crossfit

Elite Functional Fitness October 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.

September Recap

Wait.....September is over already?!?!?! Wow. The month flew by fast! the kids are back in school, and hopefully in a routine by now. Pumpkin Spice Everything is full throttle. Leaves are falling. Classes are starting to get busier once again. Don't "fall" off this fall! Now's the time to keep on working hard straight through the holidays and into the new year. Don't fall into the seasonal trap! The weather is cooler and it is a perfect time for Fitness.

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Some cool stuff happened the past 30 days. Here's a recap!

The Tribute Crucible

The Tribute Crucible

Sal and Gil took a chance when firefighter Brandon Heaney from the Salt Lake City Fire Department gave them a call and invited them to Utah for a 9/11 tribute event in the mountains. Brandon was looking for an FDNY member to participate in the 30+ hour, no sleep, trek/tribute with 15 other participants. They hiked up mountains, bushwhacked (hiking with no trails) down the steep side of the mountain, carried logs, did yoga, learned hand to hand combat, learned SWAT techniques,  hiked some more, went in and out of a freezing cold lake repeating the Gettysburg Address, carried sandbags, did team relay races, hiked more, and paid homage to those who gave their lives on 9/11. It was an experience like no other. Oh, did I mention they didn't sleep for almost 40 hours???? Sal will create a blog post about the entire experience in the coming weeks.

Locking arms in the freezing cold lake at 2am

Locking arms in the freezing cold lake at 2am

Coach Matt completed a Half Ironman Triathlon in Lake Placid, NY in a little over 7 hours. A half Ironman consists of a 1.2 mile swim, followed by a 56 mile bike ride, and ending with a 13.1 mile run (half marathon distance). Just the thought of that is exhausting. Finishing an Ironman is an amazing feat. Awesome job Matt! #BlameItOnCrossFit

Congrats Matt!

Congrats Matt!

 

We welcome Yoga Instructor Stephanie Locricchio who started teaching yoga classes at our gym. For now, we have 2 classes to gauge interest: Tuesdays & Friday' at 11:15am. We will add classes as we get more interest. Remember - your first class is FREE; so get in on a class to try it out! What do you have to lose?

Namaste

Namaste

A Look Ahead To October

 

You're not going to want to miss our 1st Annual Halloween Party on Saturday October 21st! The party will start at 7:30pm sharp at the gym. It will be an ADULT ONLY Costume Party. There will be a costume contest with prizes, so dress to impress! We'll also have fun games like "Scare Cristina with the Zombie Girl" & "Bobbing for Kettlebells". We ask that all members who attend bring either an appetizer, dessert and/or your favorite adult beverage. We will create a Facebook post with a food list. There will be no working out that night; just a time to socialize and have fun. 

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A new 6 week challenge class kicked of on Saturday with our nutrition seminar. Please be aware of challenge class times - Tuesday and Friday at 6am, 10am & 7pm (630 on Friday). Say hello to the new members. Welcome them to the family. Remember - many of you were once challenge members yourself.

Gil showing off his biceps

Gil showing off his biceps

 

We welcome new coach Hila Dery with her HilaFit classes. Hila is a popular Staten Island fitness instructor and personal trainer. Her classes are very high energy & fun. Classes are open to all CrossFit & Squat Academy members. Hila's class will also be taking over the 8:30am Tuesday & Friday Core Class. See Sal, Gil or Hila for more info.

Hila's Schedule

Hila's Schedule

Sunday Coffee & Mash will now be held on the 1st Sunday of each month for now. We will keep you posted if this changes. You may continue to bring whatever you wish and hang out with us on Sundays. ALL class times will remain the same.

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For Breast Cancer Awareness Month, October's charity will be "Barbells for Boobs". As a non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men of all ages, Barbells for Boobs has been active in the CrossFit community for years now, hosting fundraiser WODs and informational meetings at affiliates all over the United States. We will be performing the WOD "Grace" at a date in November TBD. Announcements about the event and how to help raise money coming soon.

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Don't forget to sign up for the Spartan Super at Mountain Creek on Saturday, November 4th. We have about 10 members from the gym signed up already. Our Team Name is "CrossFit 103" and the Password is "squateveryday". Let's get another great turn out for this race. Use Discount code: CSTEAMCF103 for 15% off. Members who are Military/FD/PD/EMS will receive 25% off by signing up to Govx. Link is on Spartan site. Also - The Rookie Rumble is this weekend in Cherry Hill, NJ. Good Luck to those competing! Let's get some members down there to support them.

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August's Big PRs and Firsts

Kristel H. - First Box Jump!

Victoria P. - Double Unders!

Peter O. - Hand Stand Push Up!

Irma - 3 Rep Max Front Squat @185!

Laura P. - 5 Rep Max DeadLift @ 115!

Jess Matts - 110# Hang Clean!

Andrea S. C&J @95!

Linda F. - C&J @107.5!

 

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

Elite Functional Fitness September 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.

 

August Recap

Summer came. Summer passed. Way too fast! We hope everyone has enjoyed the season, and has plans this weekend to spend time with family, friends, beer, and bbq. Then it's times to again get serious about health and fitness. We are anticipating an exciting Fall with fun programming, a few events, including our annual Halloween party, new members coming in, and old members coming back. We are on a mission to be the greatest gym on the island, and thanks to our members we are well on our way there!

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The 2017 CrossFit Games were once again very exciting, especially the nail biting finish between Kara Webb and Tia Toomey. Congrats to Tia for barely pulling through at the end and being crowned the "Fittest Woman on Earth." On the Men's side, Mat Fraser once again dominated, winning by the largest margin in CrossFit Games history. Even though it was so lopsided, it was still very exciting to watch him pace his workouts so well and always come out on top. It was also great to see the sport get some amazing coverage and a large audience on CBS Sports. They will be replaying the Games on CBS Sports in case you missed some events.

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Speaking of competitions, congrats to those who competed in the "War at the Shore" in the beginning of the month. The teams of Erich W/Chris Didonato and Natalie/Jess Matts both placed 5th overall in their respective divisions. Coach Sal and Coach Chris placed 15th in a very competitive division against athletes half their age. In another event, Coach Matt competed in a competition at CrossFit Shrewsbury and placed 5th overall in the Rx Division. If you would like to get involved in competitions, please see a coach and we will find one that is right for you.

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Thanks to all of those who helped out and donated for this month's Charity of the Month "Sunrise Day Camps" in Mount Loretto. Our Muscle Up Marathon raised over $750. Our coaches did a combined total of 150 muscles ups during the 2 hour marathon. Sandy Haft, director of Sunrise Day Camp Staten Island, is for grateful that we have such a giving and caring community. Keep up the good work!

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As we continue to grow, we continue to build our gym and purchase new equipment. This month we stocked up on Dumbbells. We have plans for future expansions and purchases. Stay tuned.

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A Look Ahead to September

 

As kids go back to school, and everyone comes back from vacation, we expect classes to be full again. Please make sure you book early so you don't get locked out of primetime classes, especially 6:30pm. We will also be running another Challenge, with interviews starting the second week of September and classes probably starting at the end of September. If you know anyone interested in attending the 6 Week Challenge, please have them contact us. At the start of the Challenge we will also be hosting a nutrition seminar that is open to all. Stay tuned for exact dates. 

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Our coaches/members are doing 2 big events this month. Sal & Gil are headed out to Utah for 5 days to compete in a team challenge in the mountains, which will include hiking, kayaking, running, climbing, memorizing sections of the Gettysburg Address, and learning some crucial outdoor survival skills. This is an event honoring fallen FDNY firefighters from 9/11. We will receive our tasks and must complete all tasks as a team. We will not be able to sleep until everything is complete. Past challenges have gone on for more than 30 hours. 

Coach Matt & Erich will be competing in a Half Ironman Triathlon on the same weekend. Over 70 miles of swimming, biking, and running in Lake Placid, NY. Not an easy task. Wish us luck!!! 

Matt & Erich after their marathon row preparing for the Ironman

Matt & Erich after their marathon row preparing for the Ironman

We have a lot of members signing up for the "Rookie Rumble" on October 7th in Cherry Hill, NJ. This competition is for beginner and intermediate CrossFitters only. There will be no "rx" division. This is a great "first" competition and is an excellent opportunity to test your craft and feel the thrill of hearing a crowd cheering you on for your final reps. It's and awesome rush and we encourage anyone to experience it.  Click below for more info.

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Save the Date

We will be hosting the most Epic Halloween Party in the history of Staten Island, USA on Saturday, October 21st. The last time a Halloween party of this magnitude was hosted on this island, we were part of the 13 colonies. No, we will not be working out. Yes, we will be eating, drinking, dancing, partying, having a spooktacular time and dressing up in costumes. Friends and family are welcomed and encouraged to come to this ADULT ONLY event. Stay tuned for more info. 

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August's Big PRs and Firsts

Stephanie R. 115 DL for 5 reps!

Giuliana G. officially got full push-ups!

Peter B. got his first bar muscle up! 

Leah C. did 45 consecutive double unders and she's 29 weeks pregnant! 

Teresa D. hit 5 consecutive double unders! 

Frank P. 2 mile run in 16:30!

Erin L. toes to bar! 

Erich W. consecutive ring muscle ups, 155lb snatch and 215lb squat clean!

Chris DiDonato 350 lb Deadlift! 

Tommy M. HSPUs and Double Unders! 

 

 

Special Congrats to Eduardo Caiche on the birth of his baby boy on July 31st! 

 

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

On Scaling and Surviving the Zombie Apocalypse

On Scaling and Surviving the Zombie Apocalypse

Surviving the Zombie Apocalypse through Proper Scaling

Elite Functional Fitness June 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. 

 

May Recap

 

May was a very active month at CrossFit 103. Here are a list of things that happened, in case you missed:

 

  • Memorial Day Murph was a huge hit! We had over 60 people perform the wod and ALL finished, and more than 100 members and non members stopped by during the day to wod, eat, drink, and hang out! We are grateful for the support of so many local businesses, who contributed raffle prizes, helping us raise more than $1,100 for our Charity of the Month - The Tunnel to Towers Foundation. Community focused events like this is just one of the factors separating us from all the other gyms on the island. Special thanks to all those that helped set up, clean up, and plan the event, and an extra special thanks to Mike Morgante for Djing and Ryan Miller for manning the grill most of the day. We are all looking forward to next year’s Murph, which we know will be bigger and better!

Murph Pics will be posted soon! 

Finally able to get a good coaches group shot pre "Murph" 

Finally able to get a good coaches group shot pre "Murph" 

 

  • Coach Sal performed 1,120 burpees (one for every dollar raised) to raise money for April's charity of the month "Carl's House", part of the Bini Foundation. At the conclusion of this effort, the gym presented a check for $1,120 to Bini Foundation President, Massimo Didonna.

Sal and Gil with Massimo from The Bini Foundation 

Sal and Gil with Massimo from The Bini Foundation 

 

  • Coach Matt judged at the CrossFit East Regionals, getting the chance to judge some of the Fittest People on Earth, including reigning Fittest Man on Earth, Mat Fraser and reigning two-time Fittest Woman on Earth Katrin Davidsdottir. Matt was also chosen to lead a Demo Team, demonstrating movements to competitors.  Awesome job Matt!

Coach Matt getting ready to "No Rep" 3 times CrossFit Games athlete Dani Horan 

Coach Matt getting ready to "No Rep" 3 times CrossFit Games athlete Dani Horan 

 

  • One 6 week challenge class ended and one began. Welcome to all members who participated and are now in our regular classes!

 

  • We started Sunday “Coffee & Mash,” which is quickly turning into a tradition at CF103. For those who don’t know, Our Sunday Mash, “mashes” three WODs into one workout. Our Sunday classes are now 90 minutes long to accomodate the Mash.  It looks like this is going to be a big hit for the summer. Remember, feel free to bring whatever you'd like for Coffee & Mash, including bagels, creamers, eggs, other breakfast type foods/snacks, and bacon. We’re still waiting for someone to step up and bring Bacon!!! We supply the coffee!

 

  • We welcomed Coach Donald Girard to the family with the start of his Functional Edge Fitness Class. Donald brings over 30 years of experience to the gym and probably knows just as much about the body as anyone, including well known science nerd, Gil. The combination of the two has NASA keeping close eyes on us.

Donald instructing member Karen DiPalo

Donald instructing member Karen DiPalo

 

  • We started our first specialized weightlifting class, which is led by Coach Cristina. This is a "sign up only" 8 week program. We will add more like this in the future.

#DoYouEvenLift? 

#DoYouEvenLift? 

 

  • Congratulations to all the members that competed in the High Rock Challenge. We had teams at the event and took 1st, 2nd and 3rd overall in the "Gym Team" category (Even though the the event was sponsored by another facility who trained for it specifically for months. =P)!

The High Rock Crew! 

The High Rock Crew! 

 

 

 

A Look Ahead to June

 

  • The Bone Frog Challenge is June 17th at 9am. We will run together as a team and stay together the entire race. We have over 30 members signed up so far. It's not too late to join. Sign up here http://www.bonefrogchallenge.com/event/new-jersey. We will bring the truck with food and drinks to hang out after the race. Use coupon code “CROSSFIT 103” for 15% off.

 

 

  • June's Charity of the Month is the "The Ironman Foundation." Coach Matt will be competing in the Lake Placid Ironman 70.3 Triathlon this September and is raising money for the Ironman Foundation.  THE IRONMAN FOUNDATION WAS ESTABLISHED IN 2003 AS A WAY FOR IRONMAN TO LEAVE A LEGACY BEHIND IN COMMUNITIES WHERE IRONMAN EVENTS TAKE PLACE. THE MISSION OF THE IRONMAN FOUNDATION IS: TO LEAVE THE IRONMAN LEGACY THROUGH PHILANTHROPY, VOLUNTEERISM AND GRANT MAKING BY SUPPORTING VARIOUS ATHLETIC, COMMUNITY, EDUCATION, HEALTH, HUMAN SERVICES AND PUBLIC BENEFIT ORGANIZATIONS AROUND THE WORLD.THE IRONMAN FOUNDATION HAS PROVIDED OVER $46 MILLION DOLLARS IN GLOBAL SUPPORT TO NONPROFITS THROUGH ALL OF THEIR PROGRAMS SINCE THEIR INCEPTION. You can find more info and donate here: https://www.crowdrise.com/2017-ironman-lake-placid-703/fundraiser/mattgallo

 

  • To raise money for the foundation, Coach Matt will host a Marathon Row event. He will be rowing 26.2 miles (42.2km) and invites teams of up to 6 people to join him. The event will take place on Saturday, June 24th. More information to come!

 

  • Two new Assault Bikes were recently delivered, and those who came to class on Sunday, May 28 got to experience them in a wod for the first time.

It's an all out Assault! 

It's an all out Assault! 

 

 

May's Big PR's and "Firsts"!

 

  • Tommy M. got his 1st bar and ring muscle up as well as butterfly pull-ups!

  • Lenny D., one of the hardest working members in the gym, got his 1st pull-up and is down 11 inches on his waist since joining in January!

  • Ryan Miller hit a 155 Strict Press!

  • Brian Y. hit a 265 Deadlift!

  • Coach Cristina hit a 75lb snatch and 175 Back Squat!

  • Teresa D. did 5 Deadlifts at 160lbs after a previous DL PR of 140lbs!

  • Cindy J and Lorrie G can now jump on 3 plates after being terrified to jump at all! Boxes up next!

  • Coach Chris did a 3:04 Fran. Nice work Chris! You'll get that sub 3 soon!

  • Maureen T with a 115 Back Squat!

  • Chris D with a 7 rep max on bar muscle ups!

  • Newcomer Kevin M lost 22 lbs and 5 inches on his waist in the last challenge class!!

Congrats to all!!!!!

 

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

 

Welcome New Members!!!

 

CrossFit:

Jessica Mattsson

Olivia Iacono

Diana Iacono

Gianna Pepe

Alexandra Holovinsky

Natalie Allen

Ruslan Shamal

Bart Cambria

Nicholas Varacalli

Michael Uckar

Jenny Dillon

Joseph Santigate

Gia Santigate

 

TSA:

Samantha Russo

Carli Bruno

Veronica Bruno

Kim Manzo

Shannon Sadler

Welcome New Challenge Members:

Jeanderson Da Silva

Yvette Palomares

Guy Seth

Denise Talley

Paul Ciliento

Vanilda Babosa

Victor Ramos

Karen Franzese

Stephen Matrangolo

Dilshan Weerasinghe

Danielle Demato

Suada Halili

Monika Misiurek

Carlos Zamora

Debra Furnari

Clare Misiurek 

Ralph Guzzo 

Nermeen Basta 

Mayury Suchcicki 

Liza LaTour 

Gaetano Donatantonio 

Kamil Suchcicki 

Marissa Pommerenk 

Irlene Lewery 

Allison Candelaria 

 

 

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

Tips for CrossFit Open Wod 17.4 (AKA 16.4) by Coach Sal

Get to that wall!    Photo by Frank Pensabene

Get to that wall!    Photo by Frank Pensabene

                                     17.4. AKA 16.4. AKA a fun kind of torture =). I know a few people who were extremely excited at the announcement of this repeat Open WOD.  After it all soaked in, I think I was one of those people as well. I remember doing it twice last year. After moving well and finishing the row in really good time, I died out on the HSPU. I didn't get nearly as many as I had imagined I would - both times. I knew I had better and have been waiting for the opportunity to do this again. Come up with a better game plan. And Thursday night was my chance to put that game plan to work. The results - MUCH better than expected. Thursday night was supposed to be a trial run, since I did 45 Deadlifts at 225 the day before, as well as 45 HSPU. I was SAF (Sore as F*#$). I figured just do a test run to see if I'm comfortable with my plan. Then Coach Chris decided to go head to head with me. It was on like Donkey Kong.

                                    So what was my plan that allowed me to crush last years score(s) while I was sore and tired (9pm is past my bed time)? Before I break down each movement, there is one important tip to help you decide the correct way to break it up. Know Your Body! I've been CrossFitting for a little over 4 years now. I know when I can move fast, and what makes my body scream at me. The most important thing is to know how your body handles each movement, then break up each movement accordingly. This is called "Pacing". To me, pacing is the most important thing in any WOD. Not only knowing how to break it up, but when to rest, and when to push your limit. 

                                    After you figure this out, now comes the fun part. Breaking down each movement.

  1. The Deadlift. 55 of them. At 225. Ouch. That's 10 more than "Diane". Since I love Deadlifts for reps, and can do "Diane" unbroken, I needed to pick a good number that wouldn't destroy my back and burn me out for the rest of the 13 minute WOD. I knew that 10 reps would be a magic number, where I wouldn't get tired, and my back and hamstrings wouldn't burn. But since the rep scheme was 55, I wasn't going to do 10.s with a last set of 5, so I decided to do 5 sets of 11 reps. Like I said, know your body. Figure what works for you. Break it up into 5's if you have to. I coached Gil through that and it worked for him. Just think of a number that works for you and STICK TO IT! Make sure the number you pick allows you to take short rests. Do your reps, drop the bar, count to 5, or 10, then get back to it. Short rests are key in this entire workout. Another big tip - SAVE YOUR BACK! Use your hamstrings! Make sure you do legit deadlifts. Not the low weight, high rep, totally screwed up deadlifts that most people do in WODS. I can't stress this enough. If you don't listen to this tip, you'll see what I'm talking about.

  2. Wallballs! Everyone who knows me, know that I like wallballs like Elf likes maple syrup.  Not sure what all the hate is about. For the wallballs, the key is the same as the deadlifts. Break it up into a manageable number. Don't burn your shoulders for the HSPU's. Again I chose 11 as the magic number. Doing 11 reps allowed me to save my shoulders, and take very short rests. None of my rests were longer than 10 seconds. Pick your number, do tour reps, and rest as little as possible. Drop the ball on the last rep, the take a few deep breathes and get right back to it. I think it's a bad idea to try to open with a big set. You'll save time and energy by breaking this up. You have a lot of rowing ahead of you.

     3. The Calorie Row.  Another one of my faves. For the row, there is no breakdown. The key here is to keep moving an to breathe. Calorie rows differ from meter rows, in that, on a calorie row, you should be pulling as hard as you can and taking a short rest (about one deep breath) at the end. Men should shoot for close to a calorie a pull, women should shoot for a cal every 2 pulls. Men will have a much easier time on the rower. Just try to keep the same exact pace throughout the entire row. Your hammies will probably be on fire at this point. Just work through the pain. When you complete the row, you will not use your legs for the rest of the workout. If you don't know how to calorie row, please ask a coach to teach you before you attempt the WOD.

    4. Hand Stand Push Ups. Oh boy. We worked our butt's off to get to this point. Now What??? The best advice I can give here is as follows. If you don't have handstand pushups, go for it. Try one. With your adrenaline going, you may hit your first one ever! If you are ok at HSPU's, break them up into very small numbers. Even singles. Just do one at a time. Come off the wall, breathe and get back to it. If your HSPU's are good, just like everything else, break it up right away! I did sets of 5's to start because I was feeling good. I originally thought sets of 3' (which coach Chris did and stuck to the whole way) but I was feeling good so I listened to my body. I got all the way up to 30 before I started to tire then dropped to sets of 3's from there, and eventually to singles. I think for these, you need to listen to your body on the first set. Don't come out with too big of a set, or you will burn your shoulders out quick. See how you feel and adjust accordingly. That's the best advise I can give. Side note - If you make it to the wall with little time to spare, just go! All out! Whatever you have.

                           If you are skilled enough, or lucky, to make it back to the Deadlifts, a game plan would be based on how much time you have to spare. If little, then go all out, if over a minute, then break it up into smaller numbers. I'm hoping to get to this point on Sunday so I'll have better advice for you on this part. =)

                          As far as the warm-up, we will have a good one written on the board. The key is to get your heart rate gong, stretch those Hammies, and open the shoulders and wrists.

                          Whatever you do, and wherever you make it to, just remember to breathe and have fun!!!