Thursday, August 11, 2011

Posted on: August 10th, 2011 by Vadim

 

WOD: "Annie":
50-40-30-20 and 10 rep rounds; for time of:
Double-unders
Sit-ups

Even though this video by itself kind of smells of post hoc ergo propter hoc fallacy, we know that the main idea is correct. We just need to fill in the blanks. I liked the music and energy though :-). So, don't drink yourself fat. Water is your friend.

Wednesday, August 10, 2011

Posted on: August 10th, 2011 by Vadim

 

WOD: (Workout Of the Day)
A. 5 sets of:
3 Hang Squat Snatches without dropping the bar (aka Barski Snatch), no more than 70%, rest 30 sec
Row 150m @ 100% (Drag Factor - no more than 130), rest 3 min

B. "Baseline"
Row 500m
40 Squats
30 Sit-ups
20 Push-ups (with hand-release)
10 Pull-ups

2011 Subway Series: Event #2 Standards are posted here.

Quote of the Day: "You don't need big arms or thick triceps to keep your arms locked. In many instances, those who are exceptional pressers have certain tightness in the shoulders that restrict them from supporting extremely heavy weights overhead." - Tommy Kono

Workshop Reminder: We still have room in the 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.

Broncos RB Knowshon Moreno now training at Crossfit Verve with Matt Chan
(thanks Ryan for the link)

Tuesday, August 9, 2011

Posted on: August 8th, 2011 by Vadim

 

WOD: (Workout Of the Day)
OHS 1-1-1-1-1-1-1

Reading Corner: Excellent short write-up from Tracy Fober on her pet peeve (which happens to be my pet peeve as well) - Lowering the Barbell. And make sure to watch a short video from Rip at the bottom - it's priceless!

Watch the Video: "Cooking with Nick Massie: Tokyo Slaw" - video [wmv] [mov]

Food for Thought: Restrained Eating: Willpower and Why Diets Fail (Why Are We Hungry? Part III)

G.I.June, 24kg Kettlebell
041

Monday, August 8, 2011

Posted on: August 8th, 2011 by Vadim 1 Comment

 

WOD: (Workout Of the Day)
A. 5 sets of:
Weighted Box Jumps x 4-6 reps, rest 30 sec
Ring Dips x 2-3 reps @ 5111, rest 30 sec
Pistols (from the box, to the box or add weight as needed) x 3-5 reps each leg @ 31X1, rest 30 sec

B. Tabata Mash-Up of:
KB Swings, 16/12kg & HSPUs

Schedule Reminder: Next Saturday classes are canceled. We are hosting the 2nd Event of the 2011 CrossFit Subway Series. Hurry up and sign up here to participate! We are limiting these events to 90 athletes and 51 had already signed up, and it's only Monday...

Alyssa, Zercher Lift at the 1st Event of 2011 CrossFit Subway Series
Alyssa

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
WOD
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
063

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
Jamil

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
brianclean