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A. Work up to a heavy set of the following sequence:
Clean Deadlift, Clean, Pause Front Squat, Push Press, Pause Split Jerk
(watch the video below of Dmitri Klokov performing this sequence with 205 kg /451 lbs on the bar)

 

B. 3 rounds NFT of:
GH Raise, 6-8 reps
Plank, hold for 1 min

 

Reminder: Saturday, October 27, at 6pm we are having a Halloween Party at the box. Fog, lights, costumes, dancing, tricks and treats! Win prizes for the best costume and various Halloween games! Please RSVP to our Facebook events (B4B and Halloween Party) or via email. Bring your friends and family! See you there!

 

A. Max Effort 1000m Row

 

B. On the minute, for 12 minutes:
Perform 2 Power Snatches & 4 burpees.
Go as heavy as possible on power snatches.

 

Sara and Donna, working on freestanding handstand in gymnastics class
IMG_7996

Advanced Level class: Our first Advanced Level class is today at 10am. As a general guideline, you have to have at least 80% of Level 2 Skills and some Level 3 Skills to participate in this class. The Levels document is here.

 

Open Floor – 11am: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please sign into the class as you come in using the laptop by the entrance.

 

Reminder: Saturday, October 27th we are doing the charity event Barbells for Boobs, starting at 9am. Join us in our 3rd year of supporting this great cause! The same day at 6pm we are having a Halloween Party at the box. Fog, lights, costumes, dancing, tricks and treats! Win prizes for the best costume and various Halloween games! Please RSVP to our Facebook events (B4B and Halloween Party) or via email. Bring your friends and family! See you there!

 

Tomorrow Yoga class is at 6:30pm on the second floor. Register here.

 

yoga02

WOD: “Partner Filthy Fifty”
You and a Partner complete:
50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders
Divide reps as needed, one partner works at a time. Teams of three complete 75 of each movement

 

Lance and Gerry, GHD Sit-ups
IMG_7963

A. Deadlift 3-3-3-3-3

 

B. 4 rounds NFT of:
Ring Push-ups, max reps
L-sit on parallettes, 20 sec
Wall Run, 1 min

 

L1-L2: Parallettes or Regular Push-ups; Tuck L-Sit, Handstand hold

 

Barbell Club wrapping up the two-month cycle of training with the bang!
Perry, squatting 365# with ease!
(note how the guys in class paused doing Eva for a second to witness the lift – priceless)
IMG_9334

Introducing Athletic Skill Levels and new Scaling system.

 

CrossFit can be scaled to everyone, made easier for those with less experience or ability, or made more difficult for those athletes who crave more. But CrossFit athletes don’t always have a clear, manageable progression towards better health and performance, they often don’t know how to scale properly, and they don’t always understand their weaknesses well. If athletes scale incorrectly and/or don’t understand their weaknesses well, they can waste time and effort, or even worse, can promote or cause injury. So, to help you achieve better health and higher levels of performance more safely, CrossFit LIC presents to you Athletic Skill Levels and our new four-point scaling system, so athletes can prescribe themselves proper workloads and make smart choices about their training.

 

Our Athletic Skill Levels are based on the original system created by Dave Warner of CrossFit North (now Level 4 CrossFit Seattle). We have also borrowed from a number of other Affiliates who have refined the Levels based on their experiences. We have made some modification as well, and will continue to fine tune the Levels as we go.

 

The Athletic Skill Levels is not a test you have to pass, but rather a guide to go by. It is a self-assessment tool that will provide you with a better framework to determine your strengths and weaknesses, set goals and measure progress. The Levels are:

 

Level I – Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within three to 12 months for those with no significant limitations.

 

Level II – Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. Some workouts are done as Rx. The complete Level II may take from six months to several years to reach after achieving Level I.

 

Level III – Advanced athlete. Few people possess this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Most workouts are done as Rx. Expect to invest another three to five years of consistent effort.

 

Level IV – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level IV are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.

 

The Levels document is here.

 

The scaling for the levels will be posted each day with the WOD where needed, so you will have an opportunity to pick which level you would like to attack when you come to the box. The coaches in classes will assist you in your choice as well as always help you, if further scaling is required. Again, this is just to give you some framework on where to start! If you have any questions please ask any one of the coaches and we will take care of you!

 

Check your ego at the door and bring your best attitude to classes! Let’s continue getting fitter and building together our amazing community!

 

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Note: We are starting the new Advanced Level class on Sundays at 10am. As a general guideline, you have to have at least 80% of Level 2 Skills and some Level 3 Skills to participate in this class.

 

WOD
Eva
5 rounds for time:
800m Run
30 Kettlebell Swings, 32/24kg
30 Pull-ups

 
L1: Half-Eva
5 rounds for time:
400m Run
15 Kettlebell Swings, 24/16kg
15 Pull-ups

 

“When you think you’re done you’re only 40% into what your body is capable of doing and that’s just a limit that we put on ourselves” -David Goggins (thanks Ben Bergeron and CompetitorsWOD for the link to the video)

A. Barski Snatch, work up to a max set
Note: Barski Snatch = 3 consecutive high-hang snatches without setting the bar down
L1: 3 x hang power snatch + overhead squat

 

B. Back Squat 3-3-3-3-3

 

A. 3 rounds NFT of:
HSPUs full ROM, parallettes, 4-6 reps
Back Lever, 4-6 holds, as long as you can
L1: Negative or modified HSPUs; skin-the-cat
L2: HSPUs, hands on plates, strict or kipping; skin-the-cat or tuck Back Lever

 

B. The Ensign
6 rounds of:
3 min AMRAP:
3 Cleans, 155/110
6 Push-ups
9 Air Squats/Dips
Do Air Squats on odd numbered rounds and Ring Dips on even numbered rounds)
Rest 1 minute btw rounds
L1: HPC; Dips using dip attachment, regular, banded or feet on the ground
L2: PC 135/95;

 

Lisa, Deadlift
IMG_7949

A. Rack Jerk, find your 1RM
L1: 5×5

 

B. 5 rounds for total reps:
Row for calories, 1 minute
DB Thrusters, 2×40/2×25, 1 minute
Rest 1 minute
L1-L2: Wallballs instead of Thrusters
 

Note: L1-L4 above are various scaling options for the workouts. I will be posting more on this shortly.

 

Reminder: Yoga class is today at 6:30pm on the second floor. Register here.

 

Klokov, Rack Jerk 539 lbs (245 kg)

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.

 

Reminder: Our first yoga class is tomorrow, at 6:30pm. More info is here – crossfitlic.com/yoga. Register here!

 

Congrats to Nina on the great job at the Belle of Bayside competition!
Nina-belle


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