Friday, June 21, 2013

Posted on: June 20th, 2013 by Vadim

 

Reminder: we are running modified schedule this weekend with one class on Saturday at 7:30am and one class on Sunday at 5pm. Sorry for the inconvenience.

 

Every 4min for 3 rounds:
A1. DB Step-ups @1010, 12-16 reps
A2. DB External Rotation @3010, 10-12 reps
+
14min amrap
14 air squats
14 burpees
28 double unders
+
accumulate 3min FLR

 

Andrea, Back Squat
IMG_0420

Thursday, June 20, 2013

Posted on: June 19th, 2013 by Vadim

 

Guest Days! Bring your friends and family to workout with you! Next Thursday, Friday and Saturday, June 27-29th you can bring any of your family or friends to a regular class for free. Let them get the taste of the medicine! You will be responsible to show them around and walk them through the warm-up, the rest we will take on ourselves. Hope to see all your friends and family late next week!

 

Every min for 10 rounds:
A. 3 hang power cleans
+
Every 2:30 for 4 rounds:
B1. DB SA Press L @3010, 6-8 reps
B2. DB SA Press R @3010, 6-8 reps
+
18min amrap
5 hang power cleans
6 push jerk
7 burpees

 

Olga, two heavy dumbbells and a "weighted vest", a few weeks left to go...
IMG_9619

Wednesday, June 19, 2013

Posted on: June 18th, 2013 by Vadim

 

Every 4min for 3 rounds:
A1. Back Squat @30X0, 6-8 reps
A2. Powell Raise @3010, 10-12 reps
+
4 rounds for time:
5 hang squat cleans
20 hip extensions
60sec rest
+
Groups of 4:
p1 - 150m row all out
p2, p3, p4 - rest
team cycles through three times

 

J.P., front squat
IMG_0269

Tuesday, June 18, 2013

Posted on: June 17th, 2013 by Vadim

 

Reminder: there are only two classes this coming weekend - Saturday at 7:30am and Sunday at 5pm.

 

Every 3min for 3 rounds:
A. Deadlift @2110, 8-10 reps
+
8min amrap
10 kb swings
10 sit-ups
+
Side bridge L - accumulate 2min
Side bridge R - accumulate 2min

 

Side bridge with the smile!
IMG_0028

Monday, June 17, 2013

Posted on: June 16th, 2013 by Vadim

 

This coming weekend we are hosting one of the best olympic weightlifting coaches Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar, and we still have a few spots. If you love weightlifting, this one is not to miss! More info and sign up here. The weekend class schedule will be altered a bit to accomodate for the seminar. We will have an early morning class at 7:30am on Saturday and an evening class on Sunday at 5pm. Sorry for the inconvenience.

 

Every 4min for 4 rounds:
A1. Front Squat @31X1, 4-5 reps
A2. DB single arm Bent over Row @4111, 8-10 reps
+
20min amrap
5 strict pullups
10 barbell walking lunges
30 double unders

 

Pascal, traveling rings. More pics here.
IMG_0094

Sunday, June 16, 2013

Posted on: June 16th, 2013 by Vadim

 

Happy Father's Day to all the fathers and fathers-to-be!

 

Reminder: We are going to the Riverside Park today after the 10am workout to have a bit of fun on the traveling rings, as long as it doesn't rain. Here is more info. We will hit Cafe Du Soleil for the brunch right after.

 

WOD: Weekly workout Make-up day (pick the workout that you missed last week and do it, or practice the skill that you need the most work on)

 

IMG_3563

Saturday, June 15, 2013

Posted on: June 14th, 2013 by Vadim

 

We are having an impromptu BBQ tomorrow night on the rooftop of our building in Long Island City (4705 Center Blvd), starting at 6:30pm. Email me (vadim@crossfitlic.com) or Olga (olga@crossfitlic.com) for details.

 

4 person teams:
p1 - 15 squat cleans, 95#
p2 - 12 db bent over rows
p3 - 250m row or 1min hard on AirDyne
p4 - rest
rotate through all movements for 4 of each movement (wait until last partner is done to rotate)

 

Kevin is doing the Death Race next weekend. Wish him all the best!

Friday, June 14, 2013

Posted on: June 13th, 2013 by Vadim

 

Reminder: We are going to the Riverside Park this Sunday after the workout to have some fun on the flying rings. Here is more info and here is a photoset from our trip there back in 2010. We will most likely hit the best french cafe in the city - Cafe Du Soleil - for the brunch right after. Join us Sunday after 10am class!

 

Food for Thought: Salt: What Is It Good For? by Mark Sisson

 

6 rounds for time:
12 deadlifts moderate
30sec side bridge L
30sec side bridge R
12 burpee box jumps

 

Squatting with style!
IMG_9918

Thursday, June 13, 2013

Posted on: June 12th, 2013 by Vadim

 

The weekend of June 22nd we are hosting one of the best olympic weightlifting coaches Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar. If you coach or ever thought about coaching weightlifting in the future, this one is not to miss! More info and sign up here. For the rest of us, the weekend class schedule will be altered a bit to accomodate for the seminar. We will have an early morning class at 7:30am on Saturday and an evening class on Sunday at 5pm. Sorry for the inconvenience.

 

Also, Mike V. is doing Fran today at 7:30pm! Come help him get the best time! (that's his "pre-vacation" personal challenge) And yes - you guessed it right - it's a Swedish House Mafia class at 7:30pm.

 

Every 4min for 3 rounds:
A1. Back Squat @30X0, 8-10 reps
A2. DB Kneeling Torso Row @31X1, 10-12 reps
+
5 rounds:
15 wall balls
max strict pullups - (chin hold over bar/hang from bar)
60sec rest

 

Deanna, rocking the kipping pullups on the 13th round of Cindy!
IMG_8613

Wednesday, June 12, 2013

Posted on: June 12th, 2013 by Vadim

 

Entertaining read from Mike Warkentin in the CrossFit Journal. Mike collects a list of terms that will help you communicate in boxes all over the world - Lingua Fran-ca.

 

More pictures from the Garage Games last weekend in our flickr photoset here.

 

Every 2:30 for 3 rounds:
A1. DB SA Press L @3010, 8-10 reps
A2. DB SA Press R @3010, 8-10 reps
+
15min amrap
8 push press
12 kb swings
45sec FLR

 

Jay, Pressing
IMG_8518