Workout of the Day
Clean & Jerk
Find your 1 rep max.


3 rounds for reps of:

1:00 ME Front Rack Barbell Step-ups 20? box 95/65#
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Post your scores to the Whiteboard.


Clean and Jerk: 2 of the 3 Olympic Lifts done in combination.  Watch the video…yes, there’s a video, that’s why the words “Clean and Jerk” are highlighted.  You’re welcome.

1 rep max:  one repetition maximum….the most you can lift one time.  You’d like to lift more, but you can’t.

Conditioning:  The part of the workout that makes your heart feel like it might beat right out of your chest.

Rounds for reps:  a set of exercises where you total up the repetitions of exercises that you are performing.  More reps means a higher “score” or better performance provided the reps are done with proper standards of movement and good form.

ME: Maximum Effort….the most you can do.

Front rack barbell stepups:  Holding the bar like you do for a front squat and stepping up onto a box.  Watch the video….yes….see….it’s highlighted…yes..there you go!

C2B Pull-ups:  Being that ordinary pull-ups are chin-over-bar, C2B can only mean one thing: CHEST TO BAR.  That’s not chest-almost-to-bar or chest-near-bar, by the way, it’s CHEST-TOUCHES-BAR also known as CHEST-MAKES-CONTACT-WITH-BAR.

UB: UNBROKEN.  All in one shot.

Handstand Hold:  Holding the handstand position against the wall.  We have several variations for ladies and gentlemen of various levels of strength.  There is something for everyone.  Good, clean fun for the whole family!



It has come to our attention that some of you are cherry-picking workouts.  That means you decide to train if you like the workout.   The problem with cherry-picking is you avoid the things you probably need to spend time with.  The other problem is we, the coaching staff, try to get you to extend your zone of comfort.  Extending your zone of comfort makes you physically better, but more importantly is makes you mentally stronger.

Why would you deny yourself the opportunity to become mentally stronger?

While the coaching staff would like you to stay the course and follow the plan we have never told anyone who was adamant about NOT doing part of a workout that they couldn’t skip it or modify it.  We work around injuries and conditions when it’s necessary.  Sometimes an athlete comes in to train, but they’re not feeling 100%.  It’s never been a problem to scale or modify.  Not a single person was ever made to feel bad about this.  We would rather you train than not train because you didn’t like that there was a run or burpees in a workout, as long as modifying doesn’t become a habit.

Fortunately most of you don’t cherry-pick and you’ll train regardless of the workout.  Hopefully I’ve cleared up any misunderstandings for the few who needed clarification.

We are in the “thinking-about-it” stage of NOT posting the workouts…EVER.  We are also toying with the idea of throwing in a week straight of running workouts, once a month, as long as the temperature is above 28 degrees fahrenheit.  We may do the same with burpee workouts.

  Of course,  the ending of cherry-picking workouts will put all these new ideas to rest.






OUTSTANDING Paleo Meals Alert!:  In case you were unaware,  the owners of Luchese’s Pizzeria in Patchogue are crossfitters at our gym.  Rich Luchese Sr. is now offering the meals that are responsible for his significant weight loss.

Luchese_Banner  There is a full color, book-style, menu at the gym.  All one needs to do to order is choose from the menu and call a couple of days before you want your dish.  We’ve had many of the meals and they are all delicious and nutritious.  If you want to take a break from cooking or you don’t cook, but want a healthy meal, this is the way to go!  See us for further details.  (The pizza is great, by the way, if you’re taking a cheat day!)


If you’re from points west or are heading west another of our athlete’s, Dan S., owns Supreme Blends in East Islip and CommackDan also offers a Paleo menu.  We’ve had several of Dan’s meals as well and they are all delicious and good for you!  (The wraps and shakes are awesome, if you’re not following Paleo strictly!)  Visit the website or see us for further details!

Supreme blends banner


DeFranco Agile 8            “The Agile 8 will make you sweat, prepare your joints, stretch your muscles, and best of all, it’ll only take ten minutes. Hell, I even do it on the days I don’t train.“—Joe DeFranco for

4 Responses

  1. Jen

    I think “cherry picking ” workouts is definitely something I may have done to avoid the fear of wondering how it’s possible to complete the workout. But have pushed through or modified the workout with success. Definitely not easy but a lot better at burpee then I was before . Incorporating running sounds like a good idea 🙂

  2. George Demetriou


    Thanks for your input!

    I get the “fear” aspect of the workout. The truth is just about everybody who does CrossFit has that same fear. The difference is many will “allow” the fear to challenge them. In fact, having the fear element in your training is one of the best things about CrossFit workouts. Facing the fear is how mental toughness is developed.

  3. Katy

    You know what they say: you can pick your friends, you can pick your nose.. But you can’t pick your friends nose or workouts at Crossfit.. Isn’t that right George? 😉

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