will help in coordinating our efforts.

We will be hosting a BBQ and doing a wod in his honor at the end of the month. Specifics to come soon.

 

 

Some of us are competing in a CrossFit Competition on August 5th at Ocean CrossFit in Neptune, NJ. They have Rx and Scaled division. This Competition is a 2 person same gender team competition. ANYONE can enter. Click the link to register - http://www.oceancrossfit.com/events/ .  We hope to put a few more teams together. Please sign up, or come support our competitors.

 

Also: 

  • Weightlifting Class ends in 2 weeks. We will talk about round 2 for anyone else who would like to improve their Oly lifts. 
  • Look for our Coaches Challenge on Open gym days. 

 

 

June's Big Pr's and First's

 

Bailey Goon, Chris DiDonato and Marvin G first ring muscle ups! 

Congrats to Giuliana Guzzo for completing the 8 mile long Bone Frog Challenge without the help of "The Elite's"! We told you that you can do it. "What the mind believes, it can achieve."

Jo D - Ring holds! 

Andrea S, Victoria B. & Mike Leone - First HSPU!

Beau, Jamal, Natalie and Jess M - Double unders!

Anthony Roman - Ring Dip!

Natalie - 7:03 mile!

No resting! 

No resting! 

Back Squat Pr's

 

Alexandra Elia 150

Anthony Preza 295

Brian Yurkins 180

Catherine Farganis 155

Cindy Johnson 95

Coach Chris 425

Dondy Tal 145

Gerri Nappi 120

Gia Santigate 130

Jess Hirt 135

Jo DeCicco 160

Joe Piesco 245

Marino Lorza 235

Melissa McBratney 140

Mike Morgante 215

Mirelly Gonzalez 135

Nakisha Maisonet 120

Nelson Ortiz 195

Ricky Livan 315

Sandra Hillis 65

Teresa Romolo 125

Victoria Brady 100

 

Deadlift Pr's

 

Allison Candelaria 130

Coach Chris 515 (15#)

Denise Talley 165

Elia Tal 170

Gerri Nappi 185 (60#)

Guy Seth 245

Igor Vaysbaum 275

Jeanderson Da Silvia 335

Jessica Hirt 180 (10#)

Jessie Prescott 135

Jo DeCicco 205 (5#)

Liza Latour 110

Michael Leone 265

Mirelly Gonzalez 150 (10#)

Ralph Roiland 435 (20#)

 

Weightlifting PR's

Clean & Jerk

Kristen Rosenberg- 110

Chris Didonato - 185

Larry Chiarappo - 125

Split Jerk

Coach Matt 260

 

Congrats to all!!!!!

 

** Want to make our newsletter??? Add your PR's or "Firsts" to the new "Achievement Board"**

 

Welcome New Members!

 

CrossFit:

Heather Estebanez

Michael Leone 

Halil Kanacevic 

Linda Katz - Welcome Back! 

Barbie Frias

Vincent Cisternino 

Javier Fernandez

Sam Nichilo 

Jonathan D'Ambrosio 

Sean Bennett

Karen Franzese

Kamil and Mayury Suchcicki

Paul Ciliento

Vanilda Barbosa

Suada Halili

Monika Misiurek

Debra Furnari

Ralph Guzzo

Allison Candelaria 

Gaetano Donatantonio

 

TSA:

Noreen Vitolo

Lisa Tuzzalino 

Sally Eskander

Alyssa Riccio

Arlene Riccio - Welcome Back! 

Clare Coscia

Denise Volpe - Welcome Back! 

 

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

Three Reasons Why You Should Participate in the CrossFit Open

Those new to CrossFit may not be aware of it, but we are only weeks away from the most fun time of year in any CrossFit gym.  I am talking about the CrossFit Open.  The Open, as it is called, is a five-week test of fitness. During those five weeks, every Thursday night CrossFit Games Director Dave Castro will announce a workout. Then athletes will have until Monday evening to complete that workout in the presence of someone judging them, and then enter their scores online. They then get to compare themselves to others around the world on that workout. The Open is designed to be accessible to all athletes, and for the past two years has included an option for scaling workouts.

The Open is unique in sports because it means CrossFit is the only sport where non-professionals will do the exact same work as the professionals. This means for those five weeks you will be doing the exact same workouts as 2016 CrossFit Games champions Mat Fraser and Katrin Davidsdottir. The exact same workouts! This is truly unique. You may be a great softball player, and hit .450 in your local softball league, but you can’t compare yourself to Major Leaguers based on the performance since the quality of the pitching differs. In the Open, Mat Fraser will be doing the workouts in a CrossFit affiliate, just like you will, in the presence of a judge… just like you!

So, here are the top three reasons you should participate in the Open:

1.     You will regret if you don’t. I have to admit; I did not participate in the Open my first year of CrossFit. I had begun CrossFit about a month and a half before the Open and I didn’t think I was ready. It was before there were scaling options and I couldn’t do a Muscle Up or a Double Under. So, I didn’t think should do it.  I regret it. Once the Open started I was doing the same workouts as the other people in the gym, but their intensity level was higher than mine because they were registered.

 

2.     It’s fun! There is nothing quite like the energy in the gym during Open workouts. Everyone steps up it up. Everyone cheers each other on. There is always talk of strategies for tackling a workout. Everyone is impatient to see the Thursday night announcement of the next workout. Plus, there is always friendly competition amongst friends.

 

3.     You get to be a part of the worldwide CrossFit community. During the Open, CrossFitters from every nation and continent are all performing the same workouts. During the Open you realize that although you workout at CrossFit 103, there is a worldwide community of more than 13,000 CrossFit affiliates where people are persevering through the same workouts as you. Let’s face it, CrossFit offers us fitness, but also community. Unlike a traditional gym, we are here for each other to cheer one another on and celebrate our successes together.  

So, at only $20, there really is no reason not to sign up for the Open. Registration starts Thursday, January 12, and the first workout, 17.1, will be announced on February 23. Sign up and participate!  

At CrossFit 103 we will use the Open to celebrate our local community, as well as the CrossFit community as a whole, and we will have fun throughout the five weeks. If you are not yet signed up for CrossFit, there is still time to join us at CrossFit 103, go through Foundations, and participate in this year’s Open.

Click here to learn more about the Open: http://games.crossfit.com/about-the-games/the-open.