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

Monday, October 21, 2013

Posted on: October 20th, 2013 by Vadim

 

Watch the video below.. and let's get back to training!

 

Every 4 min for 4 rounds:
A1. Back squat @30X1, 3-4 reps
A2. DB external rotation @3010, 5-7 reps
+
8 min @90% effort:
5 burpees
15 air squats
25 double unders
rest 5 min
8 min @90% effort:
200m row
15 toes to bar

 

Sunday, October 20, 2013

Posted on: October 19th, 2013 by Vadim

 

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

 

Congratulations to the Fall 2013 Nutritional Challenge winner - Christina Twomey! Christina has more energy now and had a significant performance improvement in training! And she got quite a few pull-ups in the process! She is getting a free month of unlimited training at CFLIC! Also congratulations to our runner-up, Jessica Burch! Jessica lost 16 pounds and is feeling great! She also shaved significant time off the benchmark workout! She gets our winter CFLIC hoodie.

 

Great job everyone! Our next challenge will be in January!

 

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.

 

Jess and Christina, nutrition challenge benchmark workout!
jab-christina

Saturday, October 19, 2013

Posted on: October 18th, 2013 by Vadim

 

Potluck party and BBQ today at 12pm, after our regular 10am and 11am classes! Bring your favorite dish, drink and/or whatever you want to see on the grill!

 

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

IMG_7702

Friday, October 18, 2013

Posted on: October 17th, 2013 by Vadim

 

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

 

Reminder: Our fall nutrition challenge is coming to an end and will end with the potluck party and BBQ this Saturday at 12pm! Do you want to see who will win a free month of unlimited training? The winner will be determined based on the change in looks and performance (benchmark workout). And, by the way, you didn't have to be on the challenge to party! Bring your favorite dish, drink and/or whatever you want to see on the grill! We will provide some snacks and refreshments as well.

 

Every 4 min for 4 rounds:
A1. Squat clean thruster, 3 reps
A2. Weighted pull-up @21X0, 3-4 reps
+
5 sets:
12 pistols
15 pull-ups
150m row
rest 90 sec

 

3-2-1-GO!
IMG_8163

Thursday, October 17, 2013

Posted on: October 17th, 2013 by Vadim

 

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

 

Every min for 12 rounds:
A. Hang power clean, below knee + Hang power clean, mid thigh
+
10 min constant movement - TGU alternating arms per rep
+
100 push-ups for time

 

Support Barbells for Boobs by making a donation to our team here.
BARBELLS-7

Wednesday, October 16, 2013

Posted on: October 15th, 2013 by Vadim

 

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

 

This Saturday is the last class for our current Olympic Weightlifting cycle! New Olympic Weightlifting cycle is starting on 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 4 min for 4 rounds:
A1. Dumbbell overhead walking lunge, alternating arms per set; 10 steps
A2. amrap kipping pull-ups
+
5 rounds for time:
15 wall balls
5 hang power snatch, 115#/85#

 

This year, we're hosting our Barbells for Boobs event at LIC Flea and the Barbells for Boobs crew will be on hand! More info is here.
B4B-bus

Tuesday, October 15, 2013

Posted on: October 14th, 2013 by Vadim

 

SAVE A PAIR. SAVE A LIFE. Barbells for Boobs is October 26th! More info is here.

 

Our fall nutrition challenge is coming to an end and will end with the bang - a potluck party and BBQ this Saturday at 12pm! Do you want to see who will win a free month of unlimited training? The winner will be determined based on the change in looks and performance (benchmark workout). And, by the way, you didn't have to be on the challenge to party! Bring your favorite dish, drink and/or whatever you want to see on the grill! We will provide some snacks and refreshments as well.

 

Every 3 min for 4 rounds:
A. Weighted dip @30X1, 4-5 reps
+
EMOM for 18 min:
odd - 1 muscle-up + 4 ring dips
even - 40m shuttle sprint
+
GH raises @20X1, 8-10 reps x 4 sets, rest 1 min in between sets

 

Remember LIC Fall Brawl? We have Ryan and Chris competing this Sunday in the next NYC Affiliate League event Dynamix Duo! Wish them luck, and if you have time, come over to support them in this competition!

Monday, October 14, 2013

Posted on: October 14th, 2013 by Vadim

 

Every 4 min for 4 rounds:
A1. Back squat @30X1 4-5 reps
A2. DB external rotation @3010 6-8 reps
+
10 min @90% effort:
400m run
20 toes to bar
25 air squats
+
p1-p5
p1 - row sprint 20 sec max effort
p2-p5 - rests
rotate through 4 times

 

The silks!
IMG_8117