The LuRong Summertime Challenge workouts will be posted as the regular workout of the day every Tuesday until the end of the challenge. Each Monday evening, we'll set up a table with updated scorecards, measuring tape, and detailed instructions for the following day. Please review the workout videos and standards in advance to help things move along. Have fun and celebrate every victory along the way!

Who’s a Member of the Meg-O Fan Club?!!

Meg Snatch

It’s finally here!  A weekend that many of us look forward to all year long: The East Regional!

This year, Shoreline Athletics is fortunate to once again, have Megin Oczcowski representing us in the ladies individual competition.  I’m not quite sure that you all realize what a BIG DEAL this really is. Qualifying for a Regional is more difficult than it was to qualify for the CrossFit Games just a few years ago.  Very few gyms get the privilege of having an athlete represent them in the team competition, let alone as an individual.  Those who qualify are by all means elite athletes; no one qualifies by accident.  All make training a lifestyle; for most, CrossFit becomes a full-time job.

meg ohs

Megin is no exception to this rule.

In case you haven’t noticed, it seems as if Meg has not stopped training for the past five years that she has qualified for Regionals…this is because she hasn’t.

I’ve blogged about Meg in the past, and I’m quite confident that you’re all aware of the hard work, tenacity, and dedication that she puts in day in, and day out, but this year, I noticed something new…

Meg has matured as a CrossFitter.

Workout number two is comprised of strict handstand push-ups (for Meg, easy-peasy), 53 lbs KB snatches (Meg-all day long), and strict muscle-ups….here, was the hiccup.  When this workout was announced, Meg did not have them.  3 weeks out from a competition that she literally trained an entire year for, and in the second workout, she could potentially be eliminated.  The old Meg would’ve cried (and it’s quite possible that she did in private, or to Zach).  The old Meg would’ve had meltdowns during training.  But, the new Meg sent me this for comic relief:

IMG_5872

Then she put her head down and WORKED.  Gymnastic studios, gymnastic coaches, and LOTS of practice up on those rings. She didn’t waste any time pouting, or focusing on what this workout could do to her standing.  She fixed it. And she actually made it look like she enjoyed the process.

 CrossFit maturity.

This competition doesn’t only mean a great deal to Meg, it also means a lot to her ultra-dedicated, UBER-supportive coach, Chu.  Chu, too, has spent countless hours in the gym, and behind a computer, working with Meg.  Any parent will tell you that they are far more concerned with watching their child thrive than they are themselves; this is much the same with the coach/athlete relationship.  Megin’s successes are Chu’s successes; Megin’s struggles are Chu’s struggles.

Chu lending some moral support to his favorite athlete

Chu lending some moral support to his favorite athlete

So, come out Friday, Saturday, or Sunday and support SCF’s MEG-O-TRON.  Watch her do her thing!

I’ll be there in spirit this year, screaming at my TV from home.  For the rest of you, the information below should help you make it there to be Meg’s biggest cheerleaders.

LET’S DO THIS, SCF!!!!!!!!

 

Dates:
Friday, May 27th through Sunday, May 29th


Venue: 
Times Union Center (approximately 2 hours and 30 m from Shoreline Athletics)

http://www.timesunioncenter-albany.com for venue information as well as local hotel & restaurant information.

Address:

51 South Pearl Street

Albany, NY 12207


Cost:
$75 for a 3-day pass

$30 for single day passes

The competition begins at 8:45 AM each day with the Team events. 

  • On Friday, the Women’s events begin at 11:55 AM. 
  • On Saturday, the Women’s events begin at 11:40 AM.
  • On Sunday, the Women’s events begin at 11:45 AM.
COMPETITION SCHEDULE:
DAY 1 – Friday 5/27
Team Event 1 – 9:00-10:15 am
Team Event 2 – 10:30-11:15 am
Team Event 3 – 11:20 am-12:05 pm
Women Event 1 – 12:10-1:10 pm
Men Event 1 – 1:15-2:15 pm
Women Event 2 – 2:25-4:04 pm
Men Event 2 – 4:15-5:55 pm
 DAY 2 – Saturday 5/28
Team Event 4/5 – 9:00-10:15 am
Team Event 6 – 10:30-11:45 am
Women Event 3 – 11:55 am-1:15 pm
Men Event 3 – 1:25-2:45 pm
 DAY 3 – Sunday 5/29
Team Event 7/8 – 9:00-10:00 am
Team Event 9 – 10:10-11:40 am
Women Event 6 – 12:00-1:20 pm
Men Event 6 – 1:30-2:50 pm
Women Event 7 – 3:05-3:45 pm
Men Event 7 – 3:50-4:30 pm

There are parking garages all around the Times Union Center. Here’s the ticket master link to purchase your tickets! 

http://www.ticketmaster.com/search?tm_link=tm_header_search&user_input=Reebok+Crossfit+Games+East+Regional&q=Reebok+Crossfit+Games+East+Regional



April Accomplishments

Check out some of the first accomplishments in our new location!

Deadlifts, Push Jerks, and Power Clean; Oh My!

Joe Landiso set a PR on his push jerk at 155lbs, Larry Weiss push jerked 175 for a new PR, and Deb Hyder and Junie Richardson both set a PR on their push jerks at 90lbs.  Cooper Callahan set a PR on his deadlift with 150lbs and Ben Callahan set a PR on both his deadlift (170!) and overhead squat (75).  Christine Vogt PR’d on her push jerk (145), Joe front squatted 195lbs for a new 1-rep max, Tim Harmon set a PR on his 2-rep max overhead squat (275), and Geno Bontaibus pulled 457 for a new deadlift PR!  Greg Papuga PR’d on his push press (265) and power clean (275), John Pomeroy set a PR on his power clean, Ryan Hocking PR’d on his 1-rep max deadlift (505) and 10-rep max deadlift (405), and Matt Stebbins overhead squatted 205lbs for a new PR.

Gymnastics, Anniversaries, & Miscellaneous

Christine Vogt did over the RX weights for a workout, Jess Hoover got her clips on her bar all by herself ;), and Yumi Brown improved in Flamenco because of her awesome endurance.  Mike Criscuolo did his first bar muscle ups, Amanda Magleby did bar muscle ups in a non Open workout, and Dave Brownell did 26 bar muscle ups in a workout.  Kim Doman and Brittany Golinowski both had their 2 year anniversary at SCF this month, Lisa Pageau had her 4 year anniversary this month at SCF, and Terry O’Hara did 35 unbroken double unders.  Kelly Lockyer and Ashley Platt both PR’d their birthing workout! (:

 

Keep ’em coming!  We are looking forward to a summer filled with PR’s!

What an awesome turn-out for our Grand Re-Opening on Saturday!

What an awesome turn-out for our Grand Re-Opening on Saturday!

Perfect weather for an outdoor warm-up!

Perfect weather for an outdoor warm-up!

and some outdoor WODs!  Which was your favorite??!!

and some outdoor WODs! Which was your favorite??!!

A special thanks to Nick T. for manning the grill on Saturday!  He's always got the volunteer spirit!

A special thanks to Nick T. for manning the grill on Saturday! He’s always got the volunteer spirit!



February and March Accomplishments

Blame it on Baby P for the late publishing of these amazing accomplishments.  We have had an exciting start to the month April as well.  The energy is AWESOME in our new space, and as you achieve your goals, be sure to add them to our new accomplishment board (located to the right of the pull-up rig, behind the plyo boxes).

How much are we loving our new home??!!

How much are we loving our new home??!!

February Accomplishments

We Love Squats:

Tim Harmon set a PR on his front squat (335), Matt Stebbins set a PR on his front squat (280) and overhead squat (200), and Monica Romano back squatted 170lbs for a new PR! Clean PR’s this month included John Boughton (145), Connie Meierdiercks (170), Jen Goodwin (155), Amy Wozniak (120×3), Mike Peck (265), Nuno Olivera (215), Bill Roy (205×3), Jess Herr (115×3), and Melissa Roy (125×3). Nancy Squiccimarri set a PR on her clean & jerk (135), Bradley Roth hit a big snatch PR at 275lbs, Nick Thompson PR’d on his back squat (545), and Monica Romano set a PR on her push jerk at 125lbs. Amy Wozniak strict press 85lbs for a new PR, Mark DeCapua set a PR on his jerk (235), Eric Nevarez PR’d on his thruster (190), and Fabio LoNero set a PR on his back squat at 350lbs. Mark DeCapua set a PR on his back squat this month at 305lbs, other back squat PR’s included Lara McGlashan (170), Charly Weiss (125), Terry O’Hara (110), Kate Prado (185), Dominic Carew (255), Amanda Magleby (225), Jen Amasino (175), Themis Kyriakides (310), and Christine Vogt (200).

Anniversaries, Double Unders, & Miscellaneous Accomplishments:

February was Monica Vidro’s 6 year anniversary at SCF! Becky Massey also celebrated her 5 year anniversary at SCF this month, as well as Maryann Noniewicz 3 year anniversary! Deb Hyder held her first handstand this month, Tricia Anderson performed her pull ups back in a workout, and Tim Harmon set a “Fran” PR in 2:23. Joey Herten did 5 rounds of 30 unbroken double unders in a workout, Nancy Squiccimarri did double unders and strung together toes to bar, and Joe Narciso did his first double unders this month. Dave Brownell also beat Bradley Roth in a workout…twice in one week! (:

March Accomplishments 

Still Setting Weightlifting PR’s Through the Open:

Matt Stebbins set a PR on his squat snatch (165) and squat clean (235). Amanda Magleby set a PR on her squat clean (145) and front squatted 175×3, Katy Williams also set a PR on her power clean (145), and Tim Harmon pulled 455lbs for a new deadlift PR. Paul “Red” Emery deadlifted 245×2, Krystina Carofano and Melissa Roy both clean & jerked 135lbs, and Amanda Gogliettino also set a PR on her clean & jerk at 90lbs. Nuno Olivera set a PR on his push jerk (205) and squat clean (215), Rich Sudock had a 20lb. PR on his push press this month with 265, and Mark DeCapua set a 10lb. PR on his push press (205). Bradley Roth PR’d on his push press, clean & jerk (305), and push jerk (295). Rick Ross push pressed 155lbs this month and Sal Esposito deadlifted 225lbs.

 

First Bar Muscle Ups & Other Gymnastics Accomplishments:

First bar muscle ups this month, courtesy of 16.3, included Erin Brown, Bill Roy (then, 7 more in the actual workout), Mark Testa (completed 9 total!), Lara McGlashan, Dave Brownell, Colby Morawski, Marnie Dickens, Mark DeCapua, Sal Esposito, and Amanda Magleby. Bradley Roth set a 2:20 PR on 16.5, Jackie Macualitis set a 2:41 PR on 16.5, and Rick Ross had a huge 10 minute PR on 16.5. Teresa Testa did her first jog since knee surgery, Amy Costa had her 5 year anniversary at SCF this month, and Matt Stebbins set a PR on his weighted dip with 120lbs.

It is just awesome to see all of these names on the accomplishment board over the past two months.  Remember: there is no accomplishment too small to celebrate.  You compete against you; if you’ve beaten the old you, you are a better you….So, let’s celebrate YOU!

Eric and Lindsay working hard in last Saturday's team workout.

Eric and Lindsay working hard in last Saturday’s team workout.

The 6:30 pm class beginning their first round of wall balls in Wednesday's team WOD.  How fun was that??!!

The 6:30 pm class beginning their first round of wall balls in Wednesday’s team WOD. How fun was that??!!

Bill, being cheered on by little sister, Melissa, and Mark D.

Bill, being cheered on by little sister, Melissa, Zach, and Mark D.