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

Saturday, January 25, 2014

Posted on: January 25th, 2014 by Vadim

 

Ryan, Ben and Deanna are competing in the Long Island Takeover this weekend! Join us in wishing them the best in this competition!

 

Are you registered for the 2014 Reebok CrossFit Games Open yet? We have 23 team members registered so far. If you haven't registered yet, go to games.crossfit.com and register NOW! Select CrossFit Long Island City as your affiliate gym and join our team! We are going to do the Open workouts on Saturdays during our regular classes, as well as on Thursdays, during our last evening class(es) for those eager to test the workouts right after announcement.

 

partner workout:
partner 1 - row 500m at constant pace, hard
partner 2 - rests
p1/p2 alternate for 6 rows each

 

partner cash out:
1 min of static hold on rings/dip attachment
1 min of handstand wall run/handstand hold
partners rotate through for 5 rounds each

 

IMG_0342

Friday, January 24, 2014

Posted on: January 24th, 2014 by Vadim 1 Comment

 

2014 Frostbite is less than 30 days away and we have about 10 team-spots left! Register here!

 

Every 3 min for 4 rounds:
A. Back squat @20X1; 6-8 reps
+
4 sets:
row 300m
10 thrusters 95#/65#
12 toes to bar
rest 3 min

 

Olga, sharpening coaching skills with Dmitry!
What do you think is the most common mistake they are going over here?

Olga

Thursday, January 23, 2014

Posted on: January 23rd, 2014 by Vadim 2 Comments

 

Be BOLD! Take your best shot of someone in action at the box. Post that picture on Facebook, either in your public status or inside our CrossFit LIC private group, add a caption and a tag #crossfitlic. The person with photo to receive the most "likes" will get a CrossFit LIC hoodie in two weeks (and maybe another unnamed prize). Pull out your mobile devices and fancy cameras... 3-2-1-GO!

 

10 min @80% effort:
8 pushups
12 sit-ups
15 air squats
+
Every 5 min for 4 rounds:
A1. Close Grip Bench Press @30X1; 4-6 reps
A2. db bent over row @3111; 6-10 reps
+
50 kb swings for time

 

Peter, Kettlebell Swings!
IMG_1442

Wednesday, January 22, 2014

Posted on: January 22nd, 2014 by Vadim 2 Comments

 

Are you registered for the 2014 Reebok CrossFit Games Open yet? Why not? Watch the video below. Go to games.crossfit.com and register NOW! Select CrossFit Long Island City as your affiliate gym and join our team!

 

Photo contest! Take your best shot of someone in action at the box. Be creative! Post that picture on Facebook, either in your public status or inside our CrossFit LIC private group, add a caption and a tag #crossfitlic. The person with photo to receive the most "likes" will get a CrossFit LIC hoodie in two weeks (and maybe another unnamed prize). Pull out your mobile devices and fancy cameras... 3-2-1-GO!

 

15 min @80% effort:
20m Farmer's Walk heavy
20 double unders
10 air squats
+
Every 4 min for 4 rounds:
A1. db walking lunges; 14-20 steps
A2. amrap strict pull-ups

 

Tuesday, January 21, 2014

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

 

Photo contest! We are starting the #crossfitlic photo contest! Take your best shot of someone in action at the box. This photo could be showing some great movement, or the intensity of a training session, or the camaraderie we experience everyday at CrossFit LIC, or just a fun shot of Deanna doing the PR-dance with Sasha, or Yun getting his first muscle-up, or Fredy getting frustrated with the double-unders, or someone (unnamed) spilling chalk all over the floor (on Monday morning) and then mopping it furiously (on Tuesday... wink wink nudge nudge...), or Sasha yelling "Go, Go, Bobbi Jo!". Post that picture on Facebook, either in your public status or inside our CrossFit LIC private group, add a caption and a tag #crossfitlic. The person with photo to receive the most "likes" will get a CrossFit LIC hoodie in two weeks (and maybe another unnamed prize). Pull out your cameras... 3-2-1-GO!

 

Every min for 8 rds:
A. Reverse shot toss 1 rep
+
Every 2 min for 4 rounds:
B. 10 TnG deadlifts moderate to tough
+
6 min amrap:
12 box jumps 24/20"
10 burpees

 

Patrick, front squats! #crossfitlic
IMG_1714

Monday, January 20, 2014

Posted on: January 20th, 2014 by Vadim 6 Comments

 

2014 Frostbite competition is only 33 days away! We are looking for more volunteers to help out with the event. Please register on the Garage Games website here. Volunteers will be getting a special event hoodie and we need to know the sizes as soon as possible. Thank you!

 

Every min for 8 rounds:
A. Front squat @ 75-80%, 3 reps
+
5 rounds for time:
10 wall balls, 20#/14#
12 pull-ups

 

Sunday, January 19, 2014

Posted on: January 19th, 2014 by Vadim 7 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.

 

Where do you get your vitamins and minerals from?
Protein bars, shakes, pills or perhaps some spinach?

vitamins-nutrients

Saturday, January 18, 2014

Posted on: January 18th, 2014 by Vadim 1 Comment

 

Today's classes are open to ANYONE in the CrossFit Community. We are doing a fundraising workout for Kevin Ogar. For more information go to kevinogar.com or www.facebook.com/ogarstrong Let's come together for Kevin.

 

"Ogar"
As many reps in 14 minutes of:
3 touch and go snatches, heavy
1 muscle-up
12 wall balls, 20/14 lbs

 

kevinogar