July 2008 Archives

Rest Up

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Today's a main site rest day, so come out for an exciting mystery workout!

Free Beginners Class

Thor and Bauer will once again be providing an intro to CrossFit at 7. Come on out and see what we're all about!

Run Or Do Not Run

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Run 15K.

Doubtless there will be an alternative offered.

Photo by woodleywonderworks (License)

Following previous logic, 15K is approximately equivalent to 15,000 7,500 jump rope turns. And we all know that jumping rope is fun!

Swing It

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Free Beginners Class

Stop by tonight at 7 for our regularly scheduled intro class with Thor and Bauer.



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

bringing it back for the kids

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Free Beginner Class

Bad Sam and Erica are cooking something up for Sunday's beginner class. As always, 1pm at 817 Metropolitan avenue, Williamsburg, Brooklyn.


If you've tried the Beginner classes and want to join us for the real thing, sign up for an elements class!

To join the gym as a full member we require everyone to take an elements class, this is because to ensure the safety and comfort of our members we give specialized training in all of the various exercises and movements that can occur in our workouts.

For a full description of our elements program see here.

Kenny Levitates


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In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

Post time to comments.


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Beginner Class

Time: Tonight, 7pm.
Trainers: Thor/Jack Bauer/Erica
Location: 817 Metropolitan Avenue in Williamsburg

The biggest gains in fitness, strength, stamina, skill etc come through commitment. Crossfit works, but it takes commitment, focus on that and the gains follow.


Thursday 080724


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Post time to comments.

Compare to 080510.

Elements Classes

If you want to become a full member of Crossfit Brooklyn, you need to take an elements class. We'll spend a month teaching you everything you need to know, to take on all our workouts. More info here. To sign up click here

The beginners take on a nice relaxing warm-up

join the club

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Beginner Class

Next Beginner Class is on Thursday (7pm), again featuring Thor, Jack Bauer and Erica.

If any of yesterdays class found the workout "too easy", feel free to talk to one of us and we'll ensure your next workout will be one to remember. Anyway, nice work yesterday and welcome to all those guys who came to their first beginner class! :)


As it's a rest day today, we have no set workout tonight, but members should feel free to come in for open gym. Perhaps get in on the 100 burpee challenge?. Note: to "buy in" to the challenge today, you need to do 55 burpees.

"Crossfit Clubs"

Currently we have two "clubs". The muscle-up club is a long standing Crossfit tradition and the double-under club is something some BBB members invented a few weeks ago.

The muscle-up club requires you to do one muscle-up from a dead hang position and the double-under club requires one to perform ten consecutive double unders.

Trying to gain entry to the double-under club motivated me to work on this particular skill greatly over the last two weeks, and I finally managed the "feat" yesterday. These sorts of challenges are a good way of motivating ourselves to improve at a certain skill. Therefore I was thinking of more of these challenges or clubs. Ideas I had were an L-Sit club (30 second L-sit required), SSST (secret service snatch test) - 200KB snatches in 10 minutes), HSPU - be able to perform full range (head to ground) hand stand push ups, etc...

It would be nice to have some boards up in the gym with a list of the members who have achieved entry into each club.

Thoughts to comments please..

15 jerks

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Elements Classes

I suppose I must be sounding like a broken record by now but, Elements Classes are close to selling out so if you want to come and join the fun next month, check out your options here. If you want to ask any questions, feel free to post in the comments or email the lovely Allison.

For a verbose description of what we offer in our elements classes, please see this post here.

Beginner Class

We have a beginner class tonight at 7pm. Today's class will be led by Thor, Jack Bauer, and Erica. I'll possibly be the house DJ for your workout...

Be there or be less fit than you would be otherwise..


Tuesday 080722

Push jerk 3-3-3-3-3 reps

Post loads to comments.


The calm after the storm

do something * 2000

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Elements Classes

A quick note to say that our August elements classes are selling out fast so if you want to get a space in one of the classes go here.


Officially it's a 2k row day. However, we don't have a rower. If you're feeling like punishment, you could sub sumo-deadlift highpulls. My mental estimation for time equivalency was 200 75lb SDHP's.

The final verdict on coffee
Genes could explain memory differences between men and women


Crossfit Condiments, spot the odd one out...

you filthy animals

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Beginner Class

Today's beginners did a "Filthy 20". We subbed sit ups for Knees to Elbows and back extensions off abmats. Weights were scaled accordingly.

I have to say, I thought everyone did an awesome job. Well done guys.

Next Beginner Class is on Tuesday at 7pm with Thor, Jack Bauer and Erica. Come in and get some!


Sunday 080720

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

It was great to see some of our Manhattan crew come in for a workout today. Come back again soon! You see it isn't so bad in Brooklyn after all!

Elements Classes

For all those who have experienced our beginner classes and want to become fully fledged members of Crossfit Brooklyn, you have to complete an Elements Workshop. Basically this is a month long program where we will teach you all the movements you will need to know to perform our workouts. Our elements workshop also includes a full FREE months membership!!

Please click here for the full details!

If the times are inconvenient, please check out the schedules for the Elements Classes in our Manhattan location. If the times are still not convenient, please send us an email so we know what sort of a demand there is for different classes.

This is how real men do Egg and Spoon races

better than batman

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Friday 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Elements Classes

For all those are new, or who don't check the site regularly, Crossfit Brooklyn will be offering Elements Classes from the beginning of August.

Simply put, in these classes we will teach you all the various skills and techniques which you will need to become a full member of our gym. Our Elements Class is a pre-requisite to becoming a full member.

Please click here for the full details..!

Beginner Classes

If you haven't come to Crossfit Brooklyn yet, what are you waiting for? We have free beginner classes on Tuesdays (7pm), Thursdays (7pm), Saturdays (1pm) and Sundays (1pm).

We don't have any pre-requisites for levels of fitness or strength, we can scale our workouts and movements to fit any body type. So please come in and check us out!

Back Soon™

Thursday 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps


For an idea as to how many rounds people are getting, go to the main site for some results from CrossFit peers worldwide!

Don't forget - tonight at 7 is another of our weekly free (as in beer) beginner's classes. Nothing to sign (except a waiver) and the only committment we are looking for is you working at your best! If you can't make it tonight, try Saturday or Sunday at 1.

Our first set of Brooklyn Elements Workshops are drawing near! The sooner you join, the sooner you can experience Workouts in all their....glory!

The Low-Carb Diet Debate

Mark Sisson - Unrestricted Low-Carb Diet Wins Hands Down

David Ornish - The Never-Ending Diet Wars

We have a hangable heavy bag. We have an I-beam. Now I guess we just need an umbrella!

thanks Moon for this post

in the pipe, five by five

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Beginner Class

Nice work to the Beginners who did three rounds of 400m runs and 50 squats yesterday. I personally did this on Monday (but four rounds) and I still can't walk properly. I hope you guys fare slightly better...


Deadlift 5-5-5-5-5 reps

Post loads to comments.

Torch's beginner class do fun stuff with medballs

come get some

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Elements Classes

As you may have seen from yesterdays blog post we are starting offering Elements Classes from the beginning of August at Crossfit Brooklyn. Elements Classes are a requirement for becoming a full member of the gym as it is in these classes that we give detailed instruction into all of the various movements and exercises that we do in Crossfit. Please read yesterdays post for full details.

The elements program also includes a free months full membership to the gym to allow Elements Graduates to get a full experience of the Crossfit way of working out. The beginners workouts only give a small sample of the range and variation of our full workouts.

Beginner Class

As always, we have a Beginner Class tonight, run by Thor and Jack Bauer. 7pm. You know you want to.


CrossFit "Elements" Workshops Come to Brooklyn

This August, CrossFit Brooklyn (Black Box Brooklyn) will be offering two "Elements" Workshops. These workshops will be conducted in eight one-hour sessions, on Tuesdays and Fridays, over four consecutive weeks:

Brooklyn Elements # 1: August 5, 8, 12, 15, 19, 22, 26, 29 at 8:00 PM
Brooklyn Elements # 2: August 12, 15, 19, 22, 26, 29, September 2, 5 at 9:00 PM

There will be a maximum of eight students per workshop. Students will not be allowed to move between Elements Courses. If you miss a lesson, you will need to make it up in a private session (prior to the subsequent session) in order to graduate. (First private makeup is $75, thereafter, $100.) We urge you to check the schedule carefully and to try not to miss any classes. To become a member of CrossFit NYC, you must graduate from Elements.

The Elements Workshops cover most of what you will need to do the CrossFit WOD's (Workouts of the Day) that are posted on the main CrossFit site. Subjects covered include: bodyweight exercises (squats, pushups, pull-ups, handstand pushups, knees-to-elbows, ring dips, L-sits, etc.); the "slow lifts" (back squat, front squat, overhead squat, dead lift, shoulder press, etc.); the Olympic lifts (power clean, clean and jerk, snatch); basic kettlebell moves (swings, Turkish get-ups, press, snatches, etc.); actual experience with some of the classic CrossFit WOD's ("Cindy," "Fran," "Fight Gone Bad," etc.); instruction on nutrition, stretching, recovery, and more.

The price will be $300 and for Brooklyn Workshops #1 through #10 will include a free month's membership to Black Box Brooklyn beginning the day after the last class (a $125 value). Graduates of Brooklyn Elements #1 through #10 who wish to remain members after the expiration of their free month will have three options:

  • Founding Black Box Brooklyn Membership: The cost will be $1000 for one year ($83.33 per month). Founding members will be given shirts indicating their early support of and membership in Black Box Brooklyn. Thereafter, they will be recognized as founding members.

  • Six Month Black Box Brooklyn Membership: $600 paid in advance. No refunds.

  • Monthly Black Box Brooklyn Membership: $125 per month, providing membership payments do not lapse. There will be a $50 reinstatement fee, each time membership lapses (even for one day) and is subsequently reinstated at the member's request. We strongly advise that members use auto-pay by credit card to avoid the possibility of their membership unintentionally lapsing. To cancel or suspend a monthly membership, simply email Allison@CrossFitNYC.com a week prior to the next auto-pay.

Other than completing all eight classes of an Elements Workshop before joining, there are no contracts, no initiations fees, and no obligations.

Brooklyn members who occasionally wish to take WOD classes at Black Box Manhattan location pay $10 per class. (The normal per-class charge for non-members at the Black Box Manhattan location is $25.) The monthly membership price in Manhattan is $150 per month or $750 for six months. In exchange for their higher Manhattan rate, Manhattan members may attend Brooklyn WOD's at no additional charge.

Every fourth day, "Rest Day," CrossFit Manhattan conducts a seminar on a particular topic. During Elements #1 and #2 Brooklyn Seminars will occur only on Rest Days that fall on either Tuesday or Friday. Elements students are eligible (and encouraged) to attend Rest Day Seminars during the normal WOD hours on Rest Days. There is no charge for Elements members to attend Rest Day Seminars at either Black Box location.


better late than never

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Beginner Class

Our next beginner class will be tomorrow at 1pm. The instructors will be bad sam and Erica.


rest day

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Awesome effort from everyone last night. In the end, the scores don't matter as much as as the fact that everyone tried their hardest. Give enough effort consistently and you will see your times go down and your scores go up. Crossfit works.

Next class is tomorrow at 1pm with Torch taking charge.


As today is a rest day, if any members choose to come in they can either do something of their own devising or Erica and I will give you something to do.

100% effort from the supreme Court

no excuses, just do it

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10km Run

If you claim to be a Crossfitter you should do all the workouts posted. However, running a 10k on the sidewalk isn't great, even though we are in a better situation than the Manhattan space. So.. you could goto a track, or we could find some sort of hideous substitute. 5000 single unders anyone?

Beginner Class

We have a beginner class tonight at 7pm run by Justin aka Thor. Jack Bauer and Erica I also think will be present to ensure you all get some!

If you're completely new and confused, we're at 817 Metropolitan Avenue, very close to the Graham L train stop.

Additional: we have ways of scaling our workouts to fit every need, from grandmas to wannabe olympians.

Additional additional: We're not bodybuilders, we strive to achieve excellence in all areas of fitness, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

Check out our new power cage, we can squat again!


total-ly subbing this one

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Beginner Class

Yesterday's beginner class did a modified fight gone bad.

2 rounds of 1min each exercise: burpees, box jumps, KB swings, push-ups and squats. Score = total number of reps.

From what I saw you all did yourselves proud. Awesome effort guys. I think we showed with this, how much of a workout we can pack into eleven sweet minutes. (and we can make it a lot harder too)

Next Beginner Class: Thursday 7pm


Today is officially total day. But as we don't have a squat rack (coming soon!) yet, we're pretty much free to devise something ourselves. Discuss in comments.

Just before the carnage..


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For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Beginner Class

Please note: Beginners will never be expected to do the workouts posted for the full members (See Angie above). We tailor workouts specifically for our beginners so don't be worried if you are not in shape!

Tonight at 7pm with Jack Bauer and Thor.

Jack Bauer says "You're doing great!"

Unexpected Rest Day

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Since today is a rest day, anyone coming to the open gym times tonight is free to do whatever they wish.

Beginner Classes

Strong work from Sunday's beginners who did some tabata squats and a half-cindy.

Our next Beginner Class is Tuesday at 7pm. See what "Jack Bauer" and "Thor" have in store.. for you..

Beginners vs Cindy

Abby Squats Erica

Jeff hurls a tire into the wall. Reason: Who knows?

the day after the day before today

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Thanks to everyone who came by for the BBB BBQ yesterday! So many people stopped by through the course of the day that I can't actually remember everyone. Suffice to say, a great time was had by all and we here at the BBB hope to see you all again soon.

Pictures here



Our current schedule is as follows.
Beginners Classes

Tuesday: 7pm
Thursday: 7pm
Saturday: 1pm
Sunday: 1pm

WOD (Workout of the Day) Classes

If you are a full member of Crossfit NYC, you are welcome to come to any of our open gym hours. Which are Monday to Friday 6pm till 9pm and on Saturday and Sunday 1pm until 3pm.

Jeff's lunch box


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4th July BBQ at Crossfit Brooklyn

To celebrate the 4th of July and our love of meat, we're going to be having a BBQ at Crossfit Brooklyn tomorrow!

The party begins at around 12.30 at at 817 Metropolitan Avenue in Williamsburg (Graham L train) and presumably will go on for some time.

Everybody* is welcome to come along. Please bring beverages: beer, spirits, mixers would all be very welcome.

Note to any Beginners
You're all welcome to come along to the BBQ too. Also don't forget there's a free beginners class tonight at 7pm and on Saturday at 1pm.

Jeff can't wait for tomorrow!

*meat not guaranteed for parties of 4 or more

Jacintos Dirty 69

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Beginner Class

Curious? Want to learn how to go from human to superhuman? Want to push your own limits further?

Well, we can help. Come to our FREE Beginner Class, tonight at 7pm. We're at 817 Metropolitan Avenue in Williamsburg.


Today's official workout is pull-ups by minute. Obviously, everyone is welcome to do this, but we have an alternative...

Jacinto is a longstanding member and trainer at the Black Box Manhattan. Not only is he a great trainer and one of the best motivators i've ever met, but he's also an outstanding Crossfitter. Today is his 69th birthday and as such he has devised a special workout just for us..

Jacinto's Dirty 69

69 squats
69 push ups
69 pull ups
69 wall balls
69 KB swings
69 DL 95/65

The man himself

Teamwork: as demonstrated by Abby and Rachel


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Beginner Class
Well done to yesterday's beginners for a strong performance in their workout. See yesterday's comments for a summary of the times.

Our next beginner class will be on Thursday at 7pm. Come on in and bring your curious friends!


Thanks to Kurt, we now have a rope at Crossfit Brooklyn!


Due to the nature of today's workout, we could do something similar but using two kettlebells. (KB deadlift, 6 right arm cleans, 6 left arm cleans, KB front squat, 3 Right arm push jerks, 3 left arm push jerks)

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Insert witty title here

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Beginner Class

We have a FREE beginner class tonight at 7pm. Our location is 817 Metropolitan Avenue in Williamsburg (very close to the Graham stop on the L).

Elements Classes

If you've taken some beginners classes already and want to get instruction on some of the more advanced movements and concepts we do at CrossfitNYC, consider taking an elements class. Our Manhattan location has a number of monthly classes open for registration. If you have any questions, ask in the comments, or send an email.

Jeff, Juan, Erica, and Tom (aka OT??) show off their Crossfit T-shirt selection


Crossfit Journal