Monday, July 29, 2013

Posted on: July 28th, 2013 by Vadim


Next Saturday is the first event of the 2013 Subway Series, hosted by CrossFit Queens!  This first Saturday is already SOLD OUT. However, there are still a few spots left in the following three Saturdays, so sign up before it's too late! Note: we are only going to have 10am class on Saturday and will head out to CrossFit Queens right after. The event starts at 12pm. If you are not competing, come join us anyway to cheer and support your friends get through this first workout!


Every 5min for 4 rounds
A1. DB Step-ups @1111 L&R, 8-10 reps
A2. DB bent over row L&R @3111, 8-10 reps
10min AMRAP: 1-5 unbroken ladders of Overhead Squat, 95#/65#
Groups of 5:
p1 - 150m row all out
p2, p3, p4, p5 - rest
team cycles through 4 times


Taylor, deadlifting

Sunday, July 28, 2013

Posted on: July 27th, 2013 by Vadim


Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.


Mobilize before or/and after your training. Flip through the pages of "Becoming a Supple Leopard" (that is sitting by the couch), find some mobility work that would be beneficial for the movements in today's training and do it! Better yet, buy your own copy, study it at home and do some mobility work daily!


Sarah is well on her way to "becoming a supple leopard"!

Saturday, July 27, 2013

Posted on: July 26th, 2013 by Vadim


“Blind Date”
If you are not familiar with this workout of ours, basically what it means is you won’t know what you are doing until you show up at the box. Come and get it!


This movement combination may or may not be part of the workout...

Friday, July 26, 2013

Posted on: July 25th, 2013 by Vadim


Every minute for 10 min:
A. depth jumps x2 (plate to box)
Every min for 8 rounds:
B. Deadlift x5 + Hang Power Clean x3
Every min for 8 rounds:
C. Jerk x1


Melissa, going overhead!

Thursday, July 25, 2013

Posted on: July 24th, 2013 by Vadim


Every 4min for 4 rounds:
A1. Back Squat @30X0, 10-12 reps
A2. DB Elbowing Row L&R @3110, 8-10 reps
10 squat cleans tough
30 double unders
8 squat cleans
30 double unders
6 squat cleans
30 double unders
4 squat cleans
30 double unders
2 squat cleans


working on the toes-to-bar

Wednesday, July 24, 2013

Posted on: July 23rd, 2013 by Vadim


Welcome to the world Linnaea, born 7-19-13 weighing 6 lbs 8 ounces and Anton, born 7-22-13 weighing 7 lbs 10 ounces. Both mamas, Jennifer and Olga, and their kiddos are doing great! Papas are hopefully coming back to the box in between feedings to do some training!


Every 2min for 5 rounds:
A. Hang Power Snatch x5
15min AMRAP:
20m Farmer's Walk
20 Hand Release Pushups
45sec FLR


Welcome to the world Linnaea and Anton!

Tuesday, July 23, 2013

Posted on: July 22nd, 2013 by Vadim


Congratulations to Brandon for placing third in his weight class in the Connecticut Open Weightlifting Championships!


Don't forget to register for the Subway Series! The events are filling up fast. More info here.


Every 4min for 4 rounds:
A1. Front Squat @30X0, 5-7 reps
A2. DB torso row L&R @21X0, 8-10 reps
For time:
Overhead Squat


Alhan and Rab, sprints...

Monday, July 22, 2013

Posted on: July 21st, 2013 by Vadim


Scheduling Note: This week's Monday and Wednesday 8:30pm regular group class is canceled. Sorry for the late notice and any inconvenience.


It is the 2013 Reebok CrossFit Games week! Here's the coverage schedule on facebook and on the games website.


Rowing class is moved to Wednesday at 7:30pm this week. Come work on your rowing technique!


Every 3min for 3 sets:
A. Close Grip Bench Press @20X1, 10-12 reps
For time:
12-1 unbroken ladder of kb swings

5 rounds for time:
15 sit-ups
250m row


3-2-1-GO! Front Squat - Muscle Snatch workout

Sunday, July 21, 2013

Posted on: July 20th, 2013 by Vadim


Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.



Saturday, July 20, 2013

Posted on: July 19th, 2013 by Vadim


Olympic Weightlifting Total
Three attempts for max lift.
Snatch 1-1-1, using heaviest weight per set
Clean & Jerk 1-1-1, using heaviest weight per set


This is a friendly competition for CFLIC members, with the two lifts contested being the Snatch and the Clean and Jerk. Lifts are to be of an acceptable standard in an Olympic Weightlifting Competition, no press-outs and make sure you are in control of the lift.


The competitors will be ranked based on the age-adjusted Sinclair Formula. The age-adjusted Sinclair Formula is used to compare lifters in different bodyweight and age categories. For example, if a 30 year old male athlete that weighs 180 lbs shows 400 lbs total, his score based on the age-adjusted Sinclair formula is 221.3. If another male athlete that weighs the same 180 lbs, but is 50 years old and shows the same 400 lbs total, his score is 275.1. If another 50 year old athlete shows the same total of 400 lbs, but his bodyweight is 150 lbs, his score is 306.1. If you have an iPhone, you can download a cool free app to calculate age-adjusted Sinclair score here.


Jessica, working on the Snatch