WOD: "Nancy"
5 rounds for time of:
400m run
Overhead squat, 95# ,15 reps

Research Corner: Can a Playground Be Too Safe?

Danny getting "stoned"

WOD: (Workout Of the Day)
A. 3 sets of:
Strict Muscle-ups x 4-6 reps (absolutely no kipping today)
Partner Medball Sit-up Throw x 8-10 reps
Note: rest as needed between movements and sets

B. for time (with 15min cap):
500m Row
400m Run
300 Double-Unders

Corinna with some load overhead

WOD: (Workout Of the Day)
A. Deadlift, find your 1RM, 20 min cap

B. Shoulder Press, find your 1RM, 20 min cap

Schedule Notice: Today's 12pm class is canceled. Please sign up for your classes ahead of time.

Reading Corner: from Mark Sisson - Meal Timing Concerns: Breakfast, Frequency, and Snacking

Don't forget to sign up for your classes here.

Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Quote of the Day: "Cavemen can lift weights, but cavemen are not athletes. To lift real heavy, exceptional weights you have to be an athlete. And to be an athlete you have to be a thinking athlete. Do it right." - Tommy Kono

Rab, conquering the heights

WOD: "Pet Rock" meets "Heat Stroke"
In teams of three, complete the following as quickly as possible:
100 Hang Squat Cleans, 135/95#
200 Push-Ups with hand release
300 Box Jumps, 20″
400m x 3 Relay Run

Partition reps amongst team members as you wish, but the team must complete each task before moving to the next one. Only one athlete can do work at any given time. Each team has a pet rock (16kg KB or 35# plate or 35# DB - no scaling). The pet rock can switch hands but cannot be set down until the end of the workout. For each time the pet rock is set down each member of the team performs 10 burpees.

Fashion Daily interviews Nicole about her training at CrossFit Long Island City:
You and Your Body Image! With Nicole Tiberia

WOD: (Workout Of the Day)
A. Atlas Stone Shouldering

B. B. 5 min AMRAP of:
5 HSPUs (use parallettes for full ROM)
5 OHS, 95/65#

It's More Then Fitness. It's A Way of Life.

WOD: (Workout Of the Day)
A. Forward and Backwards rolls, Handstand Practice

B. Tabata Mash-up of:
Air Squat & KTE

Foundations: Our next Foundations program starts next Tuesday, July 26th and we have 3 spots left. Enroll your friends! For more information and to sign up go here.

Food for Thought: Watch the video below and post your thoughts to comments.

Tim Harford: Trial, error and the God complex

WOD: (Workout Of the Day)
A. Push Jerk 3-3-3

B. “Freddie’s Revenge”
5 rounds for time of:
5 Push Jerks, 185/115#
10 Burpees

Announcement: Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2011 CrossFit 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 6th, 9am: CrossFit Virtuosity
Saturday, August 13th, 9am: CrossFit Long Island City
Saturday, August 20th, 9am: CrossFit Queens
Saturday, August 27th, 9am: CrossFit South Brooklyn

For more details and to register go here.

WOD: (Workout Of the Day)
A. 4 sets of:
Weighted Goodmorning x 8-10 reps @3111, rest 30 sec
Pistol x 4-6 reps each leg @32X2, rest 30 sec

B. 18-15-12-9-6-3 reps for time of:
KB Swings, 24/16kg
Overhead Weighted Sit-ups, 45/25#
Push-ups

Kasey v Deadlifts

WOD: (Workout Of the Day)
A. Snatch 3-3-3-3-3

B. Front Squat 3-3-3

Quote of the Day: Practice doesn't make perfect. Practice makes permanent. Make three incorrect lifts in the row and you have to perform 27 correct lifts to erase the memory pattern that was set up. Practice correct technique.

Anatoly Pisarenko, Snatch 454 lbs and Clean & Jerk 540 lbs;
Watch the slow motion part of this video.