Events

We are extremely excited to host again Ursula Garza Papandrea and Cara Heads Slaughter with The Art of Coaching Weightlifting seminar on June 22-23, 2013. This weightlifter coaches' course consists of 12 hours of instruction over 2 days providing an in-depth explanation on identification of errors common in executing the lifts and the specific prescription of exercises that will alter movement patterns and timing. The seminar includes a review of lift progressions, a variety of lift related and supplementary exercises, and lecture and discussion on Russian versus Bulgarian training methods. This course is intended for new and experienced coaches who want to learn how to identify and correct technical errors. There will be a lot of actual lifting.

Ursula Garza Papandrea is the first and only woman to attain USA Weightlifting’s highest coaching level (Level 5 Weightlifting Coach), an honor held by only 24 people. (She stands alongside Mike Burgener, Glenn Pendlay and Robert Takano). Ursula was an elite international athlete, a 5-time world team member, a two-time senior national champion and a two-time Olympic Festival champion. She was a record holder in both the Snatch (in the master’s division) and the Clean & Jerk. Ursula has 20 years of coaching experience at both the national and international levels. She has been part of the CrossFit Olympic Lifting Certification Staff since 2009. Ursula also instructs the USAW Level 1 Sports Performance courses.

Cara Heads enjoyed an unprecedented and successful 18-year career as an Olympic weightlifter, earning 8 national championship titles, setting 2 American records, and representing the U.S. at 5 world championships. Cara also owns the highly coveted athletic title of Olympian as a part of the 2000 Olympic Team in Sydney and became the first and only African-American female to represent the U.S. in the Olympics in women’s weightlifting.

Cara's experience as a world-class athlete and weightlifting coach provides her with a unique understanding of what principles and values are essential for maximum personal achievement.

Course Agenda

• Oly Science 101 for Coaches
• Progression Comparison
• The Components of the Lifts
• Teaching the Novice: The 1st 5 Workouts
• Common Mistakes
• Bottom Up Analysis
• Snatch Exercises and their Effects
• Clean and Jerk Exercises and their Effects
• Training Principles: USSR vs Bulgaria Sample Programs Discussion
• Closing Comments

This seminar will be capped to ensure quality. The cost is $350. Register here

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

WOD: MEMORIAL DAY MURPH

WEARING A 20LB VEST OR ARMOR:
- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH

WHAT IS MDM: A yearly internet based fundraiser for military charities. It’s based on a workout called “Murph” named after Medal of Honor recipient Michael Murphy. The idea is to honor ALL of our fallen military members with a challenging workout.

WHO CAN PARTICIPATE: Anyone! You don’t have to be a member of CrossFit LIC. You don’t have to be able to do the entire workout to participate, just do what you can. We will help modify it for you if you are not certain of the best way to do it for your level of fitness. You can also complete it with a team. If you are not comfortable with these exercises, you can create your own version. What’s your “MURPH”?

WHEN: We are hosting it on Memorial Day, at 12pm. This is going to be the only workout for the day.

WHY: To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes.

HOW MUCH: Registration is $35, and includes an awesome event shirt made by FORGED clothing.

WHERE DOES THE MONEY GO: All profits go to the charities listed. We have ZERO paid staff and minimal overhead. It is our goal to maximize your donation.

More info here:
http://mdmfundraiser.com/

6 weeks To Better Health!

We all know that nutrition is key to our health and success in fitness and sport. Back by popular demand, here comes our 2013 Spring Nutrition Challenge!

When does it start and end? - 6 weeks in length. Monday, April 22nd through Saturday, June 1st.

Are their prizes for the winners? Your health of course is the biggest prize. However, in addition to improved health and fitness the winners will get a free month of unlimited training at CFLIC!

How does it work?

- Before the challenge starts, you will be provided with the link to you personal online copy of the challenge spreadsheet. You will have to fill it out DAILY. This is a MUST. We will review your food logs WEEKLY and suggest adjustments. If you fail to fill up your log weekly, you will forfeit your candidature for the prizes. We will also maintain a private Facebook group for the challenge participants to post questions, exchange recipes and share good places to eat out!

- benchmark workout before and after. Before benchmark will be on Sunday, April 21st at 10am. You are responsible for recording your time and the exact way you scaled (for example - 33# bar). After the challenge WOD will be on the last day of the challenge - Saturday, June 1st, at 10am. If you cannot make these two Saturdays to class, you can do the benchmark workout before or instead of your regular class a couple of days before the challenge starts/ends. If you are traveling around the beginning and the end of the challenge, you can do this workout at another CrossFit affiliate asking them to validate your score and send us a picture of you and your workout results on the whiteboard at that affiliate.

- pictures before and after (confidential). Email 3 pictures (front, back, side) of yourself in shorts (guys) or in shorts and a sports bra (girls). Before pictures are due by Monday, April 22nd. After pictures are due by 11pm on Friday, May 31st. If you have no one to take your picture, use the bathroom mirror! 

- mandatory nutritional workshop. Our food supplier - Kettlebell Kitchen will be providing snacks for the challenge participants to munch on during the workshop on Sunday! We will have two dates:
Thursday, April 18th at 7:30pm
Sunday, April 21st at 11am
If you cannot make either day, please email olga@crossfitlic.com.

- the winner will be determined by improvement in looks (pictures), improvement on the benchmark workout, and the diligence in posting all your meals. The winner gets a free month of unlimited training at CFLIC! We might select a few winners if the race gets too close.

Being prepared is half of your success! Read our dietary prescription (crossfitlic.com/nutrition), clean your fridge and pantry, tell your friends and family you are on a challenge this spring or better yet encourage them to do it with you!

Do you have what it takes to win?

Sign up for the challenge here. The cost is $40.

Let the journey to better health begin!

For more information and to register follow the links below:

- NYC Aggressive Strength Level 1 Kettlebell Workshop September 14, 2013

- NYC Aggressive Strength Advanced Kettlebell and Bodyweight Training, Program Design, Hormone Optimization