Emmy Simpkins

Meet one of our Fall Nutrition Challenge Winners, Ryan! Ryan lost over 20lbs in his first two months of joining CFSE and is determined to keep the weight coming off while still getting strong. Ryan, we are extremely proud of your dedication to a healthy life and are so grateful you chose to make that change with CFSE. We look forward to your continued success!

Name:
Ryan Metcalfe

Age:
36

Favorite Meal:
“Bone in Rib eye Steak, seasoned with salt and pepper, charred out side, medium rare. Potato and grilled asparagus.”

Reason(s) you joined CrossFit Speakeasy:
“To see what it’s all about. Mostly to get healthy.”

How has CrossFit Speakeasy changed your life:
“Crossfit Speakeasy has changed my life, first and foremost by helping me lose over 20 lbs in just the first two months.
My strength, stamina and agility are increasing. I’m doing things now that I’ve honestly never done before.”

What is your biggest goal for 2016?:

“Smash all of my current PR’s including hitting a 500 lb Backsquat. Hopefully start training for Strongman Competitions.”

2 Random facts about yourself:
“I hate bananas.

I love to travel, if traveling were free, you would never see me again.”

Do you ever notice the patches of hair Dimitri misses when he shaves his head?:
“No, No of course not!!”

Which pair of pants will Rob be wearing today?:
“I’m thinking maybe…grey sweats.”

 

• Please Save the Date for Sunday, Dec. 20th for our CFSE Holiday Brunch! 11am at the gym. Food will be provided, as well as some adult beverages. However, like every party- you are more than welcome to bring a dish or drink of choice! Looking forward to spending the Holidays with you and your families! 

Today’s Workout

Gymnastics:

• 3 Rounds NOT For time:
  • 10 Strict T2B
  • 10 Shoulder Touches
  • 10 Banded Pull Aparts
  • 10 Supermen

Conditioning:

• “Angie”- For Time:
  • 100 Pullups
  • 100 Pushups
  • 100 Situps
  • 100 Squats

Nutrition Challengers:

• All InBody’s, 3k Row times, After photos, etc. must be turned in and completed by Wednesday 11/4. Please see a coach to get your after photos taken.

This Saturday, Nov. 7th, we have a few CFSE Athletes competing at the 2nd Annual Showdown By The Sea at CrossFit By The Sea. If you are available, please stop by to show your support! 

A huge CONGRATULATIONS are in order for our athlete, Sharon Condon, on her performance during the NYC Marathon! What an accomplishment!!! 

 

Please be sure to sign in to the following classes if you are planning on attending:

– Any daily WOD

– Next Level

– Barbell Club 

If you have any issues signing in, please notify a Coach. Thank you for your understanding. 

 

Today’s Workout

4 Rounds for Total Reps

• 1min Max Assault Bike/Airdyne (Total cals/dist.)
• :30 Rest
• 1min Max KB Swings (RX= 53/35) (CRX= 70/53#)
• :30 Rest
• 1min Max Goblet Squats (use same KB)
• :30 Rest
• 1min Max Strict HSPU
• :30 Rest
• 1min Max AbMat Sit ups 
• :30 Rest
• 1min Max Double Unders 
• :30 Rest 

 

Nutrition Challengers:

• All InBody’s, 3k Row times, After photos, etc. must be turned in and completed by Wednesday 11/4. Please see a coach to get your after photos taken. 

Today’s Workout

MAX OUT MONDAY SERIES.

Every Monday, we will be testing multiple areas of our fitness (duh) with a “Max out Monday” series. These components can vary between 1 mile runs and 1 rep Clean and Jerks. Max out means, MAX OUT. Go until failure, go until your legs fall off, go until you pass out (we have an AED and certified CPR Coaches). Show us what ya got. A 12min time cap will be put on ALL components, so work fast.

• 1 Rep Max Bench Press

Conditioning (Wodapalooza Qualifier 4)

• “Dirty Thirty” For Time
  • 30 Cal Row
  • 30 Wallballs (20/14) (10′ target for everyone)
  • 30 Toes to Bar
  • 30 Deadlifts (135/185#)
  • 30 Burpee Box Jump overs (24/20)
  • 30 Deadlifts 
  • 30 Toes to Bar
  • 30 Wallballs
  • 30 Cal Row

**20min Time Cap**

Nutrition Challengers: 

All final InBody’s, after photos, 3k row times, etc need to be stapled together and turned in by Wednesday 11/4. Please see a coach to get your final photos taken. 

Please come out and show your support for our athletes competing at the 2nd Annual Showdown By The Sea at CrossFit By The Sea THIS Saturday, November 7th. 

Barbell Club

– Mobility + Positional Clean Warm-up

– Complex= 1 clean + 2 jerks, build to heavy complex

– Back Squats= 5×3 @70%, rest 1min between sets. 

Open Gym

• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!

What better way to celebrate the end of a brutal 45 day nutrition challenge AND the end to yet another incredible summer at the Jersey Shore. Halloween party tonight at 7PM with an optional costume workout at 8PM. Please bring food and beverage of your choice. We will not be revealing the workout, but we promise it won’t ruin your costume. The gym will be closed Saturday 10/31 for clean up and BARBELLS FOR BOOBS. We encourage everyone to attend the event at Apache CrossFit. If you don’t have your teams signed up yet, sign up HERE. See you all tonight! 

Today’s Workout

Flex Friiiiiday!

• EMOM10:
  • Odd- 2 Deadlifts
  • Even- Max Ring Dips

4 Rounds NOT For Time:

• 6 DB Bench Press
• 6 DB Pull Overs
• 6 Single Arm DB Press

Pump Out:

• 3 sets of 21’s 

• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD TOMORROW 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

Today’s Workout

• Open gym for those that were unable to do their Nutrition Challenge 3k benchmark.
• For those looking to do a workout, below is an option, but it is still open gym:
  • 0:00-10:00
    • “Jackie”
      • 1k Row
      • 50 Thrusters @45#
      • 30 Pull Ups
  • 10:00-18:00
    • 2 Rounds
      • 15 Power Cleans (185/125#)
      • 15 HSPU
    • In remaining time, complete as many Burpee Box Jump overs (24/20″)

Please use 1 barbell. 

Just because it is technically Open Gym, does not mean you do not have to show up on time. There are still designated class times and the class will be put through a warm up together. Please show up ON TIME. The coach reserves the right to ask you to wait until the next class. Thank you for your understanding.

• Final day of the 45 Day Nutrition Challenge is TODAY! Nutrishop in Wall is unfortunately closed until further notice, but they are going to be opening up TODAY (only) for Nutrition Challengers to get their InBody’s complete. If you are unable to get to Wall today, please visit Brick or Tinton Falls locations by next week. Congratulations to those for sticking through until the end, looking forward to some great results!
• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD Friday 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

Today’s Workout

Strength

• Re-test your 1RM Back Squat OR 3×5 Back Squats at 73% of your NEW 1RM

Conditioning

• Nutrition Challenge Benchmark
  • 3k Row For Time

 

For those looking to make the trip to Miami for the 2016 Wodapalooza Competition, all the CFSE information can be found HERE. For those of you that are unsure, reevaluate your reasonings. 

Thank you to Alex Sinkovich for the awesome mash up of all the Wodapalooza Qualifier workouts. Really incredible work and I cannot thank you enough for showing everyone how much I was dying. 

You can view the video here: https://www.youtube.com/watch?v=LtzW9mroEY4

Several Quick Announcements

• Nutrition Challengers: Final day is TOMORROW. InBody’s MUST be complete by Friday 10/30. 
• We have a couple athletes competing at the CrossFit By The Sea 2nd Annual Showdown By The Sea! Please mark your calendars to attend the event Nov. 7th!
• HALLOWEEN PARTY AND OPTIONAL COSTUME WOD Friday 10/30 7PM! No, we will not be revealing the workout! But we promise it won’t ruin your costume. The gym will be closed Saturday 10/31. We encourage everyone to attend the Barbells for Boobs event at Apache CrossFit. Sign your teams up HERE.

 

Today’s Workout

Strength

• Build to a heavy 3 position snatch (floor, below knee, above knee)

Conditioning

• 2 Rounds For Time:
  • 9 Front Squats (SX= 155/105#) (RX= 185/125#) (CRX= 205/145)
  • 6 OH Squats
  • 3 OH Lunges (ea leg)

 

Only two days left in the 45 day nutrition challenge! All final InBody’s must be complete between Wednesday 10/28 and Friday 10/30! Good luck! 

Halloween WOD and party Friday 10/30. Optional costume WOD at 7pm followed by food, drinks, and fun. You know the deal. The gym will be CLOSED the day after, Saturday 10/31, and we encourage all athletes to participate at Barbells for Boobs at Apache CrossFit. Looking forward to seeing everyone!

 

Today’s Workout 

Strength

• 5x Max Effort STRICT Pull Ups 

Rest 90 seconds between efforts 

Conditioning 

AMRAP20:

• 5 Burpees
• 1 Rope Climb
• 30 Double Unders