CrossFit Long Island City

Friday, May 18, 2012

2012-05-18T05:55:02Z

Strength: Deadlift 5-5-5

WOD: AMRAP in 2 min of:
Deadlift, 75% of 5

Some of the things we've been up to on our last trip to Russia:
The Box - Eurosport - Episode #5 - Sweden & Russia

Thursday, May 17, 2012

2012-05-17T08:12:33Z

WOD: J.T.
21-15-9 reps, for time of:
Handstand push-ups
Ring dips
Push-ups

NEW RULE: Remember we have been talking how we really need you to sign into classes at the front desk as you come into the box? Just to be clear, we ask this not because we want to be difficult. We REALLY need this information to be able to better judge which times/days are getting more busy, and where we need to perhaps adjust our schedule or add more classes/coaches. We also need to make sure you haven't been slacking . However, because quite a few of you still don't sign into classes, these reports are not working very well, and in turn we feel like we cannot do our job well. SO... THE NEW RULE is: EVERY person in class will do 5 burpees for EACH person who doesn't sign into the class at the front desk BEFORE the class.

Handstand Push-up

Wednesday, May 16, 2012

2012-05-16T06:04:45Z

WOD: 3 rounds for time of:
400m Run
20 Toes-to-Bar
10 Hang Power Clean, 135/95#

On our last trip to Russia I had attended a 2-day seminar on the POSE technique of running by the 2-time Olympic Coach, Sports Scientist & Author Dr. Nicholas Romanov. The seminar was amazing and it had definitely reenforced my understanding and belief of the POSE running method to be the most energy efficient and the most natural method of running. Dr. Romanov also went over his ideas and approach to coaching in general, which were very interesting and ultimately should help me be a better coach. I cannot recommend this seminar and Dr. Romanov's book on POSE Running enough. Check the posetech.com website for more information on POSE method. It will definitely help you prevent running specific injuries and allow you to move naturally and with less effort.

Tuesday, May 15, 2012

2012-05-15T03:23:29Z

WOD: Back Squat 1-1-1-1-1-1-1-1

Watch the Video: Improving the squat: Hip Flexion and External Rotation

Squat therapy.

Monday, May 14, 2012

2012-05-13T21:56:18Z

WOD: with the 25 minute cap, three rounds for time of:
15 Burpees
15 Power snatches, 75/45#
15 Box jumps, 24" box
15 Thrusters, 75/45#
15 Chest to bar Pull-ups

Rest 1 min between rounds

Note: Today's workout is a task priority, 15-rep version of the "Hope" workout. If you manage to finish this one in 17 minutes, your score in the "Hope" workout on June 9th will be 225 or better. Scale accordingly. For today's version, if you need scaling, first try to lower the number of reps across. Don't forget to register and donate to this great cause!

Announcement: Please welcome David Charbonneau to our team of Coaches. David has now joined us full time and you will see even more of him at the box every day. Please don't hesitate to entrust your CrossFit goals to David! He will also be available for Private Training & Consulting.

YAI Central Park Challenge

2012-05-13T20:45:26Z

On June 2nd more than 12,000 people will gather in Central Park. It’s a day of fun and excitement for a truly important cause: raising funds to change people’s lives.

Thanks to Rich G. for pulling this event together!

from Rich:

For anyone interested in running the YAI Central Park Challenge, here is the link to register.

Follow these steps:

1. Click "Register for 3K/5K button on left"
2. Click "Join a Team" Button
3. Type "Queens Run Club" into search bar
4. Page will reset, team will appear on bottom of page, click join @ bottom right
5. Fill out registration form.
6. Under additional information, #2 will ask you to designate your donation.
Please select YAI-Alan Butger Residence (this is the home in which I work)
7. Finalize registration.

I am really glad to have received so much interest in this event. Unbeknownst to them, these guys have taught me valuable lessons for which I am grateful to be able to pay back. Thanks again.

Sunday, May 13, 2012

2012-05-13T21:55:44Z

Open Floor: work on the skills that require the most attention for YOU, or just hit that workout you missed last week. Please register for your classes ahead of time and don't forget to sign-in as you come in using the laptop by the entrance.

Reading Corner: Is It Primal? – 8 More Foods Scrutinized

The ladies are working on the Bench Press

Saturday, May 12, 2012

2012-05-12T01:00:52Z

WOD: “The Blind Date”
If you are not familiar with this WOD, basically what it means is that on the dates “The Blind Date” is posted you don’t know what you are going to get until you show up at the box.

CrossFit for Hope: We are going to be performing a workout called "Hope" on June 9, 2012 in an effort to raise money to help St. Jude Children's Research Hospital combat childhood cancer and other deadly diseases. Support CrossFit Long Island City in this great cause! Train hard for June 9th, ask your friends for help. All kids deserve what St. Jude can offer them and their families. Please take a minute, make a donation and get involved now!

CrossFit for Hope

2012-05-12T01:01:00Z

When: Saturday, June 9, 2012, 10:00am
Where: CrossFit Long Island City
More info: CrossFit for Hope

CrossFit Long Island City will be performing a workout called "Hope" on June 9, 2012 in an effort to raise money for CrossFit for Hope, a fundraiser to help St. Jude Children's Research Hospital combat childhood cancer and other deadly diseases.

“NO CHILD SHOULD DIE IN THE DAWN OF LIFE” - DANNY THOMAS, St. Jude Founder.

Support CrossFit Long Island City in this great cause. Everyone who raises over $300 will receive a CrossFit for Hope t-shirt. Let everyone know CrossFit Long Island City is participating and click here to register! You don't have to be a member here to participate in this event. So far, we set our modest goal at $2000 to raise as an Affiliate. Help us reach this goal! Train hard for June 9th, ask your friends for help, and support a great cause. All kids deserve what St. Jude can offer them and their families.

Please take a minute and make a donation and get involved now!

“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday, May 11, 2012

2012-05-12T01:01:06Z

WOD: 2012 CrossFit Games Regional Workouts - Individual Event 5:
Snatch Ladder with Double-unders

CrossFit for Hope: CrossFit Long Island City will be performing a workout called "Hope" on June 9, 2012 in an effort to raise money to help St. Jude Children's Research Hospital combat childhood cancer and other deadly diseases. Support us in this great cause. Click here to register! Train hard for June 9th, ask your friends for help.