Skill: Handstand Conditioning
WOD: 5 rounds for time of:
Overhead Walking Lunges, 45#, 40 feet
21 Burpees

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Quote of the day:  “The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” -Thomas Edison

Caption contest… post yours to comments

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: Kettlebell Swing and Kipping Pull-up
WOD: “Helen”
3 rounds for time of:
* 400m Run(click to see the route)
* 1.5 pood Kettlebell Swing x 21 reps
* Pull-ups x 12 reps

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Watch the Video: Dr. Robert H. Lustig “Sugar: The Bitter Truth”

And the stars were shining…
we didn’t “doctor/photoshop” this one, the star is real

Skill: Kettlebell Training
WOD: “Annie”
50-40-30-20 and 10 rep rounds, for time of:
* Double-unders
* Sit-ups

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Reminder: Sign up for the Fight Gone Bad 4! As we discussed, there is no minimum donation and anyone can participate. More details here.

Linda warming up with sit-ups

Next Saturday, Aug 22, after the 10am workout we are going to Riverside Park to have some fun with the Travelling Rings (or Flying Rings).  The plan is to learn the basic swinging techniques, and then have brunch at Cafe Du Soleil - yummy!

“Swing a Ring is unique fitness apparatus that exists only in New York City (lucky us) and Santa Monica. There’s a set for adults and a set for ankle biters. It’s free, permanent, open year-round… ”

yours truly, over a year ago on a rainy day

REMINDER: Today’s workout is taking place on top of the mountain in Abram S Hewitt State Forest. For those of you who couldn’t join us – pick one of our Travel Workouts and do it. All you need is you. Otherwise, enjoy your extra rest day this week!

Supermen and superwomen in training!

Skill: Front Squat
WOD: Front Squat 3-2-2-2-1-1-1-1-1 reps

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Note: CrossFit Long Island City and CrossFit Queens are joining forces to participate in the Fight Gone Bad IV fundraiser. Wednesday Sept 23th.  For more information, to join our team, participate in the workout, and help fund raise click here.
To make a donation click here.

Skill: Work on your “Goat”
WOD: 3 rounds for time of:
Overhead Weighted Walking Lunges – 80 feet
Sit-ups with load overhead, 30 reps

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♦

Donna and Saren show us some moves

Skill: Thruster 5×5
WOD: “Jackie”
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)

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Watch the Videos:
Jackie (CrossFit Kids)…[wmv][mov]
Jackie, Greg Amundson …[wmv]

Thrusters, performed by Hiroshi

Skill: Deadlift
WOD: 10 rounds for time of:
135 lb Deadlift, 15 reps
15 Push-ups

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Note: There is no workout at the box this Saturday. The workout is taking place on top of the mountain in Abram S Hewitt State Forest. We are meeting at the box at 8am. If you are planning to come, and didn’t let me know yet, please send me an email.

Reading Corner: CFJ: Inside Gym Jones By Russell Berger

Team “Saren, Yinh, JP, Hiroshi” pulling through the team workout. Good job!

Skill: Parallette Training – Static Holds
WOD: 2000m Row

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Reading Corner: Parallette Training, by Roger Harrell

Congrats Ron on completion of CrossFit Certification!
(Ron on the main site – group shot)

Reminder: Starting next week we will have three sessions in the evenings: 6pm, 7pm and 8pm.

Watch the video: Kim Malz by Marty Cej and John Buffone – video [wmv] [mov]

Reading Corner: if you haven’t yet read these two journal issues on nutrition, take a look when you get a chance:

• CFJ Issue 15: Nutrition -Avoiding Metabolic Derangement
• CFJ Issue 21: Zone Meal Plans

Happy Birthday, Jorge! Hope you are having fun in Florida, getting well rested and ready for more training!