Sunday, August 7, 2011

Posted on: August 6th, 2011 by Vadim


2011 CrossFit Subway Series: Congrats to everyone who competed in the first event yesterday. We did well and had a great time! Some folks competed with us for the first time and I applaud them for this. Some competed for the first time a few months after giving birth and did pretty darn well! The guys and girls showed great performance with the Yolk, juggled Axles with prowess, sprinted with the Sleds without ever seeing those before the competition. And the special applause goes to our two ladies in the "scaled" division and their incredible stand-off on the zercher lift. Many guys in the Rx division didn't lift as much :-) Let's do it again next weekend and let's give it our all!

The next event next Saturday is taking place at CrossFit Long Island City. The start is at 9am. If you are competing, plan to arrive here before 8:45am. Following is the workout for the event.

Event #2: Saturday, August 13th at CrossFit Long Island City
for time, with 8 min cap, perform:

600m Row
40 KB Swings, 24/16kg
You time is noted at this point.

in the remaining time perform:
20 Handstand Push-ups
AMRAP of Muscle-ups

Your final time is calculated the following way. For every HSPU not finished within 8 minutes you get 3 sec added to your Row/Swing time. For every MU performed within 8 minutes you get 10 sec subtracted from your Row/Swing time. You have to finish all Handstand Push-ups before moving to Muscle-ups.

More details on the standards and scaling options will be posted on Wednesday. Register here.

CrossFit Long Island City team at the first event!
2011 Subway Series - Event 1

Saturday, August 6, 2011

Posted on: August 5th, 2011 by Vadim


2011 CrossFit Subway Series Event #1

This event is taking place at CrossFit Virtuosity. The start is at 9am. If you are competing, plan to arrive to CrossFit Virtuosity before 8:45am.

WOD #1
AMRAP in 2 mins
Axle Clean & Jerk (130# / 90#)
Score is the total number of good reps completed within 2 minutes.

WOD #2
50′ Sled Backpedal (270# / 180#)
50′ Farmer’s Walk (2×130# / 2×90#, handles stand 17″ off the ground)
100′ Overhead Slam Ball Carry (50# / 30#)
50′ Farmer’s Walk (2×130# / 2×90#)
50′ Sled Drag (270# / 180#)
Score is total time taken to complete all movements.

WOD #3
“Last Man Standing” Max Weight Zercher Lift (3″ diameter yoke set 40″ from the floor.)
15 seconds per attempt.
Gentlemen’s weights: 175 lbs start, 40 lbs added each cycle.
Ladies’ weights: 175 lbs start, 20 lbs added each cycle.
Score is the highest weight successfully lifted.

More info on the standards here.

Annalisa, new Split Jerk PR

Friday, August 5, 2011

Posted on: August 5th, 2011 by Vadim


WOD: (Workout Of the Day)
A. KB Snatch Practice (stay light, focus on technique)

B. 5 rounds, partner effort, one rows while the other rests, switch until all rounds done
Row 50-40-30-20-10 calories
Record total time on the rower

2011 CrossFit Subway Series: The first event is SOLD OUT! We have 90 competitors registered! Let's meet at the box on Saturday the morning and head out to Williamsburg at 8:30am.

Weekend Schedule: Because of the Subway Series, Saturday classes are canceled. Next Saturday we are hosting the 2nd event and the classes will be canceled as well.

Workshop Reminder: We still have a few spots in the upcoming Olympic Weightlifting Workshop with Brian DeGennaro on Sunday August 14th, 12pm – 3pm. Don't miss this great opportunity to work on your technique. For more info and to sign up go here.

Mat V., Levitating over the plates
Mat V

Thursday, August 4, 2011

Posted on: August 4th, 2011 by Vadim


WOD: (Workout Of the Day)

A. 4 sets of:
TGUP x 3 reps each side without putting the load down between reps, rest 30 sec
Dynamic Push-ups x 5-6 reps, rest 30 sec
L-sit hold on parallettes, accumulate 20-30 sec, rest 30 sec

B. Strict pull-up ladder up and down.
Every 30 sec perform strict pull-ups starting with one and increasing by one every step up until failure. Rest 1 minute. Continue down the ladder every 30 sec. No kipping allowed.

Reading Corner: from "Self" magazine - Meet the "Fittest Female On Earth"

and from IceNews, news from the Nordics - Icelandic president congratulates world’s fittest woman

2011 CrossFit Games - The Champions, Rich Froning and Annie Thorisdottir

Wednesday, August 3, 2011

Posted on: August 3rd, 2011 by Vadim


WOD: Diane:
21-15-9 reps, for time of:
Deadlift 225/155 lbs
Handstand push-ups

Reading Corner: Funny and very true - Outside the Games Bubble [pdf]

Jamil v. Nancy

Tuesday, August 2, 2011

Posted on: August 2nd, 2011 by Vadim


WOD: (Workout Of the Day)
A. Practice Axle Clean

B. Row 2k

Workshop Reminder: We still have room in the upcoming Olympic Weightlifting Workshop with Brian DeGennaro on Sunday August 14th, 12pm – 3pm. If you participated in the Subway Series last year you should remember Brian compete in the Olympic Weightlifting event. Don't miss this great opportunity to work on your technique. For more info and to sign up go here.

Brian DeGennaro, Clean

Monday, August 1, 2011

Posted on: August 1st, 2011 by Vadim


WOD: Split Jerk 1-1-1-1-1-1-1

2011 CrossFit Subway Series: The events for the first weekend have been announced. We have a lot of interest this year. Each event will be capped at 90 total participants, so we strongly advise you to register early! The registration for the first weekend has been open for less then 24 hours and we already have 34 competitors registered. For more info and to register go here or directly to eventbrite registration page.

Annie Thorisdottir from Island, Fittest on Earth™

Sunday, July 31, 2011

Posted on: July 31st, 2011 by Vadim


Open Floor: Work on the skills that need the most attention for you at the moment. What does it mean?!... It means work on the movements you hate doing because you can't do them well or can't do them at all. And don't forget flexibility. Pick the Mobility WOD from K-Star's collection, grab some bands, lacrosse balls, a foam roller and get it done. And please sign up for classes here

Bring a Friend: Did you know you could bring a friend to one of our classes to introduce him/her to our training? The way it works is this. If you have been consistently training with us for at least a few months (inquire us if you qualify), you can bring a friend to a class. The catch is this: YOU will have to introduce your friend to our program, meaning: walk him/her through a CrossFit warm-up, unless we are doing something together, show/explain the movements to be performed in the WOD, and show some stretches after. Of course we will be there to help you, though the majority of responsibility is on YOU :-)... So, bring your friends over! Please email us to let us know when they are coming.

2011 CrossFit Games: Last Day. Watch live on ESPN3 here. Archives are here.

Handstand Walk Skill Test at the CrossFit Games,
Annie T made it to 205' and 2"!


Saturday, July 30, 2011

Posted on: July 30th, 2011 by Vadim


WOD: "Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Post Tabata score for each exercise to comments and total for final score.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Upcoming Workshop: We are going to be holding an Olympic Weightlifting Workshop with Brian DeGennaro on Sunday August 14th, 12pm - 3pm. The goal of this workshop is to provide attendees with a better understanding of how to execute the Olympic lifts. We will cover the basics of the lifts from the top down. Afterwards the attendees will practice snatches. There will be a brief break for questions and rest before we move on to practice the clean and jerk. Be prepared to lift heavy weights! This workshop will be capped at 10 athletes. For more info and to sign up go here.

Friday, July 29, 2011

Posted on: July 28th, 2011 by Vadim


WOD: (Workout Of the Day)
A. Mobility WOD for quads and glutes (watch the video)

B. for time:
800m Run
30 Thrusters, 115/75#
800m Run

Quote of the Day: "Mobilization is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems." -Kstar

Community Events: IKSFA is holding a Kettlebell lifting charity event on September 11. Your choice of lifts: Snatch, Jerk or Long Cycle, unlimited hand switch. From their event page: "IKSFA is proud to honor the 10th Anniversary of 9-11 with a Kettlebell lifting event to support Veterans Moving Forward, Inc., a 501(c)(3) public charity that provides dogs to veterans with physical and mental health challenges. Kettlebells ranging from 10lb & up will be available, so all levels of lifters are welcome to participate!" For more details and to sign up go here.

2011 CrossFit Games is on this weekend!
Watch live streaming coverage here.