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Vincent Ardolino 2

Honoring Vincent Ardolino and all ferry captains who helped rescue hundreds of thousands on 9/11.

From Huffington Post:
“…On 9/11, over 500,000 people were rescued from Manhattan’s seawalls in just nine hours. How did this happen? What heroism made this possible? The answer lies in the resilience of the every day people at the scene that day, and the brave community of mariners who ply the waters of New York’s Harbor.

As the buildings fell, hundreds of tugboats, ferries, fishing boats, coast guard cutters and other vessels rushed towards the disaster. They did so at great personal risk. James Parese, the captain of the Staten Island Ferry, assumed he might be next. “We’re a big orange target in the middle of that harbor.”

Vincent Ardolino, captain of the Amberjack V, was at home in Brooklyn, watching the burning buildings on TV. He said, “I gotta go do something,” kissed his wife goodbye, dashed to his charter boat.

These men, and hundreds like them, pushed their boats into the harbor, and filled over and over with dazed passengers. That the evacuation was unplanned and unrehearsed is remarkable. But what is even more impressive is that not a single person was injured in the process.

The story of the 9/11 boatlift is a reminder of the sense of shared purpose and resilience that pervaded New York – and the world – in the immediate aftermath of the attacks.

As Stephen Flynn from the Center for National Policy and the organizer of today’s summit says, ‘First responders will always do their best to assist us. But, in real life, success or failure in our moments of greatest need is usually determined by the actions of regular people.'”

Workout: 
Cameron – for time
50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Wtd Good Mornings (45/30)
25 Ring Dips
50 Knees-to-Elbows
25 Double Squat Wall Ball (20/14 lbs)
50 Sit-Ups
5 Rope Climb (15 ft)

Hero_Cameron
Cameron’s story:
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.  He is survived by his parents Bette and John, and brother Alex.

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Today we remember Lieutenant Joseph “Joey” Agnello, 35-years-old, Ladder 118, FDNY, who was killed on September 11th, 2001.
 
On the morning of September 11th, Agnello and 5 of his fellow firefighters aboard Ladder 118 responded to what would be their final fire. They parked their rig at West and Vesey Street by the towers and vanished into the thick cloudy smoke and soot of the Marriott World Trade Center Hotel. Accounts by those rescued by Ladder 118 speak of the Ladder 118 crew ushering hundreds of the building occupants to safety. 
 
Survivor Bobby Graff says, “Their families should be proud of them. They knew what was going on, and they went down with their ship. They weren’t going to leave until everyone got out. They must have saved a couple hundred people that day. I know they saved my life.” 
 
Graff recalls, “Joey helped me bring handicapped people down from the 19th floor in the elevator. We then went up to the 12th floor where people were screaming and brought them down. Then the mayday call came on the radio and the command was ‘Get out! Get out! Get out!’ Joey and the other guys used their bodies like a brace – like a riot squad – directing the people out. They knew what was coming, but they stayed where they were. I’ll never forget that. The men of Ladder 118 died side by side.”
 
Joseph Agnello was a career firefighter with the Fire Department of New York, but is described by his family and friends as not being defined by his life’s work. He loved his wife VinnieCarla, his kids Salvatore and Vincent, took pleasure in his dogs, and thoroughly loved life.
 
A simple man, Joey never looked for credit for his accomplishments, nor wanted for material possessions. He found comfort and happiness in the little things: being with his family and looking up at the sky on a starry night. “Sometimes, when I take the dogs to the beach for a walk and I look up, I know he’s still around,” his wife said. “Like tonight. There’s the most beautiful moon, and I know he’s with me.”
 
Joe embodies the humble CF spirit with his humble dedication to serving others, and CF has a personal connection to Joe Agnello, as he was Bob Stichter’s 2nd cousin.  Thank you, Joe, for your service to others.  We will never forget!
 
Workout:
9/11 First Responders in Memoriam WOD (2 RFT):
343 M Run (# of FDNY Firefighters lost)
37 x Burpee (# of Port Authority Police Dept. personnel lost)
23 x WB 20/14 (# of NYPD officers lost)
8 x Turkish Get Ups 55/35 (# EMT’s lost)
3 x HSPU (# Court Officers lost)
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Are you ready????

And we don’t mean for the holidays!

Are you ready for HERO WEEK WINTER 2016????

We kick off Monday, December 26th!
Regular schedule of classes all week.
Saturday, December 31st ONE class only at 9AM
Sunday, January 1st Finale ONE class only at 10AM

This year’s honor roll is in remembrance of the Heroes from 9/11….get your head ready, get your heart ready, and let’s get some! (Please review CF blog post a few days back about being SAFE during the Hero Week workouts!)

Special Packages for Punch card Members are as follows: (*purchase of this separate package is not mandatory, but if you do all 7 days, it works out in your favor financially*)
$115 for 7 days of HW + short sleeve t-shirt
$120 for 7 days of HW + long sleeve t-shirt
$130 for 7 days of HW + sweatshirt

If you have an Unlimited Membership, your HW is included in your membership. However, if you would like to purchase a shirt, prices are as follows:
Short Sleeve t-shirt $25
Long Sleeve t-shirt $30
Sweatshirt $35

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Hero Week *Winter 2016* is coming!

When: Dec 26, 2016 – Jan 1, 2017
Where: Corps Fitness
Why: To honor heroes of September 11th, 2001

This post provides a few pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury.  These pointers aren’t intended to scare anyone away from doing HW, just items that we all should be aware of.  The pace is fast and the WODs are tough:

  1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.
  2. HW is not the best time to start CF or to come in after a long absence – for the same reasons as above.  Scale and take time off as needed.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.
  3. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.
  4. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.
  5. Respect the fact that you are part of something bigger than yourself.  Be part of the group energy.
  6. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in every HW past, please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!
  7. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 7 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the heroes.  Respect that.
  8. Get motivated!  Bring the intensity to every workout!

Do something special.  Because you’re here.  These heroes sacrificed committing to something bigger. We honor them by doing the same.

“Check your ego at the door, drink water, rest, SCALE to your own ability.

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HERO WEEK: June 19-25, 2016
See earlier post for prep information and a little more background on the significance of Hero Week.  Plan to set aside the first part of class to hear the honoree’s bio and set aside room in your mind to remember the significance of his / her contribution to the world we live in today.  Do something special!

Hero Week begins this Sunday with the 8:30AM class.  Honor Roll and t-shirt design will be posted soon.  Classes all week are as normally scheduled, with the exception of our Finale on Saturday 6/25.  Class that day will be at 9:00AM (ONE CLASS ONLY), and our honoree, 97 year old Gust “Gus” Kraras will be with us to share his story.  We will additionally have a “social” after class that day.

Pricing for Hero Week is as follows: 
– Unlimited Memberships, the cost of Hero Week is included in your membership.  You may purchase a HW t-shirt for $25.  Please sign up and pay at front desk.
– Punchcard Members:  $125 for the whole week (this includes the t-shirt).  Again, please pay at the front desk and select t-shirt size.

SUMMER KIDS CLASSES
First Session of our Kids camp begins this Monday 6/20 from 10:45 to Noon each day.  There’s still time to sign your child up for this motivating week, but please do so as soon as possible so we may get a head count and order t-shirts.

SPECIAL RATES
– Know any teachers or nurses who want to join the CF family?  Check out the top of CF’s fees page for more information!
– A reminder to check out the CF Loyalty Program and Incentives we announced April 1st. You can also earn points via membership and merchandise purchases!  Check out the link for full details, and start earning today!  For newbies looking to take advantage of the incentives, remember you must attend an intro class first.  After that, you’re be eligible for 2 weeks of free membership and then an additional month at $70.

CHALLENGES
– NEW!!  Tire Flip Challenge is coming!  During the week of 6/27 thru 7/1, come early to class or stay a few minutes after.  Grab a classmate, a timer and the appropriate tire (tires will be marked for Male and Females).  Challenge is to flip the tire as many times as possible in 2 minutes.  This will be on the honor system…..so be HONEST with your results!  Have your classmate time you and also count your flips.  A chart will be on the large white board to record your #.  ***YOU WILL ONLY HAVE ONE SHOT AT THIS….NOT MULTIPLE TIMES DURING THE WEEK JUST TO GET THE HIGHEST NUMBER ***
– The Kaag Challenge is extended indefinitely, so be sure to get in touch with Chris or Melissa for a time slot!  CFers have been gettin’ it done week after week – congrats!!

SPECIAL WORKOUTS:
– Mike Lawrence Honoree 6/17 – all class times (regular schedule)
– This Sunday 6/19: Fathers’ Day – All dads work out for FREE!
– Pags workout 6/29, the 5th anniversary of Kyle Pagerly’s death in the line of duty – all class times (regular schedule)

SPIN / KRANK
– Tuesdays 10:30 AM with Aimee
– Wednesday, Thursday and Saturday SPIN classes are on hiatus for summer.

FREE INTRO CLASSES
NO Free Intro on 6/25 due to Hero Week.  Stay tuned to the blog and website for our next intro class date.

WEEKEND INSTRUCTORS
Friday 5:30 PM – Kevin
Sunday 8:30 AM – HW Begins

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Come experience 7 tough Hero WODs with an extraordinary group of people this Hero Week (June 19-June 25)!

This post provides a few pointers for Hero Week, to protect the integrity of the week and protect you and those around you from injury.  These pointers aren’t intended to scare anyone away from doing HW, just items that we all should be aware of.  The pace is fast and the WODs are tough:

  1. First and foremost, DON’T GET RHABDO.  Stay hydrated, scale accordingly, recover as needed.  Yes, for many the goal is to do every day, but if your body is telling you differently it’s best to listen.
  2. HW is not the best time to start CF or to come in after a long absence – for the same reasons as above.  Scale and take time off as needed.  Don’t feel pressured to do every WOD because Susie is doing them all… maybe she’s been in more regularly and conditioned her body for the rigors of this week.  If your body says No, listen!  It’s also not a great week to try ‘active recovery’ at CF (not that that’s ever an option).  If you need some less-intense movement to work some soreness out, take a walk, go for a swim, take a day off from CF.
  3. HW is not instructional; you are expected to know the movements and have an idea of the weights you use for different movements.  Some Olympic lifts may show up in CrossFit WODs. Know your form and your weights to help the class move quickly.  Show up earlier than normal to get the format.  No excuses.
  4. Before each WOD, the bio of the honoree will be read aloud. That’s the most important 5 minutes of each class. You can also visit the blog each morning to read about the Hero. The workout is for him / her.  Please respect that.
  5. In large classes, you will share equipment or make modifications.  You might take turns, start at different times, or use DBs instead of a bar for push press for example, improvise – adapt – overcome.
  6. HW (and CF in general) is a No Headphone Zone.  Respect the fact that you are part of something bigger than yourself.  Be part of the group energy.  Second, the classes can be quite large, and for safety reasons, keep the earbuds at home.
  7. HW means something different to everyone. Whether this is your first HW or you’re one of the CFers who have participated in every HW past, please recognize and honor the Integrity and Intensity this week deserves. Follow the example of those who have come before you, and thank them for making HW what it is. Then, make your own meaning and carry on the tradition!
  8. If you are attending only 1 or 2 just to “get your workout” please be considerate and mindful of the dedicated folks who are suffering through all 7 workouts for the Heroes.  It’s not a competition, it’s about working together to honor the heroes.  Respect that.
  9. Get motivated!  Bring the intensity to every workout!  Review the Hero Weeks Past page for some motivation!

Do something special.  Because you’re here.  These heroes sacrificed committing to something bigger. We honor them by doing the same.

“Check your ego at the door, drink water, rest, SCALE to your own ability.
You’ve evolved with a brain, use it! Rhabdo is no one’s fault but your own, take heed, don’t be stupid, you only have two kidneys but you can live with one, survival is NOT mandatory, so choose wisely…”
-JJ

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Tick tock, tick tock….Hard to believe that we are approaching the end of May. And, with the end of May comes the deadline for Hero Week nominations. Please submit your nominations to melissa@corpsfitness.net by May 31st. A brief explanation of why your nomination is a hero to you is required but need not be an eloquent essay…just a good summation of why they are a hero. Looking forward to creating a kick @$$ Honor Roll for the Summer 2016 Edition of Hero Week!

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What is a Hero to you? Is it someone who you consider to have done a courageous or noble deed? Is it someone who has sacrificed their own well-being or life for the sake of others?

In the past, we have honored fallen military and first responders, we have honored those whose lives have been severely altered because of their heroism, and we have honored children whose lives are changed due to health or physical conditions.

This June, we look to honor YOUR heroes. Do you know a family member, friend or acquaintance who embodies the characteristics of a Hero? If there is a person in your life who you’d like to recognize this Hero Week for their heroism, you may nominate them for our Honor Roll. All submissions must be sent to melissa@corpsfitness.net by May 31st. Please include Hero’s name and a brief summary of why they are a hero to you. Honor roll suggestions are completely up to you…..they may be someone still living or deceased, they may be a fallen soldier, someone fighting a health battle, someone currently serving in a dangerous position to maintain our freedoms.

If your submission is chosen, we will ask you for a more detailed bio to be used during Hero Week, as well as a picture or two of your Hero. Additionally, if your Hero is chosen and you’d like to add input to the workout created for his/her day, you may do so.

We look forward to hearing from you and the examples of heroes that are in your lives! And, we will look forward in June to shedding a little blood, sweat and tears to honor them the best way CFers know how!!

Hero Week Kicks Off
Sunday, June 19th

Concludes
Saturday, June 25th

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