Workout of the Day
5X1 Snatch @ 90% – rest 1:30-2:00


4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.

Post your scores to the Whiteboard.




The Northeast Masters Throwdown 2014 is now accepting registration for the competition!  If you are interested please register as soon as possible.  This one will sell out quickly if they have a response like they did last year.  Click here to register or for more info!  This is for 40 year-old and over competitors only.


long island takeover

For the rest of you interested in competing, or if you are of “Master” age and don’t want to travel to Connecticut, you can compete close to home at the Garage Games Series–Long Island Takeover, January 25 & 26th 2014, in Brentwood.  There is an RX’D division, Scaled Division and Masters Division.  For more information and registration CLICK HERE!



blue collar barbell

Our good friend, Shawna Mendelson, from Blue Collar Barbell Club in Bohemia is hosting an International Powerlifting Association (IPA) competition on January 25th.   If you are unfamiliar, in the sport of powerlifting 3 lifts are performed: Squat, Deadlift and Bench Press.   If interested or if you have any questions let us know or contact:

IPA Winter Heat Push/Pull

Date: January 25, 2014

Location: Blue Collar Barbell, 140 Keyland Ct., #23, Bohemia, NY

Contact Information: 
Shawna Mendelson,, (516) 993-6378. 

Competitor Entry Fee: $80 Push/Pull, $60 Bench Only.

How To Scale “Diane” and Tame The WODS                Because of the importance attached to these workouts, people often don’t want to scale them, and even if they do, it’s a mad dash to the finish.

This is the wrong way to approach these benchmark workouts. You need to train appropriate to where you are in the development of your movement, conditioning, coordination, and mental ability, as well as your fitness and health level for any given day.”—Jeff Kuhland for Breaking Muscle

9 Responses

  1. John H


    I wasn’t aware that the Garage Games had a masters division and if I had to pick one, being that its closer I’m leaning towards that competition, and their about the same price. Just letting everyone know.

  2. George

    That’s fine John!

    Be advised that the Garage Games event is a 2 day event and there are 5 workouts in 2 days.

    As for me, I enjoy the ferry ride to and from Connecticut and the fact that the Northeast Masters competition is ONE day.

  3. John H

    Yeah I know and there one week apart. As far as traveling and my wife probably wants to go I think the garage games might be the one to pick. plus some SPARTAN representation on the island would be nice so fuck it i’m doing the garage games …. there I just convinced myself.

  4. Alex S

    alright done – at least I think because it says ticket but I assume that’s right.

    guess i should start doing more crossfit

    good luck at the Garage Games John H. – I did it last year I think and 2 days is tough – I didn’t want to come back on Sunday LOL

  5. John H

    So get this, I’m sitting on my iPad getting ready to register for the garage games and my my wife pokes her head in and says she would rather go to Connecticut WTF, I’m done after this post I never went back and forth so much oh and I’m registering for the throw down, I think…

  6. George Demetriou

    Beth–Take the ferry. Unless you have a child-like fear of ships, the water, sea gulls or what have you. Personally, I’m scared of other motorists.

    Alex—YEAH ALEX!!!

    John–I hate to say I told you so, but….
    Connecticut will be a nicer venue for your wife anyway. And, obviously, I agree with Alex. There’s a reason the Northeast Masters is a one day event. Stick with me kid!

  7. beth

    Not afraid of seagulls boats or water although i will admit rough waters will make me barf – i just dont like the cost of the boat and if traffics not bad i will drive

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