Sunday, September 22, 2013

Posted on: September 22nd, 2013 by Vadim


Note: Our on the water rowing event was canceled by the rowing club due to the weather conditions. We are trying to reschedule to either October 6th or October 13th. If you were planning on doing this one please let me or Bre know which date works best for you.


Good luck to Brandon and Charlotte at the weightlifting 2013 Rudy Sablo Memorial meet in Garden City, New York today!


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.


NASA astronaut Mike Hopkins spends time skiing, backpacking, running and participating in CrossFit. Read more - “Train Like An Astronaut”.

Saturday, September 21, 2013

Posted on: September 20th, 2013 by Vadim 1 Comment


"Elizabeth" (squat cleans)
21-15-9 reps, for time
Clean 135/95 lbs
Ring Dips


Ryan, first Muscle-Up! This is how we do it!

Friday, September 20, 2013

Posted on: September 20th, 2013 by Vadim


Every 4 min for 3 rounds:
A1. Overhead Squat @3211, 3-5 reps
A2. Weighted pull-up @21X1, 3-4 reps
5 rounds for time:
8 front rack step-ups
250m row
30 sec side bridge L
30 sec side bridge R
8 db thrusters


Filippo, Clean. Great finish position!

Thursday, September 19, 2013

Posted on: September 19th, 2013 by Vadim


Every min for 12 rounds:
A. Hang power clean x2
Every 3 min for 3 rounds:
B. amrap strict dips
10 rounds for time:
5 kb swings
5 hand release push-ups



Wednesday, September 18, 2013

Posted on: September 17th, 2013 by Vadim


Every 3 min for 5 rounds:
A. Front squat @30X1, 4-6 reps
Every min for 8 rounds:
B. Squat clean x4 TnG @50-55% 1RM
10 min amrap
12 pistols
5 strict pull-ups


Ash, rowing sprints

Tuesday, September 17, 2013

Posted on: September 16th, 2013 by Vadim


Team "Linda"


Relax… we are not doing "Linda" today. However we did have it coming up in our program in a couple of weeks, and Hank gave me a great idea to do it as a Team Workout, the way Rob Orlando has done it in his gym for some time. So there you have it: Team "Linda" is coming up on Sunday, September 29th, starting at 10am!


If you don't know and/or haven't done it yet, Linda is one of the toughest "girls" in CrossFit. Linda looks like this: 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift @ 1.5 bodyweight
Bench press @ bodyweight
Clean @ 0.75 bodyweight

Set up three bars and storm through for time.


We've never done "Linda" as a team workout and indeed, it does sound like a blast! Watch Rob Orlando’s awesome video below explaining how it will roll. So, from now until Sept 29th you have to find yourself two teammates. Teams will weigh-in on Sunday before the workout. We will add the weights together for the three teammates and find the average. The barbells will be set according to the average weight. Each athlete will start at a different station/movement – Deadlift, Bench Press, and Squat Clean. After all teammates have completed a set of 10 reps at their stations, they will rotate. When everyone returns to their original positions, they start their round of 9 reps, continuing in the same way until the end of the workout. The workout obviously can be done Rx or Scaled, though do try to find your teammates of roughly similar bodyweight and level of fitness. 3 - 2 - 1 - Find Your Teammates!


Every 5 min for 5 rounds:
A1. Close Grip Bench Press @20X1, 4-5 reps
A2. DB bent over row @3111, 4-6 reps/arm
7 min amrap:
10 burpee box jumps
10 handstand push-ups
2 muscle-ups
side bridge - accumulate 2 min on each side


Monday, September 16, 2013

Posted on: September 16th, 2013 by Vadim


We are partnering up with Paleo-Pack (you might have seen their poster above the water fountain) to help you take the guesswork out of your meat shopping! Paleo-Pack produces the highest quality, USDA inspected grass-fed beef on their local farm in Callicoon, NY. Sign up for one of the Paleo Plans and they will bring a Paleo Pack straight to our gym each month. It'll be waiting for you after your WOD. Sign up today at


Every 3 min for 4 rounds:
A. 10 kettlebell front rack reverse lunges, per leg
5 sets:
5 hang squat cleans
100m row max effort
rest 3 min
FLR - accumulate 5 min


Hang Power Cleans, Silvia!

Sunday, September 15, 2013

Posted on: September 15th, 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.


Christine, Handstands! Congrats!

Saturday, September 14, 2013

Posted on: September 13th, 2013 by Vadim


There is only one 8am class today. We are hosting Mike Mahler with the Aggressive Strength Level 1 Kettlebell Workshop. Sunday 10am class is on.


partner workout:
p1 - 20 wall balls
p2 - 15 burpees
p3 - 10 pull-ups
p4 - rests
- partners rotate through 4 times


Kristen, swingin' the 20kg bell like a champ!

Friday, September 13, 2013

Posted on: September 12th, 2013 by Vadim


Upcoming events: Sunday, September 22nd at 12pm we are going to row on the water! If you are going, you can still take the 10am regular class and then head out to the boat house. It will be a full learn-to-row day, with the tour of the Row New York Queens boathouse on Meadow Lake in Flushing-Corona Park. Our rowing coaches will make sure we do not drown and feed the fishes. The cost for us is $50 per person. (P.S. I am already registered and looking forward to it!)


Saturday, September 28 we are going hiking to Greenwood Lake, NJ! We are taking off from the box at 8am. We've done this trail numerous times before. The hike up is about 45 min. It'll take us along beautiful Appalachian Trail to the wild Surprise Lake! We might get brunch at the Greenwood Lake on the way back. If you are interested, please let us know so that we can figure out transportation. (P.S. We are taking both our newborn and the 2-year old with us. Bring your kids, dogs and other pets with you!)


Our coach Ryan writes about her experience with the LIC Fall Brawl competition -
Fall Brawl Wrap-Up


A. Power snatch - build to a 2RM in 10 min
10 min pistol practice/mobility
6 min amrap:
1-10 unbroken kettlebell swing ladder, tough
500m row for time


Congrats Dave on the first Muscle-Up!