In case you haven’t heard The Long Island Takeover Competition, part of the Garage Games Series, was brought to a screeching halt by the Fire Marshals.  We have so many unanswered questions about this whole competition.  We’ll probably never get answers to most of them, but suffice to say this was one of the most unprofessional events I’ve ever had the displeasure of witnessing.

I feel bad for the competitors, especially Matt M., Brad, Jay and Chris P. because I know how much work they put into their training and how enthusiastic they were to compete.  Nothing is more disappointing than preparing and then not being able to compete through no fault of your own.

We’re proud of the guys anyway.  When it was their turn to step up they did so and they gave all they had.  Nothing can ever ruin the effort of a prepared athlete.  It also gave them a taste of what a real competition will be like.  As Matt M. said to me, “When we were competing it was fun.”  Matt had a good chance of winning the Scaled Division.

I’m hoping the potential competition promoters and organizers learn from this event and we never have a repeat of this mess.


Speaking of competitions……’s time to register for the CrossFit Games Open.  The Open WODs will be released every week for 5 weeks starting February 27th.  We are a registered affiliate which means you can do the WODs right in the gym.  You’ll submit your results and we will verify them.  The cost to participate in the Open is $20.00 paid to CrossFit.  Your weekly scores will appear on the CrossFit Games site where you will see where you stand compared to the others, in your division, your region and in the world!  The top men and women in the North East will move on to the Regionals.

2014 CF Games registration photo


INTERMITTENT FASTING KILLS MUSCLE           “Most IF plans tout the benefits of fasted weight training. Some suggest 10 g of BCAA during training. But according to the study, consuming leucine (BCAA) without ample carbohydrate present prevented protein synthesis. In other words, any possibility of gaining muscle is eliminated when training in a fasted state, even when consuming BCAA.“—


THE MAGIC IS IN THE (QUALITY) MOVEMENTS    “If you are getting paid or sponsored (or have a reasonable opportunity to get paid or sponsored), then you have legitimate grounds to consider CrossFit a sport. But otherwise, it’s just working out. However, adding competition to the workouts is great and a big part of what makes CrossFit so effective. It adds a sense of focus rarely seen in workout programs…. —-Chris Sinagoga for Tabata Times



Workout of the Day
7X1 Snatches @ 70-80% (do not go above, make every rep perfect) – rest 60 sec.

For time:

20 HSPU (Handstand push-ups)
50 Double-Unders
10 OHS 125/85#  (Overhead squats)
10 OHS 125/85#
50 Double-Unders

Post your scores to the Whiteboard.

9 Responses

  1. Nick Kelly

    That is sad news. Congratulations to you guys anyway. I saw the pictures from the event and you guys looked like you were getting after it. Nice job to all.

    Sorry I have been MIA to those wondering. I will see you guys this week. Preparing for my move.

    Keep up the good work Spartans.

  2. Jay

    Although the Long Island Takeover was shut down on the second day, I’d like to thank all of you who supported us before, during and after this competition. Special Thanks to my my fellow competitors Matt, Chris and Brad. You all did an outstanding job.

    Special thanks to Lisa, who during the first event, (5 Min. 1 RM Clean)jumped right over the steel gates, ran out into the ring and did what she does best, coaching me and pushing me to get that weight off the ground. Awesome doesnt even come close to describing you Lisa. (Nothing was going to stop Lisa from going over that gate, not even an army!!)

    George, Thank you for your coaching before the event and support during the event.

    Also, thank you Kelly C, Kelly R, Melissa, Nicole, Sean, Barbara,Janie, Maria, Tatyana, Beth, Denise and Lillian (If im missing anyone its because I couldnt see you – It was a bit overcrowded!!!)

    As bad as the event was run, I can assure you that when it was over, all four of us said “OK, whens the next Competition, and when are we going to start training for it”

    If was great to compete with you four guys, Thanks.

  3. John H

    Jay, well said. The next competition is the CrossFit open!, I’m in and hopefully all of you guys are as well and the training starts now.

  4. Kelly R

    Well said Jay! We were happy to be there and cheer you guys on! You all did awesome, I gotta tell you it was even awesome watching you guys in our box preparing to compete. Good job!

  5. Jade

    I just read through the article cited in the TNation post, and the TNation author makes a HUGE leap in saying the IF leads to muscle atrophy. All this article demonstrated was that you can prolong muscle protein synthesis by taking certain supplements 2 hours after eating. Not to say that IF or fasted workouts will or will not lead to muscle atrophy, but this study certainly isn’t enough to come to any hard and fast conclusions. Hopefully further research will be done on the topic because it would be interesting to see the results. There has been a good amount of research on a variety of positive effects from IF such as insulin sensitivity, the cardiovascular system, aging, and disease prevention… so I wouldn’t throw it to the wayside completely. One also needs to take into account the type of IF, length of fasts, and other variables. It is frustrating to see individuals construe good information so blatantly. Alright, rant over haha. Personally, I just started prolonging my nightly fast until the early afternoon, and I’m interested to see what the outcomes are, if any : )

  6. George Demetriou


    Thanks for the kind words!

    When you look back on this the main thought will be that you stepped into the arena.

    Well done!

  7. George Demetriou


    I agree with you. I don’t always re-post articles I agree with. Sometimes I’ll re-post because it’s another view. There are some nutritional experts I respect that are in favor of IF so I understand it can’t all be bad.

    I’ve said it time and time again: Some diets will work for some people, but not everyone. Be informed, experiment and stick with what works for you, discard what doesn’t.

    We have athletes who have used or are using IF effectively and some who it didn’t work for. I’m just trying to facilitate with the discovery process.

    Thanks for your comment. Hopefully I can disagree with someone soon. I’m just itching for a good debate!

  8. lisa

    Thanks Jay for your kind words! the truth is you guys are the story for it takes a lot of courage to step out of your comfort zone to do a competition ..kudos to you all! You went out and did wht waa asked of you..regardless of the outcome you guys went out and gave it your best! COngrats on a great step up and for putting in the hard work…their will be more so edont let this experience take anything away from all your efforts! GREAT JOB GUYS!

    see ya at the gym!

  9. Jade

    I completely agree George, I definitely dislike when people make hard and fast claims about diets that are applicable to the entire public. It just isn’t true. I learned that the hard way unfortunately. I respect you posting articles that you do and don’t agree with, that is the best way to stay unbiased. Thanks for posting great links each day, I dig it. And yes, experimentation is key – I’m hoping to see some good results – but if I don’t, I’ll be honest about it!

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