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Lake George CrossFit is more than a gym; it is a friendly and encouraging community of members achieving their fitness goals.

By our gym catering to no one, we cater to everyone. We have members ranging in age from 14 all the way to early-70’s.

Stay tuned for announcements. Our members are high school and college students, working professionals, busy moms and dads, and retirees. Home page for Lake George Cross Fit. Take some time to look around our website, however, the only true way to understand CrossFit is to experience it yourself. Everyone starts with a complimentary assessment training session. We invite anyone interested to come in to find out first hand why the quality of the coaching and programming provided by Lake George CrossFit separates us from the rest. Contact us to schedule your free introductory assessment session. The purpose of our assessment is educational for you and informative for us. Expect to learn about what CrossFit is, discuss your fitness goals, explore your workout history, and finally participate in a brief CrossFit workout. After your assessment, you can choose to come to any of our classes. These classes are 60 minutes in length and run six days a week. Group classes provide an excellent mixture of individual coaching and group motivation. Our members get to know one another and make coming to class fun. Please check our schedule, rates, and FAQs. This should help to answer any basic questions you have about CrossFit and our facility. It’s time for our annual Murph Challenge event and this year Lake George CrossFit has become an official host of the The Murph Challenge! A cool feature of doing The Murph Challenge at an official host site is that you’ll have the opportunity to see where your Murph time stacks up against all other participants from official host sites. Also, all the donations will go directly to the scholarship fund established in his honor. Please get signed up ASAP by going to the official Murph Challenge website and make sure to list Lake George CrossFit as your affiliate! This year with your registration you will receive a Murph Challenge t-shirt or tank top via Forged clothing. There is a small fee for registration but your t-shirt is included. We will not be asking you to raise any other funds. If you would like to donate additional money, we will be more than happy to direct you through the proper channels. If you are not familiar with Lt. Michael Murphy, please take a moment and read the link provided. Here are some important details you’ll need to know to participate this year: Where: Lake George CrossFit When: Saturday, May 30th at 9am (because so many people are out of town at the CrossFit regionals we will have it this week to maximize participation) The Workout: MURPH 1 MILE RUN 100 Pull ups 200 Push ups 300 Air squats 1 MILE RUN (20 lbs weighted vest optional) Or you may choose to do: MINI MURPH .5 MILE RUN 50 Pull ups 100 Push ups 150 Air Squats .5 MILE RUN You also have the option of teaming up if you feel the workout is too much for you. Finally, the Murph Challenge should be finished around lunch time. Plan to celebrate and honor our American Soldiers afterwards with a good ‘ole BBQ. In order to feed all the hungry CrossFitters we ask that everyone bring something to share. We will have a sign-up board to help us stay organized!

November Programming

A new month brings some tweaks to our daily programming. Here are 3 things to know about the programming for November:   We will be starting to emphasize overhead squats. This could mean heavy OHS or more OHS in metcons. This is designed to help you improve your snatch and here’s why. What if I gave you some chicken, vegetable broth, noodles, carrots, and celery then asked you to make me an omelet? I don’t think it would come out very good. When it comes to comparing omelets to snatching consider OHS the eggs. You can’t make an omelet without eggs and you can’t expect to be good at snatching without a good OHS. Last month of heavy lunges. We are doing 8’s for reps and since it’s the last few weeks ensure that the weight is very challenging as your progression stops here. The idea behind lunges is not to just make you sore. We are developing strength unilaterally with the goal of decreasing the muscular asymmetries that exist in the body. Adding bench press in for our major heavy pressing movement. This movement when done well improves front deltoid strength, triceps strength, and pectoral strength. Some of these muscles are heavily involved in pressing or jerking heavy weight overhead. Please work with your coaches to ensure you are doing the lift properly and always use spotters! Some of these changes are implemented this week and some next week. Set some new goals and a plan of how to achieve them!!!

CF Games In-house event

On Saturday, August 11th we will be having an in-house competition at CrossFit 12866 based on the CrossFit games. CF12866 and LGCF members will compete individually in an event from 8-10 AM with workouts inspired by or directly from the CrossFit games. Normally scheduled class at CF12866 will be cancelled. Please keep in mind it is perfectly acceptable to scale workouts to your fitness level so don’t let workout difficulty or movements hold you back from participating. Please sign-up on the whiteboard at the gym if you plan to participate. Keep a close eye on the CrossFit Games this weekend to see the potential workouts you will be up against!!!

Strongman Event

It’s time to do it again! Our last Strongman/woman event was a ton of fun so we are reloading with different events this Saturday! Reminder: there are no normal classes this Saturday at LGCF, the strongman event is open to anyone looking to get in their workout!!!   What: World’s Strongest Man and Woman Contest Who: Any active member at LGCF or CF12866 When: Saturday, July 14th at 8:00-10:00 AM Where: Lake George CrossFit (238 Bay Rd, 12804) Why: Because you are badass and deserve an opportunity to show it!!!   The strongman movements were born from ancient rituals and tasks. From lifting a massive stone as a right of passage into manhood to carrying water and feed to livestock. These movements evoke primordial spirits and spark primal emotions…not to mention they are just plain fun! Today strongman movements provide us with varied ways to improve and prove our fitness. On Sundays at the LGCF Strongman class (or maybe we should call it the strongwoman because the class is usually dominated by some very strong women!) we get down and dirty with all sorts of strongman movements. Athletes usually leave sweaty, filthy, and smiling with the incredulous feeling of what they just accomplished. To that end, we would like to introduce the Lake George CrossFit/CrossFit 12866 World’s Strongest Man/Woman Challenge. We are designing up to 8 events to determine the strongest man and woman of LGCF/CF12866. There will be a minimum work requirement in a couple events, more will be released as we gauge the level of participation. Strongman sometimes favors the larger taller athlete and at other times the smaller quicker man or woman has the advantage. Across 8 events we plan to find the strongest and most well rounded strongman and strongwoman. All spectators are welcome to help cheer on the contestants as they summon their own ancient powers of strength to complete the Herculean tasks. Please sign up on the whiteboard if you plan to participate. Anticipated events include: Deadlift ladder Farmers carry Axle bar oh for reps Stones in 60s Hand over hand vehicle pull Strongman Relay Max OH hold Squat event

Buck Mountain Hike

Just a reminder that there is a group hike up Buck Mountain this Saturday. The weather is going to be warm and sunny so it should be nice. What: Buck Mountain is a moderately difficult but very rewarding hike overlooking Lake George. Who: All members are welcome to join (LGCF and 12866). When: Saturday, June 16th at 8:00AM Where: We will meet at Buck Mountain trailhead parking area, feel free to carpool with others that are going.   Some things to consider: Bring water, hiking is more fun when you are not dizzy and worried about passing out. Footwear: you can definitely wear sneakers but if you have hiking boots or light trail sneakers they will help your knees out a bit. However, don’t let your footwear hold you back from going. It’s a good idea to bring bug spray, sunscreen, a windbreaker in case it’s windy on top when you’re sweaty, and a snack for the top.

Why do we pause?

We have had some questions related to why we do pauses when Olympic lifting. I wanted to share some information to help you understand the importance of the drill and what you should be looking to accomplish when using pauses in our strength cycle. Why do we pause? Strength in Key Positions – Using pauses in key positions will strengthen you isometrically more so than with regular lifting. If you aren’t strong enough isometrically to hold the body in perfect form at the most important points in the range of motion, that’s where your form will break down when under maximal loads. For example, if you can’t maintain a tightly arched back when the bar is just below the knees in a pull, this weakness will manifest itself as a sticking point when you attempt maximal weights. The stronger you are isometrically at those potentially weak positions, the less likely you are to have a form breakdown. Now, when you lift regularly you build momentum gradually throughout the movement, and the momentum can help you blast through the key positions. Likewise, the use of light weights will allow you to compensate for being weak in those positions, but not so with big weights. The stronger and more solid you are in the key lifting positions in a movement, the better your performance. Strength to lift the barbell – Most of your strength should be built via regular sets (no pauses) on the big lifts. However, the strategic use of pauses can help strengthen weak parts of the range of motion. When you lift submaximal weights (85% or less), you’re able to produce a lot of momentum from the start. As a result of this momentum, the body becomes “lazy” during some points in the range of motion. It ends up reducing muscle at those points because you don’t need maximal force production. As a result, the body learns to modulate muscle activation in such a way that you develop weak zones that end up being sticking points while using heavy weights. A lot of sticking points are due to suboptimal […]

Improving T2B

Some common problems I see with toe-2-bar each week are that members have not developed the prerequisite strength to kip T2B effectively, losing active tension while bringing your feet down from the bar, and not understanding the relationship your chest, hips, and feet should have to the bar in order to effectively perform the movement. Prerequisite strength: as with every CrossFit movement there is a progression to being successful. Strength should be built through a strict range of motion before adding a kip to the movement. While it may be an aggressive prerequisite for kipping T2B, I feel if you have 5 consecutive strict reps that learning to then kip the movement will be much easier. I commonly see frustration in the gym from people trying to kip movements that they cannot perform strict for even one rep. Get strong by doing the movement strict and then develop the skill of kipping; don’t think of kipping as a shortcut to do a movement sooner. Active through the entire range of motion: when kipping a T2B getting your toes to touch the bar is only half the battle. I frequently see people swing their feet up to the bar for a successful rep only to allow their bottom half to drop like a sack of potatoes on the return back down. This turns your kip into a swing and nullifies any efficiency you could hope to have in the movement. Instead, once your feet reach the bar you must actively bring them back down through the same path they went up. The entire movement is active on your part, there is no passive portion where you are taking a break. Relation of chest, hips, and feet to the bar: there is a reason we practice our hollow and arch positions each week as they are the building blocks for kipping T2B. During effective T2B in the bottom position your feet are behind the bar and your chest is in front of the bar. Conversely, in the top position your chest is behind the bar while your feet are in front of […]

Front Squat Grip

How many fingers should be on the bar when you front squat? The answer depends largely on your flexibility. When new members start front squatting I assess their mobility restrictions and often tell them to use a two finger grip when front squatting. This allows elbows to be in good position and to get the bar on their shoulders instead of in their hands. However, I also tell new members, while I tell you this is correct today I reserve the right to tell you something different in 30, 60, or 90 days. This is because learning with two fingers may be the easiest but it doesn’t mean it’s the best way to hold a bar when front squatting. As seen in the pictures above of world class weightlifters, Mattie Rogers and Dmitry Klokov, actually having a four finger grip is something you should aim for. This is because you want to activate your thoracic spine musculature when front squatting as much as possible. You don’t often miss a front squat because the weight is too heavy for your legs to squat. If we put the same weight on your back, squatting it would be no problem. The issue is losing your posture and leaning forward; the bar moves too far forward of your center of mass and you miss the lift. Activation of your thoracic spine musculature helps to maintain your upright posture. If you have been a two finger gripper for a long time I can promise you this change will feel odd. However, if you have the flexibility to grip the bar across your calluses for the entire movement I highly recommend making the change to improve your front squat long term. If your flexibility limits you to two fingers that is okay but please realize you should be improving your mobility and striving to improve your grip. Watch the following video from former Olympic gold medalist, Aleskey Torokhtiy, for a brief discussion and demo of the front squat. Make sure to turn the subtitles on!

Holiday Hours

Just a reminder on the holiday hours that were posted at the gym: Sunday: 9:00 AM: normal CrossFit class 10:00 AM: Strongman Class Monday: 8:00 AM, 10:00 AM, and 5:30 PM Please plan accordingly!

Tips on double unders

When double unders are done correctly they look so easy but if you don’t have double unders they might be the most frustrating movement we do in CrossFIt. For those of you that don’t have them yet please don’t quit and automatically do single unders every workout. While it can take a long time to understand the movement and get the timing down, I do feel everyone is capable of doing doubles. While I won’t name names there are some great examples of people in the gym that had to work on doubles for a long time but now do them regularly in workouts so don’t give up! Keep in mind like most movements we do there is a progression to achieving them. Double unders are no different, the obvious prerequisite to double unders are single unders. However, these singles must be smooth, not take much effort, and the technique must be highly repeatable. If you can’t do 100 consecutive singles staying in the same place with your eyes closed (literally…it helps you feel the weight of the rope and its location in space) and finish with little to no fatigue you need to keep practicing singles before worrying about doubles. However, if you are ready for double unders I have bad news for you…there is no magic trick to doing them. The people in the gym with the best doubles have simply practiced and continued to refine their technique. My most important tip is to make your process very repeatable by minimizing wasted movement. The jump for double unders must be vertical, no donkey kicking and minimize any piking. Keep your elbows very close to your ribcage which keeps the rope the proper length. Your hands should be slightly in front of your body. If your hands drift behind your midline you are pulling the rope into your feet, conversely if your hands are too far in front of your body the rope hits the ground in front of you and bounces into your feet. If your elbows drift away from your ribs you are shortening the rope and […]

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Lake George CrossFit

Lake George CrossFit is more than a gym; it is a friendly and encouraging community of members achieving their fitness goals. By our gym catering to no one, we cater to everyone. We have members ranging in age from 14 all the way to early-70’s. Our members are high school and college students, working professionals, busy moms and dads, and retirees.

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238 Bay Road
Queensbury, NY 12804
info@lakegeorgecrossfit.com

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