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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.

 

Announcement: Starting next week we are adding a 9am class! We are going to start with Tue and Thu for the first week and see if there is enough interest to open this one up every day.

 

Our Next Barbell Club Powerlifting cycle is starting on Monday, August 20th. In this cycle we are going to Power Clean, Squat and Bench Press! To sign up talk to one of our coaches in your next class or email [email protected]. Again, this class will be limited to 9 people.

 

Congratulations to everyone who competed in the second event of the Subway Series!
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Today is the second 2012 Subway Series event, hosted at CrossFit South Brooklyn. We are getting together at the box at 7:45am and heading over to Brooklyn. Some of us are driving, and some are taking the subway. It’s the Subway Series after all! Join us in wishing the competitors all the best, and join in person if you can, to cheer your friends in this competition! Show your support and wear the CFLIC t-shirt!

 

Today’s Open Floor is from 1pm until 3pm.

 

A. Speed Deadlift 50-60% x 2 reps @21X1, every 60 sec for 8 min

 

B. Cement Mixer
7 rounds for time of:
in 3 min:
Run 400m
12 Toes to bar

 

In this workout you will run 400 meters as fast as possible and then immediately complete 12 Toes to Bars. Record your time and rest until the 3 minute mark, when you will begin your next run. Record times for each of the seven intervals.

 

Reminder: this Saturday we are not going to have the morning classes, but instead will have 1pm – 3pm “Open Floor” class. 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.

 

Great video from RedBlack CrossFit – “Assumptions, regarding what is feminine, are dangerous. CrossFit has proven that women are strong and strong is beautiful.”

A. Clean Pull Under: 80% of best CPU x2x3

 

B. Jerk: 60% of best Jerk x2x3

 

C. “Tail Pipe”
3 rounds for time of:
One partner rows 250m while the other is holding two 24/16kg KBs in the rack position.

 

Reminder: this coming Saturday we are not going to have the morning classes, but instead will have 1pm – 3pm “Open Floor” class. 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.

 

We know you love writing your AMRAP rounds and reps with chalk on the floor, on the walls, on the pull-up bar posts and on pretty much anything else that stands next to you at the moment. Sometimes you don’t even notice how this “record keeping post” ends up being your friend’s leg. Your friend is not too happy about it and gives you a friendly kick. You miss your next rep. Not good… Fear not! We have the new tool at the box! Magic mini-boards! Grab one next time you go for your record 21 rounds of Cindy and you won’t regret it. Not only you can keep track of your rounds and reps, there is even more room for some sketches you can do in between rounds!… Plus we won’t need to ask you to come after classes to clean up the mess you’ve created :-)
mini-whiteboards

WOD: Back Squat (low bar) 1-10-1-20-1-30

 

Save the dates:  Whole Life Challenge – Saturday, September 15 – Prelims. Saturday, November 10 – Finals.

 

Dovid, working on snatches
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A. 4 sets NFT of:
HSPUs x 4-6 reps @3212, rest 30 sec (kip)
Glute Ham Raises x 6-8 reps, rest 60 sec

 

B. AMRAP in 10 mins of:
15 Burpees
30 Unbroken Double Unders

 

Finish with some foam rolling and mobility work.

 

Weekend Schedule Change: because many of us, including all of the coaches, are going to CFSBK for the second event of the Subway Series this Saturday, we are not going to have the morning classes, but instead will have 1pm – 3pm “Open Floor” class. 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.

 

Super invention! Now present at our box! “Super suction chalk buster!”. Now there is no excuse for not cleaning chalk mess after yourself. Things happen. I know you needed that extra boost of chalk on your face for the last round of medball cleans. And it spilled itself somehow around the chalk bowl and on your friends. Fear not! Just grab the “Super suction chalk buster!” after the workout, plug in the extension cord and point the “buster” at the chalk on the floor. A few magic movements and the chalk disappears in the belly of the “buster”! Give it a try. You’ll feel like you have super powers!
buster

A. Power Clean x 2 + Jerk, build up to a heavy set in 15 min

 

B. 3 rounds for time of:
Clean & Jerk, 75%, 10 reps
Box Jump, 24″, 20 reps

 

Note: compare with 3/10/2011.

 

Mainstream is slowly catching up on all of the things we’ve been saying and doing for years…

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.

 

Some of the CFLIC team members post first Subway Series event.
photo (1)

begin with: Thruster (from the rack), 5 sets of 3 reps @32X3, rest as needed between sets

 

then: Tabata Thrusters with dumbbells, 40/25# DBs
the score is total reps

 

2012 Subway Series: for those coming to participate or to help your friends get through the first event of this year’s Subway Series at CrossFit Queens, athlete registration starts at 8:30am. We will get together at the box at 8am and either drive or take the subway (since it’s the Subway Series.)

 

The team on the hike about a month ago. Should we plan another outing? Where to?
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WOD: 2012 Reebok CrossFit Games – Masters Event 3
For time:
Row 1K
30 Cleans, 135/95#
50 Burpees

 

Time Cap: 15 minutes

 

Reading Corner: from The New York Times – Where the Heavy Lifting Often Occurs in the Mind

 

Matt and Kyle, Cleans
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