Monday

We are CLOSED today to celebrate the life of Al Flemming, the founder of Westchester Gymnastics, who passed away unexpectedly two weeks ago. He will be greatly missed, forever cherished and always remembered. Our thoughts, prayers, and heart go out to the family. Al was an incredible person, he gave us the opportunity to start out our business and for that we will forever be grateful to him and his family. May the love of friends and everyone who knew Al, bring peace and comfort to the family.

Al Fleming

Wednesday

The gym will be CLOSED April 22-29.

We are planing an Olympic weightlifting clinic for next month. Exact date and price will be posted soon.

“Fran” showed her pretty ugly face yesterday. Despite the fact that we all fear her, everyone did an amazing job. Many got PRs and others did it Rx for the first time. BCF athletes are definitely stepping it up!

Monday

I was going to write a few words about the CF Games Open competition but “Olympic Steve” said it best on a post on Facebook:

“The positive atmosphere, energy, enthusiasm, teamwork, etc. at BCF from day one of Open WOD 12.1 to the last day of WOD 12.5 was just an awesome environment to be a part of. It was great to see our BCF family step up it’s game and compete every single week to post higher numbers and lift bigger weights, which ultimately led to a bunch of PR’s for many of us. I also believe that not only was this a great opportunity for us to identify our strengths, but more importantly our weaknesses (we know what they are now, so NO more excuses).  A big fat THANK YOU and CONGRATULATIONS goes out to Cesar, Olga and the entire BCF family.”

I’m so happy that we had over 30 athletes compete on the Open. We are lucky to have such great members. I can only imagine how many will do it next year.

Chrissy knows how to pick things up and put'm down

Wednesday

Last weekend the energy in the gym was great, we all had a blast even though a lot of us had the dry coughs after those damn burpees. We are all anxious to know what the 2nd CrossFit Games WOD will be tonight. Any predictions?

A few other testimonials from our members:

• “I’m so happy I found out about Crossfit a couple months ago! After not working out for a couple years, I said to myself I need to do something. I was told about Crossfit through my sister, came in, did the trial, and even though it was the hardest workout I ever tried I was still like “Yeh I gotta do this, this will get me in shape and get me to where I want to be.” Cesar, you the man! When I move out West, I expect you to open up a gym where I go and move too (…I guess Olga can come too ).”  - Max Byer.

• “CrossFit changed my life! It gave me workouts that are different each day. I am never bored and always challenged. All I have to do is show up and Cesar takes care of the rest. The small groups keep me motivated and the camaraderie of my classmates is inspirational. I am no longer standing around at a gym waiting to exercise. I leave each workout exhausted and drenched in sweat. Each workout is total body and I am stronger than I have ever been in all my years as a triathlete or semi professional soccer player. Thank you Bravo CF!”  -Brandon Beck.

• “My last few months at Bravo Crossfit have been amazing. Cesar and Olga are extremely encouraging, and are always there to give crossfitters of any fitness level that extra push. I used to be the kid who couldn’t climb the rope in gym class. Now, I can’t wait for the next time rope climbs are in the WOD!”  -Jacob Jabbour.

• “Bravo CF is the best way you can get yourself in great shape. The training is not for the faint of heart, it is intense, but you will see results immediately. You will feel and look better. Every workout is different, and we use all types equipment from barbells to kettleballs to med-balls. Cesar is a great instructor, and everyone in the class is really friendly. If you want to get in shape, this is the class for you.”  -Joe Romano.

Friday

The following was written by Tanya Saffadi. She’s been with us for a few short months.

“So why did I start, well, I was like everyone else, I was too busy, I had no time, I had to focus on my full-time job or my family, anything other than myself. Luckily for me, both my girls are in a gymnastics class in the same building as Bravo Crossfit. So I spent a bunch of Saturdays sitting on the bench waiting and watching my girls during their gymnastics class. I’d see the Crossfit classes going on and one day said, what the heck, I am going to try it, I am sitting here anyway!
I am also fortunate enough to be married to a crossfitter, who fully supports me, encourages me and helps me get better every day of my life. He started his crossfitting life at Bravo Crossfit as well.
I was coming out of a crazy stressful job, working as the HR Executive for Martha Stewart Living Omnimedia, things in my personal life were somewhat complicated, I was not eating healthy or exercising, I had all the typical NYC life stressors and I needed something…
That something turned out to be Bravo Crossfit. When I was stressed and anxious, Bravo Crossfit was the answer, when I was sad, Bravo Crossfit was the happy place, when I needed an escape, they didn’t know it, but Bravo Crossfit was the place to escape too. When my heart raced during a WOD, or I wanted to stop during a WOD, and it was all perfectly acceptable because I was a beginner and working so hard, I deserved to be able to stop, but with the cheering and support of my crossfit teammates I never did!
It replaced some of the pain and stress inside with strength all over my body that was so great, nothing else mattered, and that made me feel incredibly good. I was addicted instantly.
Since then, my body and mind have been transformed. Everything in my life is the WOD (workout of the day) now, and life in general is so much easier to get through with that mindset.
In addition, I went to the dentist the other day; he looked at me and asked ‘have you been working out a lot?” I thought this was an odd question from a dentist, so I said “yes, why do you ask?”, he told me that my gums looked amazing, stronger and healthier than they have ever been, he went into describing anaerobic exercise and how it greatly increases blood flow through the body, including the gums and teeth, making them stronger and healthier.
One of my other doctors saw healthy improvements and changes and also asked me if I was working out hard? She said my hormone levels are literally changing in my body, an increase in testosterone actually promotes bone growth, reduces depression, increases sex drive, and acts on the brain, muscles, liver and blood vessels, and enhances cognitive functions.
My body in every way, inside and out has become better, my mind is flooded with new hormones, my emotions are improved, my body, mind, soul and spirit are evolving.
My daughters are proud of me, my husband is proud of me, I have actually inspired friends, co-workers and neighbors to start exercising as well. Nothing but amazing good has come to my life because of Bravo Crossfit. How could I not do CrossFit!”

Tanya Saffadi

Thursday

But of course they feel good, they got a muscle-up for the first time yesterday! Congrats to Neil, Aaron and Steve who was able to link two muscle-ups in a row. Those who had the muscle-up already quickly found out how hard they get when trying 30 of them as fast as possible. By the end everyone’s arms felt like wet noodles.

We got some Tabata fun for today with a little running at the end!

aka "Olympic Steve" with a great Overhead Squat.

Tuesday

Doing “Fran” with chest-to-bar pull-ups made quite a difference in everyone’s time yesterday. Just a few inches more that you have to pull and it seems as if you’re carrying extra weight. We also had a few “no rep” calls and you all took it very well, I thank you for that. Let’s keep up with the feel of competition and encourage each other to do better and be better.

From Fashion to Fitness

Monday

Night out
That was one hell of a great time  last Saturday night. We are definitely making it a tradition every month – although some said every week…haha – it was too much fun if there is such a thing. We loved seeing so many of you there. We will keep you all posted when and where the next get together will be.

The CFG Open
The CrossFit Games Open begin Feb.22th and everyone will take part on it. Starting this week all classes will be done competition style, where a fellow CrossFitter will be judging and counting your reps. We all want to avoid hearing the dreaded word “NO REP!” so make sure all movements are full ROM. On the same note from now on if you want to declare a PR make sure someone judged you on it -Your Fran time means Sh*t if even one of your thrusters are not below parallel- You can ask your fellow members or myself to be your judge. This will make you work much harder and it will prepare you not just for the CF Games Open but also for future competitions. 3..2..1..GO!

Friday

CrossFit, The Sport of Fitness.
We had a really good time last night with Reebok, they were very welcoming. They are here to help us thrive in our business. They have done nothing but great things for CrossFit. We are very excited to see what’s in store for the future of our sport and our business.

Competition Mode!

Tomorrow, Olga and Tracy are heading to CrossFit Queens in Astoria to compete. We wish them the best!

Wednesday

Those little Medball cleans were a real treat yesterday. Add L-pullups to that and it still didn’t look that bad. I mean why would it, it’s just two exercises for a few rounds. But it proved to be a lot tougher. Many of you did great on the L-pullups, a very strength based exercise. We are seeing great improvements across the board. Our goal is for everyone to excel in all 10 general physical skills – Cardio/Respiratory endurance, Strength, Stamina, Power, Speed, Flexibility, Accuracy, Agility, Coordination, Balance – With all the hard work that everyone is putting into the WODs, you’ll all be able to excel in sports, life and most important your health!

Who’s pumped for the 2012 CF Games Open? and YES, everyone in the gym is doing it!