CrossFit Commack

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CrossFit Commack

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05/24/2025

2025 Murph 🇺🇸

Grateful to all that serve and those who have paid the ultimate sacrifice. Thinking of the families and the loved ones they’ve lost.

05/21/2025

Sweat therapy…conditioning only day.

Sit-ups were a different variation than normal butterfly sit-ups. Arms crossed touching the opposite shoulder, knees bent with feet flat on floor. Sit-up and touch elbows to knees every rep and lay back until upper back is rested on the ground. These wrecked me. Butterfly sit-ups feel like cheating after doing this stricter version. Will be doing a lot of these in the future.

Intervals and low-impact conditioning…things that challenge me, but allow me to train hard daily.

Scale the reps if you can’t finish this in under 4:00.

05/08/2025

RUN:
- Increase or decrease the distance to finish around the 3:30-4:00 mark.

ROW:
- Increase or decrease the distance to finish around the 1:30-2:00 mark.

GOALS:
- Aim to finish each set in 5:00-6:00 at 8-9 RPE.
- Each set must be a negative split (faster than the previous set) or the workout is over.
- Continue to repeat every 10:00 until your pace slows or you’ve completed 6 sets.

05/12/2024

Thanks for everything you do my love!

Happy first Mother’s Day to my partner in crime 😘

02/01/2023

READ ⬇️
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Tracking is important for maintenance and progress, but our medical system and culture have adopted metrics that often are inaccurate and/or not great for mental health.
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BMI uses your weight and height to calculate your “Body Mass Index.” Our medical system still uses this as an indicator of body fat for adults and children. The issue is that it does not consider body composition at all, so it’s completely inaccurate at predicting body fat. For example, I was recently diagnosed as “overweight” at my most recent physical. What’s funny about this is I also recently had to do a DEXA scan for my job and was told that my body fat percentage is in the 8-14% range.
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WEIGHT is one of the worst ways to measure SHORT-TERM progress. It’s definitely useful to track trends over the long term (months and years), but really isn’t helpful on a daily or weekly basis for general health. Women fluctuate weight more than men due to their menstrual cycle, so this can cause inaccurate representations of body composition changes. Individuals who are overweight can use weight loss as a metric, but this is still something that should only be tracked to measure trends, not day-to-day changes.
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BODY FAT calculators and devices that are affordable and accessible to the general public are inconsistent and usually very inaccurate. DEXA scans and hydrostatic testing are accurate, but are both expensive and inconvenient, making regular testing unrealistic for most.
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WAIST-TO-HEIGHT is a cheap and easy place to start. The waist should be less than half the height. Measuring tape will cost you less than $10 online and your height is something that rarely changes as an adult. This measurement doesn’t give you a specific body fat percentage, but is a starting place to know if you’re carrying excess fat.
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It’s also important to note that I’m not a doctor and not providing medical advice with this post. This is something that I have learned and applied over years of training. DM me if you have any questions!

01/13/2023

Swipe ⬅️ for content.

Day 1 of WZA is underway and things are shaping up to be a tight race down to the finish on the men’s side. Emily Rolfe put herself in a solid position heading into day 2.

Check out the link in bio for these Wodapalooza stories.

If you’re following the event, check out the competition hub link in bio and the IG for updates!

12/05/2022

Dubai dump!

All links in bio.

11/28/2022

Balancing informal and formal feedback for your team is something that takes time, experimentation and adapting based on your needs.

This article is meant to be more of a blueprint/template to build from, not a step-by-step recipe for cookie cutter coaching development.

Every affiliate is different and the beauty of the licensing system allows freedom and creativity to flourish. I hope this can provide coaches and owners with a simple, actionable framework.

If you have questions or want to talk shop further, send me a direct message! I’m not looking to become a consultant or charge for anything, just happy to help anyone who may be where I was several years back.

A high tide raises all boats 🤙

11/25/2022

Always a great day when I get to take class with my Mom!

11/23/2022

Just over a week until they kick things off in Dubai!

Links in bio.

11/22/2022

The abundance of information in the rulebook can be overwhelming if you try to take it all in at once. This article dives into two major things you should know moving into this season – region selection and the new “Two Appeal Rule.”

Link in bio.

11/18/2022

Things are moving in the right direction. I think it’s important to remember these new systems are going to take time to iron out and they will be a process, not final destination.

The transparency and preparation that has gone into these changes are all things to be excited about heading into this season!

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http://CrossfitCommack.com/

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