CROSSFIT LONG ISLAND

Hey everyone lets finish the week off with some solid PR’s on a classic benchmark. 

WOD:

“Helen”

3 rounds for time:

400m run

21 KB swings (53/36)

12 pullups

Sub 7 min “Helen” by one of the original CF firebreathers, OPT (james Fitzgerald).  Enjoy.

**There will be no 8:30pm class tonight**

Strength:

Overhead Squat

3-3-3-3-3

WOD:

3 rounds for time:

50 Double unders

20 Wall Balls

10 Handstand Push-ups

Once again there is no regular WOD class on Wednesdays at 5:30pm, the time slot is designated for Women’s Bootcamp (don’t screw it up Pierce). 

Skill:

800m Hypoxia Run

WOD:

Deadlift

5-5-3-3-3-1-1-1

Work to hit new 1RM.

whoaaaaaa! Late post today I’m very sorry. 

Strength:

Back Squat

3 x 5

WOD:

21-15-9

Hang  Power Cleans (95/65)

Push Press (95/65)

Box Jump (24/20)

Hey everyone I hope your weekend is going great!  I just want to let you know that this Monday (July 26), the Long Island Lifeguard Championships will be held at Smith Point Beach.  Chris, Ian, Patrick, and I will all be competing in various events throughout the day. 

CrossFit Long Island will be sponsoring part of the tournament and you will see our banner hanging over the competition ground.  It would be great to have a nice CFLI cheering section to go along with it.  The tournament starts around 10am and ends around 3pm with continuous events running throughout. 

I know many of you are working, but if not, what better way to spend the day then hanging out on the beach watching your favorite trainers compete for the Long Island Championships?  So come one come all down to Smith Point on Monday (exit 58S off Sunrise to the end) and help us bring home the title.  Make sure you wear your CFLI t-shirts!!

Strength:

Find 1 Rep-Max Power Snatch

WOD:

For time:

175yrd Prowler Push w/ bodyweight

Warm Up:

30 Tuck jumps

20 Push Ups

10 Walking Lunges

WOD:

3 Rounds for time:

25 Power Cleans 75lbs.

25 Pull Ups

25 Row for Calories

ELITE FITNESS IN 100 WORDS
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” – Greg Glassman

Reminder: No 5:30pm WOD class on Wednesday due to Women’s Bootcamp (let’s see who will be the one to mess it up this week)

Skill:

Pull-up practice

if you have pull-ups, Muscle-up practice

WOD:

Press 3-3-3-3

Push Press 5-5-5-5

Just a cool WOD video.

Skill:

3 x 15 GHD sit-ups

3 x 15 back extensions

WOD:

3 minutes max box jumps (24/20)

3 minutes max Squat Cleans  (95/65)

3 minutes max push ups

2 minutes max box jumps (24/20)

2 minutes max Squat Cleans  (95/65)

2 minutes max push ups

1 minutes max box jumps (24/20)

1 minutes max Squat Cleans  (95/65)

1 minutes max push ups

Hey everyone we are back to our usual schedule.

SKILL:

Double under practice

WOD:

5 rounds for time:

12 Deadlifts

9 Hang Cleans

6 Push Jerks

Men: 135/ Women: 95

If you missed any of the CF Games live, check out the archives for footage:

www.live.crossfit.com