Tuesday, February 4, 2014

Posted on: February 4th, 2014 by Vadim 1 Comment

 

All-righty, ladies of CFLIC! If you haven't done so yet, pick up your guy (or any guy in class) and have someone take a picture. We are going to do a collage in a couple of weeks and print a poster!  Inspired by "10 Reasons Why Heavy Lifting Is Terrible For Women"

 

Quote of the Day: "I will bite off challenges, spit out results, and beg for more. What are you going to do?" - from “The CrossFit Watertown Mindset” by Lisbeth Darsh.

 

Every min for 10 rounds:
A. Squat clean 2 reps
+
Every 2 min for 3 rounds:
B. Weighted pull-up @21X0; 4-5 reps
+
4 sets:
10 front squats tough
500m row
rest 2 min

 

someone got really excited!
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Monday, February 3, 2014

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

 

Introductory Mobility Class: our own Sadie Wilhelmi, who is a professional aerialist, dancer and CrossFit Gymnastics coach will lead an introductory mobility class tomorrow, Tuesday, February 4th at 6:30pm. Sadie will use dynamic and static stretches to release tension and increase range of motion. She will also give you tools to practice stretching on your own and to make it conducive to your daily workout regimen. Hope to see you all tomorrow at 6:30pm!

 

Every 90 sec for 5 rounds:
A. Power snatch 2 reps
+
Every 2 min for 3 rounds:
B. Close Grip Bench Press @20X1; 4-6 reps
+
4 sets @80% effort:
40 double unders
12 burpees
10 kb swings
400m row
rest 3 min
*switch order of movements per set and record times with pairings

 

Post loads, times with pairings to comments.

 

Sadie
sadie

Sunday, February 2, 2014

Posted on: February 1st, 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.

 

Our nutritional challenge is half way through! This time around we are having the most creative and gourmet group of foodies on the challenge! Below is an example: Sylvia's breakfast - a burger made of ground beef, sweet potato slice, avocado, tomato, over easy egg. Side of celery, carrots and blueberries.

Our end of the challenge potluck is on Sunday, February 23rd at 11am. Everyone is welcome to bring their favorite dish to share (the fridge, microwave and the grill we have at the gym are all yours). That's when we will announce the winner who gets a month of free unlimited training at CFLIC!

 

nutri-challenge

Saturday, February 1, 2014

Posted on: February 1st, 2014 by Vadim 3 Comments

 

Introductory Mobility Class: our own Sadie Wilhelmi, who is a professional aerialist, dancer and CrossFit Gymnastics coach will lead an introductory mobility class next Tuesday, February 4th at 6:30pm. Sadie will use dynamic and static stretches to release tension and increase range of motion. She will also give you tools to practice stretching on your own and to make it conducive to your daily workout regimen. Hope to see you all on Tuesday at 6:30pm!

 

Rowing competition next weekend: If you want to try yourself in a rowing competition close to home, register for the St. Valentine's Day Massacre that is taking place in Pelham, NY next Saturday. It starts at 9am and ends with the awards ceremony at 12:30pm. Register here. When registering, select CrossFit Long Island City as you Club/Team. **Spoiler Alert!** Next Saturday workout of the day will be 2000 meters row, so might as well register for the competition and have some fun with your friends on a Saturday morning ;-)

 

p1/p2
p1 - row 400m
p2 - rests
p1/p2 alternate for 8 rows each

 

Fredy is ready for Frostbite! Are you?
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Friday, January 31, 2014

Posted on: January 31st, 2014 by Vadim 6 Comments

 

Every 3 min for 5 rounds:
A. Back squat @20X1; 4-6 reps
+
3 rounds for time:
50 double unders
30m Farmer's Walk heavy
10 handstand push-ups

 

Are you ready for Frostbite?...
IMG_1746

Thursday, January 30, 2014

Posted on: January 30th, 2014 by Vadim 1 Comment

 

The 2014 Reebok CrossFit Games Open starts in one month. Are you in?
Watch the video below.
Sign up here: http://games.crossfit.com
Select CrossFit Long Island City as your affiliate gym and join our team!

 

10 min @80% effort:
25 double unders
10 pushups
20 walking lunges
+
Every 5 min for 4 rounds:
A1. Close Grip Bench Press @30X1; 3-5 reps
A2. db bent over row @3111; 5-8 reps
+
40 kb snatches for time

 

Wednesday, January 29, 2014

Posted on: January 29th, 2014 by Vadim 5 Comments

 

Are you getting ready for Frostbite? Ben, Fredy and Rab are!

 

15 min @80% effort:
12 sit-ups
8 box jump step-downs
300m row
+
Every 4 min for 5 rounds:
A1. db walking lunges; 12-16 steps
A2. amrap strict pull-ups

 

IMG_1737

Tuesday, January 28, 2014

Posted on: January 28th, 2014 by Vadim

 

"There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse — the rush to originality and risk. The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery."  Read the entire article in CrossFit Journal - Virtuosity by Coach Greg Glassman.

 

Schedule change: Gymnastics class this week is moving from Wednesday to today, Tuesday 6:30pm. Sorry for the late notice.

 

Every minute for 10 rounds:
A. Reverse shot toss 1 rep
+
Every 2 min for 5 rounds:
B. 8 touch-and-go deadlifts, moderate
+
5 min amrap of burpees

 

Jennifer. Great job with the front squats!
IMG_1887

Monday, January 27, 2014

Posted on: January 27th, 2014 by Vadim 4 Comments

 

More than 60,000 athletes are registered for the 2014 Open. Are you?
Sign up here: http://games.crossfit.com
Select CrossFit Long Island City as your affiliate gym and join our team!

 

Schedule change: Gymnastics class this week is moving to Tuesday 6:30pm. Sorry for the late notice.

 

Every min for 10 rounds:
A. Front squat 75-80% 2-3 reps
+
3 rounds for time:
20 wall balls 20#/14#
25 pull ups

 

Front Squat.
Vadim03

Sunday, January 26, 2014

Posted on: January 26th, 2014 by Vadim 2 Comments

 

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 LIC team at the Long Island Takeover! Easy Day!
cflic-team