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

Friday, July 19, 2013

Posted on: July 18th, 2013 by Vadim


12min AMRAP of:
5 wall balls
10 double unders
5 walking lunges
3 burpees
15sec FLR


Charlotte, working on the power cleans

Thursday, July 18, 2013

Posted on: July 17th, 2013 by Vadim


Did you know that we are hosting a two-day competition in September through NYC Affiliate League? It's called CFLIC Fall Brawl. Should be a really fun event! Check their webpage for more information and to sign up.


A. Press - build to a max
Every min for 10 rounds:
B. Hang Power Clean x1
max FLR hold, one attempt


Colette, working on deadlifts. By the way, join me in congratulating Colette on her first strict pull-up!

Wednesday, July 17, 2013

Posted on: July 16th, 2013 by Vadim


A. Back Squat, 20 reps
3 rounds:
3 Hang Squat Cleans
15 Back Extensions
2 min Rest
300m row for time


How long does it take you to climb 15-foot rope? Deanna - 7-8 seconds!

Tuesday, July 16, 2013

Posted on: July 15th, 2013 by Vadim


Reminder: this coming Saturday, July 20th instead of the regular classes we are doing Olympic Weightlifting meet and a BBQ right after! Everyone at CFLIC is encouraged to participate in the meet. Two lifts contested are the Snatch and the Clean & Jerk. If you are not familiar with the Weightlifting meets, you will basically have three attempts to achieve you best Snatch and then after a short break - three attempts at best Clean & Jerk. We will open for warm-ups and weigh-ins at 9am and begin lifting at 10am. The grill will light up around noon or earlier. Come to lift, cheer your friends and eat! Bring whatever you want to put on the grill!


Every 3min for 4 rounds:
A. Deadlift 5-6 reps
Tabata sit-ups for total reps


Lauren and Jonathan, working on pull-ups

Monday, July 15, 2013

Posted on: July 14th, 2013 by Vadim


Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2013 Subway Series! All NYC affiliates are invited to participate - the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!


Event Schedule
Saturday, August 3th, 12pm: CrossFit Queens
Saturday, August 10th, 12pm: CrossFit Virtuosity
Saturday, August 17th, 12pm: CrossFit South Brooklyn
Saturday, August 24th, 12pm: CrossFit Long Island City


Scoring will work "Open-style": top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.


Although only athletes competing RX’d will qualify for affiliate scoring, all athletes are encouraged to participate or watch and cheer. There will be scaling options available at each event.


All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register early!


Every 4min for 3 sets:
A. Front Squat 12-6-2
AMRAP of strict Pull-ups
3000m run at easy pace (7 laps around the block)


2010 Subway Series. For more photos go here.
last heat

Sunday, July 14, 2013

Posted on: July 13th, 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.


Bonus: There is an extra Bonus workout waiting for you on the whiteboard at the box. Come and get it!


Keith and August, everyone needs to stretch!