crossfit

Every 4min for 3 rounds:
A1. Back Squat @30X0, 6-8 reps
A2. Powell Raise @3010, 10-12 reps
+
4 rounds for time:
5 hang squat cleans
20 hip extensions
60sec rest
+
Groups of 4:
p1 - 150m row all out
p2, p3, p4 - rest
team cycles through three times

J.P., front squat

Reminder: there are only two classes this coming weekend - Saturday at 7:30am and Sunday at 5pm.

Every 3min for 3 rounds:
A. Deadlift @2110, 8-10 reps
+
8min amrap
10 kb swings
10 sit-ups
+
Side bridge L - accumulate 2min
Side bridge R - accumulate 2min

Side bridge with the smile!

This coming weekend we are hosting one of the best olympic weightlifting coaches Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar, and we still have a few spots. If you love weightlifting, this one is not to miss! More info and sign up here. The weekend class schedule will be altered a bit to accomodate for the seminar. We will have an early morning class at 7:30am on Saturday and an evening class on Sunday at 5pm. Sorry for the inconvenience.

Every 4min for 4 rounds:
A1. Front Squat @31X1, 4-5 reps
A2. DB single arm Bent over Row @4111, 8-10 reps
+
20min amrap
5 strict pullups
10 barbell walking lunges
30 double unders

Pascal, traveling rings. More pics here.

Happy Father's Day to all the fathers and fathers-to-be!

Reminder: We are going to the Riverside Park today after the 10am workout to have a bit of fun on the traveling rings, as long as it doesn't rain. Here is more info. We will hit Cafe Du Soleil for the brunch right after.

WOD: Weekly workout Make-up day (pick the workout that you missed last week and do it, or practice the skill that you need the most work on)

We are having an impromptu BBQ tomorrow night on the rooftop of our building in Long Island City (4705 Center Blvd), starting at 6:30pm. Email me (vadim@crossfitlic.com) or Olga (olga@crossfitlic.com) for details.

4 person teams:
p1 - 15 squat cleans, 95#
p2 - 12 db bent over rows
p3 - 250m row or 1min hard on AirDyne
p4 - rest
rotate through all movements for 4 of each movement (wait until last partner is done to rotate)

Kevin is doing the Death Race next weekend. Wish him all the best!

Reminder: We are going to the Riverside Park this Sunday after the workout to have some fun on the flying rings. Here is more info and here is a photoset from our trip there back in 2010. We will most likely hit the best french cafe in the city - Cafe Du Soleil - for the brunch right after. Join us Sunday after 10am class!

Food for Thought: Salt: What Is It Good For? by Mark Sisson

6 rounds for time:
12 deadlifts moderate
30sec side bridge L
30sec side bridge R
12 burpee box jumps

Squatting with style!

The weekend of June 22nd we are hosting one of the best olympic weightlifting coaches Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar. If you coach or ever thought about coaching weightlifting in the future, this one is not to miss! More info and sign up here. For the rest of us, the weekend class schedule will be altered a bit to accomodate for the seminar. We will have an early morning class at 7:30am on Saturday and an evening class on Sunday at 5pm. Sorry for the inconvenience.

Also, Mike V. is doing Fran today at 7:30pm! Come help him get the best time! (that's his "pre-vacation" personal challenge) And yes - you guessed it right - it's a Swedish House Mafia class at 7:30pm.

Every 4min for 3 rounds:
A1. Back Squat @30X0, 8-10 reps
A2. DB Kneeling Torso Row @31X1, 10-12 reps
+
5 rounds:
15 wall balls
max strict pullups - (chin hold over bar/hang from bar)
60sec rest

Deanna, rocking the kipping pullups on the 13th round of Cindy!

Entertaining read from Mike Warkentin in the CrossFit Journal. Mike collects a list of terms that will help you communicate in boxes all over the world - Lingua Fran-ca.

More pictures from the Garage Games last weekend in our flickr photoset here.

Every 2:30 for 3 rounds:
A1. DB SA Press L @3010, 8-10 reps
A2. DB SA Press R @3010, 8-10 reps
+
15min amrap
8 push press
12 kb swings
45sec FLR

Jay, Pressing

We are thinking about going to the Riverside Park this Sunday after the workout to have some fun on the flying rings. We haven't done that in a while. Here is more info and here is a photoset from our trip there back in 2010. We will most likely hit the best french cafe in the city - Cafe Du Soleil - for the brunch right after. Join us Sunday after 10am class!

Every 4min for 4 rounds:
A1. Front Squat @31X1, 6-8 reps
A2. DB single arm bent over row (relax in bottom, reaching db towards ground) @4111, 10-12 reps
+
3 rounds for time:
25 wall balls
15 pullups
+
partner work:
p1 - 30sec max effort Airdyne or Rower
p2, p3, p4, p5, p6 - rests
team cycles through 4 times

Congratulations to Becky on the 4th place at the Garage Games last weekend!

Reminder: June 21-23 we are hosting the Level 5 USAW Coach with 20 years of coaching experience and elite international athlete Ursula Garza Papandrea with the Olympic Weightlifting seminar The Art of Coaching Weightlifting. There are still a few spots left. Don't miss this opportunity! For more info and to sign up go here.

A. Every min for 8 rounds:
Power Clean x3
+
20min amrap
10 ball slams
15 pushups
30m Farmer's Walk

Ed, lifting like a boss! (at the Garage Games last weekend)