Friday, March 14, 2014

Posted on: March 13th, 2014 by Vadim


And the 14.3 is out, and some of us have already done it! Deadlifts and Box Jumps! The fun continues...


Partner workout:
p1 - row 400m
p2 - box jump step-downs
p1/p2 - switch for 6 rounds



Thursday, March 13, 2014

Posted on: March 12th, 2014 by Vadim


CrossFit Games Open 14.3 workout announcement is tonight at 8pm! Reminder - there is no class at 8:30pm tonight, and the next two Thursdays of the Open. Come over to do the Open workout right after the announcement if you want, and especially if you cannot make it here on Saturday. "6 packs & 30 racks" team is hosting the Open party this Saturday! Let's get ready to rumble!!!


Happy Birthday, Grace!


15 min @80%:
10 walking lunges
run 400m
15 hand release pushups
Every 8 min for 3 rounds:
A1. Rear Foot Elevated Split Squat @3010; 6-10 reps/leg
A2. db bent over row @4111; 12-16 reps/arm


Gina, in the 14.1 zone!

Wednesday, March 12, 2014

Posted on: March 12th, 2014 by Vadim 5 Comments


Every 2 min for 5 rounds:
A. Push jerk 2 reps
10 min amrap:
3 burpees
6 toes to bar
9 deadlifts 155/100#


The ladies are working on the handstands!

Tuesday, March 11, 2014

Posted on: March 10th, 2014 by Vadim 5 Comments


B2B - Back to Basics: If you have never read the following article, this is a MUST read! We will be be running random quizzes and "awarding" burpee-penalties for the wrong or no-answers! - What is Fitness? By Greg Glassman


Happy Birthday, John F.!


Every 3 min for 4 rounds:
A1. Front squat @20X1; 4-6 reps
A2. Weighted supinated pull-up @21X0; 3-5 reps
5 rounds for time:
3 hang squat cleans 115/80#
10 pull-ups


Monday, March 10, 2014

Posted on: March 9th, 2014 by Vadim 3 Comments


Great job with the 14.2, everyone!


Reminder: for the remaining three weeks of the Open we don't have our regular Thursday 8:30pm class. Instead, we are watching the Open workout announcement at 8pm, and those who want to jump right in and do the workout are welcome to do so.


Every min for 8 rounds:
A. Power clean 1 rep
4 sets:
500m row
60 sec FLR
20 kb swings
rest 4 min


14.2. Thanks Pete for the great photos!

Sunday, March 9, 2014

Posted on: March 8th, 2014 by Vadim 1 Comment


Today is our Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.


Team "Booty Shakers"!
14.2 - Team Booty Shakers

Saturday, March 8, 2014

Posted on: March 7th, 2014 by Vadim 3 Comments


Workout 14.2 and afterparty Saturday! Team Booty Shakers is hosting the party today. You know what that means?? It's going to be fun... and lots of meat!!!


Happy Birthday, Gail!


Workout 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.


Post rounds and reps completed to comments and submit your results as part of the 2014 Reebok CrossFit Games Open.


We got Overhead Squats! Easy Day!!!

Friday, March 7, 2014

Posted on: March 7th, 2014 by Vadim 2 Comments


The 14.2 is out and some of us did it yesterday night. Fun times!... Now, a few have expressed concern that they will not be able to do this workout as Rx. Don't let this discourage you! Rx matters way less than where you are today compared to where you were before. Compare yourself to yourself a few months ago, a year ago... Also, remember that for our intramural team competition your scaled score will still count just like anyone else's Rx score! So, scale this workout and do it! And have fun doing it! Destroy it! And then party after! I believe we got this last part dialed in by now. The workout and the party is Saturday at 10am!


Partner workout:
p1 - row 300m
p2 - burpees
p1/p2 - switch for 8 rounds


Thursday, March 6, 2014

Posted on: March 6th, 2014 by Vadim 8 Comments


The 14.2 announcement is tonight at 8pm!


A photo from 2014 Frostbite of Zach Hodge performing a Turkish Get-up at CrossFit Long Island City has made it to the main site today!


Happy Birthday, Jessica B.!


Every 90 sec for 8 rounds:
A. Hang power clean 1 rep
Every 2 min for 6 rounds:
B. Weighted dip @20X1; 1-2 reps
15 min @80%:
5 hand release pushups
30 sec side bridge L
30 sec side bridge R
10 deadlifts 115#/80#


14.2... Anyone up for more double-unders?!?!?

Wednesday, March 5, 2014

Posted on: March 4th, 2014 by Vadim 9 Comments


Food for thought: Is Nutrient Timing Dead? And does "when" you eat really matter? By Brian St. Pierre


Every 3 min for 7 rounds:
A. Back squat @20X1; 1-2 reps
5 sets:
5 db man-makers tough
row 300m @90%
rest 90 sec


Axel, 14.1 concentration!