CrossFit Long Island City 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. 2012-02-07T07:30:55Z http://crossfitlic.com/feed/atom/ WordPress CrossFitLIChttp://feedburner.google.com Vadim http://CrossFitLIC.com <![CDATA[Tuesday, February 7, 2012]]> http://crossfitlic.com/?p=10434 2012-02-07T07:30:55Z 2012-02-07T06:40:17Z WOD: “Helen”
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Food for Thought: I’ve been hearing more questions lately on “What is the best way to “game” this or that workout to get the best time?” So, I dug out an old article by Boz that summarizes this topic very well. Plus, Adrian uses Helen as an example to illustrate his points, so it fits well today – Quality.

Nutrition: The “Asian Paradox”: How Can Asians Eat So Much Rice and Not Gain Weight?

Have you registered to participate in the Open this year?
Check our Affiliate page and register today!

]]> <p><strong>WOD: </strong>&#8220;Helen&#8221;<br /> 3 rounds for time<br /> 400 meter run<br /> 1.5 pood Kettlebell swing x 21<br /> Pull-ups 12 reps </p> <p><strong>Food for Thought: </strong>I&#8217;ve been hearing more questions lately on &#8220;What is the best way to &#8220;game&#8221; this or that workout to get the best time?&#8221; So, I dug out an old article by Boz that summarizes this topic very well. Plus, Adrian uses Helen as an example to illustrate his points, so it fits well today &#8211; <a href="http://sanfranciscocrossfit.blogspot.com/2009/05/quality.html" target="_blank">Quality</a>.</p> <p><strong>Nutrition: </strong><a href="http://www.marksdailyapple.com/the-asian-paradox-how-can-asians-eat-so-much-rice-and-not-gain-weight/" target="_blank">The “Asian Paradox”: How Can Asians Eat So Much Rice and Not Gain Weight?</a></p> <p>Have you registered to participate in the Open this year?<br /> Check our <a href="http://games.crossfit.com/affiliate/1223" target="_blank">Affiliate page</a> and register <a href="http://games.crossfit.com/mygames" target="_blank">today</a>!</p> <p><iframe width="600" height="335" src="http://www.youtube.com/embed/mMi_U49yJoE?rel=0" frameborder="0" allowfullscreen></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/qqo7IyxuxRM" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Monday, February 6, 2012]]> http://crossfitlic.com/?p=10402 2012-02-07T07:30:50Z 2012-02-06T02:17:58Z A. Max Effort Box Squat

B. Practice: pull-ups & muscle-ups – strict, kipping, butterfly, or Chest to Bar Butterfly Pull Ups with Kick, etc.

Reading Corner: Pasta, Not Bacon, Makes You Fat. But How?

Selina, working the Clean

]]> <p><strong>A. </strong>Max Effort Box Squat</p> <p><strong>B. </strong>Practice: pull-ups &#038; muscle-ups &#8211; strict, kipping, butterfly, or <a href="http://gymnasticswod.com/content/chest-bar-butterfly-pull-kick" target="_blank">Chest to Bar Butterfly Pull Ups with Kick</a>, etc.</p> <p><strong>Reading Corner: </strong><a href="http://www.fastcodesign.com/1668916/pasta-not-bacon-makes-you-fat-but-how" target="_blank">Pasta, Not Bacon, Makes You Fat. But How?</a></p> <p><em>Selina, working the Clean</em><br /> <a href="http://www.flickr.com/photos/crossfitlic/6787659713/" title="IMG_5972.jpg by CrossFit Long Island City, on Flickr"><img src="http://farm8.staticflickr.com/7020/6787659713_303746cf98.jpg" width="500" height="333" alt="IMG_5972.jpg"></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/ypTtNa-qh0c" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Sunday, February 5, 2012]]> http://crossfitlic.com/?p=10401 2012-02-04T23:54:50Z 2012-02-05T02:00:14Z Please sign up for classes online using our new software – Zenplanner. Please log in and update your info, if you haven’t yet.

Congrats to Noah & Dr. Mike Murray on their first muscle ups!

Oliver, working the Clean

]]> <p>Please sign up for classes online using our new software &#8211; <a href="http://crossfitlic.zenplanner.com/" target="_blank">Zenplanner</a>. Please log in and update your info, if you haven&#8217;t yet.</p> <p><strong>Congrats</strong> to Noah &#038; Dr. Mike Murray on their first muscle ups!</p> <p><em>Oliver, working the Clean</em><br /> <a href="http://www.flickr.com/photos/crossfitlic/6787654753/" title="IMG_5946.jpg by CrossFit Long Island City, on Flickr"><img src="http://farm8.staticflickr.com/7011/6787654753_7a7c0363d0.jpg" width="500" height="333" alt="IMG_5946.jpg"></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/FecvLlBRZMQ" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Saturday, February 4, 2012]]> http://crossfitlic.com/?p=10400 2012-02-04T01:07:27Z 2012-02-04T02:00:10Z WOD: with the 12 min cap, perform 5 rounds of:
11 Burpee Box Jumps, 20″
10 Deadlifts, 225/135 (scale load to finish within the time limit)

2012 CrossFit Games Open: Registration for the 2012 Open is now live! Are you registered yet?

CrossFit – Fashion to Fitness

]]> <p><strong>WOD: </strong>with the 12 min cap, perform 5 rounds of:<br /> 11 Burpee Box Jumps, 20&#8243;<br /> 10 Deadlifts, 225/135 (scale load to finish within the time limit)</p> <p><strong>2012 CrossFit Games Open: </strong><a href="http://games.crossfit.com/" target="_blank">Registration for the 2012 Open is now live!</a> Are you registered yet?</p> <p><em>CrossFit &#8211; Fashion to Fitness</em><br /> <iframe width="600" height="335" src="http://www.youtube.com/embed/HNWdpZ63Vdg?rel=0" frameborder="0" allowfullscreen></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/b3hl-dGQCtE" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Friday, February 3, 2012]]> http://crossfitlic.com/?p=10399 2012-01-31T00:52:10Z 2012-02-03T02:00:07Z A. Max Effort Push Press

B. Mobility work for the shoulders

Rab and Danny, working the Clean

]]> <p>A. Max Effort Push Press</p> <p>B. Mobility work for the shoulders</p> <p><em>Rab and Danny, working the Clean</em><br /> <a href="http://www.flickr.com/photos/crossfitlic/6787663947/" title="IMG_5989.jpg by CrossFit Long Island City, on Flickr"><img src="http://farm8.staticflickr.com/7025/6787663947_6cd4acb374.jpg" width="500" height="333" alt="IMG_5989.jpg"></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/FUZGR1TbN8I" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Thursday, February 2, 2012]]> http://crossfitlic.com/?p=10391 2012-02-01T23:23:21Z 2012-02-02T02:00:43Z WOD: Groundhog Day…
for time:
Row 800m
Ground to Overhead Anyhow, 115/75#, 30 reps
Run 800m

Reading Corner: The Definitive Guide to Cholesterol

]]> <p><strong>WOD: </strong>Groundhog Day&#8230;<br /> for time:<br /> Row 800m<br /> Ground to Overhead Anyhow, 115/75#, 30 reps<br /> Run 800m</p> <p><strong>Reading Corner: </strong><a href="http://www.marksdailyapple.com/cholesterol" target="_blank">The Definitive Guide to Cholesterol</a></p> <p><iframe src="http://www.youtube.com/embed/OyBSrBqogPY" frameborder="0" width="600" height="335"></iframe></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/AP7vpYPr0-Y" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Wednesday, February 1, 2012]]> http://crossfitlic.com/?p=10398 2012-01-31T00:52:02Z 2012-02-01T02:00:03Z WOD: for time:
Row 800m
Ground to Overhead Anyhow, 115/75#, 30 reps
Run 800m

Anna, working on the Clean

]]> <p><strong>WOD: </strong>for time:<br /> Row 800m<br /> Ground to Overhead Anyhow, 115/75#, 30 reps<br /> Run 800m</p> <p><em>Anna, working on the Clean</em><br /> <a href="http://www.flickr.com/photos/crossfitlic/6787652297/" title="IMG_5936.jpg by CrossFit Long Island City, on Flickr"><img src="http://farm8.staticflickr.com/7034/6787652297_d83bf010b6.jpg" width="500" height="333" alt="IMG_5936.jpg"></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/-VMufWqPL9w" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Tuesday, January 31, 2012]]> http://crossfitlic.com/?p=10397 2012-01-31T01:15:47Z 2012-01-31T02:00:35Z WOD: Chelsea
Every minute on the minute for 30 min perform:
5 pull-ups
10 push-ups
15 squats

Can you continue for 30 minutes? 20 minutes? How about 10? Post results to comments. If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Reminder: Dr. Mike Murray will be back next Saturday. For those of you who don’t know this, Dr. Mike Murray is a Chiropractor and Active Release Technique (ART) practitioner. Read the wikipedia article linked above to learn more about what Active Release Technique is and book a session with Dr. Murray. The sign-up sheet for next Saturday is at the front desk.

Shane and Moses, working on ...]]>

 <p><strong>WOD: </strong>Chelsea<br /> Every minute on the minute for 30 min perform:<br /> 5 pull-ups<br /> 10 push-ups<br /> 15 squats</p> <p>Can you continue for 30 minutes? 20 minutes? How about 10? Post results to comments. If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.</p> <p><strong>Reminder: </strong>Dr. Mike Murray will be back next Saturday. For those of you who don&#8217;t know this, <a href="http://murrayspineandmuscle.com/about/about-the-doctor/" target="_blank">Dr. Mike Murray</a> is a Chiropractor and <a href="http://en.wikipedia.org/wiki/Active_Release_Technique" target="_blank">Active Release Technique</a> (ART) practitioner. Read the wikipedia article linked above to learn more about what Active Release Technique is and book a session with Dr. Murray. The sign-up sheet for next Saturday is at the front desk.</p> <p><em>Shane and Moses, working on the Clean</em><br /> <a title="IMG_5955.jpg by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/6787656763/"><img src="http://farm8.staticflickr.com/7159/6787656763_a2392f4b62.jpg" alt="IMG_5955.jpg" width="500" height="333" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/SrhbnLCc9oo" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Monday, January 30, 2012]]> http://crossfitlic.com/?p=10394 2012-01-31T00:51:54Z 2012-01-30T06:32:48Z A. Max Effort Box Squat

B. 3 sets, not for time, of:
Glute Ham Raises, 6-8 reps
L-Sit on parallettes, accumulate up to 1 min

Reading Corner: from Mark Sisson – The Not So Definitive Guide to Diet Soda

Marina, working on the dips

]]> <p><strong>A. </strong>Max Effort Box Squat</p> <p><strong>B. </strong>3 sets, not for time, of:<br /> Glute Ham Raises, 6-8 reps<br /> L-Sit on parallettes, accumulate up to 1 min</p> <p><strong>Reading Corner: </strong>from Mark Sisson &#8211; <a href="http://www.marksdailyapple.com/diet-soda-healthy/" target="_blank">The Not So Definitive Guide to Diet Soda</a></p> <p><em>Marina, working on the dips</em><br /> <a href="http://www.flickr.com/photos/crossfitlic/6787651091/" title="IMG_5887.jpg by CrossFit Long Island City, on Flickr"><img src="http://farm8.staticflickr.com/7028/6787651091_d5b2316233.jpg" width="500" height="333" alt="IMG_5887.jpg"></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/pELm1DSeSFY" height="1" width="1"/> 0 Vadim http://CrossFitLIC.com <![CDATA[Sunday, January 29, 2012]]> http://crossfitlic.com/?p=10384 2012-01-31T00:51:49Z 2012-01-29T14:31:34Z 10am – Rowing Class
11am – Open Floor

Note: We are moving to a new software platform Zenplanner and feel it will greatly enhance the member experience. As part of the transition, within the next couple of days you will be receiving a welcome email with a login and password that will allow you to go online and register for classes and view your profile and your attendance history. Please visit the site, and update your profile including your payment details so that we have the most updated information on file.

New Evening Schedule Reminder: We have added 7 more classes to our weekly schedule! 4 of them are Beginner Level classes. The new schedule is in effect starting this Monday. The evening classes ...]]>

 <p>10am &#8211; Rowing Class<br /> 11am &#8211; Open Floor</p> <p><strong>Note: </strong>We are moving to a new software platform Zenplanner and feel it will greatly enhance the member experience. As part of the transition, within the next couple of days you will be receiving a welcome email with a login and password that will allow you to go online and register for classes and view your profile and your attendance history. Please visit the site, and update your profile including your payment details so that we have the most updated information on file.</p> <p><strong>New Evening Schedule Reminder: </strong>We have added <span style="font-size: large;"><strong>7 more classes</strong></span> to our weekly schedule! 4 of them are Beginner Level classes. The new schedule is in effect starting this Monday. The evening classes start at 5:30pm, 6:30pm, 7:30pm and 8:30pm. Please check our <a href="http://crossfitlic.com/schedule/" target="_blank">schedule online</a>.</p> <p><em>Working on positions with Carl Paoli.</em><br /> <a title="IMG_7378-1.jpg by CrossFit Long Island City, on Flickr" href="http://www.flickr.com/photos/crossfitlic/6782214585/"><img src="http://farm8.staticflickr.com/7165/6782214585_79b7b538ea.jpg" alt="IMG_7378-1.jpg" width="500" height="333" /></a></p> <img src="http://feeds.feedburner.com/~r/CrossFitLIC/~4/8et_gHz0NbY" height="1" width="1"/> 0