Reading Corner: Diet and the evolution of the brain: Fish and no chips
Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. Our September Foundations Programs are up online and filling up fast. Check the schedule and sign up here.
WOD: Deadlift 3-3-3-3-3
Finish with: Run Barefoot 1000m (track, 4 laps, not for time)
Announcement: Starting next week we are introducing the new schedule! The biggest change is that we are adding Monday and Wednesday 12pm classes!
Barefoot Running. Have you read "Born to Run"? Comments?
Begin with: Hang Power Snatch 60%/3x5, Hang Power Clean & Jerk (60%/3+2)x5
WOD: 21-15-9 reps for time of:
Row for calories
Box Jumps
Quote of the Day: "The specialist is a man who fears other subjects." -Martin H. Fischer
Thumbs up/down?: Dr. 90210 Powers SUV with Liposuctioned Fat
Reading Corner: from Chicago Tribune: CrossFit's old-school approach gains fans
Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. Our September Foundations Programs are up online and filling up fast. Check the schedule and sign up here.
The girls and the fancy socks (Stephanie, DeeDee and Linda)
Begin with: Ring push-up & row variations
WOD: AMRAP in 16 min of:
Weighted Overhead Lunges, 45/25#, 80 ft
Ring dips, 8 reps
Reminder: The Shooting Range & Lake Swimming/Picnic trip is this coming Sunday! We will leave around 9am and come back to LIC in the late afternoon. We are trying to figure out transportation so if you haven't RSVP:d yet, please do so via email to vadim@crossfitlic.com ASAP. After the shooting range we will have BBQ at the lake, so bring your favorite Paleo foods for the grill. There is also a beach at the lake, so we can do a swimming WOD or just relax and tan for time 
Are you having fun?
It's no longer about what you can't do, it's about what you can do.
www.eightprinciples.com
WOD: Pyramid Double Helen
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Quote of the Day: "Believe those who are seeking the truth. Doubt those who find it." -André Gide
Al, Craig, Carlos, Linda, Vadim and Mike, KB Swings
Begin with: Hang Power Clean & Push Jerk, (3+1)x4
WOD: Back Squat 3-3-3-3-3
Quote of the Day: "The mark of great sportsmen is not how good they are at their best, but how good they are at their worst." -Martina Navratilova
Reading Corner: Jay and Vadim in the group shot at Spartan Race on the front page of The Wall Street Journal's "Greater New York" section.
Reminder: The Shooting Range & Lake Swimming/Picnic trip is this coming Sunday! We will leave around 9am and come back to LIC in the late afternoon. Please RSVP via email to vadim@crossfitlic.com along with your transportation story (or lack thereof.)
3-2-1-GO
Begin with: handstand wall runs & freestanding handstand practice
WOD: 5 rounds for time of:
Double-unders, 30 reps
Toes to bar, 15 reps
Quote of the Day: “Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.” -Theodore N. Vail
Watch the Video: Check this guy climb! Watch how he gets around a particular difficult spot at 0:30. India Monkey King scales new heights. Should we plan another trip to BKB?
Yesterday at the Spartan Race: Jim, Craig, Vadim, Jay, Christina, Leisa, Stephanie.
Upon finishing the race we were challenged to do it again, and...
We couldn't pass on the challenge. Check some more pictures here
Today is the Spartan Race! Our heat is at 1pm. We are meeting around 10:30am at the box and leaving at 11am.
WOD: Task Priority “Fight Gone Bad”
3 rounds for time of:
Wall ball, 20/14#
Sumo Deadlift High Pull, 75/53 lb
20″ Box Jump
Push Press, 75/53#
Row (for calories)
1 minute rest
At each station, complete the following number of reps based on your current “Fight Gone Bad” score:
150 points or less = 7 reps per station
151-200 points = 10 reps per station
201-250 points = 13 reps per station
251-300 points = 17 reps per station
301 points or more = 20 reps per station
Reminder: We are hosting the 5th Annual Fight Gone Bad on September 25th. Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. For more details and to register/join our team go here.
WOD: Snatch Balance 5-5-5-5-5
Reading Corner: The Cholesterol Myth that is Harming Your Health
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
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