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!

Tuesday, March 4, 2014

Posted on: March 3rd, 2014 by Vadim 8 Comments


Every 2 min for 6 rounds:
A. Deadlift 3 TnG reps
Every min for 6 rounds:
B. Push press 2 reps
15 min amrap:
10 box jumps 24/20"
6 toes to bar
3 power cleans 135/95#


Gail, 14.1, can you be doubleunder-happy?

Monday, March 3, 2014

Posted on: March 2nd, 2014 by Vadim 5 Comments


Awesome job on our 2014 Winter Nutritional Challenge everyone - by far the most gourmet challenge of them all!


Silvia, Peter, John, Meg, Craig, Maggie, Mike, Corinne, Gail - you did great! Please don't forget to grab your free CFLIC shirts from our shop!


Tom Nguyen! You win 10 meals from the Kettlebell Kitchen! Enjoy!


And the winner is... Mike Buxbaum! Mike ditched oatmeal, quinoa and brown rice and has way more energy now; he lost 13 lbs and improved his benchmark workout score by 2 rounds! Woot-woot! Mike gets a free month of unlimited training at CFLIC!


Next nutritional challenge will start mid April to get us looking good for the summer.


Meanwhile... What was the best about the way we ran this challenge and what would you like to see being done differently this spring? Post your thoughts to comments.


Every min for 6 rounds:
A. Squat clean and jerk 1 rep
8 min amrap:
7 OHS 65/45#
5 burpees over bar
7 OHS 95/65#
5 burpees over bar
7 OHS 115/75#
5 burpees over bar
7 OHS 135/85#
5 burpees over bar
amrap OHS 155/100#


Post your training results and other thoughts to comments


Jennifer attacking 14.1

Sunday, March 2, 2014

Posted on: March 1st, 2014 by Vadim 5 Comments


Reminder: Those on Nutrition Challenge will be doing the benchmark workout today at 10am. Also, your after photos are due today, so if you didn't send them in yet, please do so ASAP. We will find out who the winner is right after the workout.


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.


Crossfit Games Open workout 14.1: "The Dreamteam"

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.!

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!