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Page 101

Thanksgiving Schedule: There is no Gymnastics class this coming Wednesday. Thursday Thanksgiving Day – 10am class only, Friday – 12pm and 5:30pm classes, Saturday – back to normal schedule; Barbell club participants are encouraged to come lift on Sunday during the open floor – 11am.


Lisa, “The Bear Complex”

WOD: Conga Line of Bench Presses & Pull-ups
5 rounds of:
Max # of Bench Presses
Max # of Pull-ups
L1: 95 lbs, Ring Rows or Band Assisted
L2: 135 lbs, Band Assisted
L3-L4: 185+ lbs


Thanksgiving Schedule: Thursday Thanksgiving Day – 10am class only, Friday – 12pm and 5:30pm classes, Saturday – back to normal schedule; Barbell club participants are encouraged to come lift on Sunday during the open floor – 11am.


Chris and John, Floor to Overhead Anyhow

WOD: “Kelly”
5 rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots


Another Muscle-Up in the house! Congrats, Luis!


A. Row 2k


B. for QUALITY, Not For Time:
100 Squats
50 Ring Push-ups
10 Muscle-ups
partition movements any way you want


We are putting together the team to go to CRASH-B this year. This event is held in Boston on Sunday, February 17. If you are around that weekend we strongly recommend you to consider this competition. It’s a lot of fun, combined with the short but tough race. Please let us know if you are coming. We are going to arrange transportation and hotel for our team. We have three months to prepare for this race and we are starting next Tuesday with the Rowing Clinic.  We will have two classes a week dedicated to rowing taught by professional rowing coaches from Row New York on Tuesdays and Wednesdays, 7:30 – 8:30pm. You can take any one of the classes or all of them; all classes are on the first come first serve basis. Rowing classes count towards your regular number of classes you take a week and they will mostly concentrate on technique.  But first you need to know what your current 2k time is. Today is the day!


A. Shoulder Press, find your 1RM in 20 min


B. “Jackie”:
1000 meter row
Thruster 45/33 lbs, 50 reps
Pull-ups, 30 reps


Andrea, “DT”

A. Tabata Double Unders


B. AMRAP in 10 min of Floor to Overhead Anyhow:
30 reps, 75#/53#
30 reps, 120#/78#
30 reps, 165#/103#
AMRAP, 210#/123#


This workout is the 1st WOD in the 3rd Online Russian Games this year. So far the best scores recorded in the Russian leaderboard for Men – 90, Men (40+) – 82, Women – 80, Women (40+) – 66.


Rowing Clinic Schedule: the start of our Rowing Clinic has changed to next Tuesday, November 20th. This class will meet on Tuesdays and Wednesdays at 7:30pm. This Clinic is going to focus on improving your rowing technique.


Themi, “Isabel”

WOD: Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2


Note: The first set should be heavy. Increase load if you are able to.





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  • WHEN: December 8, 2012
  • WHAT:  The Business Of Excellence (B.O.X.) Seminar.
  • WHO:  Affiliate owners, coaches, staff, and anyone interested in “The Pursuit of Excellence.”
  • WHERE:  CrossFit Long Island City (Long Island City, New York)
  • REGISTRATION:  $495/per person.  Reserve your spot now by clicking – HERE


Nina, Kettlebell Swing

Congratulations to Jamie LePaw for winning The Whole Life Challenge at our box! She ate great, significantly improved her work capacity and lost the most inches among all our participants! Jamie gets a month of unlimited CFLIC training!


But wait… Whole Life Challenge does not account for inches GAINED! Gained in muscle mass that is. We looked at our top performers on nutrition, improved work capacity and body composition change. Tim Spayd has the most points for nutrition, he most significantly improved his work capacity and lost an inch off his waist while gained a considerable amount of muscle mass! We think Tim deserves a prize too – a month of unlimited training at CFLIC!


Congratulations to our runner-ups – Becky Sagen and Erica Spayd! Congratulations to all 30 of our participants on the improvements!


Next Nutritional Challenge will start in January! This one will be different:
– 6 weeks long
– pictures before and after (confidential)
– email pictures of EVERY meal to the blog that all participants will see right on their smartphones
– benchmark workout before and after
– mandatory nutritional workshop before the challenge starts
– winners determined based on change in physical appearance and improved work capacity
We will post more information in December!


Meanwhile – keep up the good eating! Nutrition is your foundation for fitness and health!



Today we are doing the Whole Life Challenge benchmark workout during our regular 10am and 11am classes. We had done this WOD exactly 8 weeks ago – so even if you haven’t participated in the challenge you can still compare your results from Saturday, September 15th to see if you are improving. (If you haven’t been recording your workout results – start NOW! – CrossFit is an evidence based fitness program – if you do not measure your success you won’t know if you are factually improving!)


10am class will meet at the box. We will take “post challenge” body measurements of the participants at 10am and then head out to the sports field to do the workout.


11am class meets right at the sports field – 3 blocks south from the box. We will take body measurements for the 11am class’ WLC participants right at the sports field.


Please dress up appropriately as it will be chilly in the morning!


At 12pm we will head back to the box to announce the winner. Bring your favorite challenge dishes.  The winner from our box will get one month of unlimited training!


WOD: AMREP 9 min of:
7 Kettlebell Swings, 24/16kg
7 Burpees
50m Shuttle Run


Dave D., Legless Rope Climb

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