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A big welcome to our newest members Mark and Shelby who graduated into classes yesterday! Let the fun begin!

Due to popular demand, we are introducing Saturday Movie-Erg Nights! We are starting this Saturday, at 7:30pm. Number of erg seats is limited. Claim yours by commenting to this blog post.

We are doing Event 7 of the Week 2 CrossFit Team Series today.

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Tabata Squats. Focus on virtuosity. Week 5

B. Event 7
Each athlete performs 21-15-9 reps as a relay:
Overhead squats, 115 / 75 lb.
Toes-to-bars

C. p1-p4
p1 – 100m sprint
p2-p4 – rests
x6

Handstand Push-ups!

We are doing Event 6 of the Week 2 CrossFit Team Series today. Monday is Event 7.

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Event 6
As male/female pairs perform as many rounds as possible in 15 minutes of:

Rx’d Division
50 deadlifts, partner holds deadlift, 225 / 155 lb.
50 handstand push-ups, partner holds handstand

Masters Division
35 deadlifts, partner holds deadlift, 225 / 155 lb.
35 handstand push-ups, partner holds handstand

Scaled Division
50 deadlifts, partner holds deadlift, 155 / 105 lb.
50 push presses, partner holds handstand, 105 / 65 lb.

Have you tried rowing classes with Bre on Tuesdays? You should!

We are doing Event 8 and Event 5 of the Week 2 CrossFit Team Series today. Sunday is Event 6. Monday is Event 7.

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Event 8
2-rep-max bench press

rest

Event 5
Rx’d Division
150 wall-ball shots, 20 / 14 lb. to 10-foot target
100 cleans, 155 / 105 lb.
50 muscle-ups

Masters Division
150 wall-ball shots, 20 / 14 lb. to 9-foot target
100 cleans, 135 / 95 lb.
50 muscle-ups

Scaled Division
150 wall-ball shots, 14 / 10 lb. to 9-foot target
100 cleans, 115 / 75 lb.
50 chest-to-bar pull-ups

Week 2 CrossFit Team Series events were announced yesterday night. We will do them again this time as part of our general programming for the entire gym on Saturday, Sunday and Monday.

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Both A and B – For QUALITY, NOT for time

A. Handstand Hold Against Wall for 3 minutes (Rx+: freestanding)
Each time you rest or break, perform 20 Hollow Rocks

B. 3 rounds:
Skin-the-cat, 2 reps
One legged squat, 20 reps alternating
L-Sit, max hold x 3, rest 20 sec
Bridge Ups, 10 reps

Welcome Beth to classes!

A huge welcome to our newest member Beth who graduated into classes on Tuesday! Let the fun begin!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Every 2 min for 5 rounds:
Squat snatch x3

B. 7 min amrap:
7 OHS 115#/85#
2 muscle-ups

A big welcome to our newest member Justin who graduated into classes yesterday! Let the fun begin!

A big welcome to our newest member Justin who graduated into classes yesterday! Let the fun begin!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

A. Every 30 secs for 3 mins: 5 x TnG Clean & Jerks, pick load
rest 3 minutes
B. Every 15 secs for 3 mins: 2 x TnG Clean & Jerks, pick load

total load – about 130% of last week
workload per min – about 150% of last week

C. 5 rounds for time of:
12 Kettlebell Swings, heavy
40 Double Unders

Parents and kids training together. Matt and Katie!

Fall Team Challenge: pick a Short, Medium or Long rowing Workout of the Day from concept2 program.

Begin with: Tabata Squats. Focus on virtuosity. Week 4
Notes: set your expectations right. Adding reps to your score every week is unreasonable. We have 12 more weeks to go. It may be a much better idea for some to lower the reps and concentrate on quality. Read Greg’s article on Virtuosity.

WOD: 4 rounds for time
Run 400m or Row 500m
Wallballs, 20 reps
Toes to bar, 12 reps

Deanna at the Flex on the Beach!

Congratulations to our team on the great performance at the Flex event last weekend!

Fall Team Challenge: (Message from Bre) In lieu of the Fall season beginning, it’s time to row! Concept2 has a Fall Team Challenge (similar to what some of us did in the winter), and I’ve created a Crossfit LIC team. For this challenge we’ll have a 10k/week buy in, and whatever extra meters you do on your own will only get you in even better shape and bump up our place on the leaderboard! (challenge winners get a free erg!) This challenge is the perfect opportunity to throw yourself on the rower and see how far you can go (with good form, of course). Through the challenge, Tuesday rowing classes will be geared towards our usual technique in addition to learning how to efficiently row for longer periods of time. Here are the details on how to sign up! Be sure to make a logbook account if you haven’t already. Then register for the challenge and sign up for team “Crossfit LIC”…
…and to keep this challenge rolling, pick a Short, Medium or Long rowing Workout of the Day from concept2 program here. (Warning: if you choose long workout, make sure there will still be someone at the gym when you are done.)

Every 4 min for 4 rounds:
A1. Deadlift, 4-6 reps
A2. Shouder Press @31X3; 4-6 reps

B. 21-15-9 reps, for time:
Snatch, 95/65#
Pull-up

C. L-Sit, accumulate 3 min

2008, Traveling Rings

Today is our regular 10am Make-up class! Pick the training day from the last week that you missed and do it, or pick a skill that is your weakness and work on it!

Row, row, row the boat...

A. Turkish Get-up, build to a heavy set of 3 reps unbroken.

B. 7 rounds, for time:
Row 250m
Medball Clean, 25 reps
Double-unders, 25 reps


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