Begin with: Accumulate up to 5 min of L-Sits at your current level
WOD: Diane
21-15-9 reps for time of:
Deadlift 225 lbs
Handstand push-ups
World Rowing Challenge 2010: We are half way through! 30 athletes on our team and 312,645 meters so far! If you didn’t sign up and are interested in improving your rowing technique, it’s not too late. Today is the last day, based on the rules of the challenge. Our team profile and standings. Overall challenge standings.
WOD: 30 rounds for time of:
3 Ring Pull-ups
3 Ring Dips
Watch the Video: CrossFit for Congress, by Congressman John Sullivan – [wmv] [mov]
T-Shirt Slogan Contest is picking up steam! Which CrossFit quote/slogan do you want to see on the back of our next t-shirt? Post to comments on the T-Shirt Slogan Contest Page.
Foundations: The next Foundation Program is starting tomorrow. This class will meet on Mondays and Wednesdays, at 8pm. Sign up now! For more info on the program check our Getting Started page.
“Nobody who ever gave his best regretted it.” ~George Halas
Our athletes showed stellar performance at the Sectionals this weekend! They definitely gave their best and we are all really proud of them! Huge thanks to everyone who came up to support our guys! We have a great team!
Now, while our athletes are recovering after the competition, we’ve got to get back to training!
Begin with: Overhead Squat 3-3-3
WOD: AMRAP in 10 min of:
Jump Rope, Singles, 50 reps
Thruster, 115/83#, 5 reps
Foundations: The next Foundation Program is starting in two days, on Wednesday, March 31th. This class will meet on Mondays and Wednesdays, at 8pm. Sign up now. Tell your friends! For more info on the program check our Getting Started page.
We are CLOSED today due to the CrossFit Games NY/NJ Sectionals.
If you are traveling or couldn’t make it with us to the Sectionals for some other reason, go to our Traveling Workouts page, pick a workout and do it. No equipment required. All you need is YOU.
Foundations: The next Mondays and Wednesdays 8pm Foundation Program is scheduled to start next week – March 31th. Don’t miss this opportunity! Sign up now. Tell your friends! For more info on the program check our Getting Started page.
T-Shirt Slogan Contest! Which CrossFit quote/slogan do you want to see on the back of our next t-shirt? Post to comments on the T-Shirt Slogan Contest Page the quote/slogan you like the best, or better yet, come up with your own! There are some quotes from various sources on that page to get you started. If your quote ends up on our next t-shirt, you’ll get one of these t-shirts for free!
Quote of the Day: “Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight.” – Lance Armstrong
WOD: NY/NJ Sectional Sunday WOD:
(Time Cap – 17 Min)
30 OHS 95#/55#
30 Pull-ups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Note: This, for many, will be an exercise in proper scaling. Think about how you would scale the movements to finish under 17 min. Of course we will help, but at least give us a starting point.
Congrats Carlos on the new PR with Double Unders! 98 reps is no joke! Should come handy with the WOD this Saturday! Gotta get those 2 last reps now though
Sectionals: If you are coming with us to the Sectionals on Saturday, please be at the box at 5:30am sharp. I know it’s quite a bit early for Saturday, but it’s an hour drive for us and we better be there early than late. We will get some coffee on the way.. for those of us who can’t live without it . Wear your CrossFit Long Island City t-shirt! Bring water and snacks, though there are plenty of lunch options within walking distance from CrossFit Montclair.
Announcement: We are super excited to announce that we are going to host Rob Orlando and his team of Hybrid Athletics with the Strongman Seminar on the weekend of June 5th! Rob is great, and we’ve heard nothing but excellent feedback about this seminar. If you are interested in how to use strongman movements to better yourself as a CrossFitter, block that weekend in your calendar. More details to follow.
WOD: For Time:
400 Meter sandbag (60/40lbs) run
20 Sandbag (60/40lbs) squats
300 Meter sandbag (60/40lbs) run
30 Sandbag (60/40lbs) squats
200 Meter sandbag (60/40lbs) run
40 Sandbag (60/40lbs) squats
Foundations: Next two evening Foundation Programs are starting soon!
• Mondays and Wednesdays 8pm Foundations are starting on March 31th.
• Tuesdays and Thursdays 8pm Foundations are starting on April 13th.
Don’t miss this opportunity! Sign up now. Tell your friends! For more info on the program check our Getting Started page. If you are interested in attending, but do not see anything currently scheduled that works for you, email us at info@CrossFitLIC.com
New York / New Jersey Sectional schedule, heats,
workouts and logistics for this weekend Announced
Note: The Northeast Regionals are scheduled for the weekend of May 22nd. The event will take place at Albany CrossFit. Register now as Spectator to see all the action live, or register as Volunteer to help run the event. The cost for the Spectator is $50. Olga and I are already registered.
Mark your Calendars: Our first Gantry Plaza Park Workout this year is going to take place on Saturday, April 10. We will have both 10am and 11am classes running in the park. The 11am session will be open to anyone, so bring your friends and family!
John C, Kevin, some-dude-on-the-floor and Stephanie; “Ninja Flying Box Jumps”
WOD: Power Snatch, Snatch Balance, Overhead Squat
7 rounds for time of:
7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs
Reminder: 2010 CrossFit Games NY/NJ Sectional Qualifier is only 5 short days away! We are going to be at the Sectionals all weekend and there will be no classes on Saturday. If you are planning to come with us to support Al, Carlos and Derek please let us know.
World Rowing Challenge 2010: The first week is down! We are at 127,189 meters so far, though I noticed some haven’t posted their completed workouts yet. Most have done at least a couple of rowing drills/workouts, and some are getting to the 4th on the list. It will just get more interesting and challenging as we go! If you need to improve your rowing a bit (and who doesn’t?), but haven’t signed up for the challenge yet, it’s not too late. You have until April 1 to enroll, based on the rules of the challenge. Our team profile and standings. Overall challenge standings.
WOD: “Kelly”
5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Schedule Reminder: Starting today Saturdays 11am open session will be running at the same time with our regular group class. What does this mean? The open session folks will be doing the same WOD with us, except in most cases modified/scaled quite a bit based on each person’s abilities. Bring your friends and family! Let’s have some fun together!
Foundations: The next evening Foundations Program is scheduled to start on March 31th, and it’s already filling up! This class will meet on Mondays and Wednesdays, at 8pm. Don’t miss the opportunity! Sign up now. Tell your friends! For more info on the program check our Getting Started page.
Loading ...
