We are more than a gym. We are a school of fitness, a community that provides education, support and encouragement to achieve your health and fitness goals. 2013-05-25T01:00:29Z http://crossfitlic.com/feed/atom/ WordPress CrossFitLIChttp://feedburner.google.com Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14080 2013-05-24T20:51:56Z 2013-05-25T01:00:29Z

<p><strong>Reminder: </strong>Tomorrow there is only one 10am class, and on Monday we are doing Murph at 12pm. This will be the only class for Memorial Day. Bring your friends and family! Remember, any and every workout is scalable to each individual's ability.</p> <p>&nbsp;</p> <p><strong>WOD:</strong> Partner workout, 15 min AMRAP of:<br /> Uneven Farmers Carry, 32-24kg/24-16kg<br /> Burpees</p> <p>&nbsp;</p> <p><em>Bobbi Jo, Deadlift, touch-n-go 5 reps</em><br /> <a title="IMG_9961 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/8806347459/"><img alt="IMG_9961" src="http://farm9.staticflickr.com/8263/8806347459_5419690c35_z.jpg" width="640" height="427" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/DcqNuAKw02g" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14078 2013-05-24T09:25:40Z 2013-05-24T09:25:40Z

<p><strong>A: </strong>Back Squat @80%, 6 sets of 2 reps</p> <p>&nbsp;</p> <p><strong>B: </strong>"Annie":<br /> 50-40-30-20 and 10 rep rounds; for time of:<br /> Double-unders<br /> Sit-ups</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p><em>Travis, Back Squat</em><br /> <a title="IMG_8323 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/8800872801/"><img alt="IMG_8323" src="http://farm8.staticflickr.com/7375/8800872801_d0c06f6eff_z.jpg" width="640" height="427" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/A-LfMUVoPD8" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14069 2013-05-23T09:21:56Z 2013-05-23T09:21:56Z

<p><strong>A: </strong>Deadlift: build up to a crisp 5RM Touch-and-Go in 5 attempts</p> <p>&nbsp;</p> <p>rest 5 min</p> <p>&nbsp;</p> <p><strong>B: </strong>10 rounds of:<br /> Row 30 seconds @85%<br /> Row 30 seconds @50%</p> <p>&nbsp;</p> <p>rest 5 min</p> <p>&nbsp;</p> <p><strong>C: </strong>AMRAP in 5 min of Muscle-ups</p> <p>&nbsp;</p> <p><em>Flashback: Olga, bridge demo, 4 years ago at the old box!</em><br /> <a title="PICT0036 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/3738977154/"><img alt="PICT0036" src="http://farm4.staticflickr.com/3497/3738977154_0e7001fcc1_z.jpg" width="640" height="543" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/hGCe0Pl6llA" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14065 2013-05-22T02:00:48Z 2013-05-22T01:23:31Z

<p><strong>Weekend Schedule Change &amp; Monday Murph!!! </strong>On Memorial Day, next Monday, we are doing Murph! There will be one class only - 12pm. Come over and bring your friends and family! Also, on Sundays we have decided to keep 10am class only for the time being. If you are interested in some class times that you don't see on our schedule at the moment, please email us at <a href="mailto:info@crossfitlic.com">info@crossfitlic.com</a></p> <p>&nbsp;</p> <p><strong>A: </strong>4 sets, not for time:<br /> Banded Pull-ups @41X1, 4-6 reps<br /> Pistols, 6-8 reps each leg<br /> L-Sit, 30 sec</p> <p>&nbsp;</p> <p><strong>B: </strong>OTM, for 20 minutes:<br /> odd: Snatch 5 reps 115/75#<br /> even: Sprint 100m</p> <p>&nbsp;</p> <p><em>Kristen v. Deadlift</em><br /> <a title="IMG_8499 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/8778241744/"><img alt="IMG_8499" src="http://farm8.staticflickr.com/7454/8778241744_cae4191f6e_z.jpg" width="640" height="427" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/hili7vp3Dqk" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14060 2013-05-21T09:33:03Z 2013-05-21T09:14:27Z

<p><strong>A: </strong>Jerk, find your 1RM</p> <p>&nbsp;</p> <p><strong>B: </strong>3 rounds for max reps of:<br /> Shoulder Press, 95/65#<br /> Push Press, 95/65#<br /> Push Jerk, 95/65#<br /> Start with Shoulder Press. When you can no longer Press, switch to Push Press. When you fail the Push Press, switch to Push Jerk. Rest at least 3 min between rounds.</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p>Watch the entire video here - <a href="http://journal.crossfit.com/2012/04/sppppj-history.tpl" target="_blank">Trifecta: Shoulder Press, Push Press, Push Jerk</a>. </p> <p>&nbsp;</p> <p><iframe src="http://www.youtube.com/embed/VlndKnjOHnU?rel=0" height="360" width="640" allowfullscreen="" frameborder="0"></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/QydvZ-IXmfM" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14057 2013-05-20T09:27:24Z 2013-05-20T09:27:24Z

<p><strong>A: </strong>Back Squat @90%, 6 sets of 4 reps</p> <p>&nbsp;</p> <p><strong>B: </strong>Tabata Mash-up of: Sit-ups &amp; Push-ups</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p><em>Gerry, Rope Climb</em><br /> <a title="IMG_8579 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/8714632317/"><img alt="IMG_8579" src="http://farm8.staticflickr.com/7284/8714632317_46c1da0c52_z.jpg" width="640" height="426" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/bm-sHC15QLA" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14054 2013-05-19T10:20:23Z 2013-05-19T10:20:23Z

<p><strong>A: </strong>for total reps<br /> 4 rounds of: 30 sec of Hang Power Cleans @ 115#/75#, 30 sec of Rest<br /> 3 min Rest<br /> repeat</p> <p>&nbsp;</p> <p><strong>B: </strong>Partner Workout, 4 rounds, not for time:<br /> P1: Kettlebell Swing (Russian), 2min, 24/16kg<br /> P2: Row 2min</p> <p>&nbsp;</p> <p><em>Working on Mobility.</em><br /> <a title="IMG_9405 by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/8753748272/"><img alt="IMG_9405" src="http://farm3.staticflickr.com/2810/8753748272_7397ec8c9e_z.jpg" width="640" height="457" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/FdG_sDuPGXU" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14035 2013-05-13T18:54:52Z 2013-05-18T01:00:44Z

<p>Hoover Ball and a potluck-style BBQ is today after the 10am workout! Bring it on!</p> <p>&nbsp;</p> <p><strong>WOD: </strong>Four rounds for time of:<br /> 15 foot Rope climb, 2 ascents<br /> 100 foot Sprint<br /> 4 Squat cleans (225 / 135 lbs)<br /> 100 foot Sprint</p> <p>Time cap: 10 minutes</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p><iframe width="640" height="360" src="http://www.youtube.com/embed/RaratMt2vDg?rel=0" frameborder="0" allowfullscreen></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/nlp3aYpoofE" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14030 2013-05-17T06:57:37Z 2013-05-17T03:00:29Z

<p><strong>A: </strong>Back Squat @80%, 6 sets of 2 reps</p> <p>&nbsp;</p> <p><strong>B: </strong>For time:<br /> 100 Double-unders<br /> 50 Handstand push-ups<br /> 40 Toes-to-bar<br /> 30 Shoulder to overhead (160 / 100 lbs)<br /> 90 foot Walking lunge with the bar in front rack (160 / 100 lbs)</p> <p>Time cap: 15 minutes</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p><iframe width="640" height="360" src="http://www.youtube.com/embed/bj-fhdab62c?rel=0" frameborder="0" allowfullscreen></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/N6BDGUrU4ek" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com http://crossfitlic.com/?p=14014 2013-05-13T18:29:04Z 2013-05-16T01:00:00Z

<p><strong>Reminder: </strong>We are playing Hoover Ball on Saturday after 10am workout, followed by a potluck-style BBQ. Bring whatever you want to see on the grill!</p> <p>&nbsp;</p> <p><strong>A: </strong>Speed Deadlift, 2 reps @ 60% + bands, OTM for 10min</p> <p>&nbsp;</p> <p><strong>B: </strong>21-15-9 reps for time of:<br /> Deadlift (315 / 205 lbs)<br /> Box jump (30 / 24 inch)</p> <p>Time cap: 8 minutes</p> <p>&nbsp;</p> <p><strong>log results to <a href="http://beyondthewhiteboard.com/gyms/261-crossfit-long-island-city" target="_blank">beyondthewhiteboard.com</a></strong></p> <p>&nbsp;</p> <p><iframe width="640" height="360" src="http://www.youtube.com/embed/m5MydLpvfok?rel=0" frameborder="0" allowfullscreen></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/JAJWt4lhKjM" height="1" width="1"/> 0