Thursday, July 21, 2011

Posted on: July 20th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Forward and Backwards rolls, Handstand Practice

B. Tabata Mash-up of:
Air Squat & KTE

Foundations: Our next Foundations program starts next Tuesday, July 26th and we have 3 spots left. Enroll your friends! For more information and to sign up go here.

Food for Thought: Watch the video below and post your thoughts to comments.

Tim Harford: Trial, error and the God complex

Wednesday, July 20, 2011

Posted on: July 19th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Push Jerk 3-3-3

B. “Freddie’s Revenge”
5 rounds for time of:
5 Push Jerks, 185/115#
10 Burpees

Announcement: Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2011 CrossFit Subway Series! All NYC affiliates are invited to participate -- the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule:

Saturday, August 6th, 9am: CrossFit Virtuosity
Saturday, August 13th, 9am: CrossFit Long Island City
Saturday, August 20th, 9am: CrossFit Queens
Saturday, August 27th, 9am: CrossFit South Brooklyn

For more details and to register go here.

2011 CrossFit Subway Series

Tuesday, July 19, 2011

Posted on: July 19th, 2011 by Vadim


WOD: (Workout Of the Day)
A. 4 sets of:
Weighted Goodmorning x 8-10 reps @3111, rest 30 sec
Pistol x 4-6 reps each leg @32X2, rest 30 sec

B. 18-15-12-9-6-3 reps for time of:
KB Swings, 24/16kg
Overhead Weighted Sit-ups, 45/25#

Kasey v Deadlifts

Monday, July 18, 2011

Posted on: July 18th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Snatch 3-3-3-3-3

B. Front Squat 3-3-3

Quote of the Day: Practice doesn't make perfect. Practice makes permanent. Make three incorrect lifts in the row and you have to perform 27 correct lifts to erase the memory pattern that was set up. Practice correct technique.

Anatoly Pisarenko, Snatch 454 lbs and Clean & Jerk 540 lbs;
Watch the slow motion part of this video.

Sunday, July 17, 2011

Posted on: July 17th, 2011 by Vadim


Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Josh and Ravi, working the Ring Dips

Saturday, July 16, 2011

Posted on: July 15th, 2011 by Vadim


WOD: "Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

1. Wall-ball, 20/14# (Reps)
2. Sumo deadlift high pull, 75/53# (Reps)
3. Box Jump, 20" (Reps)
4. Push-press, 75/53# (Reps)
5. Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

9/17/2011 - National Fight Gone Bad 6.
More details and rules are here.
Join our team!

Friday, July 15, 2011

Posted on: July 14th, 2011 by Vadim


WOD: (Workout Of the Day)
4 rounds, each for time of:
800 meter run
Rest as needed between efforts.

Announcement: We are pleased to announce the addition of Olympic Weightlifting classes to our schedule starting next week. Our regular CrossFit class schedule is slightly changing as well.

Olympic Weightlifting classes are open to Unlimited members only. You MUST sign-up for these classes ahead of time. Participation will be limited. Our Olympic Weightlifting classes are designed to build up your capacity in the two classic olympic lifts: Clean & Jerk and Snatch. Check our schedule here. Sign up for classes here.

Thursday, July 14, 2011

Posted on: July 14th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Practice Pistols, add load or height (jumping pistols) as needed, 5 sets of 6-8 reps each leg

B. 4 rounds for time of:
15 Ring Dips
120 feet of Lunges
15 Burpees
120 feet of Lunges

Reading Corner: Series of short posts on Omega-3s, including Essential Fatty Acids 101 in the first post:
- Why fish stomps flax as a source of omega-3
- How too much omega-6 and not enough omega-3 is making us sick
- How much omega-3 is enough? That depends on omega-6.

Albert, sprinting in the rain!
Sprinting in the rain

Wednesday, July 13, 2011

Posted on: July 13th, 2011 by Vadim 2 Comments


WOD: (Workout Of the Day)
A. 4 sets of:
TGUP x 2-3 reps each hand without setting the KB down, no rest
Sprint 150m, no rest
Man-makers x 6-8 reps each hand, rest as needed

B. 5 rounds for time of:
12 Deadlifts, 225/155#
25 Sit-ups

Steph, kipping pull-ups

Tuesday, July 12, 2011

Posted on: July 12th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Work on your gymnastics "goat"

B. "Jackie"
for time:
1000 meter row
Thruster 45/33 lbs, 50 reps
Pull-ups, 30 reps

Jason and Graig, working the snatches