Skill: KB Clean, KB Snatch
WOD: Back Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Quote of the Day: “There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.” – Coach Greg Glassman

3-2-1-GO!

Skill: Turkish Get-Up (with Kettlebell, Barbell, Sandbag, etc…)
WOD: With a continuously running clock do one KB Swing the first minute, two Wall Balls the second minute, three KB Swings the third minute, four Wall Balls the forth minute… continuing as long as you are able.

Post number of minutes completed to comments.

Mark Your Calendars: Weather permitting, next Saturday, Sept 5th after the 10am session we are going to the Riverside Park in Manhattan to have fun with the Travelling Rings again!  And then we’ll hit Cafe Du Soleil for brunch!

Carlos going strong. Next step is the tricks (watch this youtube video)

Watch the Videos: Diet, Inflammation and Disease, By Dr. Barry Sears
Part 4 [mov][wmv]

Reading Corner: Meth in a Can – By Keith Graves (CFJ free article)
“Keith Graves is a certified Level 1 CrossFit Trainer at MMCrossFit in Livermore, CA, and a police officer assigned to both the Narcotics Unit and the SWAT Team. Graves is a certified Drug Recognition Expert Instructor (#3292), a court-certified expert in stimulant influence, and a teacher of drug influence courses for the California Narcotics Officers Association. He sees an unfortunate similarity between the effects of…” Continue Reading

Tom, resting between exercises

10am:
Skill: Power Snatch [mov]
WOD: “Randy”
75# power snatch, 75 reps

Post time to comments

11am: Work on your “Goat”. The “Goat” is your least favorite exercise or something you are not good at. This training session is an open class to practice a skill/movement we use in our daily workouts that is currently the weakest link in your armor.

Mark Your Calendars: We are going to be hosting a screening of the CrossFit film/documentary “Every Second Counts” next Wednesday, September 2nd, at 8pm. Everyone is invited. Bring your friends/family members.
Sorry, no popcorn. Paleo snacks are welcome!

Fight Gone Bad IV at CrossFit Long Island City. Wednesday, Sept 23th
To join our team, participate in the workout, and help fund raise click here.
To make a donation click here.

Skill: Pistol, Kipping Pull-up
WOD: “Lynne”
5 rounds for max reps of:
Bench Press (BW)
Pull-ups

Post reps for both exercises in all rounds to comments

Quote of the Day: “The cost of regular extended aerobic training is decreased speed, power, and strength.”

Partner – Pull-ups: Ron and Tom, Andy and Anthony

Thursdays are Rest Days for those following our 5 days a week schedule. If you missed a day earlier in the week or if you are on a different schedule and plan on doing the workout today, here is what’s on the menu:

Skill: Medicine Ball Clean, 5 rounds of 10 reps
WOD: 5 rounds for time of:
100 ft Walking lunge
15 Handstand push-ups

Post time to comments.

Sam, Rupa and Jessica. Kettlebell Swing

Skill: Row (500m Test)
WOD: 3 rounds for time of:
40ft Saddleback Carry
30 Partner Pull-Ups
40ft Wheelbarrow Walk
30 Slalom Jumps
40ft Fireman’s Carry
30 Double Unders
400m Run

Reading Corner: The Treatment of “Rips” (Wounds) on the Gymnasts’ Hands by Larry Nassar, DO, ATC, USAG National Team Medical Staff, Great Lakes Gymnastics Club Team Physician

Note: We are planning the screening of the CrossFit documentary EVERY SECOND COUNTS on the weekday after the classes, in the middle of next week. We can either cancel an 8pm session one of the days or do it right after the class, at 9pm. The movie is about 1.5hr long. Please let me know your thoughts.

“EVERY SECOND COUNTS takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

EVERY SECOND COUNTS chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climactic finish, with its surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth.”

Al working on the Kettlebell Clean

Fight Gone Bad IV Fundraiser at CrossFit Long Island City. Wednesday, Sept 23th
To join our team, participate in the workout, and help fund raise click here.
To make a donation click here.

Skill: Overhead squat
WOD: Overhead squat 3-3-3-3-3 reps

Post loads to comments

Quote of the Day: “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”

Andy, da Superman!

Skill: L-Sit Progressions
WOD: “GI Jane” [mov]
100 burpee pullups for time

Post time to comments.

Finish with: 1 minute Jump Squat Test (max number of reps in 1 min, 45/33# bar)

Quote of the Day: “Be impressed by intensity, not volume.”

Watch the Videos: Diet, Inflammation and Disease, By Dr. Barry Sears
Part 1 [mov][wmv]
Part 2 [mov][wmv]
Part 3 [mov][wmv]

Tom, the last rep!

Reminder: We are hosting CrossFit Gymnastics Certification in November and it is now on the main site, so if you were thinking to attend this cert, register now before it’s too late.

Quote of the Day: “Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”

WOD: Run 5K
Finish with: 1 minute Jump Squat Test (max number of reps in 1 min, 45/33# bar)

Note: Weather permitting, today’s 11am session will take place at the Riverside Park in Manhattan. We are going to learn some basic swinging techniques on the Travelling Rings. We are leaving for Manhattan at 11am.

In case of heavy rain, we will stay in and Work on our “Goats”.  “Goat” is a skill/movement that is currently the weakest link in your armor. In other words,  it is your least favorite exercise or something you are not good at.

Katie, first ever CrossFit Total, finishing strong!

Skill/Strength: Power Clean 1-1-1-1-1
WOD: 5 rounds for time of:
Power Clean (135/95#) x 10 reps
Push-ups x 15 reps

Post time to comments.

Watch the Video: Big Fat Lies with Gary Taubes, 02/06/08 Stevens Institute of Technology, 1hr 11min 47sec

Quote of the Day: “Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”

“Coming through!!!…”