Sunday, July 31, 2011

Posted on: July 31st, 2011 by Vadim

 

Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Bring a Friend: Did you know you could bring a friend to one of our classes to introduce him/her to our training? The way it works is this. If you have been consistently training with us for at least a few months (inquire us if you qualify), you can bring a friend to a class. The catch is this: YOU will have to introduce your friend to our program, meaning: walk him/her through a CrossFit warm-up, unless we are doing something together, show/explain the movements to be performed in the WOD, and show some stretches after. Of course we will be there to help you, though the majority of responsibility is on YOU :-)... So, bring your friends over! Please email us to let us know when they are coming.

2011 CrossFit Games: Last Day. Watch live on ESPN3 here. Archives are here.

Handstand Walk Skill Test at the CrossFit Games,
Annie T made it to 205' and 2"!

hswalk-games2011

Saturday, July 30, 2011

Posted on: July 30th, 2011 by Vadim

 

WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Post Tabata score for each exercise to comments and total for final score.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Upcoming Workshop: We are going to be holding an Olympic Weightlifting Workshop with Brian DeGennaro on Sunday August 14th, 12pm - 3pm. The goal of this workshop is to provide attendees with a better understanding of how to execute the Olympic lifts. We will cover the basics of the lifts from the top down. Afterwards the attendees will practice snatches. There will be a brief break for questions and rest before we move on to practice the clean and jerk. Be prepared to lift heavy weights! This workshop will be capped at 10 athletes. For more info and to sign up go here.

Friday, July 29, 2011

Posted on: July 28th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Mobility WOD for quads and glutes (watch the video)

B. for time:
800m Run
30 Thrusters, 115/75#
800m Run

Quote of the Day: "Mobilization is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems." -Kstar

Community Events: IKSFA is holding a Kettlebell lifting charity event on September 11. Your choice of lifts: Snatch, Jerk or Long Cycle, unlimited hand switch. From their event page: "IKSFA is proud to honor the 10th Anniversary of 9-11 with a Kettlebell lifting event to support Veterans Moving Forward, Inc., a 501(c)(3) public charity that provides dogs to veterans with physical and mental health challenges. http://www.vetsfwd.org/site/ Kettlebells ranging from 10lb & up will be available, so all levels of lifters are welcome to participate!" For more details and to sign up go here.

2011 CrossFit Games is on this weekend!
Watch live streaming coverage here.

games2011

Thursday, July 28, 2011

Posted on: July 28th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Practice KB Clean & Jerk

B. KB Clean & Jerk, 10 rounds of: 1 min of work, followed by 1 min of rest

CrossFit Games Update: Event 1 Announced and there is swimming in it! Watch live streaming coverage of CrossFit Games this weekend online or on ESPN 3.

Don't forget to sign up for your classes here.

Tim, Long Cycle event (Clean & Jerk for 10 minutes) in our first Kettlebell Sport competition last month. (photo courtesy Alison G.)
Tim

Wednesday, July 27, 2011

Posted on: July 26th, 2011 by Vadim

 

WOD: "Nancy"
5 rounds for time of:
400m run
Overhead squat, 95# ,15 reps

Research Corner: Can a Playground Be Too Safe?

Danny getting "stoned"
Danny

Tuesday, July 26, 2011

Posted on: July 26th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. 3 sets of:
Strict Muscle-ups x 4-6 reps (absolutely no kipping today)
Partner Medball Sit-up Throw x 8-10 reps
Note: rest as needed between movements and sets

B. for time (with 15min cap):
500m Row
400m Run
300 Double-Unders

Corinna with some load overhead
Corinna

Monday, July 25, 2011

Posted on: July 24th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. Deadlift, find your 1RM, 20 min cap

B. Shoulder Press, find your 1RM, 20 min cap

Schedule Notice: Today's 12pm class is canceled. Please sign up for your classes ahead of time.

Reading Corner: from Mark Sisson - Meal Timing Concerns: Breakfast, Frequency, and Snacking

Don't forget to sign up for your classes here.

Sunday, July 24, 2011

Posted on: July 23rd, 2011 by Vadim

 

Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Quote of the Day: "Cavemen can lift weights, but cavemen are not athletes. To lift real heavy, exceptional weights you have to be an athlete. And to be an athlete you have to be a thinking athlete. Do it right." - Tommy Kono

Rab, conquering the heights
Rab

Saturday, July 23, 2011

Posted on: July 23rd, 2011 by Vadim

 

WOD: "Pet Rock" meets "Heat Stroke"
In teams of three, complete the following as quickly as possible:
100 Hang Squat Cleans, 135/95#
200 Push-Ups with hand release
300 Box Jumps, 20″
400m x 3 Relay Run

Partition reps amongst team members as you wish, but the team must complete each task before moving to the next one. Only one athlete can do work at any given time. Each team has a pet rock (16kg KB or 35# plate or 35# DB - no scaling). The pet rock can switch hands but cannot be set down until the end of the workout. For each time the pet rock is set down each member of the team performs 10 burpees.

Fashion Daily interviews Nicole about her training at CrossFit Long Island City:
You and Your Body Image! With Nicole Tiberia

Nicole

Friday, July 22, 2011

Posted on: July 22nd, 2011 by Vadim 1 Comment

 

WOD: (Workout Of the Day)
A. Atlas Stone Shouldering

B. B. 5 min AMRAP of:
5 HSPUs (use parallettes for full ROM)
5 OHS, 95/65#

It's More Then Fitness. It's A Way of Life.