Thursday, October 31, 2013

Posted on: October 30th, 2013 by Vadim

 

The next Olympic Weightlifting cycle is starting next Tuesday, November 5th and will go for 6 weeks! There will be two levels this time around. Advanced level will meet on Tuesdays at 6:30pm and Saturdays at 10am - if you've done at least one cycle before or think you do have the basics down, that's your class! Beginner level will meet on Tuesdays at 7:30pm and Saturdays at 11am. Each class is limited to 9 people and last two cycles sold out, so don't delay and sign up here.

 

Every min for 10 rounds:
A. Hang power clean mid thigh + Hang power clean below knee
+
For time:
6 wall walks
15 toes to bar
75 double unders
18 toes to bar
50 double unders
21 toes to bar
6 wall walks
+
p1-p5:
p1 - row sprint 30 sec max effort
p2-p5 - rests
rotate through 4 times

 

Dave, Kettlebell Swing!
IMG_8331

Wednesday, October 30, 2013

Posted on: October 30th, 2013 by Vadim

 

Every 5 min for 4 rounds:
A1. DB OH walking lunges alternating arms per set; 8 steps
A2. amrap strict pull-ups
+
5 sets:
300m row
20 jump switching lunges
1 min FLR
rest 2 min

 

Halloween games!
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Tuesday, October 29, 2013

Posted on: October 28th, 2013 by Ryan

 

Introducing this years CFLIC Rowd to CRASH-Bs 2014!

 

As the temperature at long last begins to drop, rowers around the world turn their attention to the indoor sprint season, and to the biggest race of them all - the CRASH-B Sprints, held annually in Boston at BU's Agganis Arena in mid-February.

 

This year, we want to send a fast, strong contingent to race 2000m on the erg with thousands of other competitors in Boston. This will be an amazingly fun adventure for athletes of all sizes and experience levels.

 

There will also be racing possibilities closer to home (Bronx, Long Island) for anyone who wants to test themselves on a slightly smaller stage, or a tune up for the big show.

 

Our journey will start with a pre-test 2k (hooray, I know), and then a weekly program of three workouts to be completed at rowing class tuesday nights and on your own throughout the week. We'll track our progress on our own white board at the box and in our shiny new facebook group.

 

Whether you want to race or simply want to do some extra work to improve your cardiovascular endurance and times on the rower - join up! Now is the best time to take the plunge!

 

This is the start, attention!.....ROW!

 

Every 3 min for 4 rounds:
A. Close Grip Bench Press @30X1 3-4 reps
+
EMOM for 22 min
odd - 15 double unders + 6 ring dips
even - 7 burpees
+
GH raises @20X1, 6-8 reps x5, rest 1 min

 

IMG_8013

Monday, October 28, 2013

Posted on: October 28th, 2013 by Vadim

 

Every 4 min for 4 rounds:
A1. Back squat @30X1, 2-3 reps
A2. DB external rotation @3010, 4-6 reps
+
10 min @80%:
choose a self-selected (with coach) mono-structural element, a weightlifting element, and a gymnastics element with good turnover/cycle time for sustainability and constant movement
rest 5 min
10 min @80%:
same thing but different movements

 

Eddie, last reps of Grace!
IMG_8552

Sunday, October 27, 2013

Posted on: October 27th, 2013 by Vadim

 

Huge thanks to the volunteers and all the participants of Barbells for Boobs 2013! What a great day! And a great night to finish it off with the great Halloween Party!

 

5 rounds for time:
1 deficit handstand push-up
2 muscle-ups
5 squat cleans 135#/95#
400m run

 

IMG_8669

Saturday, October 26, 2013

Posted on: October 26th, 2013 by Vadim

 

SAVE A PAIR. SAVE A LIFE.  There are no classes at the gym today. We are hosting Barbells for Boobs at the LIC Flea! Support Barbells for Boobs by making a donation to our team here. The process is fast, easy, and secure... and you can be sure that it will benefit a great cause! The heats will run from 10am until 4pm. You can also drop in and donate on the spot. Note: You don't have to be the member of CrossFit Long Island City to participate in this event.

 

In this event the participants will be doing the CrossFit workout “Grace”. In this workout, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Fundraiser all participants may modify the weight used in order to accommodate their physical abilities.

 

Halloween party is at 6pm at the gym! Kids friendly! Bring your whole family over! Fog machines, karaoke, best costume contest, food, drinks and dancing!

 

BFB Survivor Stories - Tamara from Barbells for Boobs on Vimeo.

 

PBT: East Valley's Top Grace Time from Barbells for Boobs on Vimeo.

Friday, October 25, 2013

Posted on: October 24th, 2013 by Vadim

 

SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is this coming Saturday, October 26th at LIC Flea!... More info is here

 

Every 4 min for 5 rounds:
A1. Behind the neck thruster, 5 reps
A2. Weighted pull-up @21X0, 2-3 reps
+
2 sets:
30 pull-ups
40 box jump step-downs
600m row
rest 3 min

 

Rhys, weighted pull-ups. And yes, this is our old iron 100-pound plate!
IMG_6974

Thursday, October 24, 2013

Posted on: October 23rd, 2013 by Vadim

 

SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is this coming Saturday, October 26th at LIC Flea!... More info is here

 

Every min for 14 rounds:
A. Hang power clean mid thigh + Hang power clean below knee
+
For time:
20 unbroken kb swings
10 wall walks
20 unbroken kb swings
10 wall walks
20 unbroken kb swings
+
p1-p5:
p1 - row sprint 20 sec max effort
p2-p5 - rests
rotate through 5 times

 

We start them young. At 2.5 to be exact. Happy moments!

Wednesday, October 23, 2013

Posted on: October 22nd, 2013 by Vadim

 

Halloween party this Saturday at 6pm will be of course kids friendly! Bring your whole family over! Fog machines, karaoke, best costume contest, food, drinks and dancing!

 

Reminder: there are no classes at the gym this coming Saturday. We are hosting Barbells for Boobs at the LIC Flea! Support Barbells for Boobs by making a donation to our team here. The process is fast, easy, and secure... and you can be sure that it will benefit a great cause! After you've made a donation, reserve your spot in one of our heats here. The heats will run from 10am until 4pm. You can also drop in and donate day-of, regardless of experience levels. Note: You don't have to be the member of CrossFit Long Island City to participate.

 

Every 5 min for 4 rounds:
A1. Front rack Russian step-up @2111 6-8 reps/leg
A2. db torso row @3110 6-8 reps

+
3 rounds for time:
30 wall balls
5 muscle-ups

 

Thumbs-up from the head coach!
sasha-no-rep

Tuesday, October 22, 2013

Posted on: October 22nd, 2013 by Vadim

 

Fog machines, karaoke, best costume contest, food, drinks and dancing! Join us this coming Saturday for the Halloween party at 6pm!

 

Every 3 min for 4 rounds:
A. Close Grip Bench Press @30X1, 4-5 reps
+
EMOM for 20 min
odd - 10 double unders + 7 handstand push-ups
even - 8 kb swings heavy
+
GH raises @20X1, 6-8 reps x5; rest 1 min

 

Jennifer, working on back squats!
IMG_7949