Reminder: June 21-23 we are hosting the Level 5 USAW Coach with 20 years of coaching experience and elite international athlete Ursula Garza Papandrea with the Olympic Weightlifting seminar The Art of Coaching Weightlifting. There are still a few spots left. Don't miss this opportunity! For more info and to sign up go here.
A. Every min for 8 rounds:
Power Clean x3
+
20min amrap
10 ball slams
15 pushups
30m Farmer's Walk
Ed, lifting like a boss! (at the Garage Games last weekend)
Awesome day yesterday at the Garage Games at CrossFit A.C.T. in NJ! Congratulations to all the competitors! Everyone did really great! And thanks to our support crew! The day would not have been the same without you!
WOD: make-up testing day OR
Partner workout
p1/p2 alternate movements
15min amrap
300m row
10 burpees over partner
15 kettlebell swings
The team at the Garage Games at CrossFit A.C.T.
A. Gymnastics Practice: Forward Roll, Handstand (wall, floor, parallettes).
B. Death By 10 Meters
With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.
Gerry, Broad Jump
Our new Olympic Weightlifting 6-week program is about to start next week, and we still have a few spots left in it. Don't miss this opportunity to improve on your Snatch and Clean & Jerk. Sign up now.
Reminder: we have a team going to the Garage Games competition on Saturday, and we have some room in the cars. If you want to come support your friends please let Mike V know. He is coordinating the transportation. There are no changes to our regular class schedule on Saturday.
A. Press - build to a max in 12min
B. Tabata sit-ups for total reps
+
"Cindy"
20min amrap
5 pullups
10 pushups
15 air squats
Pascal, working on putting some large loads overhead!
Congratulations to Kristen for winning our Spring Nutritional Challenge! Also congrats to the five runner-ups (who got CFLIC t-shirts and a whole lot of new fitness and health) - Lisa, Jason, Rob, Deanna, Bobbi Jo. Our next Nutritional Challenge will begin right after the Labor Day!
Testing Week, Day 3:
A. Power Clean - build to a max in 8min
2min rest
B. Power Clean - amrap in 8min @90% of A
+
For total rowing time:
500m row
90sec rest
500m row
note: record times for both 500s
Kristen v. Rope. Guess who won?
Incredible number of PRs this week! Everyone is doing extremely well!
Rowing Class: Rowing is all about passion and intensity! Learning proper technique and a more efficient rowing stroke will not only help you maximize rowing power and get better at workouts that include rowing, but also improve most other physical skills and boost your overall confidence in the gym and beyond. We are starting the new Rowing Class that will help you achieve this. Breanne is going to to be leading this class on Tuesdays at 7:30pm. For those who don't know Breanne, she is US Rowing Level II Certified. She rowed four years at American University and coached the novice and junior varsity women’s teams at Wakefield High School in Arlington, VA. After graduating from American, Breanne rowed with Alexandria Community Rowing’s competitive team. Give this class a try!
Gymnastics Class: Note - there will be no Gymnastics Class until late August due to Dave traveling on business.
Testing Week, Day 3:
A. Weighted Pull-up (record bodyweight) - build to a max in 10min - if can do a strict pull-up, then score is bodyweight, if no strict pull-up, then max time hold chin over bar
+
5 rounds for time:
7 HSPU
14 pistols
21 double unders
+
In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010
Congrats to Rab on breaking through 400 lbs mark on the Back Squat!
Testing Week, Day 2:
A. Back Squat - 15min to build to a max
5min rest
B. Back Squat - amrap @30X0 @85% of A
C. Dumbbell Rear Foot Elevated Split Squats (RFESS) @3010 8RM OR Barbell Behind the Neck Rear Foot Elevated Split Squats (RFESS) @3010 8RM in 10min - weight is the db/kb weight or 1/2 barbell weight
+
2k row for time
Foundations class is going strong!
"Dare to Dream. Everyone can improve. That is the nature of humans. So improvement is imminent if you have good technique, follow a proper training plan, create the right environment and are motivated positively." - Tommy Kono.
We are excited to start our new 6-week Olympic Weightlifting Program. The program is open to participants of any levels. The classes will start on June 11th and will run on Tuesdays at 7:30pm and Saturdays at 10am, for 6 weeks. You will be given a specific program to follow. If you cannot do one of the classes, or you feel that you need some extra time with the barbell, come in during any other regular class times and get on the platform! The program will culminate with the Olympic Weightlifting Meet on the last day of classes when you will have an opportunity to max out on your Snatch and Clean & Jerk and see the improvement. The number of participants in this class will be limited. The cost is $75. Sign up here.
Testing Week, Day 1:
"Olympic Weightlifting Total"
A. 20min to work to Snatch max
B. 20min to work to Clean and Jerk max
+
Sorensen test - hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap)
+
Side Bridge tests - hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)
Ben, 30 Power Cleans @ 245# in 8min!
A. Gymnastics Skill Work + Mobility Work
+
Partner Cindy
AMRAP in 20 min of:
P1 - Run 400m
P2 - rounds of Cindy
If you are competing next Saturday at the Garage Games and are resting on Friday, do the following workouts today. These are part of the test week:
competition team:
A. Press - build to a max in 12min
B. Tabata sit-ups for total reps
+
"Cindy"
20min amrap
5 pullups
10 pushups
15 air squats
Gun Show!
We have finally reached the finish line with our Spring Nutritional Challenge! We have received many "after" photos and some incredible transformation stories, and to us this challenge has already proven to be a great success! But we are not done yet. We still have to cross the finish line. We are going to do the challenge benchmark workout today along with the participants. Even if it's your rest day today, come over to support and help the challenge participants get the best time they can in this workout! We are grilling right after and will announce the winner at the BBQ. Bring your favorite dish or whatever you want to see on the grill! The challenge winner gets a month of unlimited training at CFLIC!
WOD: 21-15-9 reps of:
Thrusters, 115/75#
Burpees
Hmm... what is going on here? and who came up with this silly idea?
call 646-415-8363 or email info@crossfitlic.com to schedule your free introduction to our program!
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