Monday, April 14, 2014

Posted on: April 14th, 2014 by Vadim 2 Comments

 

We are joining the Whole Life Challenge, which is starting on May 3rd and is going to run for 8 weeks. During this Challenge you will be introduced to a whole new you - the YOU that you always knew you were born to be. You're gonna get super present to the daily choices that you make that affect your health, your well being, your life, and your community. Join Team CrossFit Long Island City and start the Whole Life Challenge!

 

Foundations program is starting tonight. It's not too late to sign up!

 

Every 5 min for 4 rounds:
A1. db standing press @4111; 8-12 reps
A2. db SL RDL @2020; 6-10 reps/leg
+
25 min @80%:
400m row
10 burpees
20 sit-ups
30 double unders

 

Sunday, April 13, 2014

Posted on: April 12th, 2014 by Vadim 1 Comment

 

We are super excited about our next Nutrition Challenge! It will be interesting! Stay tuned for more details tomorrow!

 

Our next Foundations Program is about to start next Monday! This awesome 2-week crash course in training methodologies and movements we use, nutrition we recommend and lifestyle we lead, is followed by the 2-week Unlimited membership to get a taste of what our group classes and our community is all about! If you have a friend or family member you'd love to become a part of our community and just overall get healthier, now is the time to get them a present! For more info and to register go 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.

 

Happy Birthday, Jay!
IMG_0167

Saturday, April 12, 2014

Posted on: April 12th, 2014 by Vadim

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 2 min for 6 rounds:
A. Squat snatch x2 + OHS x3
+
5 rounds for time:
15 box jumps 24"/20"
10 wall balls 20#/14# to 10ft
5 muscle-ups

 

Friday, April 11, 2014

Posted on: April 11th, 2014 by Vadim 1 Comment

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 3 min for 5 rounds:
A1. Deadlift @30X0; 7 reps
A2. amrap(-2) ring pushups
+
5 sets:
20 sec hang power cleans
20 sec burps
20 sec sprint
rest 2 min

 

July 2009, Olga testing the new boxes...

Thursday, April 10, 2014

Posted on: April 9th, 2014 by Vadim 2 Comments

 

Our revamped Foundations Program is starting next Monday! Those who have never done CrossFit before will have to take the Group of Private Foundations before joining our regular classes. More info here. Bring your friends and family! Register here.

 

Every 2 min for 6 rounds:
A. Squat clean thruster + hang squat clean x2 + front squat x6
+
10 min amrap:
5 CTB pull-ups
10 walking lunges
30 double unders

 

It got warm!  BJP and JPN...
(next time try 1 mile for time, 40 pounder for men and 30 for the ladies)
run-with-sandbag

Wednesday, April 9, 2014

Posted on: April 9th, 2014 by Vadim 1 Comment

 

Every min for 10 rounds:
A. Hang power snatch w/pause above knee + power snatch
+
4 sets:
10 dips
row 500m @90%
rest 2 min
+
FLR on rings - accumulate 4 min

 

After running in the rain.
wet-team

Tuesday, April 8, 2014

Posted on: April 7th, 2014 by Vadim

 

The next Foundations Program cycle is starting next Monday! Those who have never done CrossFit before will have to take the Foundations before joining our regular classes. More info here. Register your friends and family here.

 

Every 4 min for 4 rounds:
A1. db RFESS @3010; 8-12 reps/leg
A2. amrap(-1) strict pull-ups
+
For time:
1500m row
2 min side bridge L
2 min side bridge R
75 wall balls

 

Kiki moving some load!
IMG_4104

Monday, April 7, 2014

Posted on: April 7th, 2014 by Vadim 2 Comments

 

Every 5 min for 4 rounds:
A1. db standing press @4111; 10-15 reps
A2. db SL RDL @2020; 8-12 reps/leg
+
20 min amrap:
12 pushups
15 kb swings
200m run

 

Happy Birthday, Erik L. and Mat Q.!

 

Erik L. lifting some load overhead!

 

Look what I found! Mat Q. working out at the old box back in 2009!

Sunday, April 6, 2014

Posted on: April 6th, 2014 by Vadim

 

Still having a battle with your nutrition? What am I talking about? Do you feel, perform and LOOK better than you did before? Yes? Good! You are moving in the right direction! NO? Are you training consistently, at least three times per week? Yes? Then you ARE having a battle with your nutrition. Or perhaps you already gave up? Or maybe you didn't even start the fight? It IS a fight for most of us, though not the fight that should leave you beat up. You need to learn to fight smart! Need help? You still have to do the actual fighting. We are here to help you win.

 

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.

 

NUTRITION_POSTER

Saturday, April 5, 2014

Posted on: April 4th, 2014 by Vadim 2 Comments

 

Super excited about our Foundations Program coming back! Those who have never done CrossFit before will have to take the Foundations before joining our regular classes. The next cycle starts April 14th. Tell your friends and family, and register here.

 

"Helen"
3 rounds for time of:
400 meter run
Kettlebell swings, 24/16kg, 21 reps
Pull-ups, 12 reps

 

Happy Birthday, Dave!