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Page 101

WOD: AMRAP in 13 min of:
13 Thrusters, 95/65#
13 Toes-to-Bar


Good luck to our competitors in tomorrow’s Garage Games!


Reading Corner: Is Sugar Toxic?


Anna, practicing the rope climbs

WOD: 21-15-9 reps for time of:
Deadlift, 225/155#
Row for calories


Note: there is a hard 10 min cap on this workout. I hate to sound like a broken record, but the clock stops at 10 minutes, and even if you have one last rep to do, your score is – DNF. Scale. Enough said.


Adam and his evil game face :-)

WOD: “Nicole”
AMRAP in 20 minutes of:
Run 400 meters
Max rep Pull-ups


Note number of pull-ups completed for each round.


Announcement: We are planning a Hiking Trip on Sunday, July 1st to our favorite place by the Greenwood Lake, NJ (about 1hr 30min drive from us). Bring your friends and family! The path is along the beautiful Appalachian Trail to Surprise Lake (about 45min medium paced, relatively easy hike). Please RSVP via email to [email protected]. Let us know how many people will be coming with you, whether you have some form of transportation (car, motorcycle, truck, bus, horse drawn carriage, etc), and if so, how many people you can potentially take with you.


Nina and Olga on the pull-ups

WOD: Front Squat 1-1-1-1-1-1-1


Our Foundations classes resume this week! For more information and to sign-up go here.


Nutrition challenge: At about 30 particupants, our roster for the nutrition challenge is full! Let the the six weeks of good eating begin!


If you haven’t gotten a link to your food log and an email from posterous, you will shortly. If you have done either Elizabeth, Fran, Isabel or mini-Kelly last week, one of these workouts will be your benchmark workout. Please write down your time and the exact way you scaled (aka: green band, 75# bar, 10# wall ball, box step-ups, etc). You are responsible for keeping track of your workouts and progress. At the nutrition challenge potluck we will do Elizabeth, Fran, Isabel and mini-Kelly again. If you do not remember your time or the exact scaling for your benchmark, email [email protected] – we might have a picture of the whiteboard with your results. If you missed the whole week at the box and have not done either of the four benchmark workouts, email Olga as well.


Your logs will be checked early next week!


Jacob, working some power snatches!

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don’t forget to sign-in as you come in using the laptop by the entrance.


Working on the Front Squat.

WOD: If you are on the nutrition challenge, do “Mini-Kelly” (20 min cap):
3 rounds for time of:
Run 400 meters
30 Box Jump (24″/20″)
30 Wall Balls (20/14)


If you are not on the challenge, do full “Kelly” (33 min cap):
5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball


Note: Remember that you can also scale the number of reps to finish within the cap. If you are on the nutrition challenge and missed all of the benchmarks this week, try to come in tomorrow and do one during Open Floor class.


Having some fun!

WOD: Isabel (7min cap)
Snatch 135#, 30 reps for time


Note: Check your ego at the door! 7 minutes is a hard stop on the workout today, meaning the clock stops at 7 minutes. And even if you only had ONE repetition left to finish the workout when you ran out of time – you have failed the workout. DNF. There is no point in writing on the board by how much you have DNF:ed. You have FAILED. Period. So get your act together and scale the workload appropriately for your current ability. Better undershoot than overshoot. Get it done in 4 to 5 minutes or even 2 to 3 minutes, not in 6:59. And please write your score on the board. We need it not only for your friends’ viewing pleasure, but also for the overall assessment of how we are doing with the programming and training in general.


Dave, Turkish Get-Up with Nina!

Begin with: Turkish Get-Up, build up to a heavy set with equal weight lifted with both right and left hands.


WOD: 3 rounds, not for time, of:
5 Skin-the-cats
10 GHD Back & Hip Extensions
15 Air Squats
20 Unbroken Double-Unders


Enroll your friends into our Foundations class! For more information go here.


Double-Unders and Oly Lifting

WOD: “Fran” (7min cap)
21-15-9 reps of:
Thrusters, 95/65#


Have you seen our picture up on the main CrossFit Affiliate page?


Aaron, moving load overhead

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