WOD: Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Finish with: FLEXIBILITY (from gymnasticswod.com, modified):
Perform in any order:
10 Skin the Cats and hold the bottom (German Hang) for 10 seconds
25 Bridge Ups

log results to beyondthewhiteboard.com

Schedule announcement: We have been trying the 9am class for the last few months but unfortunately haven't had a lot of interest for it, so as of next week we are folding it down for the time being. We will reevaluate our class attendance again in a few months, closer to summer time. Please sign into class each time you are training. Otherwise we cannot see your attendance and the overall trends for the gym. See you in class!

Hope For Kenya: We are participating in the Hope For Kenya this Saturday! Please take a moment to read about this amazing cause and donate a few bucks. 100% of funds go to improving water and building schools for children in Kenya. Lets change the world for the better!

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A: Practice Freestanding Handstand and HSPU

B: for time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (45/25#), touch the plate on one side of the barrier then the other for one "rep". Barrier is 24".

log results to beyondthewhiteboard.com

Foundations: Our next Foundations Program cycle begins on February 18th. Get your buddies in here. Help them get fit in 2013! (You can even get them a Gift Certificate.) For more information and to sign up go here.

Blast from the past:
Virtual shoveling - 2011

Virtual shoveling - 2010

Virtual shoveling - 2009

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A: Snatch 2 reps OTM for 10 min

B: 2012 OPEN WORKOUTS: WORKOUT 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)/(14lbs to 9' target)
90 Double-unders
30 Muscle-ups

log results to beyondthewhiteboard.com

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WOD: for time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

log results to beyondthewhiteboard.com

Schedule Reminder: There will be only one 4pm class today.

Are you registered for the Open? Don't forget to put CrossFit Long Island City as your affiliate.

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WOD: AMRAP in 12 mins of:
15 Kettlebell Swings
10 Goblet Squats
100 m Farmers Carry

log results to beyondthewhiteboard.com

Weekend Schedule Reminder: There will be only one class today - at 7:30am, and one class on Sunday - at 4pm.

Quote of the Day: “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

Reading Corner: Why I Signed Up for the Open, by Sandy Kim, Trident CrossFit

2012 OPEN WORKOUTS: WORKOUT 12.3

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WOD: for time:
Row, 1000 m
20 Handstand Push Ups
Row, 750 m
15 Handstand Push Ups
Row, 500 m
10 Handstand Push Ups
Row, 250 m
5 Handstand Push Ups

log results to beyondthewhiteboard.com

Tom on workout 12.2

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WOD: Back Squat 1-1-1-1-1-1-1

Finish with: 3 rounds NFT of:
GH Raise, 6-8 reps
L-Sit, 30 sec
Pistols, 6-8 reps each leg

Weekend Schedule Reminder: This coming weekend we are hosting The Art of Coaching Weightlifting seminar. There will be only one class on Saturday - at 7:30am, and one class on Sunday - at 4pm.

Remember Frostbite? Check today's post on the main crossfit.com site for a great shot courtesy of Shaun Cleary and the short video below courtesy of David Gater!

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WOD: 2012 OPEN WORKOUTS: WORKOUT 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

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WOD: 2012 OPEN WORKOUTS: WORKOUT 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

log results to beyondthewhiteboard.com

Weekend Schedule: This coming weekend we are hosting The Art of Coaching Weightlifting seminar. Because of this there will be only one class on Saturday - at 7:30am, and one class on Sunday - at 4pm.

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A. Find your Clean & Jerk 1 Rep Max

B. 2012 OPEN WORKOUTS: WORKOUT 12.1
Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Watch the video below. I met Matt last weekend. Great guy!... Now... Do you still think you are "not ready to do it"? Or do you have another excuse? Register here and don't forget to select CrossFit Long Island City as your affiliate.

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