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Athlete Spotlight – Mario Santucci!!

Athlete Spotlight – Mario Santucci!!

With the New Year and New Goals, Mario has been dialing it up with his attendance and Open Gym Time.  He was high on the January Committed Club, with 18 classes and continuing that trend into February.  A few questions answered by Mario for us: When and how did you get started with us?  I started a year and a half ago. After leaving my last gym I was looking for a new CrossFit box and I bought a 10 class trial from Groupon. After my first workout I knew that this is where I wanted to be. The coaches, programming, equipment, and other athletes  at this box are all amazing. Favorite workout? Diane Least favorite workout? Fran Biggest accomplishment in CrossFit so far? 315 front squat! What is your go-to cheat meal? Wings with a burger and fries. What is your favorite candy? Are protein bars candy? What is your current wallpaper on your cell phone? A picture of my girlfriend Jackie and me on the beach in Punta Cana. You can be any animal in the world, what animal would you be? A bird because the thought of being able to fly sounds awesome, and it would make box jumps easier too. What advice would you give someone just starting CrossFit? Always have fun and don’t be intimidated by anyone. Everyone starts somewhere. With time and hard work you will soon get stronger, faster, and feel better than you ever have... read more

Too Busy?

  Over the past few years I have heard my share of excuses from athletes on why they don’t stick to their own commitments and goals. There seems to be one excuse in particular that I keep hearing over and over like a broken record. The excuse I’m referring to is typically some form of “I’m too busy” or “I don’t have time”. Do any of these statements sound familiar to you? “I’m too busy to go to the gym.” “I don’t have time to meal prep this week.” “I’m too busy to stretch my hamstrings.” “I don’t have time to eat breakfast.” “I have too much going on to sleep 7 to 9 hours a night.” On the surface, “busy” sounds like a perfectly valid excuse. In fact, it can almost sound downright positive in some cases. For example, you might be asked, “How are you?”, and a common reply might be something along the lines of, “Oh, busy as usual”. “Busy” is such a great excuse because it sounds both plausible and positive in some cases. Yet, the same athletes who say they are “too busy” to go to the gym miraculously find time to do a great number of other activities such as binge watch a few seasons on Netflix, go out for drinks at the local happy hour, watch cat videos on the Internet, attend their cousin’s sister-in-law’s best friend’s birthday party, and endlessly scroll through their various social media feeds. As a coach, I’m not here to judge how anyone spends their free time. However, my job is to help you achieve results in... read more
“Saying No”

“Saying No”

When you make the decision to change the way you eat your willpower is tested almost immediately. All day. Every day. No matter where you go. Your favorite coffee shop, a convenient station, the grocery store – you walk in and you are being stared down by all the delicious foods that you crave. It’s so easy when you’re paying for your coffee to add on a pastry; or when you’re paying for your groceries throw in a candy bar. Why is this? They’re easily accessible items that leave you with little to no time to make a real decision. They’re called impulse items for a reason! You see it, you want it and (before you even realize you’re doing it) you add it on to your purchase. Yesterday I went in to a coffee shop and ordered my black coffee with a salad. I made my way through the ordering process without adding on any of the delicious looking croissants and pastries that lined the counter. Then my waitress put my plate down and there it was – 4 small slices of freshly baked bread. I could see and smell the rosemary lining the top. It wasn’t easy to watch her take my plate away with the bread still sitting there, untouched. My point? Even when you think you’ve made it past the hard part, temptation will hit you again. You need to learn the word ‘no’. Yesterday before I went in to the coffee shop I already knew I would be faced with chocolate croissants and cheesecake. I didn’t have to think about whether I wanted one because the... read more
Athlete Spotlight Suzanne Magliano

Athlete Spotlight Suzanne Magliano

When and how did you get started with us? June 2014 - my neighbor Barbara told me about it Favorite workout? Partner workouts and Murph Least favorite workout? Anything with a bar. Give me HSPU's all day! Biggest accomplishment in CrossFit so far? double unders , pull ups and T2B (on the days I can do them) and anytime I lift/squat over 100 pounds What is your go-to cheat meal? most of the meals I eat are cheat meals What is your favorite candy? dark chocolate and candy corn at Halloween What is your current wallpaper on your cell phone? Billy and Mandy You can be any animal in the world, what animal would you be? A parrot that talks What advice would you give someone just starting CrossFit? Hang in there - Do what you can ... And you showed up for class that counts for something!! Stick it out - its worth it !! Going slow is better then not moving at... read more

“Because I Was Inverted”

Why we should be practicing handstands daily        Handstands are an extremely underrated exercise, mainly because most people think they cannot do them.  Just because you never did gymnastics when you were younger doesn’t mean we can’t start getting upside down today!    Starting with a few basic drills for a few minutes a day can go a long way in your training. Headstands and wall walks are two simple drills that you can work daily. The benefits of this practice will increase your upper body strength, your balance, your core, and your mood!       Headstands are a great drill to work up to a headstand. They demand body stiffness and balance but are easier because you have three points of contact. Once these are learned, further progressions can be introduced to achieve the ultimate handstand. Try doing 5 minutes of headstand practice 2-3x a week watch your overall balance improve!   The wall walk is a great way of getting into a handstand position to practice proper shoulder positioning and body stiffness. You start in a push up position and walk your feet up the wall as you bring your hands closer to the wall. The goal is to get your face as close to the wall as possible for the perfect positioning. Try doing 4-5 sets of wall walks with a :30 hold to find your balance and improve that shoulder stamina!! Not only will handstands make you strong and help improve your balancing abilities, handstands can also make you feel happier, since the blood flow to your brain has an energizing and... read more
Eat Your Vegtables

Eat Your Vegtables

We have been told all of our lives- “eat more vegetables”. Even in a world where there’s a constant disagreement over what we should and shouldn’t eat, vegetables are almost always on the ‘do’ list. while everyone realizes they should eat more vegetables, they do not understand just how important they can really be.  Vegetables are full of vitamins and minerals. What can happen when a diet is lacking in these? Fatigue, insomnia, impaired growth, poor circulation, dry hair or hair loss, diminished immune function, shortness of breath, bruising, muscle atrophy, bone loss and muscle cramps. Phew!! That’s quite the list. But it doesn’t stop there.  Do you find your always hungry? When you consume a diet that’s low in the micro-nutrients found in vegetables, it may cause your appetite to remain high. This continued appetite increase, even when you’re consuming a diet high in calories, may be the result of the body trying to force you to keep eating until your basic nutritional needs are met.  So why try not eating more vegetables…. This relatively easy fix could have a HUGE impact on your life.  Written by Coach Chloe  Certified Nutritionist.  Want to learn more? Sign up for our  No Sweat Intro  and receive a complimentary nutrition package some of which includes a clean eating list and much... read more
2017 CrossFit Peekskill Intramural Open

2017 CrossFit Peekskill Intramural Open

How it works If you’re unfamiliar with the CrossFit Open, it’s CrossFit’s largest annual online competition with over 324,000 people registered from around the world in 2016 and the 1st stepping stone to The CrossFit Games, the ultimate test of fitness. Workouts are released each Thursday night for 5 weeks. Read more about https://games.crossfit.com/about-the-games . For those of us who have participated in prior years, The Open is a time to see how we’ve improved our fitness in the past year and push outside our comfort zones. For those of you who 2017 will be your first year it is a time have fun and set a bench mark for future year. Our community comes together and forms an amazing bond during this time. We go into battle each Saturday morning with our teams as we compete in our version, The CrossFit Peekskill Intramural Open. The CrossFit Peekskill Intramural Open For five consecutive weeks on Saturday mornings we will host The Open at CrossFit Peekskill in an intramural team format. The event kicks off at 8:00am each week and athletes will represent one of four teams. The teams will earn points for participating in a variety of activities listed below. What are you competing for? The coveted CrossFit Peekskill Intramural Cup. How to Participate / Athlete Draft Each athlete that registers on The CrossFit Games website is eligible to be drafted. A link to register is below. Prior to the open, your team captains will get together and draft athletes to their teams. The draft is random. Then we will announce teams at the conclusion of that evening and... read more
The Dreaded “C” Word.

The Dreaded “C” Word.

Why working on “Cardio” twice a week can greatly improve your fitness Let’s first start off by getting rid of that word “cardio.” Every workout we do in CrossFit can be classified as “cardio.” What we need to understand is our Aerobic Capacity. Our engines. This is an overlooked aspect of training because it’s not the “sexy” stuff. It isn’t a muscle up, or a 1 rep max, or a “girl” WOD. It isn’t something you see people post on social media because most people aren’t doing it. Now what if I told you that combining your weekly CrossFit WODs with small doses of pure endurance training could maximize your potential as an athlete? Meaning the “sexy” stuff would greatly improve. SIGN ME UP! Therefore, it comes as no surprise why many elite CrossFit athletes have started incorporating pure endurance work on top of their CrossFit training.   At a basic level, there are two different energy systems that we train, Glycolytic (Anaerobic) and Oxidative (Aerobic). Majority of CrossFit WODs fall into the Glycolytic system or Anaerobic. These are your high intensity workouts that create a lactic acid build up testing your “Lactate Threshold.” Let’s take a classic CrossFit “Girl” WOD like Helen. On paper this workout doesn’t look too bad. 3 Rounds 400m Run 21 KB Swings 12 Pull-ups   But we all know this is a dirty trick and this workout turns into a giant suckfest pretty quick! Any workout that takes you to this place is mostly through the glycolytic system. This system is relied upon to produce increased amounts of power for semi-sustained periods of... read more
Brace Yourselves, The Open is Coming

Brace Yourselves, The Open is Coming

How to improve your chest to bar pull-ups   We have all been there. We finally get pull-ups and can RX workouts with them in it. It’s a huge milestone for any CrossFit athlete! Then coach decides to up the stakes a little bit and throw in chest to bar pull-ups! Why coach? Why!? Well there are many reasons why we do chest to bar pull-ups but one that is common to most CrossFit athletes is “THE OPEN IS COMING!.” We have put together a few helpful tips for you to achieve your goal of chest to bar pull ups so when they do pop up in workouts you can knock them out with ease!!   First thing first before any training begins we must mobilize. A great way to get your shoulders and body ready for chest to bar pull ups is grab a foam roller and a barbell!! Below you will see the pictured set up. The foam roller is placed right below the shoulder blades and the athlete keeps their hips up (Photo 1). Once the athlete is in this position they reach back and grab the barbell with straight arms (Photo 2). Once the athletes arms are straight they will lower their hips down to the ground and straighten out their legs (Photo 3). It is very important to keep the hips down and arms straight during this stretch. Hold the end position for :30-:45 Seconds. Repeat as needed and BREATHE.               Chest to bar pull ups involve a great deal of strength and power. We must get stronger. A... read more
Mobility by Coach Hakeem

Mobility by Coach Hakeem

Hello All, Quick reminder!!! The first Mobility Class will take place this Sunday, December 4th at 11am. Please keep in mind the class will coincide with open gym. Members at the box for open gym, as always, please be considerate of the space and resources at the box and giving preference to whoever is attending a class. What can I expect? Each class will start out with a short series of Joint mobility to lubricate joints, dynamic flexibility to stretch/activate the muscle, and motor flexibility. Think of this as the equivalent of the warm up/stretching in our regular classes. Following will be the mobility session which will focus on one or two areas of the body. This week, we shall focus predominantly on the shoulder and a bit on the lower back. The mobility session will utilize any and all resources that provide us with added benefits. This includes but is not limited to lax ball, foam roll, IT bands, and some body weight movements you may recognize from your daily Rom Wod sessions. What are some benefits of mobility? Benefits of mobility include increase strength, prevents injuries, and better range of motion. How often should I work on my mobility? Every day if possible or at the very least every time you attend a wod. Although the mobility class is only once a week, feel free to use or perform any of the movements throughout the course of the week. Our goal is to empower our athletes. The warm up and stretches done at the beginning of each class is designed for the general population. However, we all... read more

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