no excuses, just do it

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Workout

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!

tomsquats.jpg

353 Comments

Judging from that picture, we not only have a new cage, but also a new barbell! Awesome, no more rust and mid-wod tightening of bolts. I will try to make it tonight and get my total in, since I have never actually done one. Life is very much getting in the way of working out at the moment.

Side question: Anyone know a place to get banana leaves in Brooklyn, preferably near bed-stuy, the box or Fort greene?

One time when we subbed for the 5K we did 2500 single unders, not 5000.

Kurt - New bar upon which weights glide like butter! Additional weight pairs from 45# on down (metals, but hey...)! Clips that do not require a crushing grip to operate! 2 more screw-tightened collary thingies! And a deluxe bench that integrates with the cage so we can do Linda more safely and without arranging a clumsy tinker-toyesque rig!

Oh yeah, and a bar/attachment to do preacher curls.

Thanks much to the Supreme Court (pictured here throwing up mad weight - http://flickr.com/photos/blackboxbrooklyn/2655959592/ ) for trekking all the way out there, dealing with both the former owner and the resident Great Dane, and assembling the thing nice and tight in time for the members.

jeff,

Please note that's its a 10k today, not a 5k. Hence 5000 su and not 2500.

hey guys there's a nice track over at mccarren park, not far from the box

10K on a track is pain, mentally. 25 laps!

Why run when we have a power rack now?!?!?! That's like spitting in the face of God!

Keith is running "Erica" at Virtuosity tonight. (www.crossfitvirtuosity.com)

With everybody doing the "Erica" WOD lately, does this still count as news?

Hooray for upper body injuries!

I can suggest a standard rowing test if you like:

110lb Back squat - squat for 7 minutes at a pace of 30 squats per minute (one every 2 seconds). The test ends at 7 minutes (count total reps) or when you fall off the pace. Some latitude is allowed if you're barely off the pace and can keep going, and if you have more in the tank, you can try going faster than 30/min near the end (trust me, just stick to the pace at first).

Although I am normally up for a run, two things stop me:

1. I won't have sneakers

2. I want to lift something heavy, climb a rope and hit something.

Did we actually get that heavy bag that was listed on craigslist? I have been meaning to repair ours, but just haven't made it to the store to get a needle and fishing line/heavy thread.

Ewen:

That sounds brutal. Given that my max air squats for one minute is about 50, not sure how I could do any more than one or two minutes of 30 110lb squats.

Yeah, that sounds like all kind of suck... I would do it, but Im pretty sure I will need my legs tomorrow for work.

Saturday after the beginner's class anyone want to check this out? I think I will, they're right behind the Box. See the link for more.

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Hey guys, just wanted to say that from looking at the pictures, it seems like you guys have put together a first rate facility over there! Congrats, I'm sure it took some hard work. Hopefully I can make it back there sometime soon.

10k
57:00
i hate horrible hills

3 rounds at one min per exercise with one min rest between rounds of:
sit ups
push ups
walking lunges with 15lb overhead
tuck jumps
box steps up with 25lb press over head

503 reps

Well, I guess 150 each round was way too low an estimate Sam...


13 for our biggest beginners class to date tonight. Great job to everyone!!! You guys and girls are really kicking ass and looking great! We keep upping the work and you are all getting better. Keep it up!!

WOD for the beginners was what Sam did above or better known as "Thor's Rage:

3 rounds at one min per exercise with one min rest between rounds of:
sit ups
push ups
walking lunges with 15lb overhead
tuck jumps
box steps up with 25lb press over head

Before hand warmed up with B2B Tabata squats.

Actually the beginners used 20 lbs on the step ups and 10lbs on the walking lunges.

Great job to all of the beginners tonight!!! You guys really stepped it up-Jenny you rocked it, and Nicole killed the tuck jumps. That work out was brutal! Hope you all can make it to the free classes this weekend!

Did the beginners WOD with Sam:
used 15# for walking lunges
20# for box step up presses

424

Ran home from work (got there at 6am, off at 10pm) -- 5k with a 20# back pack. Wasn't trying to go particularly fast. Somewhere around 22:00

I think I ripped my right ass muscle doing the walking lunges, but it was worth it. The satisfaction of just knowing that I gave my all on this one was reward enough.

Another encouraging sign, at least for me, is that my chest and shoulders are not nearly as sore after doing push-ups as they used to be.

Without incurring the Wrath of Thor, I kinda liked last night's workout. When I'm on the road over the next two weeks, I'll replicating it at my hotel, along with a few Black Jacks. The people in England will think I'm a total freak ... and they might not be wrong.

248

Great workout last night...the step ups after tuck jumps was a particularly nasty combo

288

Ass muscle ripping is always worth it, David D., always. :D

God, that Court's so hot. How do you all stand it?

Killer workout last night! thanks for pushing us!
i'll be back for more tomorrow!

wrath of thor- 335

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