A. 4 sets NFT of:
HSPUs x 4-6 reps @3212, rest 30 sec (kip)
Glute Ham Raises x 6-8 reps, rest 60 sec

B. AMRAP in 10 mins of:
15 Burpees
30 Unbroken Double Unders

Finish with some foam rolling and mobility work.

Weekend Schedule Change: because many of us, including all of the coaches, are going to CFSBK for the second event of the Subway Series this Saturday, we are not going to have the morning classes, but instead will have 1pm - 3pm "Open Floor" class. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Super invention! Now present at our box! "Super suction chalk buster!". Now there is no excuse for not cleaning chalk mess after yourself. Things happen. I know you needed that extra boost of chalk on your face for the last round of medball cleans. And it spilled itself somehow around the chalk bowl and on your friends. Fear not! Just grab the "Super suction chalk buster!" after the workout, plug in the extension cord and point the "buster" at the chalk on the floor. A few magic movements and the chalk disappears in the belly of the "buster"! Give it a try. You'll feel like you have super powers!

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A. Power Clean x 2 + Jerk, build up to a heavy set in 15 min

B. 3 rounds for time of:
Clean & Jerk, 75%, 10 reps
Box Jump, 24", 20 reps

Note: compare with 3/10/2011.

Mainstream is slowly catching up on all of the things we've been saying and doing for years...

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Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Some of the CFLIC team members post first Subway Series event.

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begin with: Thruster (from the rack), 5 sets of 3 reps @32X3, rest as needed between sets

then: Tabata Thrusters with dumbbells, 40/25# DBs
the score is total reps

2012 Subway Series: for those coming to participate or to help your friends get through the first event of this year's Subway Series at CrossFit Queens, athlete registration starts at 8:30am. We will get together at the box at 8am and either drive or take the subway (since it's the Subway Series.)

The team on the hike about a month ago. Should we plan another outing? Where to?

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WOD: 2012 Reebok CrossFit Games - Masters Event 3
For time:
Row 1K
30 Cleans, 135/95#
50 Burpees

Time Cap: 15 minutes

Reading Corner: from The New York Times - Where the Heavy Lifting Often Occurs in the Mind

Matt and Kyle, Cleans

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WOD: build up to a heavy set of 5 reps of Low Bar Back Squat,

then back off about 10% and do:

3 rounds for time of:
8 Low Bar Back Squats
400m Run

Reading Corner: How to not suck.

Reminder: The 2012 Subway Series competition starts this weekend. The first event is on Saturday at 9am at CrossFit Queens, 18-31 27th Avenue Astoria, NY 11102. Athletes should arrive at CFQ at 8:30am for check-in.

Rab, deadlifting

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WOD: 2012 Reebok CrossFit Games - Masters Event 5

For time:
10 Deadlits, 275/195#
20 Pull-ups
30 Box jumps, 24"/20"
40 Kettlebell swings, 24/16kg
50 Double-unders
40 Kettlebell swings, 24/16kg
30 Box jumps, 24"/20"
20 Pull-ups
10 Deadlifts, 275/195#

Note: time cap is 17 minutes. Scale appropriately.

Imagine a life where you are completely in control of how everything goes for you in your health and your fitness, one not controlled by outside circumstances, but guided by your commitment to being the best and healthiest you that you can be. What if you could have that, not by forcing unworkable schedules or unsustainable practices but by getting trained to create space and awareness, to master your environment and its opportunities, and to accept nothing less than the results you want?
 
Save the dates:  Saturday, September 15 - Prelims. Saturday, November 10 - Finals.

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WOD: Mary
AMRAP in 20 min of:
5 Handstand push-ups
10 1-legged squats
15 Pull-ups

The Whole Life Challenge Worldwide: An 8-week intensive health & fitness challenge created to calibrate your entire being towards a no-holds-barred, take-no-prisoners, no-excuses, gettin’-everything-out-of-it lifetime of physical & mental excellence. The challenge winner will have to succeed in 3 areas:

• Performance Improve your ability to work and play! You will do a baseline workout on Day 1 and measure your improvement in performance on the Finals Day of the challenge.
• Body transformation We want you to be lean & mean. This challenge wouldn’t be complete without knowing what impact it had on your body. You will be measured at the beginning and the end to see just how much your hard work paid off.
• Accountability You will be challenged not just to show up as the winner, but to play the game every day! Nutrition habits, workouts, mobility, fish oil - your daily choices can make or break this challenge for you!

Save the dates:  Saturday, September 15 - Prelims. Saturday, November 10 - Finals.

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WOD: Go heavy:
Clean and Jerk, 5 sets, 5,3,2,1,1 reps
Snatch, 5 sets, 5,3,2,1,1 reps

Note: this workout was first posted on the main crossfit.com site on April 19, 2001

We have at least 4 people that just recently got their first strict pull-ups: Moses, Alison, Keri and Marina (please let me know if I missed someone.) Congratulations to all! Awesome job!

Reminder: Subway Series competition start this weekend with the first event being hosted by CrossFit Queens.

Announcement: As we have talked about at the potluck, for our next challenge we are partnering up with CrossFit LA in the Whole Life Challenge. This is going to be HUGE! Over 200 CrossFit Affiliates with many hundred if not thousands of people are expected to participate in this challenge! It will also be open to your friends and family! The challenge will start with the kick-off party and a preliminary benchmark and body measurement on September 15. The challenge will end on November 10 with the same benchmark and body measurement, and this time with a huge party! Block those dates in your calendar! More details to come.

Are you watching the Olympics? I highly recommend to at least check the Weightlifting Highlights videos. For example, in the women's weight class 53kg (117 lbs) Zulfiya Chinshanlo, a 19 year old Kazakh weightlifter, snatched 95kg (209 lbs)! Full Schedule & Results for Weightlifting coverage is here.

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Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Congratulations to the winners of our 2012 Summer Nutrition Challenge:

3rd place was decided to be given to two people: Dominick Loizzo and Elizabetsy Waterman
2nd place: Paul Shay
1st place: Michael Seewald

Michael Seewald, Isabel

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