elite functional fitness

On Scaling and Surviving the Zombie Apocalypse

On Scaling and Surviving the Zombie Apocalypse

Surviving the Zombie Apocalypse through Proper Scaling

Elite Functional Fitness August 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.

 

July Recap

 

Summer is officially here and it's been an odd one so far. We've experienced some extremely hot days with unbearable humidity, and others have felt like mid October. As expected, attendance took a minor decline due to vacations, beach days and just the fact that it's summer. Overall though, classes have been packed as we all continue to stay fit year round. We expect much of the same for August and then a busy fall.

 

Thanks to everyone who showed up and/or donated to another great charity event this month. The family and co-workers of NYPD Officer Dalsh Veve are very thankful for what we did to help them get through a very tough time in their lives. We continue to show our local community how much we care and what type of great people belong to our gym.

Members of the NYPD, including a captain at the 67th Precinct, happily accept our check for PO Veve.

Members of the NYPD, including a captain at the 67th Precinct, happily accept our check for PO Veve.

 

 

Music artist Fokis returned to the gym for the second time, this time to check out a Sunday Mash (after hearing a lot about it) and to film some video for his documentary and music videos. Our gym is quickly becoming one of his favorites. He will contact us when his documentary is complete. We will try to set up an event with a screening once it is done.

Fokis posing with 103 members after the Sunday Mash.

Fokis posing with 103 members after the Sunday Mash.

 

 

A Look Ahead to August

 

The 2017 Reebok CrossFit Games will take place August 3rd-6th in Madison, Wisconsin. If you have not had a chance to see the games yet, this is something you don't want to miss. It is the best of the best going head to head in an all out competition of fitness. Who do you think will be this years "Fittest Person on Earth"?? We will try to screen the final day live at the gym. For more info on how to watch the games, click here.

 

Saturday August 5th, come down to Ocean CrossFit in Neptune, NJ to watch 3 teams of CrossFit 103 members compete in a fun & challenging competition. Cheer on the teams of Coach Sal/Coach Chris (Male Rx division), Jessica Mattsson/Natalie Allen (Female Scaled) & Erich Wollner/Chis Didonato (Male Scaled) as they go for the Ocean CrossFit crown. There event consists of 3 grueling partner wods, followed by a 4th wod WHEN they make it to the finals!

Coach Chris turns 40 a week before the Competition. Happy Birthday Chris! Now go out and beat them young'uns!

Coach Chris turns 40 a week before the Competition. Happy Birthday Chris! Now go out and beat them young'uns!

 

This month's Charity of the Month is Sunrise Day Camp at Mt. Loretto. Sunrise Day Camp is a camp for children with Cancer. CF 103 member works there as an on site medic. We will be posting our GoFundMe pagethis week and will discuss if we are doing an event. You have all been amazing in helping out our local charities. Keep up the GREAT work! 

Donate to this month's charity here - https://www.gofundme.com/crossfit103

 

 

We have 2 races and another CrossFit Comp coming up soon:

 

Flex on the Beach (Competition) consists of teams of 2 male AND 2 female. It's a really fun event in Long Beach, NY on September 16th. Some members have expressed interest. For more info, click here.

The Civilian Military Combine (CMC) is an obstacle race the starts with a WOD. This takes place on the same exact day as Flex on the Beach. Many members have expressed interest in this as well. Members have tried to join but the registration page has been down. We have emailed them several times to see if they are resolving the problem. For more info on this race, click here.

A little further down the road is the Spartan Super at Mountain Creek on November 4th. We will try to put together another large team like we did with the Bone Frog. A sign up list will be posted at the gym. For more info on this race, click here.

 

July's Big Pr's and Firsts

 

Andrea G - First Rope Climb, 70lb OHS and a 205lb Deadlift! 

Teresa D - First Double Unders, 55lb OHS, 80lb Bench Press and 190lb DL! 

Coach Gil - 325lb Back Squat, 170lb OHS for 2, 405lb DL for 3!

Jess Matts - 215lb DL, 75lb Squat Snatch, 105lb Clean, 65lb OHS, 105lb Bench Press plus Double Unders! You Go Girl! 

Natalie A - 200lb Back Squat & 100lb OHS!

Victoria M- 225lb Back Squat, 95lb Snatch & 105lb OHS!

Lorie G - 10k row! 

Jackie A. - Toes to Bar! 

Anthony Roman - Ring Dips! 

Coach Chris - 300lb Bench Press

Coach Sal - 2:52 Rx "Diane" (Now he can die in peace) 

Erich W - 245 Front Squat and 145 Snatch! 

Michael Morgante - 105 Power Snatch

Allison C - 155lb DL and a few inches off her waist!

Paul D - 400lb Back Squat and 500lb Deadlift plus 3 PB & J Donuts!!! Damnnnnn...

 

Welcome Our Newest Members!

Craig Deitchman

Alfonso Perri (returning)

Charlene Noto

Alyssa Blomquist

Harbey Moreira

 

Special Congrats to member Jonathan D'Ambrosio on his marriage last week and to Frank Pensabene on the birth of his daughter! 

 

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 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