Thursday, January 16, 2014

Posted on: January 16th, 2014 by Vadim 6 Comments

 

As some of you may have heard, Colorado CrossFitter Kevin Ogar suffered a serious spinal injury at the OC Throwdown this past Sunday. Unfortunately, Kevin is uninsured and will require significant funds for his medical journey. He underwent surgery on Monday to fuse his T11 vertebrae. For more information go to kevinogar.com or www.facebook.com/ogarstrong

 

Although we don't know Kevin personally, CrossFit is about the community and that also means reaching out beyond our own gym. We will be hosting a fundraising workout for Kevin this Saturday, January 18th starting at 10am. We will have computers set up so you can donate directly to Kevin's Fundraising site. We will be asking you to donate whatever you can for Kevin. There will be no other fees. This event is open to ANYONE in the CrossFit Community. Regardless of your fitness level. We will scale the movements to your current ability. Matt Hathcock came up with this workout in honor of Kevin. It is made up of his favorite movements. The workout is:

 

As many reps in 14 minutes of:
3 touch and go snatches, heavy
1 muscle-up
12 wall balls, 20/14 lbs

 

Again, we will modify the movements to your current fitness level. This is not about competition. It's about coming together, raising money and supporting Kevin in this time of need. Let's come together for Kevin.

-----

 

Every 2 min for 5 rounds:
A. Front rack step-ups 4 total reps + 40 double unders
+
20 min @sustainable effort
10 toes to bar
250m row
5 hang squat cleans 115#/80#

 

kevinogar

Wednesday, January 15, 2014

Posted on: January 15th, 2014 by Vadim 4 Comments

 

Registration for The 2014 Reebok CrossFit Games Open begins today! This is going to be a lot of fun! Go to games.crossfit.com to register!

 

Every 4 min for 4 rounds:
A. Weighted dips @21X1; 2.2.2; rest 20 sec in between doubles
+
Every min for 10 rounds:
B. Hang power clean 2 reps
+
8 min for total reps:
10 hang power cleans 95#/65#
10 hang power cleans 115#/80#
10 hang power cleans 135#/95#
10 hang power cleans 155#/110#
amrap hang power cleans 175#/125#

 

Tuesday, January 14, 2014

Posted on: January 14th, 2014 by Vadim 7 Comments

 

May 10th - 11th we are hosting CrossFit Weightlifting Trainer Course! Register here.

 

Our next Olympic Weightlifting training cycle is starting TODAY. Classes are on Tue and Thu at 7:30pm. More details about our program is here. Register here.

 

Every 4 min for 5 rounds:
A1. Back squat @20X1; 3-4 reps
A2. weighted pronated pull-up @21X0; 1-2 reps
+
3 rounds for time:
10 push press
15 burpees
10 front squats

 

Rab, 2011 at the old box, starting out...
and yesterday, juggling the same atlas stone!

Rab-2011-2014

Monday, January 13, 2014

Posted on: January 13th, 2014 by Vadim 3 Comments

 

Every 90 sec for 4 rounds:
A. Segmented snatch grip deadlift 2-3 reps
+
Every min for 6 rounds:
B. Snatch pull + power snatch
+
4 sets:
400m row
15 burpees
10 pull-ups
40 double unders
rest 2:30

 

Ryan, working on the snatch
Ryan

Sunday, January 12, 2014

Posted on: January 12th, 2014 by Vadim 9 Comments

 

Our 2014 Winter Nutritional Challenge is starting on Monday! Today the challenge participants will do the benchmark workout at 10am and then attend the Nutrition Workshop at 11am. Why bother? Do you feel sluggish with your performance in the workouts? Do you feel like you plateaued? Do you want to lose those last 5-10 lbs you’ve been struggling to lose for some time now? Or maybe you want to gain some weight? Do you want to get stronger?... Do you want to get healthier? Not just for a few months, but for your lifetime? Nutrition is the key to success in fitness and health. Go here for some more challenge details and to register!

 

Today is also our Weekly Make-up Day: those not on the challenge feel free to join the challenge participants for the benchmark workout at the 10am class, or pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

 

The last Guest Day classes yesterday were... well attended! (photo courtesy Astami B.)
1-11b

Saturday, January 11, 2014

Posted on: January 10th, 2014 by Vadim

 

Today is the last Guest Day! Bring your friends and family to workout with you! Show them around and walk them through the warm-up, the rest we will take on ourselves. Remember that every movement and workout is scalable to any level.

 

Our next Olympic Weightlifting training cycle is starting next Tuesday, January 14th. Classes are on Tue and Thu at 7:30pm. More details about our program is here. Register here.

 

Every 2 min for 4 rounds:
A. Squat snatch x3
+
10 min amrap:
9 OHS 120#/90#
2 muscle-ups

 

Vadim04

Friday, January 10, 2014

Posted on: January 9th, 2014 by Vadim 7 Comments

 

Today is the second Guest Day! Bring your friends and family to workout with you for free! Show them around and walk them through the warm-up, the rest we will take on ourselves. Remember that every movement and workout is scalable to any level.

 

Every 4 min for 5 rounds:
A. Deadlift TnG 3 reps
+
5 sets:
40 double unders
10 ground to overhead 95#/65#
8 kb swings
rest 90 sec

 

In this snapshot what would make Ben's double-unders more efficient?
Post to comments.

IMG_0098

Thursday, January 9, 2014

Posted on: January 8th, 2014 by Vadim 2 Comments

 

Today is the first Guest Day! Bring your friends and family to workout with you! Show them around and walk them through the warm-up, the rest we will take on ourselves. Remember that every movement and workout is scalable to any level.

 

Our next Olympic Weightlifting training cycle is starting next Tuesday, January 14th. Classes are on Tue and Thu at 7:30pm. More details about our program is here. Stop procrastinating. Register here.

 

Every 2 min for 4 rounds:
A. Front rack step-ups 4 total reps + amrap(-1) strict pull-ups
+
20 min @sustainable effort
60 sec FLR
12 pendlay rows 95#/65#
16 walking lunges

 

Hank, Ben and Evan
IMG_0208

Wednesday, January 8, 2014

Posted on: January 8th, 2014 by Vadim 3 Comments

 

Kettlebell Kitchen is giving 15% off to all our 2014 Winter Nutritional Challenge participants! Kettlebell Kitchen will also give 10 free dinners to the Challenge participant who posts their meals the most and tags them! More details at our Nutritional Talk this Sunday at 11am, after the benchmark WOD at 10am. More details on the challenge is here. Sign up for the challenge here.

 

Here is a cool blog to check out today. We had Justin drop-in a few weeks ago to train with us. Justin has just completed his circumnavigation around the world without flying, visiting CrossFit facilities along the way. 356 days, 24 countries on 5 continents and a couple of dozen CrossFit gyms later, he's back home in Toronto, and just sent us a note with this short but very cool blog covering his adventures. We are on the list of the CrossFit facilities Justin visited along the way. Check his blog here.

 

Every 4 min for 4 rounds:
A. Weighted dips @21X1; 3.3; rest 20 sec in between triples
+
Every min for 10 rounds:
B. Power Clean x1 + Push press x2
+
For time:
15 power cleans @85%-90% of B
15 push press @85%-90% of B
+
p1-p5
p1 - row 250m hard
p2-p5 - rests
partners rotate for 3 rounds through

 

IMG_0204

Tuesday, January 7, 2014

Posted on: January 6th, 2014 by Vadim 6 Comments

 

Our 2014 Winter Nutritional Challenge is starting next Monday, January 13th! Don't miss it. Go here for some more details and rules, mark down the dates on your calendar and start preparing!

 

Our next Olympic Weightlifting training cycle is starting on Tuesday, January 14th. Classes are on Tue and Thu at 7:30pm. More details about our program is here. Register here.

 

Registration is now open for two indoor rowing races. Go head to head with solo-sport rowers and other CrossFitters alike in a 2k race.

 

Join the CF Long Island City rowing team!

 

Every 4 min for 5 rounds:
A1. Back squat @20X1; 4-5 reps
A2. Weighted pull-up (pronated) @21X0; 2-3 reps
+
5 rounds for time:
5 thrusters heavy
12 CTB pull-ups

 

Team "Scaled, for her pleasure" is prepping up for Frostbite 2014!
Are you training with your team? Registered yet? Stop procrastinating.
Sign-up now @ http://www.thegaragegames.com/events/frostbite-2014/.

team training