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.
Hey everyone, check out this great FB post by one of our new members at CrossFit Massapequa, Julie C. I think almost all of us can relate in some way or another!
My thoughts on CrossFit:)
I have never been a competitive person—I first realized the beauty of cutting gym class when I was 14. I quickly learned that once I was there for attendance, I could easily slip out and hide in the bathroom stall for the rest of the period and my coach (and over zealous classmates) would never notice. It was an easy way to escape the pressures of competition and the possibility of failing that I so completely dreaded.
Twenty years later, I still shirk competition or a situation in which my athletic shortcomings might be highlighted. Beach volleyball? No thanks…Tennis? Nah…Even beer pong gives me anxiety (but at least there’s beer.) But, don’t get me wrong. I have always valued exercising and being fit, but it was something that I did alone—running, biking, swimming…whatever solitary activity that would burn the most calories and that I could finish the fastest. That got boring fast…
I had heard about CrossFit for a few years and it seemed to be the epitome of everything I feared. I was the kind of girl that never entered the weightlifting side of the gym where the ‘muscle-heads’ resided. I quickly dismissed this “fad workout” as something that simply wasn’t for me. I was the girl who cut gym class, remember? Yet, over time, my friends began to drop and, one by one, they were getting hooked.
I decided to investigate the infamous “box” (literally, because it’s about as small as one) and drove by one that was in my town. I followed the signs to the location and was surprised to find myself on a dead-end street. There it was in all its glory—a garage with its doors open, big weights everywhere and people staring at me. I was appalled-a deer in headlights-and I hightailed it out of there, stalling my six-speed. CrossFit just was not for me—I told this to my friends, my gym instructors and I continued with my boring cardiovascular routines.
Months later I couldn’t shake the nagging feeling and so I decided to give in and try a Foundations class. I reasoned that, if anything, I wanted to see a change in my body and it couldn’t be denied that these CrossFitters had some pretty sick physiques. So on a Tuesday night at 7:30, I approached the god forsaken “box” on the dead-end street. I had been to the bathroom six times and almost walked away, but I made myself pass through the doorway. It wasn’t that bad…a bunch of foam rollers, rubber bands, and squats. I had done that before. It wasn’t great, but it wasn’t bad. So I decided to finish the Foundations and genuinely give it a try before I made any decisions.
My first WOD, “workout of the day,” involved throwing Atlas stones, flipping tires, and dragging sleds down the block. It was badass. And…it was fun. All the other CrossFitters, if you will, commended me for taking on such a tough WOD on my first day. I experienced nothing but positive support the entire time and felt beyond accomplished when I had completed it. It felt exhilarating.
Every day the WOD is different and every day I still have a panic attack. Some days I tell myself that there is no way I am going, but most of the time I get talked into it. Most days I look like an ad for CrossFit for Dummies and most days I laugh it off. Every single day I surprise myself.
One of the greatest aspects of CrossFit are the coaches who are constantly making sure your form is correct (so that you don’t get hurt), but, more importantly, who never stop encouraging you because they never stop believing in you. They are the complete antithesis of everything I ever experienced in high school. They are your biggest fans and they make your victory all the more rewarding. This, I might add, at first can be quite intimidating—hot men and women with perfect bodies watching your poorly formed squat and your lame-ass attempt at what you thought was a burpee or a pushup. Yet, once you get past the physical prowess, you realize that coaches are the best thing about CrossFit.
This past Friday, my friend and I conquered the “snatches” and “cleans.” She, of course, had to talk me into attending the WOD and I, of course, had to visit the bathroom before leaving the house, but I did it. I made some mistakes and practiced a lot, but I did it. And it felt fantastic. I didn’t lift much weight, because, contrary to what many people think, it’s not about putting on an exorbitant amount of weight and harming your body. It’s about the movement and it’s about the fitness.
CrossFit is the most physically challenging and most rewarding thing I have ever done. It goes against every instinct I have, every fear I’ve harbored and every stereotype I have ever thought. As a woman, I am amazed at what my body can do and disappointed that I never before gave it that chance. I am amazed at some of my shortcomings, but I am more amazed at some of my strengths. And I am getting stronger every day. I have found a place that rewards my athletic abilities, helps improve on my weaknesses and always applauds my efforts. I cringe at the thought of one day having to return to the elliptical and know that I am forever changed. I know that I will never again doubt my physical or mental strength and I will never let my fear get the best of me. This girl is no longer hiding in the bathroom; she is standing tall and she is wearing her Nanos.
Let the battle of the classes begin!
The 5:45am, 9:30am, 6:30pm and 8:30pm classes will be competing with each other to see who is the best, once and for all! If you are not in one of these classes regularly and would like to compete as well, you’re name will be selected randomly out of hat and assigned to a team. Sign-up board is up in the gym!
There will be 3 WODs done over one week, Monday 8/11, Wednesday 8/13 and Friday 8/15. There will be a party after the last class on Friday night where we will announce the victors! Bring your WOD gear incase there has to be a tie breaker.
For each WOD we will take the 2 fastest times/scores (1 male and 1 female) and the 2 slowest times (1 male and 1 female) and average them out for each WOD. The 3 averages for each team at the end of the week will be compared to see who is overall the best class.
Each athlete will be scored by a peer. Standards will be enforced and scales for exercises will be universal. Coaches are not allowed to compete!
- If you can’t make one of the days then you will be able to make it up on one of the off days. All WODs must be completed by COB Friday, August 15th.
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.