Sunday is a Rest Day at CrossFit Long Island City!

Have you seen some of our training pictures on flickr? Click here to check them out.

Sveinbjorn Sveinbjornsson manages his first muscle-up at the
2009 CrossFit Games. Guess what’s on the skill menu next week.

Saturday Special!
10am – CrossFit Endurance workout
11am – The Basics of POSE Running Technique

from the WIRED: “To Run Better, Start by Ditching Your Nikes”

Ron vs sandbag

Skill: DL
WOD: 3 rounds for time of:
Sandbag sprint 150m
15 GHD Back Extensions
15 BW Deadlifts

Post your load and time to comments

Ring Dips

Rest Day Special (mainly for those who missed a workout earlier in the week)

Skill: Rope Climb and test (number of trips, no feet)
WOD: 4 rounds for time of:
200m Run,
Kettlebell swing, 15 reps,
Thruster, 15 reps,
15 Pull-ups

Post loads and time to comments

On Recovery
Recovery: The Next Generation
Recovery and Regeneration Interview with Carl Valle
What About Recovery?

If goats can climb the trees, we should be able to at least climb the rope

Skill: C&J
WOD: “Grace”
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

I want to see under 5min Grace from all… Are we up for it? (note: Rx might not be what we are after today)

Some Grace stats:
Mikko Salo – 1:49
Tommy Hackenbruck – 2:34
Tanya Wagner – 1:38
Charity Vale – 3:03
All competitors this year (male_grace) (female_grace)
Athlete Rankings: Grace
The All Star Wrapup (free CFJ article)

Skill: Handstand progressions
WOD: 3 rounds for time of:
Overhead Walking Lunges – 80 feet
20 x Mountain Climbers (10 each leg)
Farmer Walking – 80 feet
20 x Burpees

Post loads and time to comments

Congratulations to Charity Vale of CrossFit Snohomish! Second Place at the 2009 Crossfit Games. Charity is a CrossFit Certified Trainer, great athlete and a mother of three!

Skill: Back Squat – Test for 1RM
WOD: 5 rounds for time of:
7 HSPU
12 Ring Dips
15 Weighted Sit-ups (with load overhead)

Post load and time to comments

Lauren Plumey of CrossFit Milford at the 2009 CrossFit Games

Skill: Shoulder Press / Push Press / Bench Press
WOD: 3 rounds for time of:
200m Run
9 Overhead Anyhow
15 Push-ups

Post load and time to comments

Ron practicing Overhead Squat

Skill: Front Squat
WOD: Hang Power Cleans & Front Squats
Ascending Ladder 1-2-3-4-5-6-7-8-9-10 reps of Hang Power Cleans
Descending Ladder 10-9-8-7-6-5-4-3-2-1 reps of Front Squats

(1 rep of HPC, followed by 10 reps of FS, followed by 2 reps of HPC, followed by 9 reps of FS, etc…)

Use the same weight for both exercises. Post load and time to comments.

Hiroshi and Sofia warming up

We have a two-course Rest Day Special today! 

Morning Session (6:30am)

Skill: Snatch
WOD: 10 rounds for time of:
10 Pull-ups
10 Burpees

♦

Evening Session (6:30pm)

CrossFit Endurance
Quick intro to POSE running and a CFE workout

Intro to Pose Technique (CFJ Preview)…[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)…[wmv][mov]

Team CrossFit Long Island City at JacintoStorm!09
(photo courtesy of Dan Reshef)