Wednesday, 31 December 2008

"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)

Add your points and post them to comments.

Compare to 11 November 2008.

PLEASE NOTE - WE WILL ONLY HAVE ONE CLASS TONIGHT THAT STARTS AT 6:00.

Also, we will be running on the normal weekday schedule tomorrow - that is, 6:30 and 7:30 WOD classes and our 7:00 Beginner's Class. Kick off the New Year right with a good workout that keeps you at the top of the Black Box 2009 workout challenge.

Finally, welcome Bee to the ranks of those who have completed Elements. Reminder, Elements at Brooklyn has a very flexible schedule. Ask an instructor for details.

Monday, 29 December 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

We just did this on 29 Oct 2008, so you should have an idea as to what approximate weights you can use. Post what you did today and compare to a couple months ago.

And now, I would like to take a moment to reflect on a period of time that we may likely refer to as "The Ice Age of Brooklyn". It was the best of times, it was the coldest of times, but - National Grid willing - those times have come to an end. Because....

This will allow people to come on down to the gym and do crazy stuff like:
- take OFF winter clothes when you come in to work out!
- stop huddling in front of the propane heater like railyard hobos around a barrel fire!
- no more "put your tongue against the pullup-bar" double- and triple-dog dares!

So come - bask in the glory that is warmth. And bring a friend. Bring two - we've got the space.

Saturday, 27 December 2008

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

Post rounds completed to comments.

Compare your time to 20 October 2008.

Friday, 26 December 2008

Ok, Christmas Eve and Christmas Day we understand, but deep down you just will not feel right if you convince yourself that Boxing Day is worth yet another day off. So come on in and see what Court has in store for you!

Wednesday, 24 December 2008

While the workout from the main site consists of back squats in 5x5 config, unfortunately, the gym just does not have enough certed and insured instructors in-town and available to confidently provide coverage today and/or tomorrow. Since what we definitely do not want to happen is to have a situation where members are standing outside in the cold (...as opposed to standing inside in the cold, I guess - really, we're working on that), we are going to consider ourselves closed today and tomorrow.

On the plus side, this is a great chance to check out all the new gear at the Midtown branch today. Tomorrow though, you are kinda SOL as both facilities are closed. However on Friday (Official CrossFit Rest Day), both gyms will be making up Thursday's workout.

So yeah, please do enjoy the holiday. Or, if this is not your holiday, please do enjoy the movie (I strongly recommend Let The Right One In as a fantastic holiday choice....I mean, there is a lot of snow! Seriously tho, even if my personal recommendation means nothing, a 97 on Rotten Tomatoes - better than Slumdog Millionaire, which is also good - tells you this flick is not to be easily dismissed or ignored.) and Chinese food.

Tuesday, 23 December 2008

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Runners - be sure to check your path in advance to make sure you have plotted out one of the ice-free paths to run. Your coordination, agility and will-to-live will suffer in the 4th and 5th round.

Also, we have been given license to online publish a selection of the fine prints that were on display at the MoMA this past fall. The exhibition, called "CrossFit Brooklyn: The Sweat of the Angels" ran from August 3rd until it closed last week.  The show had been held over twice due to its popularity among those for whom sweat is more of a concept than an actual tangible entity. Michael Kimmelman, Chief Art Critic of the New York Times is said to have simply and repeatedly remarked "Visceral!" when he perused the works. Behold:

Title: The Creator And That Which Is Created - An Examination of The Expressive Chain.
Artist: Missing. (I mean, like getting close to on-a-milk-carton missing! Come back!!!)
Medium: Rubber, Multiple merocrine sweat gland excretions

Title: Following The Removal Of The Curled Up Ball That Was Nicole.
Source: Nicole W. in what is now accepted to be her 4th artistic phase.
Comment Following Creation: "What....day is it?"

Title: Untitled #23
Photographer: Unknown guy at CrossFit Charlotte cert.
Influences: Early, sweaty Bansky.

Monday, 22 December 2008

The main site declares a rest day....

This is the last rest day before Christmas....

This can only mean one WOD....

The 12 Days of CrossFit.

One Handstand Pushup

Two Rocking Pistols, One Handstand Pushup

Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Twelve Kettlebell Snatches, Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup.

Post time to comments.

Sunday, 21 December 2008

The main site offers us the following:

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

OR

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

Post your dance partner and how you did to the comments.

There have been some exciting improvements underway at the gym over the last few days. Infrastructure improvements, reorganizations, cleanups and new equipment have been delivered. As a result, those who wish to participate in the later-hours "open gym" format may have to make certain allowances. All should be (somewhat) back to normal starting on Monday. Thanks for your patience!

Saturday, 20 December 2008

While the main site says:
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Last night's snow/rain combo is probably making for some unattractive running conditions, so instead just do whatever the nice Sam and Erica tell you to do!

Friday, 19 December 2008

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

3 Steps to happiness:
1) Post your time in the comments.
2) Compare to your 18 October 2008 time.
3) Bask in pride and glory.

Thursday, 18 December 2008

Seeing as it's a Rest Day and a Thursday, you'll just have to come on down and see what magic our Starting Strength-leaning instructors Justin and Jack Bauer have in store for you.

Post amount of Advil taken to comments.

Wednesday, 17 December 2008

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

What the frak is a hip extension? Here ya go!

Tuesday, 16 December 2008

Split Jerk 1-1-1-1-1-1-1 reps

Loads should be approximate to our recent push jerk session.

Post those weights to comments.

Monday, 15 December 2008

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Sunday, 14 December 2008

(A much-needed) Rest Day. Thanks to CrossFitNYC for throwing a great Holiday Party last night! Also, thanks to all that is good in the world for NOT having Tabata Shots this year!

Saturday, 13 December 2008

Run 10 K

Post time to comments.

Friday, 12 December 2008

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post your super-low times to the comments.

Thursday, 11 December 2008

"Nasty Girls"

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

Post time to comments.

Compare to 29 August 2008.

In other news, MoonTech Labs has completed the first part (generally known as "How can we build it?") of solving the butterfly kip limitations we have with the current pullup rig. To this end, we have finally released a prototype of an add-on mod that should help. Behold...

Now before everyone and their weight vest rush out to give it a shot, I would like to ask to speak to any and every person who wants to use this. I am around a lot so this should not be a difficult task. While I believe the system is fundamentally safe enough to use by anyone (I did kipping pullups on all 4 individual arms as a part of the testing and it doesn't budge) , I still have some minor concerns about how a little unintended misuse could go a long way. Also, finally I have some specific steps in mind that should be taken to minimize any problems that could happen. All of these thoughts and concerns are not unique to this particular project but are simply represent the second part of the MoonTech Labs building process, best known as the "How can I break it?" phase.

Wednesday, 10 December 2008

Sam and Erica will present you with a custom* workout to suit your needs and abilities**.

Post results in the comments section!

Also, let's not forget that we've got a big event coming up this weekend...

The CFNYC Holiday party. If you haven't been to the Black Box 2.0 then this is a great time to walk in and tour it while drinking something other than water. If you're a member, come on by. If you're in Elements, come on by! If you're thinking about joining, consider the membership fee to be a steep cover charge with a free gym membership thrown in!

Key Details:
Time: This Saturday, December 13, 2008 at 7:00pm-midnight
Location: 25 W. 26th St., third floor (between B'way & 6th Ave.)

Just so there's no confusion, we here at CrossFit Brooklyn will be using the Brand X CrossFit system of evaluating the number of drinks you should accept from Jack "CF's Original Bartendaz!" Bauer if you want any chance of remembering anything important like why you woke up in a prepaid cab heading to Philly while wearing just a sombrero on your head and lifting shoes on your feet....um...for example.

Big Dawgs: 1.5
Pack: 1.1, with a spotter.
Puppies: 0.6
Buttercups: "I'll just have a Sprite - no ice."

* "Custom" in this context means applied to everyone.

** - Think....Nietzsche.

Tuesday, 09 December 2008

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

For Time.

If you find that you cannot do enough double-unders within a reasonable amount of time, the typical jump-rope sub is 10 singles = 1 double.

If you find that you cannot do any double-unders then congratulations! You have discovered something you need to work on in the warm-ups!

Post time to comments.

Monday, 08 December 2008

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads, form anecdotes to comments.

Sunday, 07 December 2008

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Record the number of total and partial rounds completed and share with the class.

Saturday, 06 December 2008

Today is the day to let those thighs repair themselves. Just remember, they will come back stronger!

Friday, 05 December 2008

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time and links to pictures of muscle up damage to comments.

Thursday, 4 December 2008

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

As posted by CrossFitNYC:
Note: There was some confusion on the main site as to the specifics of this WOD. Coach Glassman clarified by commenting the following: "10 steps total. 1 dumbbell for lunging. Same single dumbbell for swinging. Carry for lunging as comfortable/able."

Wednesday, 03 December 2008

"Fran"

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

Throw up that awesome time to the comments!

Compare to 15 September 2008.

Last month's pullup ladder WOD.

Tuesday, 2 December 2008

Official rest day? Yes. But let's see what we can do with that SEAL workout that midtown did last week.

Court is out of town, so it will be a repeat performance by Moon today. Come on down and keep me company while we still have propane!

Monday, 01 December 2008

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

Yesterday was Juan's birthday and...well, he got to do all sorts of awesome stuff! Any caption ideas?