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!
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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!
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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

Tuesday, June 11, 2013

Posted on: June 10th, 2013 by Vadim

 

We are thinking about going to the Riverside Park this Sunday after the workout to have some fun on the flying rings. We haven't done that in a while. 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!

 

Every 4min for 4 rounds:
A1. Front Squat @31X1, 6-8 reps
A2. DB single arm bent over row (relax in bottom, reaching db towards ground) @4111, 10-12 reps
+
3 rounds for time:
25 wall balls
15 pullups
+
partner work:
p1 - 30sec max effort Airdyne or Rower
p2, p3, p4, p5, p6 - rests
team cycles through 4 times

 

Congratulations to Becky on the 4th place at the Garage Games last weekend!
IMG_9611

Monday, June 10, 2013

Posted on: June 10th, 2013 by Vadim

 

Reminder: June 21-23 we are hosting the Level 5 USAW Coach with 20 years of coaching experience and elite international athlete Ursula Garza Papandrea with the Olympic Weightlifting seminar The Art of Coaching Weightlifting. There are still a few spots left. Don't miss this opportunity! For more info and to sign up go here.

 

A. Every min for 8 rounds:
Power Clean x3
+
20min amrap
10 ball slams
15 pushups
30m Farmer's Walk

 

Ed, lifting like a boss! (at the Garage Games last weekend)
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Sunday, June 9, 2013

Posted on: June 8th, 2013 by Vadim

 

Awesome day yesterday at the Garage Games at CrossFit A.C.T. in NJ! Congratulations to all the competitors! Everyone did really great! And thanks to our support crew! The day would not have been the same without you!

 

WOD: make-up testing day OR

 

Partner workout
p1/p2 alternate movements
15min amrap
300m row
10 burpees over partner
15 kettlebell swings

 

The team at the Garage Games at CrossFit A.C.T.
IMG_9654

Saturday, June 8, 2013

Posted on: June 8th, 2013 by Vadim

 

A. Gymnastics Practice: Forward Roll, Handstand (wall, floor, parallettes).

 

B. Death By 10 Meters
With a continuously running clock perform:
Run 10 m in the first 1 min,
Run 20 m in the second 1 min
Run 30 m in the third 1 min
...
Continuing this for as long as you are able.

 

Gerry, Broad Jump
IMG_8571

Friday, June 7, 2013

Posted on: June 6th, 2013 by Vadim

 

Our new Olympic Weightlifting 6-week program is about to start next week, and we still have a few spots left in it. Don't miss this opportunity to improve on your Snatch and Clean & Jerk. Sign up now.

 

Reminder: we have a team going to the Garage Games competition on Saturday, and we have some room in the cars. If you want to come support your friends please let Mike V know. He is coordinating the transportation. There are no changes to our regular class schedule on Saturday.

 

A. Press - build to a max in 12min
B. Tabata sit-ups for total reps
+
"Cindy"
20min amrap
5 pullups
10 pushups
15 air squats

 

Pascal, working on putting some large loads overhead!
IMG_0132

Thursday, June 6, 2013

Posted on: June 6th, 2013 by Vadim

 

Congratulations to Kristen for winning our Spring Nutritional Challenge! Also congrats to the five runner-ups (who got CFLIC t-shirts and a whole lot of new fitness and health) - Lisa, Jason, Rob, Deanna, Bobbi Jo. Our next Nutritional Challenge will begin right after the Labor Day!

 

Testing Week, Day 3:
A. Power Clean - build to a max in 8min
2min rest
B. Power Clean - amrap in 8min @90% of A
+
For total rowing time:
500m row
90sec rest
500m row

note: record times for both 500s

 

Kristen v. Rope. Guess who won?
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