CFA October 2017 Newsletter

CFA October 2017 Newsletter

Month of September in Review: 

September #CFAMILY Social:  

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On Friday September 22nd, some of our #CFAmily put on their street clothes for a night out at Twin Elephant Brewing Company (aka old Annex Location). It was good being able to socialize with everyone outside gym doors. We are hoping to set up another social event some time in the near future and hope more can join! 


Battle in the Burbs Bros & Hoes - Male/Female Partner Comp:  

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On September 16th, our dynamic duo, Jamie Cutler and Laura Stuart competed at CrossFit JTown and won the Scaled Division. We are continuously proud of the effort you guys put inside the gym and it clearly shows on game day. Keep improving, and keep pushing outside your comfort zones! 


CrossFit 908 Garden State Open 2017 - Individual Comp: 

This past weekend, our #CFAmily dominated at the Garden State Open. Coach Scott Giorgi, Laura Stuart, John Sim, and Jamie Cutler all competed and made CFA a known force to be reckoned with in the Master’s Division.

October Programming: 

As most of you may know we have completed our Squat Strength Cycle. It was uplifting to see all the new PR’s after two months of hard work. We are now starting our new strength cycle comprised of Deadlifts and Strict Press. Excited to see the new gains going forward! 

MONDAY: Metcon (Conditioning Based) & Mobility Work 

TUESDAY: Strict Press & Couplet 

WEDNESDAY: Barbell Skill & Triplet  

THURSDAY: Accessory Work & Partner WOD 

FRIDAY: Deadlift & Chipper


Upcoming Competitions & Events:

Head to Head in Hamilton - Male/ Female and Co-Ed Partner Comp (Scaled, RX, and Masters Divisions): 

Hosted by CrossFit Hamilton on October 21st at 8am

Details can be found here: https://leaderboard-lite.throwdowns.com/competition/h2h2017/

Battle of the Boroughs Team Up for Joseph - Partner Comp

(Male/ Female Teams or Co-Ed, Rx, Sx and Masters Divisions): 

Hosted by CrossFit Annex on November 4th at 8am

We encourage all of you to sign up! https://www.crowdrise.com/teamupforteamjoseph2017. All proceeds go to Team Joseph in a hope to support research costs for the fight against Duchenne Muscular Dystrophy.

For those who don’t plan to compete but still want to be involved, we would love for you to help volunteer as a judge. 

Work outs are below:  


Bill Grundler Masters Seminar: 

Hosted by CrossFit Annex on November 5th 9am to 6pm 

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WHO: The instructor is Bill Grundler,  winner of Open and Masters Qualifier 2017, 2nd place Games 2015, the oldest man to ever beat Rich Froning in a workout [Diane @ 2012 regionals], CrossFit Games commentator since 2010, founder/owner of CrossFit Inferno in central California. 

WHAT: The seminar will look into truly understanding what it means to get older, look at prioritizing our issues and which are the easiest to fix, understanding the correct way to coach and program for an older athlete, developing a champion mindset by decreasing the amount of stress in our lives and understanding how stress affects us physically and our performances, and finally developing a workout and coming up with strategies and modifications for individuals. 

Cost to sign up is $250.00 per person. 

Link to sign up can be found here: http://crossfitannex.com/masters-athlete-seminar 


OCTOBER Member of the Month: Jessica Campagna

It is with great pleasure to award October’s Member of the Month to Jessica Campagna! A 6 am goer, Jess embraces trying new movements in work outs just to get better. Not to mention, she sometimes finds herself on the short end of the stick in having to do “Partner” work outs solo, she always handles it with grace. Most of you know her, she’s super friendly and inspirational and we love having her a part of our #CFAmily. Keep improving and striving to get better, congrats, Jess! We had the opportunity to ask her a few questions:

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Question: How did you discover CrossFit?

Answer: Being a former powerlifting addict, I knew about CrossFit for quite some time but never tried it.  When my husband and I moved to Chatham, we were researching gyms and saw that CFA was less than a mile from our house. So we tried it out and the rest is history!

Q; What do you like about it? What keeps you going?

A: I like everything about it! I love the people, the encouraging and supportive atmosphere, the heavy lifts, the high intensity work, the variety, and the fact that there is always something you can work on. It never gets boring and it makes me feel confident that I could probably hold my own in a Zombie Apocalypse.

Q: What do you do for work? What are your interests outside of the box?

A: I work for a medical device company doing Regulatory Affairs, and love what I do. Basically, my job is to get products approved by the FDA. Outside of the box/work, I love cooking, home renovation projects, traveling and being outdoors.

Q: What is your workout/athletic background?

A: I discovered traditional powerlifting in 2012 and got hooked immediately on deadlift and squat. Bench press, not so much. Before that, I had a somewhat run-of-the-mill gym routine: cardio classes, some bodybuilding, yoga. But I needed something more! Powerlifting definitely filled that void. Nothing feels better than loading up a bar and getting a new PR!

Q: Tell us something about yourself that the other CFA members might not know?

A: I have 7 siblings!  We range in age from 15 to 34.

Q;  What are your favorites WODs/exercises? What do you need to work on more?

A: I'm not great at them, but for some reason I LOVE hand stand push-ups. I need to work more on my endurance in general. I would love to be able to do a muscle-up some day.

Q; What are your goals in CrossFit?

A: Honestly, my goal is to remain consistent and have fun. Simple as that. Oh, and to remain 100% injury free. I'm not getting any younger!


REMINDERS:

KETTLEBELL KITCHEN: 

Just a friendly reminder, we have been partnered with KettleBell Kitchen for the last couple months. Feel free to check out their website, www.kettlebellkitchen.com. It’s super convenient when your on the go and are looking for a healthy option. Please note, drop off location is “Annex Sports Performance Center”.

**Any suggestions, questions, ideas for events or anything CrossFit related are always welcome. You can post on our Private Facebook Page here https://www.facebook.com/groups/521628214892574/  or email Ali at ali@annexsportsperformance.com.**

CFA September 2017 Newsletter

CFA September 2017 Newsletter

Month of August in Review:  

Kill Cliff Granite Games with Team Necessary Thickness in Minnesota September 8th to September 10th:  

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Team Necessary Thickness and Coliseum Strength pictured after their last work out. Coliseum Strength, also a gym represented from NJ, were one of the teams to attend the Regionals 2017 this past year. 

Team Necessary Thickness and Coliseum Strength pictured after their last work out. Coliseum Strength, also a gym represented from NJ, were one of the teams to attend the Regionals 2017 this past year. 


Over 2,000 athletes from around the globe gathered to display their athleticism at the campus of St. Cloud State over there weekend of world class fitness for the 6th installment of the KillCliff Granite Games. Coach Ali and her teammates represented CrossFit Annex, CrossFit Bison and CrossFit Hoboken under team name “Necessary Thickness.” They finished out the weekend with a respectful 14th place finish overall out of 57 teams in the Community Team Division. Competition was fierce but their most notable performance had to be on Day 2 when they completed the “Swim/Run” Work Out with a first place finish, beating teams compromised of Regional and Games athletes.  

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September Programming: 

Programming from the month of August will continue to be the same. We will east out of our Squat Cycle towards the end of the month and phase into an upper body strength day and Deadlift day. You guys can look forward to that change in next month’s programming! 

MONDAY: Metcon (Conditioning Based) & Mobility Work 

TUESDAYBack Squat & Couplet 

WEDNESDAYBarbell Skill & Triplet  

THURSDAY: Accessory Work & Partner WOD 

FRIDAY: Front Squat & Chipper

We hope you continue to enjoy this format and look forward to seeing some new Back/Front Squat PR’s at the end of the month! 


Upcoming Events:  

September #CFAMILY Social: 

We are planning to have a CFA gathering on Friday September 22nd at Twin Elephant Brewing Company located on 13 Watching Ave, aka the old Annex Location. Please feel free to bring your families and gather for a good time! 

Upcoming Competitions: 

Battle in the Burbs Bros & Hoes - Male/Female Partner Comp (both Scaled and RX Divisions): 

Hosted by CrossFit JTown on September 16th at 8am

Details can be found here: https://conquest.sweatworks.net/events/crossfit-j-towns-bros-and-hoes/details

Members attending: Jamie Cutler and Laura Stuart

CrossFit 201 Co-Ed Classic II - Male/Female Partner Comp (both Scaled and RX Divisions): 

Hosted by CrossFit 201 on September 30th at 8 a.m.

Details can be found here: https://conquest.sweatworks.net/events/crossfit-201-summer-coed-classic-ii/details

Head to Head in Hamilton - Male/ Female and Co-Ed Partner Comp (Scaled, RX, and Masters Divisions): Hosted by CrossFit Hamilton on October 21st at 8am

Details can be found here: https://leaderboard-lite.throwdowns.com/competition/h2h2017/

SAVE THE DATE: 

Battle of the Boroughs Team Up for Joseph - Partner Comp: 

Hosted by CrossFit Annex on November 4th

SEPTEMBER Member of the Month:

Thomas Cincotta

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It is with great pleasure to award September’s Member of the Month to Thomas Cincotta! A steady 5AM’er, Tom is not one to shy away from going the extra mile. You mention adding a vest in a work out?! There is no extra thought involved, Tom is already suiting up vest and all. He is a reliable member when it comes to cheering on those around him, someone who not only pushes the needle but pushes other in his community to be the best they can possibly be. It’s fun watching him in work outs but even better sharing a “high five” and a post WOD convo. Congrats, Tom! 

Here's our interview with Tom:

Q: How did you discover CrossFit? 

A: A good friend, who is active military, mentioned CrossFit to me. Up until then, I had spent many years doing traditional gym workouts (lots of barbell curls). I researched CrossFit online and began trying out some of the WODs at a local Y with current Annex CrossFitter Mike Dalpe. We quickly ran into limits, both personal and the facility-wise, and realized we needed coaching and a box. A few “on ramp” sessions at the Annex and we were hooked. 

However, the earliest class offered at the time started at 5:30 a.m., too late for us. Mickey was willing to move the class to a 5 a.m. start. How about that? “On ramp Divas” asking to change class times before we ever did an official WOD! That says a lot about Mickey and the group of coaches at the Annex. Three years later and 5 a.m. class is still going strong!  A request for lemon wedges in the water is on the way. Divas!

Q:  What are your strengths and weaknesses?

A: All I have is cardio! Oh…and double unders. I need work on my Olympic lifts. Other obstacles include muscle ups and handstand walks. I have a long way to go, but I think both are achievable.  That being said, since joining the Annex I have made huge strides in terms of flexibility and functional strength that have made a huge difference in many areas of life. All the coaches have been great to work with and I can’t thank them enough for their help and support. Near-term, I’d like to improve my rhythm for toes-to-bar to help with speed. I’d venture to guess that most 10-yr olds can do them better. CrossFit is very humbling.

Q: Where did you grow up? What is your athletic background? 

A: I was born and raised in Long Island.  I grew up playing soccer and ice hockey competitively and played golf, recreationally, most of my life. After college I got into running; participating in NYRRC events and completing a few marathons, highlighted by Boston.

Q: What is something the other members might not know about you?

A: I am an insomniac. No, not really. Getting up early (4:10 alarm) was tough at first, but now part of the routine. If you find yourself awake, come on down to the Annex and give the 5 a.m. a try. We do get grumpy, but for the most part we are a welcoming bunch. It’s a good group that pushes and supports one another. Plus, when the coach is catnapping we change our times/reps on the board!

Q: What do you do for work? 

A: I am an equity sales trader for Citigroup in NYC. Although at times stressful, working defined market hours with little required travel helps me keep a regular workout routine. Most of my day is sitting in front of computer screens, so having the day’s WOD done at the Annex in the morning offers a great counterbalance.

Q: What are your interests outside of work and outside of CrossFit?

A: I am married with three children. My family is pretty much my life outside of CrossFit and work.  All three kids play ice hockey for local programs, so I’ve been involved as a coach. After each phase of my playing days – high school, intramural college, and men’s leagues – I assumed I was hanging the skates up for good only to have them come back down off the shelf. Coaching became another phase in that progression. It is a commitment, no doubt. But helping the kids develop and build confidence has been an unbelievably enjoyable and rewarding experience. Life is all about phases, and I try to enjoy each one by finding challenges to overcome. I think CrossFit mirrors life in that respect; which is why it “fits” my life so well.


REMINDERS

KETTLEBELL KITCHEN: 

Just a friendly reminder, we have been partnered with KettleBell Kitchen for the last couple months. Feel free to check out their website, www.kettlebellkitchen.com. It’s super convenient when your on the go and are looking for a healthy option. Please note, drop off location is “Annex Sports Performance Center”.

**Any suggestions, questions, ideas for events or anything CrossFit related are always welcome. You can post on our Private Facebook Page here https://www.facebook.com/groups/521628214892574/  or email Ali at ali@annexsportsperformance.com.**Team Necessary Thickness and Coliseum Strength pictured after their last work out. 

CFA August 2017 Newsletter

CFA August 2017 Newsletter

Month of July in Review

Belmar Beatdown - Co-Ed Partner Competition (both RX and Scaled): Hosted by CrossFit SpeakEasy in Belmar, NJ on July 15th

The dynamic duo back at it again, Jamie Cutler and Laura Stuart represented well! 

Rumble at the River - Partner Comp (Male and Female Teams only, both RX and Scaled): hosted by CrossFit Toms River in Toms River, NJ on July 22nd

Thumbs up for RX Partner Comp? Jamie Cutler and John Sim represented our #CFAmily in Toms River. Placing 17th out of 23rd and getting third place overall in an event. S/O to Sim for PR’ing his Power Clean & Jerk! All the 9 a.m. Barbell Classes and extra work has certainly paid off. 


August Programming: 

As most of you know, we installed new programming this month. Below you can find the outline of what we are looking to accomplish over the course of the next couple months. By now, most of you have tested your 1RM Back Squat and 1RM Front Squat. With those numbers, we are looking to complete a two month Strength Cycle. Monday’s will be known as “Mobility Monday” to ease you back into the week, Barbell Skill will be moved to Wednesday’s in recognition that some of you attend Saturday Barbell Class, which can give you a bit of relief on your body. 

MONDAY: Metcon (Conditioning Based) & Mobility Work 

TUESDAY: Back Squat & Couplet 

WEDNESDAY: Barbell Skill & Triplet  

THURSDAY: Accessory Work & Partner WOD 

FRIDAY: Front Squat & Chipper

We hope you enjoy this new format and look forward to seeing gains in the coming months! 


Upcoming Events:          

As always, we encourage our members to participate in events outside of the gym doors.

Coach Ali will attend Kill Cliff Granite Games with Team Necessary Thickness in Minnesota September 8th to September 10th: 

1,000 athletes from around the globe will gather to display their athleticism at the campus of St. Cloud State over the course of 3 days of world class fitness in action for the 6th installment of the KillCliff Granite Games. She and her teammates will be representing their respectful gyms, CrossFit Annex, CrossFit Bison and CrossFit Hoboken under team name “Necessary Thickness.”

September #CFAmily Social: 

We are planning to have a CFA gathering in September so please stay tuned for details coming soon! 


Upcoming Competitions: 

Battle in the Burbs Bros & Hoes - Male/Female Partner Comp (both Scaled and RX Divisions): hosted by CrossFit JTown on September 16th at 8am

Details can be found here: https://conquest.sweatworks.net/events/crossfit-j-towns-bros-and-hoes/details

CrossFit 201 Co-Ed Classic II - Male/Female Partner Comp (both Scaled and RX Divisions): Hosted by CrossFit 201 on September 30th at 8am

Details can be found here: https://conquest.sweatworks.net/events/crossfit-201-summer-coed-classic-ii/details

2017 Garden State Open - News TBD, stay posted for details coming soon! Hosted by CrossFit 908 on October 7th

Rock the WOD - News TBD, stay posted for details coming soon! Hosted by CrossFit West Essex

Head to Head in Hamilton - Male/ Female and Co-Ed Partner Comp (Scaled, RX, and Masters Divisions): Hosted by CrossFit Hamilton on October 21st at 8am 

Details can be found here: https://leaderboard-lite.throwdowns.com/competition/h2h2017/

SAVE THE DATE: 

Battle of the Boroughs Team Up for Joseph - Partner Comp: hosted by CrossFit Annex on November 4th 


AUGUST Member of the Month — Stefan Weber: 

It is with great pleasure to award August’s Member of the Month to Stefan Weber! A constant in the 8:45 a.m. class, Stefan exudes so much positivity and energy when he walks through the door that it’s hard not to smile. Always looking to improve, and going the extra mile outside of class, he’s a team player who cheers on all of his peers that surround him during a work out. And, as if that’s not enough, he does his part in representing our #CFAmily outside the box, attending competitions and events when he can. AND —  I’m proud to say his Double Unders are starting to string together very nicely.  A true testament to hard work paying off! Congrats, Stefan - you are a pleasure to have a part of our #CFAmily! 

CHEERS to you, Stefan!!!! 

Here's our Q&A with Stefan:

How did you discover CrossFit? What's your CrossFIt Story?

I was looking for a program that would help me with my recovery from a heart attack I had July 2012. Coach Madden was running a crazy workout in his garage and on his driveway, mostly on a weekend. I joined the group and started doing air squats and other wild stuff in his driveway, while the neighbors drove by thinking that we were all nutcases. We called it the House of Pain. One thing led to another, and soon I joined the Annex at their old location on River Road. At the time I was barely able to hang from a pull-up bar. Constantly varied, functional movement, performed at high intensity they say. At the time I felt like a bag of potatoes hanging on a laundry line. With the help of the great coaches and the community at CrossFit Annex I have been able to recover well, my health has improved and I feel great. 

What are your favorite WODs, least favorite and why?

My least favorite has to be one of the CF benchmark workouts - Annie. Somehow double unders and I cannot see eye-to-eye. Albeit, I am improving and have finally come to a point were I can do a few DU in a row. But boy, it has been a painful and frustrating journey. 

I do like Cindy. A great workout that really challenges me, and good prep work for Murph. I also like deadlifts. Lifting so much weight off the ground makes me feel like Arnold Schwarzenegger. LOL.

Tell us something about yourself that the other members might not know.

Prior to coming to the U.S., I lived for 7 years in Johannesburg, South Africa. I was there during the transition from an apartheid regime to Nelson Mandela being released from prison after 27 years in February 1990, and then being elected President in the first democratic elections following this historic event. Shortly thereafter in 1991 I transferred to the United States.

What do you do for work? Any hobbies outside of work and the box?

I am a logistics executive known for my experience to build strong supply chains, and to manage complex service organizations. At the moment I am between jobs, which provides me with the opportunity to work on my double unders and other weaknesses. Outside of the box, I would like to get back on my bicycle more frequently. This is one of my non-CF goals once we are through the summer. Also, I have made it my hobby over the past years to help change the fact that Germans are the second largest beer consumers in the world, after the Irish. Germany must get to the No. 1 spot. 

What are your personal goals in CF?

I have a number of personal milestones I hope to achieve by year end. I am struggling with my pull-ups, and I would love to conquer my fear of doing a handstand against the wall. Though at the moment I seem to spend more time doing rehab exercises then working on my goals. Sucks.

How does CF improve your life or what makes you stay with CrossFit over any other workout style?

CrossFit was instrumental in helping me to recover from my heart attack, and in the process improved my functional fitness and personal health. The benefits are obvious to me and I would not know of any other sport that combines so many positive attributes towards a healthy lifestyle. I am not sure if I would be at my present level of health where I am today if I had chosen a another route.

Where did you grow up? Tell us about your athletic background.

I grew up as one of four siblings in Frankfurt, Germany. Needless to say that the number one physical activity I grew up with was kicking a soccer ball. Though I was more attracted by a different sport, and joined the school handball team (an indoor team sport in which two teams of seven players each (six outfield players and a goalkeeper) pass a ball using their hands to score a goal. I actively played at various levels until I was 26 years old and thereafter I tried other activities, such as tennis and running.


Bonus Content from Last Month's Member of the Month feature on Rachel Pollard: 

(Sometimes we don't make our newsletter deadlines, but we always make up for it!)

How did you discover CrossFit and what about it convinced you to stick with it?

I discovered CrossFit through my close friend Judy. We had been doing pole together for a while and she eventually talked me into trying CrossFit with her. After one workout I knew it was something that would motivate me, and something that I would never get bored with. I was intrigued by the complexity of some of the movements and olympic lifts and I saw so many possibilities for constant improvement. It was thrilling and and immediately I found myself setting goals. So, of course I stuck with it, and have not gotten bored since!

What are your strengths and weaknesses in CrossFit?

My strengths and weaknesses are always changing I feel. But right now I would say some of my strengths are rope climbs and handstand pushups. My weaknesses are double unders, running, and air biking. I am trying to focus on turning those into strengths though!

How has CrossFit helped you in life?

I knew from the beginning that CrossFit would affect me physically. I expected that I would get stronger and that definitely drew me to it. What I did not know was how much it would help to motivate and inspire me in every aspect of life. Through CrossFit and the people I have met at the Annex, I have been pushed and learned to push myself and that has carried over into my professional and personal life as well. 

An especially significant instance in which CrossFit has helped me is in my recovery from surgery last June. Not only had CrossFit, which I had been doing consistently for about a year at the time, given me a foundation of fitness that I feel made me physically more prepared to undergo that surgery, but beyond that it also strengthened my recovery to have the encouragement of the community and a fitness regime I was so excited and motivated to get back to. After surgery, I had lost a significant amount of weight and strength and it would be a somewhat lengthy recovery, I was told.  I wanted to recover quickly and more than that, work to become even stronger than I was prior to that experience. CrossFit motivated me to work hard and become physically active to regain strength and gave me the tools I needed to recover. 

Because of that and for so many other reasons CrossFit has become very special to me and I am excited to see what gains another year will bring. 

Tell us something you are into away from the gym and outside of work?

Outside of the gym and work I am into pole dancing and other aerial arts. I try to get some practice in and try new apparatuses as often as possible. I am also into sewing, although that is sort of part of my work, but I do still enjoy it when I have free time for it. 


REMINDERS: 

Calling all Fishes!!! 

SWIM PT has officially gone underway with Coach Steve! 

Where: Chatham Fish & Game 

41 Fairmount Ave, Chatham NJ 07928 

Time: Every Sunday at 10 a.m. 

Kettlebell Kitchen: 

Just a friendly reminder, we have been partnered with KettleBell Kitchen for the last couple months. Feel free to check out their website, www.kettlebellkitchen.com. It’s super convenient when your on the go and are looking for a healthy option. Please note, drop off location is “Annex Sports Performance Center”. 

1/2 of Team “Necessary Thickness” taking on CrossFit 908’s Partner Comp this past May!!! Synchro movements will be on the menu for the Granite Games! 

**Any suggestions, questions, ideas for events or anything CrossFit related are always welcome. You can post on our Private Facebook Page here https://www.facebook.com/groups/521628214892574/  or email Ali at ali@annexsportsperformance.com.**

 

CFA July 2017 Newsletter

CFA July 2017 Newsletter

Month of June in Review: 

40th Annual Fishawack Race (4 Mile Run or 1 Mile Run): in Chatham, NJ on Saturday, June 10th

Some #CFA members participated in the 40th Annual Fishawack Run in Chatham on Saturday, June 10th. There was a 4 mile or 1 mile run option, all members represented well despite the hot conditions. It was enjoyable morning and our girl Steph crushed the warm-up prior to the event. Results for the race can be found here: http://www.compuscore.com/cs2017/june/fishwck.htm

Some noticeable performances include: 

  • Thomas Cincotta, 14th Place Overall, 13th among Males, and 3rd in Age Group (40-49) @ 6:12 pace 
  • Jon Paone, 38th Place Overall, 34th among Males, and 7th in Age Group (40-49) @ 6:58 pace 
  • Crystal Paone, 107th Place Overall, 18th among Females, and 3rd in Age Group (40-49) @ 8:08 pace 

Go, Steph, go!!! 


BoneFrog Challenge: in Englishtown, NJ on Saturday June 17th

Some members grinded their way through the BoneFrog Challenge in Englishtown on Saturday, June 17th. The “Challenge” included 8 miles and 30 plus “Navy Seal” obstacles. Special shout out to Coach Steve Madden for organizing the group and Kevin Kilgore for being a Ninja and crushing the course. We learned a lot about team work and the meaning of true hard work despite conditions and the obstacles we had to overcome. We came, we saw, we conquered! 


Upcoming Events:          

As always, we encourage our members to participate in events outside of the gym doors. 

Belmar Beatdown - Co-Ed Partner Competition (both RX and Scaled): hosted by CrossFit SpeakEasy in Belmar, NJ on July 15th

There will be 3 guaranteed workouts and an additional one if you make Top 3 in your division.

For more information, please refer to the website: http://www.crossfitspeakeasy.com/events/ 

CFA Members Participating: Jamie Cutler and Laura Stuart. 

Rumble at the River - Partner Comp (Male and Female Teams only, both RX and Scaled): hosted by CrossFit Toms River in Toms River, NJ on July 22nd

Details on WODS will be released the closer to competition. 

More information can be found here, https://conquest.sweatworks.net/events/rumble-at-the-river-2017/register

CFA Members Participating: Jamie Cutler and John Sim


JULY Member of the Month — Rachel Pollard

A regular attendee of the 8:45am and 6:30pm classes, Rachel has been a leading example of what it is to get kicked down and get right back up again. As of recently, she has began to master her kipping pull up and just last week she got not one but TWO ring muscle ups! She also completed and PR’d her Murph time by a significant amount, a year after an incident that could have potentially kept her from thriving inside the gym doors. Congrats, Rachel - we adore having you around and love to watch you develop into the strong woman you are! 


REMINDERS: 

Calling all Fishes!!! 

SWIM PT has officially gone underway with Coach Steve! 

Where: Chatham Fish & Game 

41 Fairmount Ave, Chatham NJ 07928 

Time: Every Sunday at 10am


Flock Town Farm, Fresh Local Organic Service: 

We are still in the works of potentially partnering with Flocktown Farm, a “CSA” service (Community Supported Agriculture). Similar to Kettlebell Kitchen, it is a delivery service that delivers organic seasonal vegetables on a weekly basis. The service needs a minimum of 15 people to order for us to become a drop-off location. Please email Ali (ali@annexsportsperformance.com) if this is something you and your families would be interested in.  A link for more information can be found here: https://www.flocktownfarm.com

Kettlebell Kitchen: 

Just a friendly reminder, we have been partnered with KettleBell Kitchen for the last couple months. Feel free to check out their website, www.kettlebellkitchen.com. It’s super convenient when your on the go and are looking for a healthy option. Please note, drop off location is “Annex Sports Performance Center”. 


Look at all those happy faces! :)

**Any suggestions, questions, ideas for events or anything CrossFit related are always welcome. You can post on our Private Facebook Page here https://www.facebook.com/groups/521628214892574/  or email Ali at ali@annexsportsperformance.com.**

CFA June 2017 Newsletter

CFA June 2017 Newsletter

Month of May in Review: 

BABY DUKE is here! 

We want to welcome the NEWEST addition to our #CFAmily, Duke Michael Kaleihakuokalanakila Brueckner was born on May 4th at a healthy 8 lbs, 1 ounce and already strong like his Papa!!! 

 
 

Barbells & Beers 2017 Co-Ed Partner Competition: 

We had a great time participating on May 13th at CrossFit 908. Although it was a dreary day, we all had fun working out together and competing amongst other gyms in the area. The event was well run, and CrossFit Annex represented well! Special shout out to Jamie, Laura, Rita, Stefan, Anne, Steve, Kevin K, and Jess. We would love to attend more local competitions in the area! 


MEMORIAL DAY MURPH 2017: 

Amazing… is the only word that comes to mind when talking about our first weekend installment of #Murph! It was certainly an event to remember as all of our #CFAmily honored the fallen soldier, Navy Lt. Michael Murphy, a SEAL who died at 29 in combat in Afghanistan in addition to the other men and women who protected us, and continue to protect us in the line of duty. Also, thank you Kevin and the Chatham Fire Department for joining us in the work out! 

Special thanks to those who contributed awesome treats and drinks post work out. It was certainly needed after such a long and hard work out.  We’re already looking forward to the next one! 


Flock Town Farm, Fresh Local Organic Service: 

We are in the works of potentially partnering with Flocktown Farm, a “CSA” service (Community Supported Agriculture). Similar to Kettlebell Kitchen, it is a delivery service that delivers organic seasonal vegetables on a weekly basis. The service needs a minimum of 15 people to order for us to become a drop-off location. Please let Mickey or myself know if this is something you and your families would be interested in. A link for more information can be found here: https://www.flocktownfarm.com


Upcoming Events:          

As always, we encourage our members to participate in events outside of the gym doors. 

40th Annual Fishawack Race (4 Mile Run or 1 Mile Run): 

Chatham, NJ on Saturday, June 10th @ 9am

Some members will be participating in the 40th Annual Fishawack Run in Chatham on Saturday, June 10th. There is a 4 mile or 1 mile run option. Race details can be found here: https://www.chathamfishawackrun.org. Our very own Steph Carroll will be taking runners through a warm-up prior to the race. Let’s get some of the #CFAmily involved! 

Members Participating: Crystal, Jon, Anne (1 mile), Stefan, Steph, Tom, Ali, Alfie (1 mile) 

Tri-State NY Spartan Race

Tuxedo Ridge Ski Center on Saturday, June 10th

Kevin K aka “Keven” will be participating in this weekends Spartan Race Sprint in Tuxedo Park, NY. It’s still not too late to sign up:

BoneFrog Challenge: 

Englishtown, NJ on Saturday June 17th

Some members will be participating in the BoneFrog Challenge in Englishtown on Saturday, June 17th. There is a sprint option at 3 miles in addition to 20 “Navy Seal” type obstacles but it appears to consensus of the group is that we will be signing up for the “Challenge” at 8 miles plus 30 “Navy Seal” type obstacles. 

Members participating: Steve, Jamie, Stefan, John Sim, Kevin K, Ali 

Belmar Beatdown - Co-Ed Partner Competition (both RX and Scaled): 

hosted by CrossFit SpeakEasy in Belmar, NJ on July 15th

There will be 3 guaranteed workouts and an additional one if you make Top 3 in your division. For more information, please refer to the website: http://www.crossfitspeakeasy.com/events/ 

Currently we have two members participating, Jamie Cutler and Laura Stuart. 


June Member of the Month: Dan Orwig

We would like to congratulate Dan Orwig for becoming our June Member of the Month! A diligent 5 AM’er, Dan also runs before coming to class for a WOD. Now if that doesn’t scream dedicated, I don’t know what does?! Constantly pushing the bar in class, he also is an adventure seeker and in using his fitness through CrossFit he most recently conquered a Marathon on the Great Wall of China this past month. Only one word can describe that - EPIC. Congrats, Dan! We love having you a part of our #CFAm. Continue to set the bar high! 

…not to mention, he currently holds the time to beat in “Kelly” at 22:37 RX. Man on a mission! 


Kettlebell Kitchen: 

Just a friendly reminder, we have been partnered with KettleBell Kitchen for the last couple months. Feel free to check out their website, www.kettlebellkitchen.com. It’s super convenient when your on the go and are looking for a healthy option.

Please make sure delivery location is ‘Annex Sports Performance Center.’


Some of our #CFA family grinding through Murph a couple Saturdays ago! 


**Any suggestions, questions, ideas for events or anything CrossFit related are always welcome. You can post on our Private Facebook Page here https://www.facebook.com/groups/521628214892574/ or email Ali at ali@annexsportsperformance.com.**

CFA May 2017 Newsletter

CFA May 2017 Newsletter

Month of April in Review

Private CFA Members Page on Facebook: 

We have created a new page on Facebook for members only, named CrossFit Annex Athletes. It is there we encourage members to share helpful posts/articles, post pics, inspirational quotes, or let us know about events in the area, etc. If you have not been added to the private CrossFit Annex Athlete’s Page yet, please let Coach Ali know when you see her next. 

“Skill Work” in Programming: 

We have been implementing skill work on Thursday work-outs. So far we have touched on rowing, kipping, HSPU, and snatches. The progress we have seen in that short hour has been inspiring and we want to remind members that it doesn’t stop there. Practice is the name of the game - continue to work on those weaknesses! If there is something we have missed or that you would like to work on, we welcome your suggestions and ideas. 

Reminder—Kettlebell Kitchen: 

We have been officially partnered with KBK. Some of our members have been utilizing their service so far and there has been positive feedback. If you have any interest, please refer to the email we have sent, or the post on our CrossFit Annex Athletes Facebook page. It’s super convenient when you are on the go and are looking for a healthy option. Feel free to check out their website, www.kettlebellkitchen.com.

Please make sure delivery location is Annex Sports Performance Center.

Upcoming Events:          

Barbells & Beers 2017 - Co-Ed Partner Competition hosted by CrossFit 908 on Saturday, May 13th

We have some members competing; Jamie C, Laura S, Rita C, Stefan W, Anne T, Steve M, and Coach Ali. We encourage you to come out and support your fellow workout buddies if you are around! Or, volunteer your services and help judge.

Here are videos of the three WODs:

 

40th Annual Fishawack Race (4 Mile Run or 1 Mile Run): 

Chatham, NJ on Saturday, June 10th

We are looking to get a group together to participate in the 40th Annual Fishawack Run in Chatham on Saturday, June 10th. There is a 4-mile or 1-mile run option. Race details can be found here: https://www.chathamfishawackrun.org. Early registration ends May 10th with a fee of $20. Our very own Steph Carroll will be taking runners through a warm-up prior to the race. Let’s get some of the #CFAmily involved! 

MEMORIAL DAY MURPH: 

We will be hosting our #CFAmily and guests for Memorial Day Murph on Sarturday May,27th at 9am (in place of our Barbell Class). We are honored to announce that Chatham Fire Department and other surrounding departments will be joining us as we pay honor to the servicemen and women who keep us feeling safe and protected. We will be offering coffee and other brunch items post work-out. 

May Member of the Month - Judy Mirbach: 

It is with great honor that we present to you May’s Member of the Month. It is none other than Ms. Judy Mirbach also known as “Judy Booty”! She put on a notable performance in this years open during 17.2 as she crushed the bar muscle-ups. It was truly a sight to see. Not only is she the epitome of a hard worker but some one who motivates others around her to be their absolute best. Her overall positivity and encouragement makes it fun to be around. Congrats, Judy!

We had a chance to ask Judy some questions:

Q: How did you discover CrossFit?

I am registered nurse and one of my patients, who became a very close and dear friend of mine, "made me do it."  He kept pushing me and pushing me and bugging me and bugging me some more to go to a class with him.  I figured if I went once, just to humor him, he would then finally be quiet about it and leave me alone. Well, I guess my friend was right, I was hooked after my first class because it challenged me and those who know me, know I love a challenge.

Q: Favorite WOD. Least favorite WOD. 

A: Favorite WOD is Murph. One, because my friend who got me into CrossFit is a veteran who served numerous tours overseas as a U.S. Army Captain. And two, because that was the whole reason why I started with CrossFit because I wanted to be able to do that WOD and finish it. Murph was my first CrossFit goal.

As for a least favorite WOD. Well, Mickey's recent competitor programming has had some pretty tough WODs on there that definitely put me in a dark place. But anything with wall balls, double unders, and air bike I really do not like.

Q: What are your interests outside of the box?

A: I love to dance, eat ice cream, anything with acrobatics, and take care of people.

Q: What is something other CFA members might not know about you?

A; Even though I am extremely loud and outgoing, I am an extremely nervous person. My whole life I have always either competed and/or performed on stage and my nerves practically paralyze me but somehow I push through it and I still do it at the age of 33. My nerves haven't stopped me yet.

Fun but weird fact? Don't know if you wanted an answer like this but most people don't know my feet are like hands. I can pick up just about anything with my toes. I used to be able to write with them. You can do what you want with that info.

Q: What are your goals in CF this year?

A; I want to build up my endurance. I want all new PRs with my all my lifts this year. And I would like to focus mostly on Olympic lifting, maybe even do a competition in Olympic lifting.

Q: Any moves or workouts you really want to improve in?

A; Squat snatch. I feel like my form is pretty good, I'm just hoping the heavier weight will follow, like 140#s.

Clean and Jerk. I want to get faster under the bar as the weight gets heavier, especially with my squat clean. Looking to hit 180#s soon

Q: Why do you love CrossFit?

A; That's a loaded question because there are so many facets to CrossFit that makes it so unique and great.  Number one though, like I said before, I love the challenge.  You can always do more; there's never an ending in it.  I love the friends that I have made and the support that I have gotten...people in CrossFit love to see others succeed, no matter what level others are at.  Also, CrossFit keeps me sane. I am a registered nurse and I see a lot of terrible and tragic things on a daily basis and CrossFit is an outlet for me to discipline and focus my mind.  Ultimately, when I don't go to class, I simply don't feel right, something's missing and I get antsy when I am not there.

CFA members out and about

Mickey and Steve Madden participated in the Jersey City Challenge Obstacle Race on 4/22.

CFA April 2017 Newsletter

CFA April 2017 Newsletter

Open 2017 Recap

Congrats to everyone who completed the 2017 Open! It was quite evident over the past five weeks that everyone pushed themselves to ther limit, whether it be DB snatches at 50# or 35# for the first time, completing multiple bar MU's, snatching weight multiple times at a weight that was once considered “difficult” or, improving their score on 16.4. Let's use this momentum to keep going forward, pushing each other and improving everyday! 

As the Open closes, we will be ramping up the programming again with Strength and OLY lifts, as well as a day working on desired skill work, ie. gymnastics and double-unders! 

On a related note; we would like to continue the competitive nature that the Open brings and have some members sign up for local competitions in the area. They are attached in the bottom section of “Upcoming Events”. 

Partnering with Kettlebell Kitchen: 

We will be partnering with Kettlebell Kitchen! In addition to the hard work we put in the gym, what we put in our bodies is just as important! KBK can help with easy on the go meals that can fit your nutritional needs to take you to the next level! Feel free to check out their website in the meantime, www.kettlebellkitchen.com

More info can be found at the front desk, in addition to a coupon after your first order. Stay tuned as we will be homing a fridge for onsite deliveries twice a week! 

Upcoming Events: 

We try to remain involved with other events around the community, and what better way to do it then to remain active and participate in events “outside the box”! 

Jersey City Challenge Obstacle Race: 

Mickey will be participating in a run on April 10th at the Jersey City Challenge Obstacle Race. If you are interested, please sign up here for the 10:30am time slot! 

Barbells & Beers 2017 - Co-Ed Partner Competition

RX and Scaled Divisions, hosted by CrossFit 908 on May 13th 

Sign up by clicking here.

CF Caldwell Battle of the Burbs 4 - Same Sex or Co-Ed Partner Comp 

Hosted by CrossFit Caldwell on June 3rd 

Sign up by clicking here.

Bison Classic 2017 - Individual RX Only 

Hosted by CrossFit Bison on June 10th 

Sign up by clicking here.

MEMBER OF THE MONTH: “The Keven” aka Kevin Kilgore

It is with great honor and pleasure we present to you CFA’s April Member of the Month, and apparently “employee of the month” too! It is none other than, “The Keven”, aka Kevin Kilgore. Not many can walk through the doors of CrossFit Annex and not get to know Kevin. His ability to interact with all members on all levels goes unmatched, and his positive attitude and witty remarks are contagious! Not to mention, his performance in the Open and willingness to do more outside the normal class WODS. Congrats, Keven!  

On the Horizon: 

Memorial Day Murph: 

We are looking to get the community together, including servicemen and women in the area to celebrate them and the hard work they do to protect our community with a work out and BBQ. Please stay tuned as we look to solidify details for a Memorial Day Murph work out and post celebration to follow. 

Private CFA Members Page on Facebook: 

We will be creating a Private Members page on Facebook designated to you… and you only! It is there we hope to share inspiring quotes, pictures, videos on technique or work outs. Please be on the look out for that as we look to include all members active on Facebook. 

CF Kids: 

Trying to set up a “Kids Only” Competition some time in the near future. 

2017 CrossFit Open at CrossFit Annex

2017 CrossFit Open at CrossFit Annex

The Open is not only a great time to bring our community together but also to evaluate your progress and find areas of weakness/strengths.

CFA Member of the Month: Brianna Cutler

CFA Member of the Month: Brianna Cutler

The daughter of CFA member Jamie Cutler, Brianna Cutler started at the ANNEX in our youth speed and agility program. But soon she became very interested learning certain CrossFit exercises and under the tutelage of coach Chelsey Schmidt, Brianna has become a standout in our CrossFit community, even working into the adult WODs on Saturdays.

CFA Member of the Month Sean Shallis

CFA Member of the Month Sean Shallis

To describe Sean Shallis as goal-oriented is a bit of an understatement. He’s now devoted CrossFit junkie who relishes in how it sets the tone for his day job as a top real estate agent in the region. Fortunately, Sean is not shy about poking fun at himself, which made our member of the month profile an unexpected window into Sean’s fantastic journey to becoming fit.

We chose Sean as our member of the month for his dedication, infectious energy and continued improvement as a CrossFitter.

CFA Member of the Month: Anne Thompson

CFA Member of the Month: Anne Thompson

This August, we are proud to present Anne Thompson as our member of the month.

"Anne has not missed a morning and her numbers have been going up on her lifts in the last few months. She's an awesome athlete and very motivating to the other members," said Coach Sinan.

CFA Member of the Month: Kevin Coleman

CFA Member of the Month: Kevin Coleman

CrossFit Annex member of the month Kevin Coleman was a standout athlete at Delbarton, lettering in football, lacrosse and swimming. He played lacrosse at Duke University and played in the 2005 NCAA National Championship game. Kevin lives in Madison with his wife Morgan and their 5-month old daughter Cameron and rescue dog Bodhi.

WOD Tips

In an effort to improve workout experiences we will now be posting videos regarding tips and tricks. This will help to provide a better game plan for our athletes during daily WODS. Be sure to check out videos tagged above WODs daily on the WOD schedule.

 

Highlights from our 16.5 WOD

Highlights from our 16.5 WOD

Enjoy some photos from our final event of the CrossFit Open. Thank you to all those who took part in the challenge!

CrossFit Games Open 16.5

CrossFit Games Open 16.5

CrossFit Games Open 16.5 Details:

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Heat Schedule for Friday Night Fights:

**Please keep in mind those individuals competing must be present for athlete briefing at 6:00 pm. Once we are set we will begin our first heat promptly at 6:15 pm. Be aware that you should be warmed up and ready to go by the time your heat is ready to go.**

Sign up for the Spartan Race at Citi Field

Sign up for the Spartan Race at Citi Field

CrossFit Annex's Kevin Kilgore is heading up a team to enter the upcoming Spartan Race at Citi Field, home of the Mets. It's a chance to compete in this popular obstacle course race on one of Major League Baseball's nicest ballparks.

Here are the details:

Event: Spartan Race at Citi Field

When: April 16, 2016

Cost: $159

On the website, select the Saturday afternoon registration and sign up as a member of team CrossFit Annex. Regardless of what time you are assigned, they will make adjustments as necessary so that our whole team starts together. Our starting time will likely be between 3:30 –5 p.m. on Saturday.

Register quickly, as the race is largely sold out.

We’ll drive together in one or more cars, and stop for a beer or two on the way home.

Friday Night Fights celebration at CFA

Friday Night Fights celebration at CFA

Friday, March 25th at 6 p.m. will be our final Friday Night Fights, in celebration of the final CrossFit Games Open WOD, 16.5. 

Come join the rest of the #CFAmily for a get together immediately after the event. Damien (pictured) will be DJing and we'll have a potluck (so bring something) dinner and beverages (provided) after the final heat. Come join the WOD or simply cheer on the participants. 

Damien setting the mood during our Battle of the Boroughs event.

Damien setting the mood during our Battle of the Boroughs event.

Video footage from last week's 16.4 WOD:

CrossFit Games Open 16.4

CrossFit Games Open 16.4

CrossFit Open 16.4 Workout Details

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Heat Schedule for Friday Night Fights:

**Please keep in mind those individuals competing must be present for athlete briefing at 6:00 pm. Once we are set we will begin our first heat promptly at 6:15 pm. Be aware that you should be warmed up and ready to go by the time your heat is ready to go.**

CrossFit Games Open 16.3

CrossFit Games Open 16.3

CrossFit Open 16.3 Workout Details

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Heat Schedule for Friday Night Fights:

**Please keep in mind those individuals competing must be present for athlete briefing at 6:00 pm. Once we are set we will begin our first heat promptly at 6:15 pm. Be aware that you should be warmed up and ready to go by the time your heat is ready to go.**

Friday Night Fights Are Back

We are excited to announce the return of Friday Night Fights at CrossFit Annex!

Every Friday night for the next three weeks we will be hosting our CrossFit Open workouts for those individuals competing in the CrossFit Open. 

This Friday we will be starting promptly at 6:00pm with an athletes briefing where we will be going over workout standards and scoring. We please ask that all athletes competing be present for this so that we only have to go over standards once. I will be sending out an outline for the evening for those competing in specific heats with judges; please check back tomorrow for this heat schedule. 

#CFAmily

For those individuals not competing, here is a perfect opportunity to come out and support your CrossFit ANNEX community. Come for a beer, bring your kids and cheer on your friends! It will make for a great evening.