Saturday, March 1, 2014

Posted on: March 1st, 2014 by Vadim

 

Workout 14.1 and afterparty Saturday! Team Clactonians is hosting the party today. You know what that means?? It's going to be fun... and Peter is cooking!!!

 

We will be running heats so we can judge each other. If you have to leave early, come over at 10am, warm up and do it in one of the first heats. We are starting the BBQ as soon as we are done with the workout.

 

14.1: Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
power snatches, 15 reps, 75#/55#

 

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

 

For complete workout standards, video and scorecard click here.

 

Compare to 110316.

 

Friday, February 28, 2014

Posted on: February 28th, 2014 by Vadim 2 Comments

 

Partner workout:
p1 - row 200m
p2 - burpees
p1/p2 - switch for 10 rounds

 

Thursday, February 27, 2014

Posted on: February 26th, 2014 by Vadim 6 Comments

 

CrossFit Games Open 14.1 workout announcement is tonight at 8pm! Are you registered for the Open yet? What are you waiting for??? Register NOW and we will add you to one of our four intramural teams for some extra fun!

 

Every 2 min for 6 rounds:
A. Hang power clean 2 reps
+
Every 2 min for 5 rounds:
B. Weighted dip @20X1; 2-3 reps
+
8 min amrap:
10 sit-ups
10 kb swings

 

Post loads in A and B, and rounds and reps in 8min amrap to comments.

 

Wednesday, February 26, 2014

Posted on: February 25th, 2014 by Vadim 8 Comments

 

Every 3 min for 6 rounds:
A. Back squat @20X1; 1-3 reps
+
For time:
90 wall balls 20#/14#
60 double unders
30 CTB pull-ups

 

Post your Back Squat results, time and scaling options for the conditioning piece to comments.

 

Happy Birthday, Chris T.!
IMG_2004

Tuesday, February 25, 2014

Posted on: February 24th, 2014 by Vadim 8 Comments

 

The CrossFit Games Open is starting this week and we are kicking off our intramural teams fun this Saturday with the first workout and a party after! The first intramural team, The Clactonians, will be hosting the first party this Saturday! Other teams will be hosting subsequent parties. Also, there will be no regular classes on Thursdays at 8:30pm during the Open. During this last class those of us who want to do the Open workout will do it right after the 8pm announcement. Let the games begin!

 

Every 2 min for 5 rounds:
A. Deadlift 5 TnG reps
+
Every 90 sec for 4 rounds:
B. Push press 3 reps
+
12 min amrap:
4 power cleans 95/65#
5 burpees to 6" reach
6 box jumps 24/20"

 

Who is having more fun, Bre or Sadie? At the Frostbite competition last weekend!
sadie and bre

Monday, February 24, 2014

Posted on: February 23rd, 2014 by Vadim 4 Comments

 

The Open is upon us!... "The Open is not about winning; it’s about playing ... Like in traditional sports, the thrill is not in making it to the pros — too few do so. The thrill is in the 'What if?' It’s in the playing itself." -Kevin Daigle "Do It". The announcement of the first workout 14.1 is this Thursday, Feb 27th! We are doing the workout on Saturday at 10am for the whole gym, and the team Clactonians is hosting the after party, after we are done with the workout!

 

Happy Birthday, Axel!

 

Every 90 sec for 4 rounds:
A. Squat Clean and Jerk 1 rep
+
8 rounds for time:
8 pull-ups
20 air squats
30 sec FLR

 

Frostbite 2014 CrossFit LIC team - after party!
frostbite-after-party

Sunday, February 23, 2014

Posted on: February 23rd, 2014 by Vadim 3 Comments

 

Thanks everyone for making the 2014 Frostbite one crazy awesome competition/race! And just like with any successful race, a very well oiled engine of a great race car - our volunteers - did an amazing job in pushing the wheels forward. The steering wheel of a car - our core organizational team - did extremely well in steering the carriage in the right direction. And the carriage itself with the wheels - the 120 competitors - held the environment, the incoming wind and the rough roads exceptionally well and got to the finish line without any major crashes!!!

 

Congratulations to the winning teams! Well done! Congratulations also to every single competitor regardless of their final placement - it takes courage to sign up, show up and pull through a competition that takes you so far out of your comfort zone! Especially if this competition was your first one!

 

And finally, we would love to hear your feedback - both good and not so good. Please post your feedback to comments below or email directly to vadim@crossfitlic.com. It will help us make our next year's competition, the 5th rendition, even better! Speaking of which... The planning for the 2015 Frostbite has already begun, and rest assured - it will be a blast, yet again!!!

 

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.

 

The steering wheel and the very well oiled engine of our great race car - our volunteers!!!
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Saturday, February 22, 2014

Posted on: February 21st, 2014 by Vadim

 

Follow the action on Instagram and Facebook. Live scoring - frostbite2014.wodcast.com (works on any mobile device).

Heatsheet | Roster | Event location map

 

Friday, February 21, 2014

Posted on: February 20th, 2014 by Vadim 2 Comments

 

REMINDER: Tomorrow is the 2014 Frostbite Competition! There are no regular classes scheduled. If you are not competing, come cheer your friends! Follow the action on Instagram and Facebook. Live scoring - frostbite2014.wodcast.com (works on any mobile device).

 

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

 

Frostbite Rx competitors. Did you get your pull-over yet?
Here are some progressions from Carl Paoli:
http://gymnasticswod.com/content/pull-over-progression-pt1
http://gymnasticswod.com/content/pull-over-progression-pt2
http://gymnasticswod.com/content/pull-over-progression-pt3
http://gymnasticswod.com/content/pull-over-progression-pt4
http://gymnasticswod.com/content/pull-over-progression-pt5
http://gymnasticswod.com/content/pull-over-progression-pt6

Thursday, February 20, 2014

Posted on: February 19th, 2014 by Vadim 4 Comments

 

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

 

Team B&B! Team B&B has been a part of our community for quite some time now, embracing the values that are important to us. Team B&B has recently spent several months in our coaches development program, learning the whys and hows of what we do, shadowing classes, mastering cues and progressions for each movement, identifying issues in mechanics and choosing the appropriate corrections. They have completed their CrossFit Level 1 Certificate Courses, aced the test and are kicking it into high gear now! Welcome Ben and Becky to our coaching team!
ben-becky