Welcome to Crossfit Massapequa
Welcome to CrossFit Massapequa! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
For starters, the unknown guy pictured above is demonstrating real strength. Double anvil holds that look as if he was holding two jugs of milk! Source
Here is a breakdown of different lifting shoes. Article
If you're a coffee fiend AND you like to get your WOD on, check this out! Blog/Coffee Shop
The first event for Flex on the Beach was announced! Are you signed up yet?? Video
Last but not least, we will be holding an inter-box competition so see which class is the best. Details will be announced ASAP. Let the "Class Warfare" begin!!
Go outside! But first, check out these links for cool stuff to do.
Cook the perfect steak: Video
Do a scavenger hunt with your family: Link
Sign up your team for Flex On The Beach @ Long Beach: Link
Sign up for the GORUCK Challenge: Link
Or maybe you want to do a Spartan Race but still can't find the motivation. Get motivated HERE
CrossFit Massapequa is happy to announce that on July 1st we will be starting our CrossFit Kids program! We will be running two major groups: Kids 5-9 which will meet every Monday and Wednesday at 11:45am and Kids 10-15 which will meet every Tuesday and Thursday at 11:45am. Please note that it is not the age of your child that is the deciding factor for what class he/she attends. It is largely based upon individual skill, athleticism, and maturity and is ultimately decided upon by the head coach to ensure your child is getting the most out of the CrossFit experience. Classes lasts for 45 minutes. Please call or email with any questions.
Take the time to watch this video and learn the importance of how to lose gracefully. -Video
Want to make your own almond butter? -Link
How about making your own "Paleo Kind Bars?" -Link
Don't forget, tomorrow(Saturday, May 31st) we will be meeting at Cedar Creek Park for the 8, 9 and 10am classes! Meet us at parking field 4 and make sure you wear your CFM gear!
Follow the link for directions:
All classes will be held in the box due to a 5k run at Cedar Creek today.
1. Well, we should all know that Murph is this Sunday along with the pig roast and BBQ! Classes will be the same: 8, 9 10am.
2. We will be closed Monday, May 26th aka Memorial Day. Stay safe and recover from Murph!
3. Next Saturday, May 31st, ALL classes will be held at Cedar Creek Park. Weather permitting, we will do some killer workouts! More details to come.
We are entering the second week of our Nutrition Challenge and we hope everyone is beginning to feel some changes in their bodies. Not everyone will feel the exact same but we have heard some of you talking about increased energy levels and looser fitting clothing.
We know that a lifestyle change is not the easiest thing to take on but we hope that it is working for you. Changing diet has proved to be a game changer for two of our members, Mary Beth Rizzo and Laurie K.
1. You have both lost weight and look great. What is it that you changed in your daily habits that facilitated the weight loss, diet or exercise?
Mary Beth: The biggest change I made was switching to the Paleo diet. I cut out all grains and dairy. Basically, I eat eggs ,fruit, vegetables, meats and limited servings of nuts. I try to eat organic or vegetarian fed eggs and meats. It is not always possible, but I try. I cook with coconut oil.
I drink at least 96oz of water a day.
**I do allow myself a "cheat "day on the weekend. This really helps me satisfy the cravings for sweets and carbs that I may crave during the week.
Laurie: Both; diet and exercise.
2. What did you add/subtract to your diet or exercise?
Mary Beth: I added a 4th day to my workout schedule in January when I started the Paleo diet. I noticed a significant change in my stamina and strength by working out 4 days as opposed to 3 days
Laurie: I cut most grains, all processed food and no sugar, Increased vegtables and limited sources of natural sugar (fruits) and dairy.
Additionally, committed to a minimum of 4 (max of 5) days of crossfit per week.
3. Was it hard? What is keeping you motivated?
Laurie: The hardest part is getting started. Once you start seeing results (and others start noticing), it's motivation to be consistent and work harder.
Mary Beth: Yes, it is hard! But when you are seeing results it keeps you motivated:)
I joined The Biggest Loser Contest at work in January. Whoever loses the most body weight percentage wins the pot. I have to weigh in every Friday until June.
The biggest motivator is the difference in the way my clothes fit. I have dropped 25lbs and 4 dress sizes. It's a great feeling when your clothes are too big!
All the encouraging words and compliments from the CFM coaches and CFM family members really push me to keep working hard.
4. Do you have anything (tools, advice, articles or books read) that you would recommend to your fellow CFM family?
Laurie: I use the (free) Ap "MyFitnessPal" to log all my food on a daily basis. I plan out all of my meals and enter them a day before. This Ap tracks all nutritional components such as; carbohydrates, fat, sugar, protein, etc. It gives a breakdown of what the daily goals to meet should be and how you've met these goals from your food input. It has additional features such as; weight loss progress, water intake and an exercise component as well.
paleoplan.com is my best friend! They have great recipes that even my kids love!
myfitnesspal.com helps me track my calories especially if I am out and need to make a healthy choice
paleogrubs.com has great salad dressing recipes
I have always struggled with my weight. I have tried so many diets and workout programs that didn't work. I truly believe my success is due to a combination of CFM and the Paleo Diet. It is the only thing that has worked for me. I am the strongest and the healthiest I have probably ever been:) It's nice to know that I am not just losing weight but gaining muscle too. It's important to know that the coaches at CFM push me to my limits and beyond. I never thought I would be lifting weights and doing wall walk ups! The CFM coaches have helped me believe in myself and continue to push me to become stronger every day.
Being a working mom with 3 children it is hard to make diet and exercise a priority. The best advice I could give is to PLAN. I plan what I am going to eat for every meal everyday and make sure I have the ingredients I need in the house. If you have what you need, it is harder to cheat. There is a lot of shuffling around schedules, and a lot of team work to make sure we fit in the gym at least 4 times a week. My kids benefit form CFM and Paleo too! They love the meals, they are eating healthier and they know exercise is important.
Did you sign up for Memorial Day Murph yet?!?! Sign up for our Memorial Day Murph Challenge HERE or HERE!! May 25th, during the 8, 9 and 10am classes, we will be tackling Murph and then having a pig roast and BBQ. We are pumped for what looks like is
going to be an awesome day full of good food, good work, good cheer and great people! We are going to be providing burgers and dogs as well as a whole roasted pig!!We would like to challenge all of our members to a "Paleo Side Dish Potluck" contest and see
who can whip up an awesome, healthy snack to go along with our main dish!
Come down, do the WOD, support the cause, grab a burger and a beer and have a blast!!
Please feel free to invite your friends and family!
On another note, here is why you shouldn't wear flip-flops this summer...or ever!