CrossFit Long Island City

Wednesday, March 10, 2010

2010-03-10T03:59:50Z

WOD: “Eva”
5 rounds for time:
Run 800 meters
2 pood KB swing, 30 reps
30 pullups

Note: The morning Foundations Program starts tomorrow! Don’t miss the opportunity! Sign up now. This class will meet on Tuesdays and Thursdays, at 7:30am. For more info on the program check our Getting Started page.

Challenge: The Concept2 World Rowing Challenge runs every year from March 15 – April 15. Let’s get a team together and see how many meters we can row as a team! The details of Concept2 challenge are here. We will “fine-tune” the challenge a bit. In short, if you want to participate, I will add you to our schedule and you will be rowing on specific days, either instead of the regular warm-up, or if you have time, in addition to the WOD, as a second workout that day. Also, it doesn’t mean that you will be trying to cover the longest distance every time. This challenge will serve as the opportunity to do some extra rowing drills and work on technique. Post your thoughts to comments.

Major League Baseball turns to CrossFit – The Marlins Go CrossFit

Tuesday, March 9, 2010

2010-03-09T05:54:23Z

WOD: Push press 3-3-3-3-3-3-3

Announcement: We are starting the morning Foundations Program this Thursday and there are still spots available! Don’t miss the opportunity! This class will meet on Tuesdays and Thursdays, at 7:30am. To sign up click here. For more info on the program check our Getting Started page.

Reading Corner: Interesting article (thanks CrossFit Evolution for the find) – “Two Brave Men Who Ate Nothing But Meat For An Entire Year”

A blast from the past: Al, Push Press.

Monday, March 8, 2010

2010-03-08T04:51:32Z

Begin with: Parallette Training

WOD: Run & Squat
Four rounds for time of:
Run 400 meters
50 Squats

Research Corner: Interesting article with the video, posted on the main site a few days ago: Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).

Kartik, Andrew and Ryan, air squat

Sunday – Rest Day!

2010-03-07T04:36:40Z

Announcement: Looks like Saturday 10am class is getting really busy, so we decided to open up another session and see how this works – 9am, starting next Saturday! Please sign up for your classes online.

our cats are working out too! ..and when done they say “time” in their own language

Saturday, March 6, 2010

2010-03-06T14:36:02Z

Skill: Kettlebell Snatch

WOD: “Chase the Leader”
The rules will be explained in the class.

Reading corner: great article on the Paleo diet written by Monique Ames of CrossFit Evolution – Levels of Adherence: Part I

Note: Have you heard (enough) about Tough Mudder? Check our event page with the participants signed up so far.

Al and El Toro on deadlifts

Friday, March 5, 2010

2010-03-05T11:19:10Z

Start with: Deadlift 3-3-3

WOD: 5 rounds for time of:
Deadlift, 275/185#, 5 reps
Burpees,  10 reps with clap overhead while airborne

Reading corner: stretch your quads – Doode, Where’s My Quads?

It all starts with the parents. Now, were you able to identify everything in this video?

Thursday, March 4, 2010

2010-03-04T10:56:10Z

WOD: Inverted Hangs, Ring Push-ups
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.

This is not for time.

Watch the Video: Miranda Gets Inverted on the Rings – video [wmv] [mov]

Tom, practicing gymnastics skills on the bar

Wednesday, March 3, 2010

2010-03-03T07:46:10Z

Skill: Turkish Get-Up. Can you TGU 100 lbs yet?

WOD: “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.

Reminder: Some of us are going to the Strongman Seminar to be presented by Rob Orlando on Saturday, Apr 3rd, at Crossfit Relentless. If you want to join us, register for the event via PayPal on Hybrid Athletics website.

June v Diane

Tuesday, March 2, 2010

2010-03-02T15:18:05Z

Strength: Power Clean 3-3-3

WOD: AMRAP in 12 min of:
Power Clean, 95/65#, 12 reps
Double Unders, 12 reps

Quote of the Day: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Greg Glassman

Interested in training with us or know someone who would? Check our upcoming Foundations program schedule. Sign up for the free intro session on Saturday, 11am. No experience is necessary.

Congrats to Andrew on his first Muscle-Up! Need to post the new goals!

Monday, March 1, 2010

2010-03-01T11:01:05Z

WOD: Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)

Reference: Basic Strength Standards (Weightlifting Performance Standards Tables)

Watch the Video: Setting up the Bench, by Louie Simmons – [mov] [wmv]

Anthony, Bench Press

Sunday – Rest Day!

2010-02-28T06:31:22Z

Recipe: Pork Tenderloin with Cilantro Pesto

Food for thought: When Coach John Wooden talked about success, he recalled his dad teaching him and his brothers to “Never try to be better than someone else, always learn from others. Never cease trying to be the best you can be – that’s under your control. If you get too engrossed and involved and concerned in regard to the things over which you have no control, it will adversely affect the things over which you have control.”
Thoughts? Post to comments.

One of our first Sweat Angels, back from July of last year! Guess who left this one? Hint – he’s competing this weekend in the 2010 CrossFit Games US Northwest Sectionals (see the scores posted live here) and is holding up very well so far! Two more WODs today. Wish him all the best!

Saturday, February 27, 2010

2010-02-26T17:35:12Z

Test: Broad Jump (note: there is no Broad Jump test in beyondthewhiteboard yet, so please post your best distance to comments and record it in your journal)

WOD: (courtesy of Guerrilla Fitness CrossFit Montclair)
10 rounds for time of:
15 Air Squats
8 Standing Broad Jumps

men: 1 mat length (6ft)
women: 1 mat width (4ft)

Reading corner:
Are You Over-Training, or Under-Recovering?
8 Signs You Are Overtraining

Note: Are you coming with us to NJ/NY Sectionals to support our athletes on the road to 2010 CrossFit Games? The spectator fee is $50 and space is limited. In fact, I believe at this point it’s already packed and they are waitlisting folks. Get on the waitlist anyway, if you haven’t registered yet. It will take place at Guerrilla Fitness CrossFit Montclair, in Montclair, NJ.

Mike P., Broad Jump