WOD: Hoover Ball

Yes! We are playing Hoover Ball today, and that is our workout of the day! Come over to either 10am or 11am class and get ready to have some major fun!

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A: OTM for 12 min:
odd min: Back Squat @80%, 2 reps
even min: Shoulder Press @80%, 5 reps

B: 5 Rounds for time:
10 Toe-2-Bar
10 Power Snatch, 75#/53#
10 WallBalls

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Freddy and Melissa, working the stones...

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A: Broad Jump test

B: 5-4-3-2-1 reps, for time, of:
Rope Climb, 15 feet
Deadlift, 315#/205#

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A: Clean & Jerk, find your 1RM

B: 3 rounds, for time of:
Run 400 m
40 Sit-ups (Abmat)
40 Hip Extensions (GHD)

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WOD: "Fran"
21-15-9 reps of:
Thrusters, 95/65#
Pull-ups

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Paul & Melissa v. 800-pound tire. Guess who won?

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A: Back Squat @80%, 6 sets of 5 reps

B: As many reps as possible in 15 minutes of:
30 sec of Kettlebell Swings, 24/16kg
30 sec of Burpees
30 sec Rest

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A. Strongman Playtime: Log Lifting, Continental Clean, Keg Lifting, Stone Shouldering, Tire Flipping

B. for time:
Row 500m
Stone shouldering, 10 reps
Burpees, 20 reps

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Dae, the tire got some beating...

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Some folks did not believe me when I told them I was 240 pounds once before CrossFit. So I found an old picture and took a similar one a few days ago to have a comparison. Enjoy

Even though I could be easily leaner (and I did get down to 165 pounds at one point in my CrossFit days), I feel pretty comfortable with where I am at the moment - 180-ish pounds (Why Crossfit Athletes Shouldn’t Aspire to Be Shredded).

The way I learned to measure success is this: I ask myself three questions. How do I look? How do I feel? How do I perform in my life (day-to-day activities) and training? If you don't have any major disabilities or illnesses and yet in answering one of these questions you say: I am tired; I feel crappy; my training is not going anywhere; I cannot pick up my kid or even a bag of groceries; I cannot touch my toes; I need to lay down on the couch for a day or two... or a week - something needs to be fixed about your training and/or your eating habits. And I would do it sooner rather than later.

I personally haven't had a negative answer to any of the above questions in close to seven years that I have been CrossFitting. Out of those seven I have been training other people using CrossFit methodology for about six, and I love what I do. I love helping people change their lives for the better. I love seeing people get healthier and fitter. That's what I founded CrossFit Long Island City for!

WOD: "Amanda"
9-7-5 reps for time, of:
Muscle-ups
Squat Snatches, 135/95#

Notes: pick load for snatches and scaling for MUs to finish within 6 to 10 min, tops.

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A: OTM for 12 min:
odd min: Back Squat @80%, 2 reps
even min: Turkish Get-up, heavy, 1 rep each hand

B: 3 rounds, NFT of:
Weighted good mornings, 12 reps
Bulgarian split squats, 12 reps each leg
Back extensions, 6-8 reps, slow and controlled

Reading Corner: THE 7 BIGGEST CROSSFIT MISTAKES (AND HOW TO FIX THEM)

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We are doing the "P-bars Man Test" today! Anyone who gets through it today in class will get a free CrossFit LIC t-shirt!

A: "P-bars Man Test" x2, rest at least about 3 minutes between attempts:
5 dips, P-Bars walk forward, 5 dips, P-Bars walk backwards
4 dips, P-Bars walk forward, 4 dips, P-Bars walk backwards
3 dips, P-Bars walk forward, 3 dips, P-Bars walk backwards
2 dips, P-Bars walk forward, 2 dips, P-Bars walk backwards
1 dips, P-Bars walk forward, 1 dips, P-Bars walk backwards

Notes: you are doing 2 attempts trying to get as far as you can, with 3 minutes rest in between attempts. Keep a record of where you got to in each attempt.
scaling option #1: If you cannot do unassisted dips yet, but can do 5+ reps with #3 band or lighter/thinner (#3 in thickness, starting from the thickest one we have being #1), you are then doing 4 sets of "max number - 2" of banded dips on dip attachment (stop each time 2 reps short of failure.) Rest 1-2 minutes in between sets.
scaling option #2: If you cannot do at least 5 dips with #3 band or lighter, you are doing 5 rounds of: hold top support position on dip attachment for max time, followed by 8-12 reps of full ROM dips with feet on the floor.

B: for time:
Row 1000m
Double-unders, 100 reps
Run 1 mile

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