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Intramural CrossFit Open

Two CrossFit Opens this year? Isn’t two better than one?

With each passing year, the open gets even better, the Open will now be held every October. Lucky for us, we get to experience the Open twice in one year. Every year we host the Open it gets better and better and this October will not disappoint! We like to think of the Open as a 5 week fitness party!

The Open is comprised of 5 workouts over 5 weeks, and it starts for us on Friday, October 11th. Each Friday we will gather as a gym, cheer each other on, and have a friendly team competition based on participation and team spirit. The Intramural Open is CFLP’s way of participating in the worldwide competition as a community.

Intramural Open Dates
Friday 5:00 pm – 8:00 pm
October 11, October 18, October 25, and November 1.
On these 4 Friday, we will not have normal afternoon classes. These Friday will be reserved for athletes that register for the Intramural Open.

Saturday 8:00 am- 10 am
November 9
The last week of the Open we will have a Saturday showdown followed by a potluck brunch. Bring a dish (or a bottle of champagne!) to pass and join us as we close out another year of the open.

Intramural Open Teams
All CFLP members who sign up for the Intramural Open will be be divided into two teams, Guys vs. Girls

Registration Deadline – October 10th
To register for the Intramural Open you must put your name onto the window in front of the kids room.

There is a fun and friendly competition between teams. The scoring is broken down as follows:
2 Points – Per person that registers for the CFLP Intramural Open
5 Points – Per person that registers for the CrossFit Open on CrossFit.com
3 Points – Per completing AND logging workouts in SugarWOD each week. There are 5!
4 points – Per athlete who completes the entire workout or top 90 percentile
3 points – Per athlete who completes 75% of workout or top 75 percentile
3 points – Per athlete who completes the entire workout or top 90 percentile
2 points – Per athlete who completes 75% of workout or top 75 percentile
5 points – Top Team Spirit. Each Saturday the coaches will award 5 extra points to the team that brings the most team spirit.

Each week there will be a costume/dress theme that your team can participate in to potentially win the spirit points for that week.
Week 1 – CFLP Colors- Blue and White
Week 2 – Team Spirit – Team Jerseys
Week 3 – Halloween – Team Dress Up
Week 4 – Super Hero’s
Week 5 – Potluck Saturday

What to Expect on Fridays
The Open is a fitness party! We fully expect everyone to come in with an open mind and ready to have some fun. Friday festivities will kick off at 5pm. Each athlete will sign up for their heat in advance. Heats will be on the gym schedule and athletes may reserve their heat 24 hours in advance. You will reserve your heat the same way you reserve your regular classes, through Zen Planner on our website.
The heat schedule will be made on Thursday nights after the workouts are released from CrossFit.com. Be ready to be flexible and go with the flow. Coaches will be present and ready to help.
Athletes will be responsible for finding a friend to count their reps.
Athletes are encouraged to start warming up 45 minutes prior to the start of their heat. The workout warm-up will be posted to SugarWOD and written on the whiteboard. The warm-up will NOT be coach led. Coaches will be around and ready to help so if you need or want help with the warm-up, just ask.
Everyone is encouraged (not required) to be here for each heat. The more people we have cheering each other on the more fun the day will be!

Final Notes
Remember, the Open is for everyone! With Rx’d and scaled options for 19 different divisions, everyone—newbies, casual CrossFit athletes and the elite—can complete some version of the workout. Throughout the competition, victories great and small are all celebrated equally. Do it for fun and in the spirit of community!

Member of the Season: CJ Nicastro

Member of the Season

SUMMER: CJ Nicastro

CJ walked into CFLP and it has been amazing seeing the transformation CJ has gone through in the last year. As a coach it is a joy to work with and watch him pushing himself to his limits weekly (either physical or mental). We are truly proud to call CJ a member of CrossFit Lake Placid.

Fitness Background:  I studied karate from 12 – 16 years.  When I was in 10th grade, 15 years old, I started to engage in school sports.  I played football, Track and Field (shot put and discus), and the downhill ski team.  When I was 16 I pursued lifeguarding and learned how to swim and subsequently became a Water Safety Instructor.  I was enlisted in the Army when I was 18 years old, and physical training was fun for me.  After completing my enlistment I returned home and participated in local fun runs, charity runs, 10K’s, half marathons, and “mud runs.” 

 I originally started CrossFit as a method to manage stress in the summer of 2017.  I wasn’t exercising or really focused on health and I was in a rough space and needed something different. I do CrossFit because it fits my personality, short – sweet – and to the point, therefore it fits my schedule nicely, I feel like I bond with other members (something about suffering with others makes me feel connected – camaraderie), everyone is genuinely a good person , and I think I get high off the natural dopamine released from the challenging routines.

Favorite Move:  It seems to change every week!  I like the cleans.  All the Olympic lifts are new to me and for some reason dropping the bar feels good to me.  I like the bench press, probably because that’s one of the only exercises I can remember doing consistently in High school.   

Why I stay:  I stay for pretty much the same reasons I started.  I’m not stressed all the time, but it seems like the more stressful or demanding day I have at work and tired before starting a work out, the better my performance, and the better I feel.  I also want to be in really good shape when I retire, when I have so I can do the things I can’t do now. even though I still have at least 15 years to go.  Funny, CrossFit is part of my retirement plan!  Also, I have younger brothers and a son I need to be able to physically keep up with.  I’m also inspired by the community. 

Future Goals:  I want to get stronger, healthier, and content.  I feel like I don’t have anything to prove, but I have to check myself from time to time.  It’s hard not to want to compete.  Nothing wrong with the competitiveness, but I don’t need to kill myself.  I guess my future goal is to consistently do the routines at “Rx”.  I’m working on Double-Unders, overhead squats, but pretty much everything needs improvement.  I pretty much can’t do the handstand walks or pushups…yet.

Advice:  Coaches and other members are here for you.  Listen to their advice and try to perform the movements the way they instruct.  Listen to your body, but push yourself and try to be the best you can be in every session.  Everybody needs to start somewhere and if you can avoid injury and be consistent I believe you’ll see positive results. 

Interesting Fact or Something you do outside of CrossFit: I love music and learning how to play them.  I play a little bit of piano, guitar, ukulele (not so well), harmonica, didgeridoo, and tin flute, …or try anyway. 

I have an admiration and deep respect for people that take responsibility for their well-being and decide to do that through CrossFit.  One can pursue health many different ways, but to commit to CrossFit and follow through consistently takes grit. 

Fall Promotion: BOGO

Fall Back Into Fitness!!
CrossFit Lake Placid is calling all Former and New members to swing by the box and take advantage of our Fall Promotional period. For the month of October if you have never done CrossFit or have taken a few months off to focus on being active outside this is your chance to sign up for the month of October, and you will get the month of November for Free. Come in and speak with a coach #crossfitlakeplacid #CFLP #Fitness


In the 2002 publication “What Is Fitness?” CrossFit suggested a theoretical hierarchy for the development of an athlete. This hierarchy starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally, sport. Our progression largely reflects foundational dependence, skill, and, to some degree, a general theory of development.Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

Nutrition is the foundation of the pyramid. The quality and constituent elements of an athlete’s diet influence metabolism and therefore the molecular foundations of muscle, bone, and the nervous system. For this reason, any training system that does not consider and duly correct an athlete’s diet will be suboptimal. Long-term training depends upon a solid base of nutritional support.

The second level of the pyramid relates to cardiovascular sufficiency. Without effective metabolic conditioning, an athlete will fatigue prematurely. As a result, the athlete’s strength and coordination will not reach their full potential, and further development can become blunted. A baseline of cardiovascular capacity must be present for success in most sports and other physical activities.

Moving up the pyramid, the third level — gymnastics — focuses on an athlete’s spatial awareness and body control. Before attempting to control an external object (barbell, ball, opponent, etc.), an athlete should first possess the strength, flexibility, coordination, balance, and agility to move his or her own body through many different body positions and movement combinations with sound mechanics and confidence.

The fourth level considers the control of external objects — e.g., weightlifting and throwing. The capacities built at the metabolic conditioning and gymnastics levels can next be applied to an object beyond the confines of the athlete’s own body. Controlling external objects often relies on gross motor patterns that act as gateways for transferring power from the core of the body to the extremities. Once mastered, this skill can be refined for the nuanced and specific patterns necessary for individual sports.

With this foundation developed, the athlete can then safely and easily focus general physical preparedness on the specialized tasks required of specific sports. The novel requirements of sport — new body positions and movement patterns, dynamic control of external objects, fatigue, and other physical and psychological stressors — further serve to refine the athlete’s skill set and general capacity. For this reason, athletes are encouraged to regularly learn and play new sports.

While we may not deliberately order these components, nature often will. Despite the theoretical limitations of this model, it is a highly useful tool for analyzing athletes’ weaknesses. An athlete with a deficiency at any level of the pyramid will eventually find the components located above this deficiency will suffer in turn. If an athlete is struggling with a skill or movement or has hit a plateau in sport or training, this hierarchical model can be used to investigate and determine where the athlete might be deficient in one of the foundational components of athletic development. From there, an athlete can troubleshoot and continue to improve in terms of both capacity and performance.


The Open starts in 48 days
On Oct. 10, 2019, athletes from all over the world will gather locally to participate, compete, and enjoy camaraderie in 20.1, the first workout of the 2020 Reebok CrossFit Games Open. What makes the CrossFit community unique is its inimitable diversity, paired with a stubborn willingness to come together to work out and have fun. This is more than a competition; it is a celebration of fitness and individual triumphs owned by individuals from all walks of life. National champions and the fittest in many categories will be found alongside personal victories of immeasurable value.
Five hundred athletes participated in the 2019 CrossFit Games, while hundreds of thousands watched from Madison and afar. The athletes represented 114 different countries around the world, stepping into the competition spotlight as local heroes and ambassadors. For one week, the CrossFit Games served as an international platform for a collision of cultures, ideas, celebration, fitness, and food. In a season marked by change and new beginnings, this year’s CrossFit Games gave center stage to the celebration of a vibrant global community. At the beginning of the season, CrossFit, Inc. emphasized that the unfolding narrative of the Sport of Fitness is no longer solely CrossFit’s story to tell. In that spirit, many stepped up to capture and share the rich array of stories that make the community unique and special.