Sunday, December 29, 2013

Posted on: December 29th, 2013 by Vadim

 

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.

 

John, standing long jump
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Saturday, December 28, 2013

Posted on: December 27th, 2013 by Vadim

 

"Helen"...

 

again?!?!...

 

YES! (Bonus points for doing KB swings outside)

 

3 rounds for time:
400m run
21 kb swings, 24/16kg
12 pull-ups

 

Greg, swinging the bell!
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Friday, December 27, 2013

Posted on: December 26th, 2013 by Vadim 3 Comments

 

Every 2 min for 5 rounds:
A. Front rack walking lunges 3-4 per leg
+
Every 2 min for 4 rounds:
B. Weighted dip @21X1; 4-6 reps
+
15 min, sustainable effort:
7 burpees
35 double-unders
5 thrusters light

 

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Thursday, December 26, 2013

Posted on: December 25th, 2013 by Vadim 2 Comments

 

Welcome back! Hope everyone had a good doze of yummy food, and at least those of you who stayed in NY/NJ area, witnessed the scenic snow showers on the Christmas Eve! And now let's get back to training!

 

Quote of the Day: "You never know how a horse will pull until you hook him up to a heavy load." - Paul "Bear" Bryant

 

Every 3 min for 4 rounds:
A. Deadlift @21X0, 4-6 reps
+
For time:
1250m row
30 shoulder to overhead, 115#/75#
60 sit-ups

 

Everybody loves rowing!... Post your thoughts to comments.
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Wednesday, December 25, 2013

Posted on: December 25th, 2013 by Vadim 1 Comment

 

May all your WODs be merry and bright!
Merry Christmas and Happy New Year!
С Новым Годом и Рождеством Христовым
Feliz Navidad y Próspero Año Nuevo
Sretan Bozic
Froehliche Weihnachten
Kala Christouyenna!
Mo'adim Lesimkha. Chena tova
Buone Feste Natalizie
Shinnen omedeto. Kurisumasu Omedeto
Sung Tan Chuk Ha
Hristos se rodi
Chung Mung Giang Sinh
शुभ क्रिसमस
नये साल की हार्दिक शुभकामनायें
Geseënde Kersfees en 'n voorspoedige Nuwe jaar
聖誕快樂 新年快樂 [圣诞快乐 新年快乐]
Kung His Hsin Nien bing Chu Shen Tan
Веселого Різдва і з Новим Роком
З Новым годам i Калядамi
Feliz Natal
Shub Naya Baras
新年おめでとうございます
즐거운 성탄절 보내세요 및 새해 복 많이 받으세요

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Tuesday, December 24, 2013

Posted on: December 23rd, 2013 by Vadim

 

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. Merry Christmas and happy holidays from all of us at CrossFit Long Island City!

 

Every 2 min for 5 rounds:
A. Hang power snatch from mid thigh x2
+
Every min for 8 rounds:
B. Segmented snatch grip deadlift
+
5 sets:
10 push press tough
row 250m @90%
rest 90 sec

 

Monday, December 23,2013

Posted on: December 23rd, 2013 by Vadim

 

Holiday Schedule: We will be closed on December 25th and January 1st. There also will be no evening classes on December 24th and 31st. The rest is business as usual. For the up to date schedule go here.

 

Every 4 min for 4 rounds:
A1. Back squat @21X1; 3-5 reps
A2. Weighted supinated pull-up @21X0; 3-4 reps
+
For time:
15 thrusters 115#/75#
40 renegade rows 40#/25#

 

Jason
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Sunday, December 22, 2013

Posted on: December 22nd, 2013 by Vadim

 

Have you registered for the Fяostbite 2014 yet? Register now using the below link as a team, individual competitor looking for a team or a volunteer: http://www.thegaragegames.com/events/frostbite-2014/.

 

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.

 

Saturday, December 21, 2013

Posted on: December 21st, 2013 by Vadim 2 Comments

 

There've been quite a few 1st strict, chest-to-bar and other pull-up PRs recently! Post to comments if you've got any pull-up PRs in the last several weeks!

 

3 rounds for time:
500m row
15 burpees over bar
10 squat clean thrusters, 115#/83#

 

Deanna, weighted pull-ups with the smile! Easy Day!
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Friday, December 20, 2013

Posted on: December 19th, 2013 by Vadim 3 Comments

 

Because we are closed next Wednesday for Christmas, Gymnastics class next week is moving to Monday, 6:30pm.

 

Every 3 min for 3 rounds:
A1. RDL @2020; 9-12 reps
A2. db bench press @31X1; 10-14 reps
+
5 sets:
5 kb swing 32/24kg
8 burpees AFAP
row 150m
rest 4 min

 

Lisa, swinging the bell!
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