Thursday, April 17, 2014

Posted on: April 16th, 2014 by Vadim No Comments

 

So far we have 11 brave souls (including myself) signed up for the Whole Life Challenge! Get your family and friends to register as well, and I'm not just talking about those who are already members of our box. Anyone can participate. And it will be a lot easier and more fun for you to do it with your relatives, even if they don't train with us day to day. Ask them to join our team using the following link. Registration price goes up by $10 on April 26th. Don't procrastinate! The fun begins May 3rd and will last for 8 weeks!

 

Every 90 sec for 8 rounds:
A. Hang squat snatch + OHS x5
+
3 rounds for time:
7 db man-makers 35#/20#
50 double unders

 

Happy Birthday, Mat!
IMG_4157

Wednesday, April 16, 2014

Posted on: April 16th, 2014 by Vadim No Comments

 

“As human beings, our greatness lies not so much in being able to remake the world – that is the myth of the atomic age – as in being able to remake ourselves.” - Mahatma Gandhi
Read Whole Life Challenge tips from Gandhi... Join our team in this challenge!

 

Happy Birthday, Gretchen!

 

Every min for 12 rounds:
A. Hang power snatch paused below knee + power snatch
+
5 sets:
10 Close Grip Bench Press tough (unbroken)
row 500m @90%
rest 1:45
+
Side bridge - accumulate 3 min per side

 

Christina, Hang Squat Cleans

Tuesday, April 15, 2014

Posted on: April 15th, 2014 by Vadim 2 Comments

 

So, we are talking about the Whole Life Challenge yesterday night, and James comes up to us and asks: This Whole Life Challenge you are trying to get us in.. is it one of those where you divorce your wife, move to the island and eat cranberries, leaves and wild mushrooms?... Well, I searched around and found a better video to describe the Whole Life Challenge. Watch below and then I'm sure you'll be ready to join our team!

 

Announcement: Starting this weekend, we are going to be running two special classes on Sundays. At 10am (parallel to our usual make-up hour) we will get together with those who want to train and compete in the sport of Kettlebell lifting, and simply have a bit more fun with this old russian strength and conditioning tool. And at 11am we will have a session for those who want to get better at weightlifting.

 

Every 4 min for 4 rounds:
A1. db RFESS @3010; 6-10 reps/leg
A2. amrap(-1) strict pull-ups
+
For time:
run 800m
5 min FLR on floor
30 hang squat cleans 115#/80#

 

Monday, April 14, 2014

Posted on: April 14th, 2014 by Vadim 2 Comments

 

We are joining the Whole Life Challenge, which is starting on May 3rd and is going to run for 8 weeks. During this Challenge you will be introduced to a whole new you - the YOU that you always knew you were born to be. You're gonna get super present to the daily choices that you make that affect your health, your well being, your life, and your community. Join Team CrossFit Long Island City and start the Whole Life Challenge!

 

Foundations program is starting tonight. It's not too late to sign up!

 

Every 5 min for 4 rounds:
A1. db standing press @4111; 8-12 reps
A2. db SL RDL @2020; 6-10 reps/leg
+
25 min @80%:
400m row
10 burpees
20 sit-ups
30 double unders

 

Sunday, April 13, 2014

Posted on: April 12th, 2014 by Vadim 1 Comment

 

We are super excited about our next Nutrition Challenge! It will be interesting! Stay tuned for more details tomorrow!

 

Our next Foundations Program is about to start next Monday! This awesome 2-week crash course in training methodologies and movements we use, nutrition we recommend and lifestyle we lead, is followed by the 2-week Unlimited membership to get a taste of what our group classes and our community is all about! If you have a friend or family member you'd love to become a part of our community and just overall get healthier, now is the time to get them a present! For more info and to register go here.

 

Today is our Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

Happy Birthday, Jay!
IMG_0167

Saturday, April 12, 2014

Posted on: April 12th, 2014 by Vadim No Comments

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 2 min for 6 rounds:
A. Squat snatch x2 + OHS x3
+
5 rounds for time:
15 box jumps 24"/20"
10 wall balls 20#/14# to 10ft
5 muscle-ups

 

Friday, April 11, 2014

Posted on: April 11th, 2014 by Vadim No Comments

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 3 min for 5 rounds:
A1. Deadlift @30X0; 7 reps
A2. amrap(-2) ring pushups
+
5 sets:
20 sec hang power cleans
20 sec burps
20 sec sprint
rest 2 min

 

July 2009, Olga testing the new boxes...

Thursday, April 10, 2014

Posted on: April 9th, 2014 by Vadim 2 Comments

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 2 min for 6 rounds:
A. Squat clean thruster + hang squat clean x2 + front squat x6
+
10 min amrap:
5 CTB pull-ups
10 walking lunges
30 double unders

 

It got warm!  BJP and JPN...
(next time try 1 mile for time, 40 pounder for men and 30 for the ladies)
run-with-sandbag

Wednesday, April 9, 2014

Posted on: April 9th, 2014 by Vadim No Comments

 

Every min for 10 rounds:
A. Hang power snatch w/pause above knee + power snatch
+
4 sets:
10 dips
row 500m @90%
rest 2 min
+
FLR on rings - accumulate 4 min

 

After running in the rain.
wet-team

Tuesday, April 8, 2014

Posted on: April 7th, 2014 by Vadim No Comments

 

The next Foundations Program cycle is starting next Monday! Those who have never done CrossFit before will have to take the Foundations before joining our regular classes. More info here. Register your friends and family here.

 

Every 4 min for 4 rounds:
A1. db RFESS @3010; 8-12 reps/leg
A2. amrap(-1) strict pull-ups
+
For time:
1500m row
2 min side bridge L
2 min side bridge R
75 wall balls

 

Kiki moving some load!
IMG_4104