August 2008 Archives


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

Post loads and body weight to comments.

Burpee Challenge Day 49: Represent the box and email at Crossfit Santa Cruz let them know your still taking the challenge.

Saturday Mile

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Congratulations to the very first Brooklyn Elements class to graduate!

Chris, Ryan, Jeannette, Meredith, and Sarah are now official members at the box!

Labor Day WOD and BBQ!

Posted yesterday, but a reminder:

On Monday we'll be running a WOD and having a Labor Day BBQ! Everyone's welcome -- bring along your favorite grill foods if you're so inclined.

WOD's at 2pm, BBQ starts at 3pm and continues until we have no more meat to grill.


Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

nastier than thou

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"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

WOD demo
original 'nasty girls' demo

Labor Day WOD and BBQ!

For those of you sticking around the city this weekend, we're having a little WOD / BBQ get together on Monday.

If you haven't checked us out yet, this is a golden opportunity to get out here! It's an easy trip from Manhattan via the L to Graham Avenue (see our location page for a map.)

WOD starts at 2pm, BBQ runs from 3pm until we get tired of grilling. Everyone welcome -- please leave a comment here if you're planning on coming so we can have a rough estimate of numbers.

all aboard the good ship doms

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It's a rest day. But we're still open! Come in for WOD classes at 6.30pm and 7.30pm. WOD's will be at the instructors disgression..

Free Beginner Class

There will be a FREE beginner class tonight at 7pm led by Thor and Jack Bauer. Anyone is welcome, from complete beginners to fitness training to those who consider themselves more hardcore... bring a friend :)


What is DOMS?
Ten Cheapest Sources of Protein
Resveratrol Has Anti-aging and Anti-Cancer Properties, Linked to Cardiovascular Health

burpees included

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For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Front Squats

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Front Squat 10-10-10-10-10 reps

Post loads to comments.

Burpee Challenge: Day 44

CrossFit Santa Cruz 100 Day Burpee Challenge Participants

The CrossFit gods must be crazy.

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For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Hall of Heroes, The Pentagon

no rest for the wicked

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Beginner Class

There will be a FREE beginner class today at 1pm, run by Sam and Erica. Come in and get some! And be sure to ask us about elements class


We will be open from 1pm to 3pm for any members of either Manhattan or Brooklyn to come and make up a workout. Especially any running wods (like Saturdays or Helen)

No shit..

"Run the Presses?!"

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For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

Burpee Marathon: Day 41

...have you met Jeff?

more pullups, oh joy, oh rapture...

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

Post time to comments.

Bodybuilder scarred by steroid use.

The Supreme court and his elements class

run around, swing it, pull it, rinse and repeat

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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.

Beginners Class

Tonight at 7pm, Jack Bauer and Thor will be running a FREE beginners class. Feel free to come down and see what we're all about at Crossfit Brooklyn!

take it easy (don't forget your burpees)

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Beginner Class

Our next FREE Beginners Class will be tomorrow (Thursday) at 7pm. Feel free to come along and find out what Crossfit is all about. Bring your friends!

Rest Day

Today is a rest day. However, we will be open as always to any member who wants to come and work out.

Burpee Update

If you want to buy in, it's 741 burpees today :)
The individual amount is 38..

DIY Olympians told to ease off

You can do it put your back into it.

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Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Question of the day: Are you still doing the 100 Day Burpee Challenge?

Good Sam's gonna' do it, do it, do it...

tabata - tabata - tabata - tabata

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

The box that rocks your socks.

time... to die

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Beginner Class

There will be a beginners class today at 1pm. Erica and Bad Sam will be in charge.


Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster

Craig and Kevin get some

back to kick some ass


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For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Feisty Forty

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Happy Birthday Court!

It's Coach Court's 40th birthday today -- happy birthday to our resident adult!!

Photo by Dan Reshef

Since Court is tough as nails, Tyler created this crazy workout for him. Join in if you're feeling exceptionally feisty today.

For time:
Row 40 Calories
4 Rounds:
10 Deadlifts, Bodyweight
10 Burpees
10 Front Squats, Bodyweight
10 Pullups
Row 40 Calories


Crossfit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080728.

Return of the King(s)

Moon and Bad Sam have returned, and will be running open gym today from 7-9pm.

Rest Day

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There are 6pm and 7pm WOD classes with Court today. It's a main site rest day, so stop by to see what he cooks up.

Beginners Class

There is no longer a beginners class on Tuesday. Stop by Thursday at 7pm, Saturday at 1pm or Sunday at 1pm for our free intro class.

View our current class schedule.

Hit the Wall

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FREE Beginners Class

Tonight at 7pm Thor and Bauer will be showing you what CrossFit's all about. Today's the day to get up outta that desk chair and try us out!



For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Cocktail Arms

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45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Squat It

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New Schedule

Check out our shiny new class schedule! Note that free beginner's class is now on Thursday at 7pm, and Saturday and Sunday at 1pm.


Our first Brooklyn Elements class starts today! If you haven't signed up for Elements yet, get going before it's too late!

Elements is the introductory class we require everyone to take before becoming a full member. You'll receive intensive instruction over 8 sessions on all of the movements we commonly use in regular WODs, as well as go through some of the CrossFit benchmark WODs so that when you become a member you'll be up to speed and ready to go! Read more about Elements here.


Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080605.


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Today is a main site rest day. Head over to the Manhattan Box for a rest day seminar on squatting.

Out at the BBB we'll be cooking up something to keep us busy -- open gym runs from 7-9 tonight.

Beach Burpees!

Fran Goes Rowing

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Free Beginners Class

Stop by for beginners class with Jeff and Good Sam today at 1.

Gym Closed Tomorrow

Beginners class and open gym hours tomorrow, Sunday, are CANCELLED. Our soon-to-be-finalized new class schedule will commence next week. Stay tuned to the Class Schedule page for details.


Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 060522.


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30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Beginners Class

Stop by tomorrow for free beginners class at 1pm!


Crossfit Journal