Begin with: Front and Backwards Rolls, Press into Handstands, Handstands on Parallettes
WOD: 3 min of Rowing
3 min of Wall Balls
3 min of Burpees
3 min of Sit-ups
Post sum total of all reps to comments. Count calories on the rower.
2010 CrossFit Subway Series: This Saturday is the 3rd event – Strongman Showdown at CrossFit Virtuosity! It will be fun and anyone can participate. Sign up, if you haven’t done so yet.
Watch the Video: Do you subscribe to CrossFit Journal? It’s the best $25 you’ll ever spend on a yearly online magazine subscription! The 2010 CrossFit Games CrossFit Journal commercial – [wmv] [mov]
Announcement: Meet our new Assistant Coach Carlos Armas!
Carlos has been training with us for a year. Most of you know him as an athlete, a friend, and a member of our CrossFit Long Island City family. Carlos has been honing his coaching skills through the apprenticeship program with us, and we believe he is going to be a great addition to our coaching team. Please welcome Carlos in his new role!
Carlos, axle clean
Congrats Calos! Personally you have always been a great help. Couldn’t imagine someone better for the job!
Congrats Carlos… Now I won’t feel bad every time you destroy me in a WOD. My new excuse, your a coach your supposed to be better :p
Felicitaciones Los! That’s great news to start my day
Hey everyone,
Sry for the repeat msg, again, I just want to make sure that those who want in get a chance to read it.
Vadim asked me to coordinate sign-ups for the Spartan Race adventure/obstacle course Aug 15 in Brooklyn.
http://www.spartanrace.com/queens_ny.php
The website says Queens, but it’s actually in Floyd Bennet Field in Brooklyn. It’s a 5k race, which you can sprint, so it’s much shorter than the Tough Mudder which was riddled with bottlenecks. Expected turnout is 500+ participants with a wider course to reduce waiting time.
I’m trying to gauge interest, so if you’re interested in racing email me at shur.mike@gmail.com with “Spartan” in the title and I will get back to you with instructions on how to proceed in signing up via teams.
Thanks,
Mike
2 thumbs up. Congrats!
Congratulations Carlos!! that is great
Congrats!!!
Rot already conveyed my sentiments….but congratulations! You always give great advice and the little adjustments you suggest always make a big difference.
Wow, great news Carlos! Congrats!!!
Congrats Carlos!! I hope this doesn’t mean more torn up hands for everyone – I know how you love those.
Awesome! Well deserved Carlos.
Yay, congratulations Carlos! Will you teach me how to bench press my body weight?
Carlos that is awesome news Coach! But does that mean I can’t trash talk with you anymore? =(
Congrats! Now it won’t be so creepy when you stare at us during the wods.
Awesome Cubano!!! You will make a great instructor. Now on your first day walk into that box and announce to all
“I have nothing to offer but my blood, toil, tears and sweat”
Next step in your progression, CrossFit Games 2011!!!!
Congrats and damn proud of you
Way to go Coach Los! Looking forward to another person correcting my form
LMAO @Derek’s comment
congratulations buddy!!
Yeah man!!! Congrats LOS… LIGHT WEIGHT!!!!
Whoa, thanks everyone! I’m psyched about this! It’s gonna be awesome helping Vadim & Olga continue to breed highly skilled machines!
Linda – I have found that tanning and doing laundry on bench days helps maximize my strength
Steph – That is exactly what this means
Stay thirsty my friends…
- Los
Well done Carlos!