Friday, March 28, 2014

Posted on: March 28th, 2014 by Vadim

 

Happy Birthday, Jennifer V.!

 

Our last 14.5 Open workout is tonight, followed by the Funky Formal Party! The evening classes are canceled and folded into one continuous Open workout class, and the party after! We will open the doors at 5:30pm, as usual, for the folks in the first heats to start warming up. The first heat will start at 6:30pm. Let's do it!

 

On Saturday and Sunday the box is closed! We are hosting the AKA/IKSFA New York Kettlebell Open Championship on Saturday and the IKSFA Level 2 Kettlebel Training Camp on Sunday and during the day on following Monday. Come over to watch the New York Kettlebell Open Championship on Saturday! Spectators attend free of charge.

 

Partner workout:
p1 - row 1000m
p2 - rests
p1/p2 - switch for 3 rounds
+
FLR on rings - accumulate 4 min

 

CrossFit LIC. Where mamma's warm-up with their daughters!
2014.03.22crossfit14.4-4-3138979148-O

Thursday, March 27, 2014

Posted on: March 27th, 2014 by Vadim 1 Comment

 

Reminder: for the last week of the Open there is no 8:30pm class tonight. Instead, we are watching the 14.5 workout announcement at 8pm, and those who want to jump right in and do the workout after the announcement are welcome to do so. The Big 14.5 Open workout will be on Friday night, followed by the Funky Formal Party! The evening classes will be canceled and folded into one continuous Open workout class, and the party after! We will open the doors at 5:30pm, as usual, for the folks in the first heats to start warming up. The first heat will start at 6:30pm. Let's do it!

 

Reading Corner: 209,585: RISE OF THE OPEN "For five weeks, thousands of people around the world are united by a challenge. Some will experience success and some disappointment, but all over the world people show up, their heart in their throats, to test themselves, to cheer on their friends and to push their limits." Are you excited to see what you can accomplish between now and the 2015 Open? Start training now!

 

What are we waiting for tonight? Burpees? Thrusters? Clean & Jerks? Or maybe some Handstand Push-Ups? Bar Muscle-Ups? Maybe Pull-Overs? Come over to the box at 8pm to find out together! Pull out the beer, roll out the dice...

 

Every 5 min for 4 rounds:
A1. Close Grip Bench Press @30X1; 4-6 reps
A2. DB Single Leg RDL @2112; 6-10 reps/leg
+
6 min amrap:
10 kb swings
10 air squats

 

CrossFit LIC. Where kids feel themselves like in their own boats...
2014.03.22crossfit14.4-5-3138979222-O

Wednesday, March 26, 2014

Posted on: March 25th, 2014 by Vadim 1 Comment

 

Ok. I get it. Everyone can do Turkish Get-ups at CrossFit LIC now, but can you do a tilt? (watch video below then click here to watch Sarah explain tilting)

 

Happy Birthday, Izzy and Allie!

 

Every 4 min for 4 rounds:
A1. 30 sec jump switch lunges
A2. db bent over row @3110; 7-10 reps/arm
+
12 min @80%:
choose a cyclical, weightlifting, and gymnastics piece with the intention of a quick cycle time for the reps and between movements, and repeat in the 12 min amrap

 

Tuesday, March 25, 2014

Posted on: March 25th, 2014 by Vadim 2 Comments

 

In 12 min:
A. TGU - build to a 2RM/arm
+
5 sets:
15 hand release pushups
4 db man-makers
rest 2 min
+
accumulate 2 min side bridge/side

 

Where moms are cheering their daughters!
2014.03.22crossfit14.4-67-3139011987-O

Monday, March 24, 2014

Posted on: March 23rd, 2014 by Vadim 1 Comment

 

Workout Of the Day: Jefferson Lift, 5x5 (go heavy! see below photo for the visual) Thanks Pete Troupos for inspiration!

 

Quote of the Day: A strong body makes the mind strong. ~ Thomas Jefferson

 

jefferson-lift

 

Important Schedule Change: This coming Saturday and Sunday the box is closed! We are hosting the AKA/IKSFA New York Kettlebell Open Championship on Saturday and the IKSFA Level 2 Kettlebel Training Camp on Sunday and during the day on following Monday. Come over to watch the New York Kettlebell Open Championship on Saturday! Spectators attend free of charge.

 

Our last 14.5 Open workout will be on Friday night, followed by the Funky Formal Party! The evening classes will be canceled and folded into one continuous Open workout class, and the party after! We will open the doors at 5:30pm, as usual, for the folks in the first heats to start warming up. The first heat will start at 6:30pm. Let's do it!

 

Now to the real training for today:
Every 3 min for 5 rounds:
A1. Front squat @20X1; 2-4 reps
A2. Weighted pull-up @21X0; 2-3 reps
+
10 rounds for time:
5 thrusters 95#/65#
7 burpees

 

14.4! Thanks Astami for a great photo moment!
CrossFit LIC - 14.4

Sunday, March 23, 2014

Posted on: March 22nd, 2014 by Vadim

 

Great job with 14.4, everyone! And awesome party, "Sofa King Fit"! Next week's Open is on Friday night, in place of our Friday evening classes. More details to come...

 

Today is our 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.

 

before

Saturday, March 22, 2014

Posted on: March 22nd, 2014 by Vadim

 

Team "Sofa King Fit" is hosting today's after-Open-party! And at least some of the meat in the photo below is coming to the party! See you all at 10am!

 

Thursday, April 3rd at 7:30pm - Yoga for CrossFitters!
Our own Becky Sagen will lead this class. Yoga improves strength, balance, coordination, flexibility, and focus; in turn improving performance and helping to prevent injury. You do not need to be flexible to do yoga! All moves will be thoroughly explained and demonstrated. Becky has maintained a personal yoga practice for over 15 years. She is a Thai Yoga bodyworker, certified in Teaching Yoga for Athletes, and a Level 1 CrossFit Trainer.

 

Workout 14.4

 

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135/95 lb.
20 muscle-ups

 

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

 

I believe all this meat is coming to our party today! (or at least some of it)
meat

Friday, March 21, 2014

Posted on: March 21st, 2014 by Vadim 1 Comment

 

Partner workout:
p1 - row 750m
p2 - rests
p1/p2 - switch for 4 rounds

 

Early birds, hitting 14.4 post announcement!
Bring it on! Saturday is our big 14.4 at 10am and the after-party!

early-birds

Thursday, March 20, 2014

Posted on: March 20th, 2014 by Vadim

 

Reminder: there is no 8:30pm class tonight. Instead, we are watching the Open 14.4 workout announcement at 8pm, and those who want to jump right in and do the workout after the announcement are welcome to do so.
The big 14.4 party this coming Saturday will start at 10am. If you are planning on doing the 14.4 on Saturday, please come over at 10am and plan on staying for a few hours. We are going to take the time to warm-up, hit the workout hard, and... we are going to take the time to eat the meat and drink the drinks after! Come join us for the workout, and then relax and spend some time at the BBQ with your friends after!!!

 

20 min @80%:
5 burpees
10 air squats
run 200m
15 box step-up step-downs
10 kb swings
+
Every 8 min for 3 rounds:
A1. Rear Foot Elevated Split Squat @3010; 5-8 reps/leg
A2. dumbbell bent over row @4111; 10-14 reps/arm

 

Got Muscle-ups? (roll over photo with your mouse)
Deanna

Wednesday, March 19, 2014

Posted on: March 19th, 2014 by Vadim 5 Comments

 

More predictions on tomorrow's Open workout? Wall-balls? Muscle-ups? Cleans? Clean & Jerk? Toes-to-bar? Handstand Push-Ups? Burpees? All of the above? :-)

 

Every 2 min for 5 rounds:
A. Push press x2 + Push jerk
+
For time:
25 hand release pushups
15 box jump step-downs
50 sit-ups
15 box jump step-downs
25 hand release pushups

 

Yun, pulling through 14.3!
IMG_3023