September 2008 Archives


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

Post loads to comments.

Tuesday Schedule

Elements Workshop starts tonight, 8pm

Rest Day Dinner wil be held at Tacocina, 830pm
714 9th AVE Btwn 48th & 49th St, map

Video gamers are surprisingly fit, says study

Monday rest days = Friday Night Rest Dinner

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CrossFit Rest Day, but please stop by because Justin and Moon do not break for rest days. Black Box don't play.

Monday Schedule

Elements Workshop in Brooklyn starts this Tuesday, seats are still open. Consider signing up if you are a beginner and have made it out to our free classes more than a few times. This is the next step in joining our little club and not to talk smack but CrossFit is a life changer. Give it a try, I guarantee you're gonna be a different person a few months down the line. OK, enough of that. Can't wait to see the fresh meat next group of Elements grads at the big kid workouts.

Rest Dinner this Friday, details are currently in the works by our man-on-the-street Jeff Yan.

Reminder, at the Manhattan Box tonight is the Z-health seminar with Dr. Eric Cobb at 6pm. This seminar is approximately a $200 value but free for our current members only. Please arrive 10 min prior for a seat since this is first come, first serve.This is a 2-hour event.

As America Implodes, The Bike Industry Booms

**This just in Congratulations to Kurt and Zach for finishing the Men's Health 2008 Urbanathlon. Kurt, 24th place?! You are the man.

grab your bars and do the push jerk

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Push Jerk
5-5-5-5-5 reps

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Sunday Schedule
+some changes (Manhattan classes in Brooklyn)
10:00 AM Beginners' Class
11:00 AM WOD Class

Park WOD rained out, but we will definitely come up with something to keep the Beginner's class entertained.


(She's one of our first Elements graduates that is constantly at the box kicking ass.)

a seemingly easy wod

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Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Saturday Schedule
+ some changes (Manhattan does Brooklyn)
10:00 AM Beginners' Class
11:00 AM WOD Class
12:00 PM Elements Workshop

Sunday's Park WOD Update
We are now headed to Cooper Park instead of McCarren, this park is right up the street. We will meet up at the Box at the regular time and schlep over to Cooper Park with some equipment. I'd like to say this will be Rain or Shine, but we'll see come Sunday at 1pm.

I was celebrating 2 muscle ups. Court didn't know this, he just likes to dance.

30!? I'd settle for just one, hah! Amiright?

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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.

Friday Schedule

This is Obviously
a strong way to start a WOD cycle. But do not let this exercise intimidate you, or it's insane substitute for that matter. You can definitely do the 120/120 but for muscle-ups there might be more to gain if you work the actual movement, the pull-up and the transition to the dip. 60 Jumping Muscle-ups is a good example, but also Keith W. pointed me to this clip that shows how rubberbands can be used to work on muscle up technique.

Crossfit Evolution plays with some ideas on developing the Muscle Up.

Muscle Up - Rows and Bands on Vimeo.


CrossFit Rest Day today. For those of you still feeling strong Thor and Moon will be ready and waiting. Workout to be determined by them of course but I hear the Manhattan box is doing KettleHell.

Thursday Schedule (Free Beginner's Class today at 7pm)

Park WOD this Sunday, 1pm
So far so good on the weather, looks like we're gonna make it out to McCarren Park. I'll will be posting the exact location in McCarren soon. This should be fun, since we'll be taking some toys.

Only a couple days left to sign up for the Elements Workshop in Brooklyn, class is set to start Tuesday Sept 30th.

The New Classics, old-school comfort food for 2008

"Look Whose Irrational Now" by Mollie Ziegler Hemingway - Wall Street Journal

Moon knows what I'm talking about.



Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday Schedule

Park WOD this Sunday
We haven't done one of these in awhile, so this Sunday Im planing on running the 1pm Free Beginner's Class at one of the nearby parks. Not sure which yet, either Cooper or McCarren. I'll post more information later in the week.

kipping pullup part 1

kipping pullup part 2

the annie videos mentioned by Adrian: step1, step2, step3, and step4.

Can ya dig it?

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For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Tuesday Schedule
6:30 pm WOD Class
7:30 pm WOD Class

The Claim: Shoveling Snow Can Set Off a Heart Attack. ...wait, what?

lady isabel

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For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Elements Class Three Starts Sep. 30th, sign up today. More info on joining Crossfit Brooklyn.

Skinny guy > Big Guy, comments on milk consumption


CrossFit HQ rest day today. If you dont know about CrossFit stop by and join us in our Free Beginner's Class today. If you already know then get your lazy butt back to the box and get your rest day WOD on.

Sunday Schedule
1:00 pm Free Beginner's Class
2:00 pm WOD Class

100 Day Burpee Challenge: Day 70 (a month of burpees left!)

erica's secret, coffee and milk shakes.

haaave you met Jeff, part 3

oh glorious day.

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
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.

This WOD is a Classic. Do not miss this one!
(someone please bring a camera and take some pics as I wont be able to make it)

Beginner's Class today at 1pm.

to run, or not to run.

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Run 5 K

Post time to comments.

This weekend like every weekend we're running our Free Beginner's Classes.
Sat/Sun at 1pm.

Question of the Day
Who has given up on the 100 Day Burpee Challenge? (and on what day did u decide to end it all?)

Craig of 'Craig and Nicole' fame loves to run.

grace us with your presence tonight at 7pm

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135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

post time and load to comments.

Tonight is our Free Beginner's Class at 7pm.
Regular WOD Classes: 630pm and 730pm

whilst everyone else rests

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To be determined by Erica and Sam.

WOD: 630pm and 730pm

Reminder: Tomorrow night at 7:00pm is our Free Beginner's Class. Come down, get a workout with us and learn what CrossFit is all about.

warrior's wod

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Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Reminder: Brooklyn Elements #3 begins September 30th.

This WOD is named in memory of United States Navy SEAL, Lt. Michael McGreevey.

Mike McGreevey Memorial Scholarship fund

the wod named fran

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

Post time to comments.

WOD Classes:
630pm and 730pm

Also, this Thursday night is our Free weeknight Beginner Class at 7pm.

Happy belated Birthday OT.

pic by Keith W.

Beginner's Class today

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"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Beginner's Class: 1pm
WOD: 2pm

aka "the king of lifts"

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Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

WOD Class: 6:30 and 7:30pm
Open Gym: 8:30pm or at trainer's discretion.

Don't forget this weekend, we have Free Beginner's Classes at 1pm. So come check us out and we'll show you what a real workout looks like. Be warned, you will lose interest in your current Gym situation after a weekend with us. Because "Once you go Black Box, .."

Beginner's Class learn about Tabata Push Ups.

Seriously. Have you met Jeff?

9/11 Hero WOD

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Hero workout of your choice.

Post Hero and results to comments

Beginner's Class: 7pm

image taken by Trey Ratcliff

wod 'Lynne' 2.0

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Five rounds for max reps of:
Body weight bench press
Body weight back squat

Post reps for all three exercises in all rounds.

630pm WOD
730pm WOD

Elements Class goes over the Back Squat.

ahhh, rest day.

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Despite being a CFHQ rest day holiday today, the Black Box will remain open for business.

6:30 pm WOD
7:30 pm WOD
9:00 pm Elements class

Kevin P. enjoys a quick break for air during FGB.


Run 3 K

Post time to comments

Alex does a scaled FGB during one of our Beginner's Classes


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"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

1PM Free Beginner's Class
2PM Open Gym

Elements Class going over kipping pullups.

Three bars of death

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10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Last night's rest dinner at 'il passatore'

Jessica, Allison, Jim, Kurt, Moon, Good Sam, Tiffany, Juan and Hari.


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Today is yet another well needed Rest Day at CFHQ. Come in anyway for the 6pm and 7pm classes.
The BBB trainers will make sure you get some. 'Some' being their own little custom slice of CrossFit displeasure.

Rest Dinner Tonight - Il Passatore (Williamsburg)
Post to comments for more info.

Dave Castro on Outside Magazine's Fittest Real Men in America

3 for 3, strength-strength-strength

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Deadlift 3-3-3-3-3 reps

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Jeff demonstrates

(Jeff is currently in Iceland, some say he has a second family there.)


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Back Squat 3-3-3-3-3 reps

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do these right (open your hips)

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Push Jerk 3-3-3-3-3 reps

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Push Jerk demo

Annoy Tyler with poor form and he will confiscate your limbs.

Hard Day's Labor

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Special mystery rest day workout starts at 2pm.


3pm onwards we'll be BBQ-ing! Stop by any time -- bring things to throw on the grill!


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