WOD - WEDNESDAY, JANUARY 1ST 2013

*  WHAT A GREAT YEAR AND WISHING NOTHING BUT THE BEST TO ALL KIP ATHLETES, COACHES AND FAMILIES IN 2014! THE PROGRESS MADE OVER THIS PAST YEAR HAS BEEN JUST UNBELIEVABLE TO WATCH.  I HAD THIS CONVERSATION WITH A ATHLETE AT THE GYM THE OTHER DAY.  PUT INTO PERSPECTIVE WHERE YOU STARTED FROM, YOUR FITNESS LEVEL, YOUR LIFTS, YOUR MENTALITY AND NOW FAST FORWARD TO NOW AND LOOK HOW MUCH FITTER, STRONGER AND MENTALLY TOUGH YOU HAVE BECOME.  SO WHAT YOU DONT PR EVERYDAY.  WHO CARES.  EVERYDAY YOU COME TO KIP YOU GET 1% BETTER AND THAT MUCH TOUGHER! WITH THAT BEING SAID WE HAVE MURPH TOMORROW BE READY TO BRING IT!!!!!

*WE LOVE YOU GUYS, PLEASE EVERYONE HAVE A SAFE AND FUN NIGHT!

ANTHONY AND ANTOINETTE GOT MARRIED TODAY! CONGRATS GUYS!!!!!

EIDENS LEAVES A NICE SWEAT MARK!

TIM A.K.A - DONUT MAN GETS HIS FIRST BAR MUSCLE-UPS.

- 9:30 JAM PACKED!

- MARCO HITS 700# DEADLIFT X 2 FROM THE KNEES!

HOLIDAY SCHEDULE
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY
* THURSDAY = NORMAL SCHEDULE!!!!!!!


WARM-UP
400M RUN
REVIEW AND DRILL STANDARDS

WOD
"MURPH"
1 MILE RUN
100 PULL-UPS
200 PUSHUPS
300 AIR SQUAT
1MILE RUN

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

* MUST START AND END WORKOUT WITH THE MILE.

** YOU CAN DIVIDE THE GYMNASTICS MOVEMENTS ANYWAY YOU SEE FIT!
EXAMPLE = 20 ROUNDS OF 5 PULLUPS/10 PUSHUPS/ 15 AIR SQUATS OR 10 ROUNDS OF 10 PULLUPS/20 PUSHUPS/30 AIR SQUATS

*** IF YOU ARE SOMEONE WHO IS NERVOUS ABOUT TRYING THIS OR THINK ITS TO MUCH FOR YOU, WE WILL SCALE IT DOWN TO MINI MURPH (HALF MURPH)

RESULTS FROM 12/31/13

2014 PREP TEAM RESULTS!

WOD - TUESDAY, DECEMBER 31ST 2013

COMPLIMENTS LIKE THIS MAKE EVERYDAY AT THE GYM 100% WORTH IT.  WHY WE HAVE THE BEST JOB IN THE WORLD!

NEW GYM MANNY? 

- MOLLY PR'S WITH 13 MUSCLE-UPS IN A ROW!

HOLIDAY SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY


WARM-UP
1 MIN DOUBLES (REVIEW DOUBLES FIRST)
REVIEW AND DRILL HANG POWER CLEANS

STRENGTH
3RM HANG POWER CLEAN
70% X 3
80% X 3
90% X 3
95% X 3
100% X 3
+5# X 3

WOD
10-8-6-4-2 – HANG POWER CLEAN (80% OF 3RM)
50 DOUBLES AFTER EACH ROUND

RESULTS FROM 12/31/13

2014 PREP TEAM RESULTS!

WOD - MONDAY, DECEMBER 30TH 2013

OH MAN!!!!!! AWESOME TIME.

* AWESOME TIME SATURDAY NIGHT AT THE HOLIDAY PARTY!  WE LOVE ALL OF YOU GUYS, GREAT TURNOUT AND THANKS EVERYONE FOR COMING AND ROCKING OUT.  WE ARE GONNA WORK ON ADDING MORE SOCIAL GATHERINGS!

** THANKS FOR FILLING OUT THE SURVEY.  WE HAVE LOOKED THEM OVER AND ARE HAPPY TO ANNOUNCE WE WILL BE MAKING SOME MAJOR CHANGES TO IMPROVE THE GYM IN 2014.  WE WILL MAKE OUR IMPROVEMENTS KNOWN BEFORE MONDAY, JANUARY 6TH.  FOR THE RECORD WE DO NOT TEACH THE CATAPULT TECHNIQUE SO WHOEVER POSTED THAT FEEL FREE TO COME TALK TO US ABOUT TECHNIQUE AND WE WOULD BE HAPPY TO ADDRESS ANY CONCERNS.

HOLIDAY SCHEDULE
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

WARM-UP
400M RUN
20 AIR SQUATS (REPS 1,5,10,15,20 = 20 SEC HOLD AT BOTTOM)
10 KBS MEDIUM
10 KBS HEAVY
REVIEW AND DRILL C2B PULLUPS

STRENGTH
FIND 5RM BACK SQUAT
• REMEMBER THIS SHOULD BE HEAVIER THAN YOUR 10RM!

WOD
DRESS WARM
5 ROUNDS
400M RUN
10 C2B PULLUPS
15 KB SWINGS (53/35)

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, DECEMBER 29TH 2013

- THIS IS AMAZING! IF YOU CANT LAUGH AT THIS WOW.  LOVE PEOPLE THAT MAKE FUN OF CROSSFIT.  BY THE WAY WE WILL NEVER DO SUMO DEADLIFT HIGH PULLS!

  * AWESOME JOB BY BOTH THE OLYMPIC LIFTING CLASS AND ENDURANCE CLASS.  BIG SHOUT OUT TO OLYMPIC LIFTING CLASS FOR 12 PR'S TODAY!  


HOLIDAY SCHEDULE
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

** UPDATE ON THE TONIGHTS PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS,  WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)

*** IF YOU ARE COMING TO THE PRE GAME AT THE GYM PLEASE BRING A 6 PACK OF BEER (SOMETHING YOU WILL WANT TO PLAY FLIP CUP WITH)

PARTNER PERV SUNDAY WARM-UP

400M RUN

20 PUSHUPS

10 STRICT T2B

10 RING ROWS

PARTNER PERV SUNDAY WOD

 "LETS GET REAL EFFING CREEPY"

* ONLY 1 PERSON WORKS AT A TIME!
3K ROW
200 DOUBLES
100 T2B
50 RING ROWS 

OLYMPIC LIFTING CLASS RESULTS!

ENDURANCE RESULTS!

2014 PREP TEAM RESULTS!

WOD - SATURDAY, DECEMBER 28TH 2013

HOLIDAY SCHEDULE
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS,  WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)

*** IF YOU ARE COMING TO THE PRE GAME AT THE GYM TOMORROW PLEASE BRING A 6 PACK OF BEER (SOMETHING YOU WILL WANT TO PLAY FLIP CUP WITH)

OLYMPIC LIFTING WARM-UP
USA-W WARM-UP
CLOSE GRIP BEHIIND NECK PRESS
SNATCH GRIP BEHIND NECK PRESS
OHS
SNATCH BALANCE
HANG POWER SNATCH (MID THIGH)
HANG POWER SNATCH
HANG POWER SNATCH BELOW KNEE
POWER SNATCH + OHS
SQUAT SNATCH

A. 20 MIN TO FIND 1RM SNATCH


B. 20 MIN TO FIND 1RM CLEAN AND JERK




* ENDURANCE CLASS IS FULL.  IF YOU DECIDE YOU ARE NOT COMING PLEASE CANCEL OUT EARLY AND DON'T SCREW SOMEONE OVER.  THANKS!

ENDURANCE WARM-UP
800M RUN (BUNDLE UP)
ROWING TECHNIQUE
MOBILITY

ENDURANCE WOD
4 SETS
1K ROW
THEN IMMEDIATELY AFTER FINISHING ROW = 1 50 FOOT PROWLER PUSH
* REST 5 MINUTES

RESULTS FROM 12/27/13

WOD - FRIDAY, DECEMBER 27TH 2013

* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS ONLY PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

https://www.surveymonkey.com/s/DY7HDJL

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS,  WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)

WARM-UP
1 MIN DOUBLES
1 LAP AROUND GYM (25/10) OH WALKING LUNGE
10 BOX JUMPS
10 WALLBALLS
HSPU SETUP AND KIPPING


WOD
"BLAKE" (35 MIN TIME CAP)
4 ROUNDS
100 FT OH WALKING LUNGE (45/25)
30 BOX JUMPS (24/20)
20 WALLBALLS (20/14)
10 HSPU

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

RESULTS FROM 12/26/13

2014 PREP TEAM RESULTS!

WOD - THURSDAY, DECEMBER 26TH 2013

* HOPE EVERYONE HAD A GREAT CHRISTMAS! NO LETS GET BACK AT IT AND GET READY TO WORK.  SEAN SAYS "GET YOUR ASS IN THE GYM"

** CONGRATS TO LUKE AND ALI ON THEIR ENGAGEMENT! SORRY LUKE HAD TO USE THIS PIC!

*** AWESOME PIC OF THE BIG DADDY COOK!

* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.

*********MOLLY AND I WILL BE GOING TO THE GYM WHEN WE GET BACK LATER IN THE DAY, DECEMBER 26TH AND WILL PUT UP A FACEBOOK POST ON WHAT TIME WE WILL BE ARRIVING.  WE WILL OPEN UP THE GYM FOR ANYONE TO USE.********

* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS ONLY PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

https://www.surveymonkey.com/s/DY7HDJL

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! BREAKING NEWS,  WE WILL ALSO HAVE THE UFC FIGHT - ROUSSEY V TATE AND LONG ISLANDS OWN CHRIS WEIDMAN (YEAAAAA!!) V ANDERSON SILVA (BOOOOO)

WARM-UP
500M ROW
BARBELL SNATCH WARM-UP
7 REPS OF EACH
BEHIND THE PRESS - CLEAN GRIP
BEHIND THE NECK PRESS - SNATCH GRIP
OHS
SNATCH BALANCE
HANG POWER SNATCHES - MID THIGH
HANG SQUAT SNATCHES - MID THIGH
HANG SQUAT SNATCH

STRENGTH
FIND 3RM HANG SQUAT SNATCH

WOD
21-15-9
HANG SQUAT SNATCH (95/65)
C2B PULLUPS

WEDNESDAY - CLOSED FOR XMAS

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS ONLY PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

https://www.surveymonkey.com/s/DY7HDJL

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! 

*** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

9:30 RESULTS!

8:30 RESULTS!

2014 PREP TEAM RESULTS!

WOD - TUESDAY, DECEMBER 24TH 2013

* GUYS WE ARE TRYING TO IMPROVE THE GYM AS MUCH AS POSSIBLE.  PLEASE FILL OUT THE SURVEY BELOW.  PLEASE FILL OUT REAL ANSWERS PLEASE.  ONLY ANSWER IF YOU ARE A ATHLETE AT CROSSFIT KIP.  IF YOU FOLLOW OUR PROGRAMMING OR PULL FROM OUR SITE PLEASE DO NOT FILL THIS OUT.

https://www.surveymonkey.com/s/DY7HDJL

** UPDATE ON THE SATURDAY PARTY! WE WILL BE HAVING A NICE INTENSE MALE VS FEMALE FLIP CUP TOURNEY STARTING AT 6:30PM.  AFTER THE TOURNAMENT WE WILL HEAD OVER TO THE ISLAND PARK LOCAL ALE HOUSE WHERE WE WILL BE GETTING A GREAT DEAL. WE ARE GETTING CHARGED HAPPY HOUR PRICES FROM 8PM-11PM AND FOOD WILL BE INCLUDED FOR EVERYONE AT THE GYM!  IF YOU ARE NOT GOING TO COME TO THE PRE-GAME YOU CANT ARRIVE AT THE BAR UNTIL 8PM! 

SUPERCLEARY V TAI! PHOTO OFF!

COOL PANORAMIC SHOT! WHATS UP SUPERCLEARY!

6AM!

6AM!

THE OLD CROSSFIT REST POSE!

9:30!

9:30

9:30

* GREAT JOB TO ALL ON 12 DAYS OF CHRISTMAS! THAT WORKOUT WAS BRUTAL BUT AWESOME!!!!!

** CHRISTMAS SCHEDULE IS AS FOLLOWS:
* TUESDAY, DECEMBER 24TH (XMAS EVE) = 8:30AM AND 9:30AM ONLY W SHAUN CLEARY
* WEDNESDAY, DECEMBER 25TH (CHRISTMAS) = CLOSED
* THURSDAY, DECEMBER 26TH = 9:30AM AND 10:30AM  ONLY W ROB SANTORO.
* FRIDAY, DECEMBER 27TH - MONDAY, DECEMBER 30TH = NORMAL SCHEDULE
* TUESDAY, DECEMBER 31ST (NEW YEARS EVE) = NO 7PM AND NO 8PM
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY

WARM-UP

2 MIN DOUBLES (BURPEE RULE IN EFFECT!)

10 KB SWINGS (LIGHT/MED/HEAVY)

REVIEW AND DRILL HANG POWER CLEAN

STRENGTH

15 MIN TO FIND 3RM HANG POWER CLEAN

WOD

150 KB SWINGS FOR TIME (53/35) 

* SCORE TOTAL SETS TO FINISH AND TIME

CASHOUT = 250M ROW X 3 - REST 1 MIN - SCORE BEST AND WORST ROW

RESULTS FROM 12 DAYS OF XMAS!

12 DAYS OF XMAS RESULTS!