Thursday, April 3, 2014

Posted on: April 3rd, 2014 by Vadim 2 Comments

 

Tonight 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.

 

Happy Birthday, Pascal!

 

Every 5 min for 5 rounds:
A1. Close Grip Bench Press @30X1; 3-5 reps
A2. DB Single Leg RDL @2112; 5-8 reps
+
5 rounds for time:
10 db push press
50 double unders

 

Learn and practice with the smile! That's how it's done at CFLIC!
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Wednesday, April 2, 2014

Posted on: April 2nd, 2014 by Vadim 3 Comments

 

Our Foundations Program is back! Those who have never done CrossFit before will have to take the Foundations before joining our regular classes. The next cycle starts April 14th. Tell your friends and family. Register here.

 

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.

 

Every 4 min for 5 rounds:
A1. 20 sec jump switch lunges
A2. db bent over row @3110; 6-9 reps/arm

+
16 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 16 min amrap

 

Pete, swinging the bell
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Tuesday, April 1, 2014

Posted on: April 1st, 2014 by Vadim 1 Comment

 

Our Foundations Program is back! The next cycle starts April 14th. Tell your friends and family. Register here.

 

8 min: KB windmills 2 per side
+
6 sets:
row 300m
10 HSPUs
rest 90 sec
+
40 toes to bar for time

 

Monday, March 31, 2014

Posted on: March 31st, 2014 by Vadim 2 Comments

 

Every 3 min for 6 rounds:
A1. Front squat @20X1; 2-3 reps
A2. Weighted supinated pull-up @21X0; 1-2 reps
+
8 min amrap:
12 wall balls 20#/14# to 10ft
6 pull-ups

 

Sergey Rudnev, MSIC, 5 Time World Champion, 5 Time Champion of Russia in Girevoy (Kettlebell) Sport! If you are interested in Kettlebell Sport, book a private training session with Sergey while he's here!
Sergey, rocking Muscle-Ups! To be great at KB Sport, you have to be a well rounded athlete.

Sunday, March 30, 2014

Posted on: March 29th, 2014 by Vadim

 

Happy Birthday, Mike B and Dan L!

 

Reminder: There are no classes today. We are hosting the IKSFA Level 2 Kettlebel Training Camp. Sorry for the inconvenience.

 

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... and now a Kettlebell Lifter as well :-)

 

Congrats Becky on the success in the first Kettlebell Sport competition! (roll-over)
Becky

Saturday, March 29, 2014

Posted on: March 29th, 2014 by Vadim

 

AWESOME JOB with the Open, everyone! AND of course it looks like we KNOW how to PARTY! Rest and recover... from the party. This weekend the box is closed for the Kettlebell Sport events. Come over tomorrow to watch! Otherwise, see you all back to training on Monday! The March is almost over and we have April coming up, packed with training, cool events and fun activities!

 

14.5

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!
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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...
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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!
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