Hey Guys! here are some videos to help with today's movements

7 Rounds for Time:
10 Ring Dips
50ft Bear Crawl
10 Pistols
50ft Bear Crawl

Hey Tribe, don't forget our Gettin' Jack'd fundraiser is this Sunday! You may have seen that the chair has already arrived and is in our lobby. All the hard work is going to a great cause!

There are still a few spots left for Strongman Sundays. If you are interested, act quick! The Running & Endurance class is also officially open for registration. Work on that weakness!

Strength Demo:



WOD demo:

Strength:

Behind the head Split Jerk 1-1-1-1-1-1-1

WOD:

"Annie"

50-40-30-20-10
Double Unders
Sit ups

Start of a fresh week, let's crushit! (not a typo)

Weekend Recap:

Frostbite 2012, CrossFit Long Island City:

Busy weekend for many members of the CFLI tribe. Let's start off by giving a shout out to the brave men who took on the outdoor challenge of Frostbite 2012 at CF Long Island City. This event was entirely outdoors in the frigged cold, but the boys showed up to play. In the Rx'd division we had Kenny Lamb, Blake Perez, and Mark Iorio finish up in 21, 22, and 24 respectively in what looks like a tough field with some killer WODs. Over on the scaled side, CFLI fills the majority of the podium with Marty Accardi taking 3rd, and Dan Salazar bringing home the gold! Amazing effort by all who competed. I was not in attendance to get the full stories yet, but based off pictures and FB updates, I can see the men crushed!

CRCF Classic, CrossFit Charles River, MA

Up north a little, in a small town outside Boston, Brian, Brianne, Pat, and Nicole LoMeli participated in an event known as the Charles River Classic. This was a partner competition with the teams consisting of 1 male and 1 female. The event consisted of a max effort lift in the Snatch as event 1, a max effort lift in the Clean and Jerk as event 2, and a traditional CF style metcon as the third event. The crew represented very well in an extremely talented field. The crew PR'd or tied their PR on 7 out of the 8 lifts, and finished very strong on the brutal partner WOD. Here is the breakdown of the totals:

Nicole - Snatch 90 (tie PR), C&J 130 (PR)
Pat- Snatch 185 (tie PR, had 195 at the buzzer but just ran out of time!) C&J 240 (PR)
Nicole/Pat metcon- (still waiting for result)
Overall-16th

Brianne- Snatch 135 (PR) C&J 200 (PR)
Brian- Snatch 215, C&J 300 (PR)
Brian/Brianne metcon - 3rd (unofficial)
Overall- 4th

To say the field was tough is an understatement. We saw many of the same faces we saw on the grounds of Reebok HQ last June for Regionals, several of which ended up in LA for the Affiliate Cup. If you take a second to crunch the numbers you see listed above, and then look at the overall place finish, you can get an idea of what we were up against. We represented very well though and had a lot of fun doing it!




Today we will be doing a Hero WOD to kick off the week:

"Rahoi"



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Strength:

P1: Pull-up Clinic
P2: 3 x (max rep weighted pu's, max strict pu's, max kipping pu's)

WOD:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar-facing burpees

Well it's Friday folks, let's have a little fun!

We are going to be hitting a long WOD today. The format is usually referred to as a "chipper". Let's talk about "chippers" for a minute. We see lots of different reactions when a chipper comes up, some love them (or at least prefer them over other WOD formats), some (read:most) hate them. At first glance, they usually resemble a mish-mosh of movements listed together with high repetitions. At second glance, it still looks like that. This is because, well, that's what they are. Chippers aren't necessarily the most conducive approach in yielding the fittest peeps in town, which is why you only see them appear in our programming occasionally. Are you gonna work your ace off and sweat like a mad man? Heck yeah. If you did chippers 3-4x/week will you see the same results as someone who consistently incorporates a barbell into their training in some way? No. Although our programming is varied (not randomized, there is a difference), the frequent usage of compound, multi-joint movements will elicit a far greater systemic stress (good stress), triggering a much faster and more profound adaptation. This is why the majority of the time you walk in our door you will be lifting something heavy and be throwing around some serious weight.

Now, back to the chipper. So just because this format isn't as powerful as our usual barbell movement WODs and old fashion couplets and triplets, doesn't mean we can't throw one in the mix every once in a while to put your body to the test. Nothing wrong with a little hard work to see what your made of. We refer to the WOD as a "chipper" because you usually have to "chip-away" at the high repetitions little by little until you are finished. However, there are some out there who refer to them as "chippers" because when you finish the WOD, you feel like your body just went through a wood chipper.....Enjoy!



Good luck to all competing in Frostbite 2012 this weekend in Long Island City! And to those competing in the CFCR Classic in Massachusetts!

For Time:
100 Double Unders
90 Squats
80 Push-ups
70 Sit-ups
60 pull-ups
50 Box Jumps (24/20)
40 Lunges
30 KB Swings (53/36)
20 Burpees
10 Wall Walks

35 min Time Cap

We are cruisin' right along folks...already Thursday! Let's keep the good times rollin with everyones favorite....OVERHEAD SQUATS! YIPPEE!




Here are some tips for the Overhead Squat:


Here is WOD demo of the Snatch Balance

Strength:

P1: Overhead Squat 5-5-3-3-1-1-1
P2: Snatch Balance 5-5-3-3-1-1-1

WOD:

21-15-9
Overhead Squats (115/75)
Double Unders (2x amnt)