We had a great turnout for the 16.1 viewing party last week and looking forward to doing it again this Thursday night. Hopefully I will have the bugs worked out with the projector and we will have it on big screen. Join us for the announcement of 16.2 followed by Björgvin Guðmundsson vs Dan Bailey.
The 2016 CrossFit Open open’s up with what’s going to be a great workout and test of fitness. AMRAP 20 25′ Overhead Walking Lunges 8 Bar Facing Burpees 25′ Overhead Walking Lunges 8 Chest to Bar Pull Ups Tips for 16.1 #1 Use time to your advantage! If you’re trying to decide whether to scale or go Rx, think of this. It’s a long workout, but it will end at 20 minutes. That’s a ton of time. Even if you did 1 rep every 10 seconds that would be 120 reps! And 10 seconds is a long time to do 1 rep. If you do 1 lunge at a time, 1 chest to bar pull up at a time, you’ll still get far into this workout and it will be so fulfilling and rewarding. #2 Lunge like you mean it! Be diligent about your lunges. Make them count. When the bar is overhead keep it overhead and make each rep count. If you step forward and get a no rep, it’s hard to step backward and every time the bar drops on the ground, it’s most likely a 10-20 second breakdown. Instead, put a lot of focus on your lunges and make sure they count and that you’re hitting the standards. “Rest” as you chip through the burpees. #3 Be Strategic! 20 minutes of high intensity work is long. Plan your time well. At some point of the workout your going to stop to catch your breath, set a “countdown clock” and try to count out loud. How long do you really need until you can do another burpee? Pick the bar up? Do another pull up? You’d probably say 5-10 seconds. But in the workout what feels like a 5-10 second rest is actually 15-20. Count down out loud 5-10 seconds. When you get down to 3, get yourself ready, when you get to 0, pick the bar up, get another rep, get back in there! Keep a plan and strategic breaks! What to Stretch and Warm Up? In addition to your normal warm up consider adding these. #1 Loosen your […]
Ok last chance to sign up for the 2016 CrossFit Open guys. I know there are a lot of members who are hesitant to sign up or haven’t for a variety of different reasons. Perhaps you think you’re not good enough, don’t want to CrossFit competitively, don’t want to pay the $20, aren’t sure you can make it every week, were considering it, until everyone has been so damn annoying about trying to make you sign up …. now you’re NOT going to just to spite them. In the end, it is 100% your decision. But before you make up your mind to skip the 2016 Open, all I ask is that you take a couple of minutes to read this article Why you’re breaking this CrossFit Athletes Heart because whatever “level” or “type” of CrossFitter you are, I think that the Open is something every CrossFitter should experience, at least once. This year we thought we would try something new by keeping the gym open for the Thursday night announcements. We plan to have each Open workout announcement on big screen at the gym. Thank you to our member Kris Johnston for lending us a projector to use over the coming weeks. We will get things kicked off tomorrow night with a 16.1 viewing party at the gym. We will setup the projector following the completion of the 6:30pm class, so I hope to see some of you. Details: 16.1 announcement Chyna Cho vs Emily Abbott viewing party Thursday 25th 8:00pm. Workout will be held on Friday 26th during the 6:30pm Class and Saturday 27th during the 8:00am and 9:00am classes. 16.2 announcement Björgvin Guðmundsson vs Dan Bailey viewing party Thursday 3rd 8:00pm. Workout will be held on Friday 4th during the 6:30pm Class and Saturday 5th during the 8:00am and 9:00am classes. 16.3 announcement Shawn Ramirez vs Nicholas Paladino viewing party Thursday 10th 8:00pm. Workout will be held on Friday 11th during the 6:30pm Class and Saturday 12th during the 8:00am and 9:00am classes. 16.4 announcement Katrin Davidsdottir vs Sara Sigmundsdottir viewing party Thursday 17th 8:00pm. Workout will be held […]
As many of you may be aware, one of our members, Otto Miller suffered a tragic accident last month at college that has left him paralyzed from the waist down. Currently he is in the hospital at school awaiting transfer to a rehabilitation facility and ultimately coming home to Queensbury. According to updates, Otto is in high sprits given his circumstances. Otto was an active member at LGCF this past fall and early winter. He came to us looking to build some strength for his upcoming college hockey season. Otto is part of the Lake George CrossFit family. We take care of family, no matter what. We thought it would only be fitting to host an event to help him and his family, displaying the amazing support of our local CrossFit community. Therefore, we are asking all of you LGCF members, friends and family to attend our fundraising WOD to raise money for the Miller family. This money will be utilized to help offset the cost of his rehabilitation, support, etc. We are asking that you sign up at the gym and state that you are either attending to do the WOD or attending to spectate. We are also asking for a $20 donation upon sign in. It is not mandatory at all to donate and please DO NOT feel obligated. I fully understand that it may not be possible for you to donate. However, that being said, I know very well just what the LGCF is capable of raising when it comes to fund raisers. I’m asking all of you to please seek donations from your friends, family and peers. Make them aware that you will be put through a challenging workout in honor of Otto for their donation. In true Lake George Crossfit fashion, and knowing Otto…we will be hitting a hard WOD and throwin’ down in his honor! WOD “Otto” to be posted soon. Hope to see all of you at LGCF on Saturday February 20th at 7:30am ready to work… Details: What: Work out of the Day “Otto”. Where: Lake George CrossFit, 238 Bay Rd. Queensbury, […]
By Kevin Ostrander Hello LGCF members! We have had requests on a number of occasions around having the opportunity to work on your Olympic lifts. We are excited to announce that this Saturday January 30th Lisa and I will be holding a FREE Olympic Weightlifting 101 Seminar from 8:00am-10:00am at the gym. There will be no normal CrossFit classes so take advantage of this opportunity to fine tune your skills or learn some new ones. The purpose of the day is to teach both the Snatch and the Clean and Jerk. Whether you are just starting out or looking to expand on your current knowledge base, this seminar is a great learning opportunity, so please consider participating. The focus is on participants experiencing the basic positions and learning the foundational technical points to properly perform the lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete. Learning Objectives The proper stance, grip and positions for the snatch, clean and jerk. The Burgener warm-up, skill-transfer exercises and the rationale for each component. Common faults and corrections for each lift, with opportunities to coach other participants in the lifts. Attendees will also have the opportunity to perform the snatch and clean & jerk under actual working loads and receive feedback, coaching and corrections from Lisa and I throughout the session. I look forward to seeing you on Saturday!
By Kevin Ostrander: Now that we have had a few days for the dust to settle on the announcement of our partnership, I want to take a moment to weigh in with some additional comments. First I would like to thank Dirk for trusting Lisa and I and providing the fantastic opportunity of growing the LGCF community together. I can honestly say, we both feel honored to be able to collaborate with Dirk and collectively look forward to bringing the LGCF membership additional products and services to help you achieve your fitness goals. Lisa and I, like all of you, have been members enjoying the programing at Lake George CrossFit and have learned that we lift weights, a lot! As Dirk indicated in his last announcement, we should expect some small refinements, all for the greater good of the membership. This past week, the addition of “Skill sessions” has been very well received and as a coach, I can say that teaching rope climbs, tall snatch and the atlas stones was some pretty exciting stuff. We had number of “firsts” for members this week and with that came a lot of excitement in the gym. More importantly, working on things that are outside of our comfort zone is what makes you more fit. We plan to have plenty of time for Oly weightlifting at LGCF and we will continue to be the strong weightlifting gym we have all come to love. For those who have been participating in the Saturday Morning Winter Partner Series, the gym has been electric! Too many PR’s, firsts and outstanding efforts being made to single out anyone in particular. I couldn’t be happier with the participation from the members. The programing has been creative, challenging and even a little lucky with getting a 1 mile run in during Week 1. There has been great overall camaraderie amongst the members that happens only when we as the LGCF community get together in the gym. With that being said, the 2016 Open is right around the corner. We will run the open workouts for those 5 consecutive […]
By: Kevin Ostrander Mark your calendars folks! We will be holding our Barbells for Boobs fundraiser on October 24th. Everyone that plans to participate needs to join our team on the official fundraising website. Our team goal has been set at $7,500. There is plenty of time to raise funds, our goal is lofty but let’s do all we can! I am secretly hoping to beat last year’s fundraising which was just over $11,000.00. In 2009, the first Barbells for Boobs event was held in a parking lot in Corona Del Mar with 60 athletes from 3 local CrossFit affiliates. Since then, Barbells for Boobs has grown exponentially and now involves more than 45,000 participants across 1300 affiliates in 23 countries! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Their aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life. We at LGCF have breast cancer survivors and many people who have been affected by the disease. You don’t have to participate in the event to raise money. Anyone can join our team or donate. Start asking friends, co-workers, and family members to donate for this great cause. FIRST, GO TO the official Barbell for Boobs website. To create your a page Click on SIGN UP TODAY…then JOIN OUR TEAM….look up LAKE GEORGE CROSSFIT…and join From there you can send your page to as many people as you know… (all those facebook friends and such) and they can help you raise money. If you raise $80, which covers one mammogram, they send you a support team t-shirt.
By Lisa Ostrander: Kevin and I had the good fortune of attending a CrossFit Olympic Weightlifting seminar with one of coach Glassman’s first athletes, Josh Everett. Josh is a CrossFit Games athlete, National Olympic Weightlifting competitor, and Strength and Conditioning coach. We learned that he started “Lift Up Luke”, a fundraiser for his son who was diagnosed with autism. The goal of the “Lift Up Luke” fundraiser was to bring awareness to The Autism Tree Project Foundation which supports early diagnosis, treatment, and parent education. The event is now in its 3rd year and has been renamed “Lift Up Autism”. On Saturday, September 19th, during the 8 and 9am classes, we will be participating in the “Lift Up Autism” WOD “Luke” at Lake George CrossFit. The workout is: “Luke” 5 min AMRAP 4 Power Cleans (155/105) 24 Double Unders 10 Pull-ups Please come and join us, it’s for a great cause, free to sign up, and the workout is easily scaled to any fitness level. When you sign-up you will also have the option to purchase a shirt or donate if you’d like. Most of you are already aware that the CrossFit community is known for supporting causes and LGCF is always participating in great events. This is something I am very proud of because we are such an amazing group!! I am looking forward to seeing you all, let’s have some fun!!!! Don’t forget to sign up.
August 26th By Kevin Ostrander I wanted to give you all a heads-up on a really fun online competition that’s now open for registration. It’s called The CrossFit Team Series. Last year, we had one team from LGCF put their toes in the water and do this competition. The unanimous consensus from Lisa, Katy, Jeremy and Rick was that doing the Team Series was a ton of fun! It’s a lot like the Open, where workouts are posted and you have a certain time frame to do them, but this time the competition is a team one, with two men and two women. Also like the Open, the workouts are very approachable and will challenge you regardless of your fitness level. There are Rx’d and Scaled workout options. However, if you do one workout Scaled, it doesn’t mean you have to do all of them Scaled (you can mix and match). There’s really no downside and this will satisfy you no matter what your fitness-related goals are. If you’re just doing this for fun, this is going to be right up your alley. If you want to see how you stack up against the hard-chargers out there, this is going to be a great test, too. The Team Series takes place over two weeklong periods, which gives you plenty of flexibility for you to get your workouts done. The workout completion window runs on a Tue-Mon time frame. The first set of workouts (we don’t yet know how many will be released) is released on Tuesday September 8th and must be completed no later than Monday September 14th. The second set of workouts is released on Tuesday October 6th and must be completed no later than Monday October 12th. You can do the workouts at any time and you can do them as many times as you want. I’m already registered on a team that’s doing this just for fun (aptly named LGCF Team Swole Train). Lisa and Katy have returned to do it again this year with Keenan stepping in for Rick’s absence and I am going to try […]
As promised we will be doing a Hero workout during our only class on July 4th (it’s at 8am but you already knew that?!). Expect a pretty normal class; you should plan on a group warm-up, some midline stabilization, a little weightlifting, and the met-con. The workout is challenging but very fair! So file your calluses, bring tape if you’re prone to ripping, and be ready to run.