October 2008 Archives

Day after Halloween

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No Classes

There will be no scheduled classes today.


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Friday, 31 October 2008

Happy Halloween!!!

First, let's pick up on the Midtown workout:

For time:
Accumulate 100 seconds in L-sit.

Then go right into this sequence:

25 Knees to Elbows
25 V-ups
25 Skin-the-Cats
25 Windshield Wipers
100 Abmat Situps

Post time to comments. Perhaps a few of you remember (or have records of) doing this on October 10th, 2007. Most of you Brooklyn folk probably do not. However on November 8th 2009, we may do this again and you will likely see a major improvement so long as you remember to record your times - either here, in the gym's log book or via your own means. Really, it's worth it!

Finally, starting around 9:30 or so, come by the gym for the Brooklyn Halloween Party! I've only seen a hint of the decorating that Sam, Juan, Jeff and Dan have done and it's fantastic!!! Oh - and you *may* want to dress a little on the warm side.

Oh cruel world!

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Thursday, 30 Oct 2008


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

Post time to comments. Pullup and Angie Challenge participants - who are on Day 24 - are also encouraged to post pictures of their hands!

As easy as 1 - 3 - 5!

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Wednesday, 29 Oct 2008

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

Keep those elbows up and post loads to comments.

Because squatting with bars is new....

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Tuesday, 28 Oct 08

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Since it is a "Squat" day, and in honor of the days when our gym did not have plumbing, I would like to offer the "Sit or Squat" website that offers locations and reviews (with pics) of bathrooms in NYC. In addition, you can also add your own reviews. And yes, they have an iPhone app.

Also, consider taking the time to write down your loads (or times or rounds as the case may be) in the log book [editor's note - I am back to speaking about WODs, not toilet stuff.]. That way you can look up your previous effort which can both show you any (likely) improvements) and can give you targets to aim for in your performance. For example, if you know you did 12 CIndy rounds last time, target 14 or 15. Or if your 3-rep max deadlift was 175 back in August, you'll know to use that as an approximate starting range the next time it comes up. Logging you results is a small task that can prove to be very rewarding!

Spin down....

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While there is no official WOD for today, those who are participating in the Pullup/Angie Challenges still owe 21 reps to the Company Store. That's right, this marks the 3rd week....of 14. Keep those hands in good shape!

More immediately, today kicks off a big week for CrossFit Brooklyn:
1) Tonight we're launching the second week of Monday Beginner's Classes tonight at 7. Bring a friend and come on in!

2) Tuesday is the start of Elements Class #4. Elements is a very worthwhile course that teaches all one needs to know to begin to be a "real" CrossFitter and allows graduates to participate fully in all WODs. Register here.

3) We welcome all members and beginners, spouses and whatever to the 2008 CrossFit Brooklyn Halloween Spectacular! This Friday starting at 9, the gym will be converted into a House of Indescribable (primarily because I have not been given descriptions) Horrors !!! Those willing to donate time, supplies, equipment or whatever should contact Brooklyn Party Planning Committee Leaders Good Sam and Juan to find out where they can pitch in.

God Save The Queen

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Sunday, 26 Oct 2008


21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

The CrossFit Total

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"CrossFit Total"

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

Please post your totals to comments.

Compare to 13 Aug 08.

For all of you who have recently graduated from the Elements program and so are new to us, you may not be familiar with the CrossFit Total. The Total is an assessment of your current strength level. It is the analog of Fran or Cindy measuring one's metcon abilities. A great article on this in detail can be found here.

As a refresher to all, here are the rules:
1) You get 3 lift attempts per exercise.
2) These attempts are made using weight amounts that you set.
3) You count the highest successful weight amount that you lifted per exercise.
4) The sum of those 3 numbers is your Total score.

Everything seems smooth until one starts thinking about how to figure out the weight levels in #2. That's where warming up is critical. First, after one's general warm up, one should rehearse the motions with a PVC pipe. Then pick a very low weight to use as a multiple rep warm up under load. If one's highest squat on record is 100 pounds, try 10 reps in the 20-40 range. Then add a little weight but cut the reps down to 5 or 3. The idea is not to tire oneself out but to just get the body into that groove.

When it is time to go for the official lifts, pick a weight that you are certain you will complete as you only get 3 attempts. In the case above where the highest weight was 100, try one at 90-95. This should serve as "insurance" against your having a bad day today (or against the stars being in fantastic alignment, giving one an incredible day when 100 was managed).

If that went well, try to estimate how much more could be added. If you managed to just barely get it up, go for 95-100. If the weight flew up, consider being more aggressive. If the first attempt did not go up, use the same logic in reverse - fail by a little? Cut 5 pounds off and try that for your second. Fail by a lot? 10-15.

Do the same for the third attempt - remember how the previous successful lift went and adjust accordingly. This may be the one where you find yourself reaching for a number even you barely believe!

Finally, by all means log these scores. Much like picking up Cindy rounds or dropping your Fran time, watching your Total go up over time can be a very rewarding indicator of your hard-won strength gains here at CrossFit. Plenty of people have walked out of CrossFit Totals just beaming at their results. Come on in and get some of that!

Good luck!

Day 19 - bring it!

Simple and sweet.

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Friday, 24 Oct 2008

Four rounds for time:
Run 400 meters (if you don't know where the 400m mark is down the road, just ask)
Rest 2 minutes

Post time to comments.

Compare to 30 Aug 08.

Day 18!

East side, rest it out!

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Crossfittaz - If you've had a great, high-octane week thus far (or are a Burpee Challenge Survivor), then take a break. Your body will thank you. However if you've missed a day or two, feel there's something you would like to work on or just feel kinda twitchy if you don't swing by the gym then come on in!!!

Beginners - Rest?!?! You get no rest! Come in tonight at 7 for an exciting workout. Bring a friend! Today's magic phrase is "Japanese speed skaters". The last person to raise their hand after an instructor uses today's magic phrase gets 5 free pullups!!!

Body Abusers Forgers - Day 17 of the Pullup/Angie challenge! A rest day buy-in of 153 is all it takes to get you comfortably in with the rest of the gang. Or, if you cannot afford that right now, talk to one of your instructors about creating a friendly payment plan that works for you!

Wednesday 22 Oct 08

Run 5 K

Post time to comments.

If running laps at either of our local parks does not have appeal, consider coming to the gym and subbing with either a jumprope or rower! You know you want to!

As an aside note, it is the opinion of this reporter that the Burpee Challenge Celebration Event was nearly as physically tiring and damaging the actual Burpee Challenge. And big props to Kenny for finishing his last 20 burpees in the (second - and not the last) bar last night!

Do you believe in miracles?

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Tuesday, 21 October 2008 Workout:

Ten rounds for time of:
12 Burpees
12 Pull-ups

Hey - speaking of burpee's, today is DAY 100! That's right, the Burpee Challenge is ovah! And to celebrate, join our triumphant burpeers and burpettes tonight at 123 Burger Shot Beer (738 10th Ave between 50th & 51st) from 9pm onwards! There's talk of 100 shots! There's talk of 100 sliders! There's talk of each person who completed the challenge getting their own pony to ride to work!

$1 sliders, $2 shots, $3 beers. Waitresses in hot shorts. Good times!

Also, it's Day 14 15 of the Pullup/Angie challenge! 120 reps to play ball.

And now I would like to speak about something that happened yesterday.

Monday. October 20th, 2008. My friends, I was fortunate enough to witness something incredible on this day. Something so inspirational that I feel I barely have the words to convey anything but a shadow of the spectacular happenings. For you see, it was on this day that Juan and Keith did face each other at the physical and spiritual foci of two parabolas of cheering fans and battled their way to 100 burpees at the contest mentioned by this reporter just 24 hours ago.

Allow me to illustrate the picture of what happened. Close your ey...er....well, nevermind that. But picture if you will, the prestigious CrossFitNYC midtown gymnastic facility (shown here during a snowstorm last winter). It being 12:30, the place was packed with the usual lunchtime crew combined with a sprinkling of office-casually-dressed cubegnomes all eager to observe for themselves this vicious blood(less) sport of prisoners. The two competitors were dressed (classic-style "greco roman burpeeing" apparently not being legal in the bounds of Manhattan) in plain athletic garb bearing few if any of the corporate sponsorship logos that are commonplace at events such as these.

The casual spectator who walked in the door would immediately detect the essence and tension of raw competition. Or perhaps that was the 11:30 class's hang power cleans. Anyway, there was definitely something in the air and it was all up in your face like a golden retriever. At once joyous and tragic for it was known that in less than 7 short minutes, this would all be decided for either one man was going to be the winner or the crowd would probably start to lose interest. In any case, once the first melodic strains of Austrian Death Machine began filling the chamber, the game was afoot!

The first 20...perhaps 25 or so reps were spectacularly...uneventful. I have to confess that I wondered if I was watching some sort of newfangled synchronized mat-swimming event. Or perhaps a breakdance routine where the choreographer only had one move to teach but knew it well. Those two kept at it like Herbie Handcock robots programmed to do nothing else and for that brief period of time, anything seemed possible.

Then Keith made his move. Using a tactic that the sport has not seen since the Summer 1968 Olympics, he switched directions - turning a full 180 degrees northwards and resumed doing his routine this geo-invert-oriented state. The crowd went wild. Members of Juan's entourage tried to appeal this radical move to the judges but their pleas could gain no favor from the steely-eyed rep-counters/chest watchers/jump verifiers. It was at this moment I felt that my $5 might be in danger. Ah - wait, allow me to explain.

To fully appreciate what I am about to tell you, you must place yourself back in time to mid-October, 2008. America was in the middle of election fever, the economy was in the crapper and CrossFit Brooklyn t-shirts were still $20 and made a great gift for the holidays, birthdays or "Just cause!". It was in these heady times that word of the challenge started to spread as a few dedicated CrossFitters began to reach the end of their spiritual journey that took the form of a 100 burpee challenge. However even in those last days of channeling Milo of Kroton, a couple of those who stuck with it demaned an even greater competition to liven things up - and thus the "For Time On Day 99" challenge was born.

But what is a competition without a little juice on the side? And thus begat a wee bit of side wagering to make the event even more interesting. Unfortunately, from a probability point of view, this only highlighted the perception of skills disparity. It turned out that of all those who were willing to put down a little coin of the realm, none believed Keith could possibly win. I mean, nobody. Keith was in an underdog position so severe that even Chicago Cubs fans were like "Know when to give up." The jokes of that time failed to raise the public's perception of his capabilities. One popular one - "What do you call watching Keith do 100 burpees? An afternoon wasted." - also did nothing to help balance out the oddsmaker's books. So seeking some easy money, I piled on with the rest of the world in throwing my Lincoln towards Juan.

However it was as we approached the 40's and 50's numbers that the unthinkable happened. Keith started to pull away! By a little at first and soon by more and more. Around 70 or so, there was a distinct gap between the two - and not in the direction to which most had believed this contest would go. As he approached the end of the 80's the conclusion - barring incident (and both hip checking and eye gouging were placed firmly on the "no" list in advance of the start) - became clear to us all there who stood about with mouths agape looking as though we were witnessing something spectacular nearly to the point of being unholy.

Of course there will be those who do not believe the outcome. Statisticians who will claim that this outcome was impossible by any mathematical doctrine. Naysayers who will cry conspiracy and pick over every frame of video tape showing where wires helped Keith do battle against the steady tug of the Earth. And biochemists who will insist of substance testing and whisper about genetic tampering. Already, rumors of a "twin substitution" have indeed already reached my ears. But to those who would question, I can I only say that as a (then) sober witness to this head-to-head contest, only one outcome was patently clear to me:

Juan lost.

I would like to tip my hat to both competitors who truly rose to the occasion on that fine, sunny day. After 3 straight months of doing burpees every day, I believe that both of you deserve accolades for even considering enveloping this grueling challenge in some sort of time trial context. Y'all done good.

Who Will Be "DFL 2009"?

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First, the WOD.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Hey - look at it this way, you don't have to change bars or the weights between exercises!

Secondly, this will be a great day in the world of CrossFit for at 12:30 at CrossFitNYC's midtown facility, CrossFit Brooklyn's Juan is going to race against CrossFit Virtuosity's Tyler Durden to see who can complete 99 burpees first. While the winner gets all respect due, it is the loser who will be awarded the title "DFL 2009". Stand by for updates as they are presented to this reporter.

Finally, it's Day 14 of the Pullup/Angie challenge! At 105 reps, a buy-in now costs a full Angie plus 5% sales tax.

Rest day == skills day

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For those hard-chargers (who did not drink enough last night) and just cannot wait for the doors to open to do....something, consider working on some of those skills that don't come up very often. L-sits, pistols, handstands, etc - these don't get touched on enough. Or do some grip training with kettlebells, k2e's, etc.

For those who have missed a day or two, come on in and consider doing the above. Or make up a WOD from earlier in the week. Did you do Mary the other day? Then try Cindy.

Day 13 of the Pullup/Angie challenge! That's 91 reps for a total buy-in. I promise, the price goes up tomorrow!
Day 98 of the Burpee Challenge. I believe the Tyler D./Juan G. challenge is still on for tomorrow, no? Place your bets!

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

In other news, Good Sam is attending the South Booklyn Cert and we wish her well.
Does anyone know of other locals who are attending that we should wish good luck to as well?

Finally, for those keeping track at home:
Day 12 of the Pullup/Angie challenge! 78 rep total buy in. Operators are standing by!
Day 97 of the Burpee Challenge. Home stretch!!! Will anyone make it to the end?

Don't be afraid to change partners!

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One of two workouts to choose from today:

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats (aka "pistols"), alternating leg
15 Pull-ups

For those who have not done a full Cindy before, please remember to log your final round count to serve as a baseline measure for your progress in the future.

For those who have done a few Cindy's in their time, consider trying Mary for a contrasting experience and something that can give you an idea as to where your skills are in either the pistols or the handstand push-ups.


Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Free Beginner's Class
Tonight at 7pm, Black Box Brooklyn.

Behold, the CrossFit Brooklyn McCarren Park workout squad of Thea, Moon, & Nicole!
(Not shown but present, Kevin and Craig.)

brooklyn crossfit vs. mccarren park

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Brooklyn Park WOD is today. We know that everyone prefers a field trip to a lazy Rest Day. So everyone meet up at the Box before 7pm. At that time we will be making the trek over. Again this invitation goes to current members, anyone who's made it out to our Free Beginners classes and especially to any first-timers that want to check us out. The workout should be pretty basic, but really fun and will definitely make you sweat. Hope everyone makes it out. Last one to show up at the box has to carry the C2 Rower to McCarren Park.

November Paleo Challenge:
30 days of 'kind of' strict Paleo diet, who's in?

Nicole wants you to get off the Crack
Robb Wolf was a vegetarian, he paleo/zones and so can you
Do not steal from this 68 y/o retired nurse grandma

Limited edition Moon designed Crossfit Brooklyn t-shirts are in and are on sale.

Squat cleans for life

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For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Park WOD is on for tomorrow, so far the weather looks favorable. Since it's gonna be a CrossFit HQ Rest Day, we expect to see everyone out there. Especially all the recent Beginner's Class attendees and any First timers. The plan is to meet at Black Box Brooklyn and head out to Mc Carren Park. I don't need to say that this will be fun but yeah, it will.

Can you has *this* cheeseburger?
Why do we equate genius with precocity?
All Life Uses Same Amount of Energy?
Manly men! Men in tights! Now that is 'old school'.


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Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 080904

Park Wod in the works for this Wednesday, more information tomorrow.

this wod only seems new.

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Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Free Beginner's Class today at 1pm ...warriors, come out and play.

...first shoot your deer.


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Rest Day on the main site today. Erica and Sam will head up the WOD Class and today's Free Beginner's Class at 1pm.

Weekend Schedule

wod for SO1 Joshua Thomas Harris

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"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

News report on Josh Harris's death.

rock on, warrior.

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Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Free Beginner's Class tonight at 7pm don't be shy, it won't hurt much.

Annie and Eva demo different dumbbell split lifts (mov) (wmv)
Sustainable farming on the La Cense ranch, Buy the Beef

Master Corporal Erin Doyle of 3rd Battalion, Princess Patricia's Canadian Light Infantry

wod for Ryan Hummert

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Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

105 Burpees total! If this seems impossible to you (although i assure you it isn't.) You can scale it down to 5 rounds of 15 burpees. This workout will be hard, but you will be fine after it's over (by fine i mean feeling totally kick ass!) So be on time for your WOD Class today if not a little early to get your warm up in and be ready to get some.

Free Beginner's Class This Thursday night at 7pm.


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Today is a CFHQ Rest Day. Since the Manhattan box is doing Burping Fran, come in to find out if we battle it out against midtown for WOD supremacy. Otherwise Court Wing will dish out his own prescription dosage of pain.

Free Beginner Class Today at 7pm

Nun tested, Beer drinker approved
Some Grant Proposals for new scientific Research
The secret lives of magnetic fields. A cool and kind of creepy video representation.

CFNYC members go on a road trip.

pull your own weight and then some.

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

Post loads and body weight to comments.

Compare to 080831.

Free Beginner's Classes
this Tuesday and Thursday at 7pm.

Eco-Gym? I think Spain needs CrossFit.

what can we do with 135lbs??

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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.

Free Beginner's Class Today at 1pm stop by and get your workout on.

Today is She-Ra's Birthday, Happy Birthday Erica!!

Please take one

misstress Barbara (hungover edition)

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Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Excellent Rest Dinner last night. A huge turnout very cool to see the Manhattan and Brooklyn kids mix it up.

Crossfit NYC, rolling 24 deep!

tacocina tonight, 830pm

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Court Wing will be running tonight's WOD Classes along with the Elements Workshop. Please come in and see what the evil doctor has in store for you.

Robb Wolf on Zone Fat Blocks (VIDEO)
Control freaks have a bad name, but they shouldn't.

Question of the day: What is your motivation?

To the heart, tick-tock. ya, dont stop.

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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Brooklyn Elements Workshop started this week. Our next workshop is slated to begin Oct 28th. Yeah, you can sign up but why not come out to one our free classes. Let's see what you're made of first.

Aerialista, Juliana Neves of Cirque du Soleil is in town teaching her craft.

Court W. teaches our Elements Workshops.

This just in, Happy Birthday Tiffany!! When are you going to come visit us already?

Hardy boy wod

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Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (32k)

Post rounds completed to comments.

Healthy Right Up to the Day You're Not

WOD Demo, Eva does Nate

Chief Petty Officer Nathan H. Hardy


Crossfit Journal