Note: The next evening Foundations Program is now scheduled to start next Tuesday, March 16th! Don’t miss the opportunity! Sign up now. Tell your friends! This class will meet on Tuesdays and Thursdays, at 8:00pm. For more info on the program check our Getting Started page.
Challenge Update: Looks like we are going to have a solid rowing team of athletes for this challenge! Way to go folks! I didn’t doubt for a minute . Now for the next steps. Create a profile for yourself in the Concept2 Online Logbook, if you don’t have one yet (it’s free). When finished, click on the tab “Teams” (top right), find “join the team” section and select “CrossFit Long Island City” from the pull-down. Now confirm that you are participating in the Team Challenge: World Rowing Challenge 2010. You are done! Read the rules of the challenge. They are very simple. More details on our “rendition” of the challenge to follow.
WOD: “Eva”
5 rounds for time:
Run 800 meters
2 pood KB swing, 30 reps
30 pullups
Note: The morning Foundations Program starts tomorrow! Don’t miss the opportunity! Sign up now. This class will meet on Tuesdays and Thursdays, at 7:30am. For more info on the program check our Getting Started page.
Challenge: The Concept2 World Rowing Challenge runs every year from March 15 – April 15. Let’s get a team together and see how many meters we can row as a team! The details of Concept2 challenge are here. We will “fine-tune” the challenge a bit. In short, if you want to participate, I will add you to our schedule and you will be rowing on specific days, either instead of the regular warm-up, or if you have time, in addition to the WOD, as a second workout that day. Also, it doesn’t mean that you will be trying to cover the longest distance every time. This challenge will serve as the opportunity to do some extra rowing drills and work on technique. Post your thoughts to comments.
Announcement: We are starting the morning Foundations Program this Thursday and there are still spots available! Don’t miss the opportunity! This class will meet on Tuesdays and Thursdays, at 7:30am. To sign up click here. For more info on the program check our Getting Started page.
WOD: Run & Squat
Four rounds for time of:
Run 400 meters
50 Squats
Research Corner: Interesting article with the video, posted on the main site a few days ago: Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).
Announcement: Looks like Saturday 10am class is getting really busy, so we decided to open up another session and see how this works – 9am, starting next Saturday! Please sign up for your classes online.
our cats are working out too! ..and when done they say “time” in their own language
WOD: Inverted Hangs, Ring Push-ups
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
This is not for time.
Watch the Video: Miranda Gets Inverted on the Rings – video [wmv] [mov]
WOD: “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
Reminder: Some of us are going to the Strongman Seminar to be presented by Rob Orlando on Saturday, Apr 3rd, at Crossfit Relentless. If you want to join us, register for the event via PayPal on Hybrid Athletics website.
WOD: AMRAP in 12 min of:
Power Clean, 95/65#, 12 reps
Double Unders, 12 reps
Quote of the Day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman
Interested in training with us or know someone who would? Check our upcoming Foundations program schedule. Sign up for the free intro session on Saturday, 11am. No experience is necessary.
Congrats to Andrew on his first Muscle-Up! Need to post the new goals!
Food for thought: When Coach John Wooden talked about success, he recalled his dad teaching him and his brothers to “Never try to be better than someone else, always learn from others. Never cease trying to be the best you can be – that’s under your control. If you get too engrossed and involved and concerned in regard to the things over which you have no control, it will adversely affect the things over which you have control.”
Thoughts? Post to comments.
One of our first Sweat Angels, back from July of last year! Guess who left this one? Hint – he’s competing this weekend in the 2010 CrossFit Games US Northwest Sectionals (see the scores posted live here) and is holding up very well so far! Two more WODs today. Wish him all the best!
. Now for the next steps. Create a profile for yourself in the Concept2 Online Logbook, if you don’t have one yet (it’s free). When finished, click on the tab “Teams” (top right), find “join the team” section and select “CrossFit Long Island City” from the pull-down. Now confirm that you are participating in the Team Challenge: World Rowing Challenge 2010. You are done! Read the rules of the challenge. They are very simple. More details on our “rendition” of the challenge to follow.
