Thursday, February 13, 2014

Posted on: February 13th, 2014 by Vadim 3 Comments

 

NOTE: Morning classes are canceled today.  Watch our private Facebook group for updates on the noon and evening classes.

 

Every 3 min for 5 rounds:
A. Back squat @20X1; 2-4 reps
+
7 min amrap:
15 wall balls 20#/14#
8 pull-ups

 

Jennifer and Pete (don't know what's going on? check our February 4th post)
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Wednesday, February 12, 2014

Posted on: February 12th, 2014 by Vadim 7 Comments

 

Every 90 sec for 8 rounds:
A. Deadlift 6 reps TnG
+
12 min amrap:
6 toes to bar
9 box jumps 24/20"
12 shoulder to overhead 115#/75#

 

Sarah and Dan (don't know what's going on? check our February 4th post)
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Tuesday, February 11, 2014

Posted on: February 10th, 2014 by Vadim 6 Comments

 

Yun proposed an interesting idea: each of the four CFLIC intramural Open teams organizes/hosts one of the weekend Open parties. And then we finish together with the bang on the last weekend! Yay or nay? Post your thoughts to comments.

 

Reading Corner: Why Nutrition Is So Confusing, by GARY TAUBES, New York Times

 

Every min for 12 rds:
A. Squat clean 2 reps
+
Every 2 min for 4 rds:
B. Weighted pull-up @21X0; 3-4 reps
+
5 sets:
10 thrusters tough
80 double unders
rest 2 min

 

Jay, fuel your life, fuel your training, prep for the week ahead!
Jay-prep-for-week

Monday, February 10, 2014

Posted on: February 10th, 2014 by Vadim 4 Comments

 

We have one amazing team! Peter, thanks again for cooking yesterday! Ladies and gentlemen, what do you say if we have the same party every Saturday of the Open? Post your thoughts to comments.

 

Every 2 min for 4 rounds:
A. Power snatch 2 reps
+
Every 2 min for 3 rounds:
B. Close Grip Bench Press @20X1; 3-5 reps
+
4 sets @80% effort:
10 hand release pushups
10 pull-ups
15 power cleans 95#/65#
400m row
rest 3 min
*switch order of movements per set and record times with pairings

 

Good times! (roll your mouse over the picture)
CrossFit Long Island City

Sunday, February 9, 2014

Posted on: February 8th, 2014 by Vadim

 

We will be grilling (BYOB) and drafting our intramural Open teams today after our training session! Hope to see everyone in 10am class!  Are you registered for the Open yet?... We have 40 athletes registered as of today!

 

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.

 

Corrie and Corinne!
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Saturday, February 8, 2014

Posted on: February 7th, 2014 by Vadim 4 Comments

 

Get lucky! Now THIS is our box' theme song from now on. Start practicing!

 

and the workout of the day today is...

 

Row 2K

 

Friday, February 7, 2014

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

 

We will be grilling (BYOB) and drafting our intramural Open teams this coming Sunday after our usual Sunday training session! Hope to see everyone in our Sunday 10am class! Are you registered for the Open yet?

 

10 min @80%:
30 double unders
20 walking lunges
10 burpees
+
5-10-15-20-25-20-15-10-5 unbroken kettlebell swing ladder for time
+
100 sit-ups for time

 

Post your training loads and times to comments

 

Becky & Taylor (don't know what's going on? check our Tuesday post)
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Thursday, February 6, 2014

Posted on: February 6th, 2014 by Vadim 5 Comments

 

We are in 193 place so far (out of 2782 affiliate teams registered) with the number of athletes registered for the Open - 36 as of now. Awesome! I'm sure though we can do better than that. Register now!

 

Every 3 min for 5 rounds:
A. Back squat @20X1; 3-5 reps

+
5 rounds for time:
8 squat cleans 95#/65#
12 box jumps 24"/20"

 

Post your training loads and times to comments

 

Ryan & Chris
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Wednesday, February 5, 2014

Posted on: February 5th, 2014 by Vadim 3 Comments

 

The Open is in 22 days! Workout 14.1 Live Announcement is on February 27th, 8pm. We have 35 athletes registered so far. If you haven't noticed yet, one of our in-house leaderboards will feature four intramural teams. We are going to have fun! When you register for the CrossFit Open, you’ll be drafted onto one of four intramural teams. Sure, when you register for the Open, you can check your scores against thousands of people worldwide, but what really counts is showing up, getting healthier and fitter, and having fun! The team captains will lead their teams to dress the same color or wear the same headbands or create a team chant or just show up and have a blast! We will be doing a rehearsal party with grilling (BYOB) and drafting our intramural teams this coming Sunday. Come over to Sunday 10am class! Are you registered yet?

 

Every 90 sec for 6 rounds:
A. Deadlift 8 TnG reps
+
10 min amrap:
10 hand release pushups
30 double unders

 

2014 Frostbite team "Scaled for her pleasure"
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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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