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

Monday, January 6, 2014

Posted on: January 6th, 2014 by Vadim 1 Comment

 

Guest Days! Bring your friends and family to workout with you! This Thursday, Friday and Saturday you can bring any of your family or friends to a regular class for free. Let them get the taste of the medicine! You will be responsible to show them around and walk them through the warm-up, the rest we will take on ourselves. Hope to see all your friends and family later this week!

 

Every 90 sec for 4 rounds:
A. Segmented snatch grip deadlift 2-3 reps
+
Every min for 6 rounds:
B. Snatch pull + power snatch
+
3 sets:
500m row
20 hand release push-ups
50m Farmer's Walk tough
rest 3 min

 

Olga playing with the chains!
Olga

Sunday, January 5, 2014

Posted on: January 4th, 2014 by Vadim

 

Our 2014 Winter Nutritional Challenge is starting on Monday, January 13th! 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.

 

Today is our Weekly Make-up Day: 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.

 

Super excited to announce that Shaun Cleary will be returning to shoot Frostbite 2014 for another year. Last year it was arctic. The year before it snowed. What will this year have in store? Adventure Races are for children... if you want a real challenge - make a team (2 male / 2 female), bundle up, and get ready to hit 3 outdoor events on February 22nd. Space is extremely limited, so sign-up now @ http://www.thegaragegames.com/events/frostbite-2014/
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Saturday, January 4, 2014

Posted on: January 4th, 2014 by Vadim

 

For time:
Row 5k

 

Are you ready for the CrossFit Games season to begin? Open registration starts on January 15.

Friday, January 3, 2014

Posted on: January 2nd, 2014 by Vadim 1 Comment

 

What are your CrossFit goals for 2014? Post to comments. Be specific.. or maybe not so much. Have some fun! (we would love though to see the specific, measurable, attainable goals for everyone on our Goals Board.)

 

Every 90 sec for 6 rounds:
A. Front rack walking lunges 2-3 per leg
+
Every 2 min for 5 rounds:
B. Weighted dip @21X1; 3-4 reps
+
15 min @sustainable effort:
10 db push press moderate
40 double unders
20m Farmer's Walk single arm L
20m Farmer's Walk single arm R

 

Jay and a good looking snatch!
IMG_0167

Thursday, January 2, 2013

Posted on: January 2nd, 2014 by Vadim 5 Comments

 

Our 2014 Winter Nutritional Challenge is starting on Monday, January 13th! Below are some details and rules, so mark down the dates on your calendar and start preparing! We have a few exciting modifications to the challenge rules, so check it out - it's going to be a blast!

 

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.

 

2014 Winter Nutritional Challenge

  • Six weeks in length. Monday, January 13th through Sunday, February 23rd
  • The Winner gets a free month of unlimited training at CFLIC! (Besides getting fitter and feeling great!)
  • Post pictures of all your meals to our CFLIC Nutritional Challenge group on Facebook. If you are not on Facebook, you can submit your weekly food log to olga@crossfitlic.com
  • ROW 100 km! This is optional, but highly recommended super cool addition to our winter challenge! Accumulate 100 km on a rower! Get into the gym as many times as you can every week. Row 10-15 minutes as your warm-up or cool-down. Can’t make a day? Do double the next day. To login your kilometers create an account on the Concept2 website here. Let us know via email or facebook challenge page that you have a logbook on the concept2 site and provide us with the email you used to register, and your Ranking ID#. We will then add you to our Concept 2 team.
  • Sunday, January 12th: Benchmark workout is at 10am, Nutritional Workshop is at 11am. Nutritional workshop is mandatory - if you cannot make it, please email olga@crossfitlic.com. If you cannot be at the gym for the benchmark workout, you can do it before or instead of your regular class a couple of days before the challenge starts/ends. Check with the coach that is teaching the class that day/time.
  • Monday, January 13th: The Challenge begins! Before pictures are due (confidential) to info@crossfitlic.com
  • Saturday, January 22nd: Last day of the Challenge! After pictures are due to info@crossfitlic.com
  • Sunday, January 23rd: After the Challenge Benchmark workout is at 10am. Potluck party and the winner announcement right after!
  • The winner will be determined by the improvement in looks (pictures), improvement on the benchmark workout and the diligence in posting all the meals.

Being prepared is half of your success! Read our dietary prescription on our nutrition page, clean your fridge and pantry, tell your friends and family you are on a challenge or better yet encourage them to do it with you!

 

Who is in? Only $20 to register! Sign up for the challenge here.

 

Every 3 min for 5 rounds:
A. Deadlift @21X0 3-5 reps
+
3 rounds for time:
8 OHS 95#/65#
12 kb swings 24/16kg
25 ring push-ups

 

Vadim. Pre-CrossFit. Cool hair!
photo-pre-cf

Wednesday, January 1, 2014

Posted on: January 1st, 2014 by Vadim 1 Comment

 

Here is to good health, success and many happy days in the New Year! 2014 here we come!

 

cflic-2014

Tuesday, December 31, 2013

Posted on: December 31st, 2013 by Vadim 9 Comments

 

We are on the short schedule today, with morning and noon classes running only. Tomorrow we are closed. Thursday we are back to normal schedule.

 

Every 2 min for 5 rounds:
A. Hang power snatch from mid thigh + power snatch
+
Every min for 10 rounds:
B. Segmented snatch grip deadlift
+
5 sets:
10 db bench press tough
row 250m @90%
rest 90 sec

 

Winter nutrition challenge is starting early January! More info to come shortly! By the way, how do you know that the caveman below trains at CFLIC? Post to comments. The best answer gets free registration for this upcoming nutrition challenge!

Monday, December 30, 2013

Posted on: December 30th, 2013 by Vadim 1 Comment

 

2014 is just around the corner! We have a ton of exciting programs, events, challenges and competitions coming up in the new year. This will be a great year! Get your lifting shoes, belts, wrist wraps, knee and elbow sleeves, skater's socks, head bands, bandanas, fish oil, magnesium, vitamin D, paleo lunches, zone snacks, bcaas, protein bars and shakes ready. 3-2-1-GO!

 

Every 4 min for 4 rounds:
A1. Back squat @21X1; 3-4 reps
A2. Weighted supinated pull-ups @21X0; 2-3 reps
+
8 min:
50 CTB pull-ups
amrap squat cleans 165#/115#

 

The man makers could be easily called the women makers as well!
IMG_0529