CrossFit Long Island City

Saturday, July 31, 2010

2010-07-31T03:48:52Z

2010 CrossFit Subway Series: The last event – 1RM Clean & Jerk and 1RM Snatch is today! We are leaving the box at 7:45am. Don’t forget to wear your CrossFit Long Island City t-shirt and our competition socks . Those who didn’t get their pair of socks during the last event will get them at the box in the morning. Join me in wishing our athletes the very best in the competition! Let the heaviest of the lifts feel like Light Weight! … or to be more accurate, as Ronnie would say, “yeah buddy.. let’s do this.. light weight baby!”

For those not participating in the competition and staying back in LIC, we are having… drum roll…

“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.

Reading Corner: Excessive Intake of Omega 6 and Deficiencies in Omega 3 Induce Obesity Down the Generations – ScienceDaily

Food for Thought: Soft drinks with artificial sweeteners may actually help make you fat. In a Purdue University study, rats drinking liquids with artificial sweeteners consumed more calories overall than rats whose drinks were sweetened with sugar.

J.P., triple extension

Friday, July 30, 2010

2010-07-30T12:21:55Z

Begin with: Handstands & Pistols, Handstand Wall Run

WOD: for time:
800m Run
100 Sit-ups
800m Run

Food for Thought: Sugar may give you wrinkles via a process called glycation, in which excess blood sugar binds to collagen in the skin, making it less elastic. Cutting back on sugar may help your skin retain its flexibility.

CrossFit Subway Series: Tomorrow is the last challenge at CrossFit South Brooklyn. We need to get to the destination around 8:45am, so the plan is to take the 7:57am G train. We need to leave from the box no later than 7:45m. CrossFit South Brooklyn is going to host a potluck style BBQ after the event, so bring a side dish with you. Didn’t sign-up yet? There’s still time to do so. If you are not participating, sign up as a spectator and come with us to support our athletes! For those staying back in LIC, there is a 10am class and a free intro class at 11am. Please sign up for your classes here.

CrossFit Calendar: Interested in other competitions in the area?
• September 11th Albany CrossFit is holding a team event “Fall Face-Off”. More details.
• August 21st CrossFit Hoboken is holding a charity event “Pump & Run”. More details.
• August 21st Hybrid Athletics is holding its Summer Strongman Competition. More details.

Have you seen our new Logbook? It’s super cool! Pick yours up at the box for $20. Both Olga and I are using this one now and totally loving it! Note: though you don’t have to necessarily have this awesome and invaluable tool in your arsenal, you totally MUST have some means of logging your training. We are the School of Fitness and, unless you enjoy wasting time, you have to take notes in a school. You need to know exactly where you stand and use this information in your daily training and lifetime pursuit of optimal health. So, at the bare minimum, spend 99c on a composition book at the drug store around the corner. You will not regret it. If you are the digital mastermind, beyondthewhiteboard.com is a great option too. We have quite a few folks who are using it. Ask their opinion.

Thursday, July 29, 2010

2010-07-29T06:56:31Z

Begin with: Kettlebell Conditioning Circuit

WOD: 100 Burpees for time

Food for Thought: Can you imagine eating 16 sugar cubes at one sitting? You probably have. That’s a little less than what is contained in a 20-ounce bottle of cola.

Watch the Video: Sara Wilkinson, owner of CrossFit Odyssey (VA), hits the national scene with this segment on Fox News.

Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. Our August Group Foundations classes are scheduled to start next week. There is some interest in the morning Foundations, so in addition to evening classes we have scheduled one up at 7:30am in the morning. Check schedule and sign up here.

Remember Fight Gone Bad 4 last year? We are doing it this year as well. September 25. And just like last year – there is no registration fee and no minimum of how much money you need to raise in order to participate. It’s a great cause and we’ll fight to support it. For more details and to register/join our team go here.

Wednesday, July 28, 2010

2010-07-28T06:32:41Z

Begin with: C&J Practice (adv. – build towards heavy single, 80% of 1RM x 3 sets)

WOD: for time:
C&J 95/65#, 15 reps
Run 200m
C&J 95/65#, 12 reps
Run 200m
C&J 95/65#, 9 reps
Run 200m

Watch the Video: Defying Gravity

Annalisa, Stephanie, Christina and DeeDee. Our girls compete in style!

Tuesday, July 27, 2010

2010-07-27T02:36:17Z

Begin with: Weighted Ring Dips 3-3-3

WOD: 3 rounds for time of:
Ring Dips, 10 reps
Knees-to-Elbows, 20 reps
Box Jumps, 30 reps

CrossFit Subway Series: Great job on the Strongman Showdown last Saturday! We came up 3rd. Many PR:ed big time! Here is the spreadsheet with the results. There are multiple tabs.

Reading Corner: In CrossFit community we talk about many benefits of fish oil: its ability to reduce inflammation, improve insulin sensitivity, slow the formation of plaques in the arteries, and others. Add to the list improved cognitive functioning! Getting ready for a test or an interview? Have some fish for lunch! – Fish Oil Is No Snake Oil (from DISCOVER magazine)

Rot and Ryan, Knees-to-Elbows

Monday, July 26, 2010

2010-07-26T05:21:25Z

Begin with: Snatch progressions and skill transfer exercises

WOD: Snatch 1-1-1-1-1-1-1

2010 CrossFit Subway Series: The last event is this Saturday, July 31st, at CrossFit South Brooklyn. Sign up here.

Craig, pulling the sled in the Strongman Showdown.
Craig also got the most Keg Lifts last Saturday!
16 Keg Lifts in 30 sec, with 100# Keg!

Sunday – Rest Day!

2010-07-25T05:15:59Z

Watch the Video: “What is CrossFit?” by CrossFit by Overload – [wmv] [mov]

Great job with the Strongman Showdown yesterday! Good times!

Saturday, July 24, 2010

2010-07-24T01:36:43Z

2010 CrossFit Subway Series: Strongman Showdown is today!
We are meeting at the box at 8am and leaving for Brooklyn at 8:15am. We got team socks for all the competitors! Wear your CrossFit Long Island City black t-shirt to match the socks

For those not participating in the competition, here is what’s on the plate:

Begin with: Turkish Get-Up, find your 1 rep max

WOD: 1 min of work followed by 20 sec of rest, 3 rounds, 24/16kg Kettlebell:
Kettlebell Swing
Kettlebell Clean
Kettlebell Snatch

Your score is the sum total of all reps

Friday, July 23, 2010

2010-07-23T00:59:25Z

Begin with: Max Height Box Jump Test (no running start)

WOD: 800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts

2010 CrossFit Subway Series: Tomorrow’s Stronman Showdown is hosted by CrossFit Virtuosity. The event starts at 9am. We want to get there earlier to warm-up and get ready, so we are leaving from the box to Brooklyn at 8:15am sharp. So far, we have Craig, Annalisa, Nate, JP, Torres, Sam, Ching, Barbara, Derek, Nash, Carlos and Vadim registered to participate.

Mark your Calendar: We had talked about participating in the Spartan Race adventure/obstacle course that is coming to Floyd Bennet Field in Brooklyn on Aug 15th. Just to recap, it’s a relatively short race with obstacles, like: hurdles, 4′ & 8′ walls, barbed wire, cargo net, mud crawl, spear throw… Should be fun! We can get team discounts if we sign teams of 4. If you are interested in this race, email Mike at shur.mike@gmail.com with “Spartan” in the title.

Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. We are moving our Foundations program time back to 8pm, and the August classes are scheduled to start on 8/2 and 8/17. Sign up here.

Olga, Tom, Ryan, June and Liz: POSE drills

Thursday, July 22, 2010

2010-07-22T04:43:06Z

Begin with: Front and Backwards Rolls, Press into Handstands, Handstands on Parallettes

WOD: 3 min of Rowing
3 min of Wall Balls
3 min of Burpees
3 min of Sit-ups

Post sum total of all reps to comments. Count calories on the rower.

2010 CrossFit Subway Series: This Saturday is the 3rd event – Strongman Showdown at CrossFit Virtuosity! It will be fun and anyone can participate. Sign up, if you haven’t done so yet.

Watch the Video: Do you subscribe to CrossFit Journal? It’s the best $25 you’ll ever spend on a yearly online magazine subscription! The 2010 CrossFit Games CrossFit Journal commercial – [wmv] [mov]

Announcement: Meet our new Assistant Coach Carlos Armas!
Carlos has been training with us for a year. Most of you know him as an athlete, a friend, and a member of our CrossFit Long Island City family. Carlos has been honing his coaching skills through the apprenticeship program with us, and we believe he is going to be a great addition to our coaching team. Please welcome Carlos in his new role!

Carlos, axle clean

Wednesday, July 21, 2010

2010-07-21T10:13:42Z

Begin with: Practice Strongman Lifts

WOD: 4 rounds for time of:
Double-unders, 50 reps
Squats, 50 reps

Watch the Video: The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]

Reading Corner: CrossFit featured in Forbes Magazine: “The CrossFit Games: An Action Sports Investment Opportunity in the Making“, by Dr. Patrick Rishe, Forbes.

Serg vs. The Stone

Tuesday, July 20, 2010

2010-07-20T03:24:16Z

WOD: “Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

2010 CrossFit Subway Series: This coming Saturday is the 3rd event – Strongman Showdown at CrossFit Virtuosity! It will be fun and anyone can participate. Sign up, if you haven’t done so yet.

Nutrition: Have you seen the Paleo Recipes for Modern Day Cavemen from Yinh? Have you tried cooking any of the dishes? They look delicious.