Begin with: 400m Run test
WOD: “Elizabeth”
21-15-9 reps, for time of:
Clean, 135#
Ring Dips

Can you identify everyone in this picture?

Today is the HALLOWEEN ZOMBIE RUN!

The morning crew, by popular demand , will do yesterday’s SECRET SERVICE KB SNATCH TEST! – Courtesy of Mike’s Gym. The score to beat is 218.

Halloween Zombie WOD and Run. Wear your costume!  We are getting together at the box at 6pm and leaving to CrossFit Virtuosity at 6:30pm sharp. We will do The Halloween WOD and launch into the darkness. We should be back by 8-ish. If you just want to join us for the after party, come over and cheer those lucky undead who managed to get through the run without falling off the Pulaski bridge.

The Halloween WOD:
3 minutes at each of the following:
Grave Diggers (Virtual Shoveling), 70lbs
Resurrections (Turkish Get-ups), 35lbs
50′ Zombie Walks (Rack Walks), 95lbs

The after party: if you have any special preferences/ideas for drinks and food, bring it over… must be Zombie-Paleo-Primal-friendly though  . We are going to get some roadkill, bat wings, werewolf eyes, ditch digger stew, marrow and bones, and other tasty graveyard rubble… This stuff is delicious and cheap so if we all bring a bit of cash and chip in we’ll have enough to cover the costs.

Rest Day it is!… For the restless, here is what’s on the table:

SECRET SERVICE KB SNATCH TEST!! – Courtesy of Mike’s Gym

10 Min. of KB Snatches: Switch hands as needed. Once the kettlebell is picked up, it cannot be let down… If the KB hits the ground, the test is over. Switch hands as necessary.

Men use 1 pood KB
Ladies – 12 Kilo KB

Count total reps of snatches performed and post to comments

Reminder: Tomorrow is the Halloween Zombie Run. We will have the regular morning session. No evening classes though. We are getting together at the box at 6pm and leaving to Williamsburg at 6:30pm sharp. We shall arrive back in a deathlike trance, moving with a slow, shambling gait, stiffened, flesh-hungry undead, ready for blood… and whatever or whomever else is going to be waiting for us back here. 

Jessica, Kettlebell Practice

Skill: Turkish Getup and Windmill
WOD: “Tabata Something Else”
32 Consecutive Tabata Intervals
(20s of work, followed by 10s of rest)
8 each of:
Pull-ups
Push-ups
Sit-Ups
Squats

Score total reps for all rounds.

Watch the Video:  Tabata Something Else, Rob Miller…[wmv][mov]

Reading Corner:  Choose Your Booze: A Guide to Healthy Drinking

J.P. PR’d by more than half a minute on the 2K Row. Impressive!

Skill: Practice Muscle-Ups & Rope Climbs
WOD: Back Squat 1-1-1-1-1-1-1

Post loads to comments

Carlos, getting ready for the lift, talking to the bar…

Skill: Straddle L
WOD: “El-Toro”
22 Pull-ups
22 Box jumps, 24″ Box
22 Double-unders
22 Ring dips
22 Knees to elbows
22 Kettlebell swings (24/16kg)
22 Abmat Sit-ups
22 Back extensions
22 Wallballs (20/14#)
22 Overhead Walking lunge steps (45/25#)

Post your time and thoughts to comments

Reading Corner:  Paleo+ CrossFit: It might save your life.
“Strong people are harder to kill than weak people, and more useful in general”. – Mark Rippetoe

Happy B-Day, El-Toro!

Congratulations! to Anthony, Carlos, Al and Marcel on their successful completion of the 10K Nike Human Race!

Reading Corner:  Passionate CrossFitters have questions about the growth of the movement. Diluting the Brand? (Free CFJ article)

Caption this photo

Practice/WOD: The Clean

Watch the Video: Annie Cleans Heavy…[mov]

Reminder: Did you get your costume for the next Friday Halloween Zombie Run?

Workout in the Park, “Box” Jump station

Begin with: Max Double-Unders test
Skills: Work on Thrusters and Kipping Pull-ups
WOD: “Fran”
21-15-9 reps of:
Thrusters, 95#
Pull-ups

Post time to comments

Note: Good luck to Anthony, Carlos, Al and Marcel on their 10K Nike Human Race in Brooklyn tomorrow!  If you want to cheer or participate, here is the link with more information. Wear your CrossFit Long Island City shirt under that Nike shirt!   We will be waiting for you to join us after the race for our Saturday CrossFit training session!  We will let you off the hook with half a warm-up this time.. ;-)

Watch the Video: Fran – CrossFit Kids …[wmv][mov]

Hiroshi going overhead

Begin with: 500m Row Test
WOD: 5 rounds for time of:
Walking Lunges, 80ft
Ring Dips, 20 reps
Jump Rope, 100 Singles

Post time to comments

Note:  There is no 8pm class tonight.

Reading Corner:  The Danger of Muscle Imbalances and the Importance of Symmetry.

Mark and Medicine Ball, both resting after the workout

Skills: KB lifts practice
WOD: “Nancy”
5 rounds for time of:
400m run
Overhead squat, 95/65# x 15reps

Post time to comments

Reading Corner:  Some folks were talking about this a couple of days ago, so here you go – a timely article from CrossFit NorCal - SEX? Yes Please! 

Mike is practicing going overhead

Begin with: Medicine ball Clean
Followed by: Hand Balancing Practice
WOD: Row 2K

Post time to comments

Mark Your Calendars: On Friday, October 30th, CrossFit Virtuosity and CrossFit Long Island City will be holding the first annual Halloween Zombie Run, a 2.5 mile haunted jaunt from Brooklyn to Long Island City. The after-party, hosted by CrossFit Long Island City, will begin at 8pm.  Participation is FREE, and you don’t have to be a member of either gym to run with us! If you’re not the running type, you can walk the distance, or just join us at CrossFit Long Island City for the afterparty! More details here

Kris vs The Rower