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. 

 

CrossFit Games Open 16.2

CrossFit Games Open 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

*Reps decrease. Load increases

For those individuals regeistered to compete in the 2016 CrossFit Open, we will be hosting an Open WOD Sunday March 6th starting at Noon until 2PM. You are welcome to arrive early to warm up. Please check back for heat times and further details. 

Judges will be provided in order to verify scoring.

 

 

 

CrossFit Games Open 16.1

CrossFit Games Open 16.1

For those individuals registered to compete in the 2016 CrossFit Open, we will be hosting an Open WOD on Sunday February 28th starting at Noon until 2pm.

Judges will be provided in order to verify scoring. 

PLEASE EMAIL MICKEY@CROSSFITANNEX.COM WITH ANY QUESTIONS

Community is what CrossFit is all about!

Community is what CrossFit is all about!

Yesterday we had the opportunity head over to Guerilla Fitness CrossFit Morristown for their fundraiser benefiting Good Grief in Morristown, NJ. Good Grief is a charitable organization that helps family members who have lost parents or siblings through the grieving process.

The WOD we participated in was a grueling partner twenty minute AMRAP of 7 BB Thrusters, 7 Over the Bar Burpees  and 7 Box Jumps @ 30"/24". 

CrossFit Annex had 3 teams of two present to show our support for Good Grief and our friends at Guerilla. It was truly a special experience getting together and working out for a good cause. It renewed my faith in one of the things I love most about CrossFit: COMMUNITY. 

Big thanks to Karianne and the rest of her crew for opening her doors to us yesterday and being so welcoming. And a big thanks to my Annex crew who joined me yesterday, you guys are extraordinary and I am honored to have you as part of our CrossFit Annex family. 

-MTB

 

Karen

Karen

Tomorrow we are doing Karen as our Benchmark WOD, here are some points of performance on the WOD to consider:

-Keep a natural squat stance and stay on your heels as much as possible.

-Elbows tucked and upper arm parallel to floor for a solid rack position. Try not to let elbows drop.

-Find a good rhythm and maintain it throughout the workout. Always saving one in the tank to keep from blowing out.

-Try to catch the ball as you are on your way back down instead of catching, stopping, and then squatting.

2016 CrossFit Open

2016 CrossFit Open

The Open – Why we love it.

If you have not done so already, registration for the 2016 CrossFit Games Open is live. Get crackin’! There will be RX and scaled versions of each workout, so you can only help the CFAnnex team by signing up. The first WOD will be announced on Thursday, February 25th.