March 2009 Archives

Goodbye Core...

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TUESDAY 090331

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090126.


Brooklyn Elements #5 - MWF @ 7pm, Starting April 13th (slots still available)


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Monday 090330


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.

Compare to 090130.

Remember, tonight begins the 6, 7, and 8pm WOD schedule!

Can't solve this with words!

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SUNDAY 090329

"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.

Compare to 081231.

Remember, starting tomorrow evening WOD classes shift to 6pm, 7pm, and 8pm.

Parting is such sweet...

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Saturday 090328

Rest Day on the Main Site

Keep your eyes posted on the comments section for the Black Box Rest Day WOD! Of course you can make up a WOD from the prior cycle or get some skills!

Also, B3 coach Erica Webster will be leaving us for a few weeks. She is going home to Washington State. Don't worry though. She'll be back later in the spring to smoke us all...


When they don't look bad on paper...

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FRIDAY 090327

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.

This kinda thing makes Erica queazy.
Happy Birthday Thea!

Pump them Crazy Legs

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Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.


Brooklyn Elements #5 - MWF @ 7pm, Starting April 13th

Remember, starting next Monday, evening WOD classes shift to 6pm, 7pm, and 8pm. Also, is anybody interested in a lunchtime or afternoon WOD at BBB? Speak up if you are!

Kevin gets some air back in the old days!

Wednesday 090325

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090222.

Rest When You're Dead!

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Tuesday 090324

Black Box Rest Day WOD

"Tabata What?"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are ring dips, and finally, the last 8 intervals are knees to elbows. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Brooklyn Elements #5, M/W/F @ 7pm, Starting April 13th (5 slots left)


Craig and Nicole at Friday's Rest Day Dinner

Belly Up!

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Monday 090323


For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

More business stuff. As mentioned earlier, starting this week, Beginners Classes are shifting from Monday and Thursday to TUESDAY and THURSDAY at 7pm. The class schedule calendar will be updated to reflect this... as soon as I figure out how to do that...

Starting next Monday, March 30th, evening WODs will shift to 6pm, 7pm, and 8pm, which adds a class.

And lastly, Brooklyn will be offering regularly scheduled elements M/W/F beginning on Monday, April 13th. These regularly scheduled elements are offered at a reduced rate of $250. Click the link below to sign up!

Brooklyn Elements #5 M/W/F @ 7pm, starts April 13th

ryan rowing.jpg
Ryan tugs away

Wow... it's not for time?

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Sunday 090322


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 081125.

Dead Tired

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For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Compare to 070202.

Rest up... or make Murph up

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Friday 090320

Rest Day on the Main Site

Black Box WOD
5 rounds for time of:
15 one-arm KB high pulls L&R ea.
10 single leg DL L&R ea.
10 Box Jumps

Rest Day Dinner tonight at Le Barricou at 7pm. Please reference Jeff for details.

Unnecessary? Quite.

[insert clever title here]

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Thursday 090319

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

Hmm... ideas for grip cash outs?
More thoughts
Okay... this is all about Ivan Ivanov

What is Kurt trying to communicate right now?

Monday March 18th

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Wednesday 090318

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

Post loads to comments.

Compare to 081216.

Starting next week, weekday Beginners classes will shift from being held Monday and Thursday to Tuesday and Thursday. The time will remain 7pm. Saturday and Sunday Beginners will remain at 1pm.

REST DAY DINNER THIS FRIDAY at Le Barricou in Williamsburg. Tight lycra pants not required... or even at all condoned. Who needs basketball and BSG anyway?

Another Blatant Appeal: please review us on Yelp!
Greatest website... ever

chris and nicole.jpg
Chris celebrates Nicole's misery... I mean triumph. Yeah, triumph.

Pog Mo Thon

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Tuesday 090317
St. Paddy's Day!!!


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.

Compare to 090101.

Yep, we're in Ireland too!


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8am classes are here!

Rest Day on the Main Site

This Friday, March 20th, is a rest day Friday. In keeping with some old and hallowed traditions, B3 is proposing a rest day dinner in Williamsburg. Who's in? Thoughts on where we should go? Are the "squats and milk" t-shirts considered classy in mixed company?


Nicoles B-Day.jpg
Black Boxers out and about for Nicole's birthday! Don't we clean up nice?

Who Needs Shoulders Anyway?

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Sunday 090315 (56)


21-15-9 reps of:
Handstand push-ups
Ring dips

Post time to comments.

Compare to 071007.

And remember, 8am classes start tomorrow!

Saturday 090314 (55)

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Compare to 080809.

Bears in the Hoods

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As per Sunday's post, we're now not only offering make-ups of previous WODs from the cycle on Rest Days such as today, we're also offering original Black Box programming.

Today's Black Box WOD is the following:

Thursday 090312

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2 reps of the following three movements:

* barbell deadlift

* dumbbell hang power clean

* dumbbell thruster

Use a 10-rep-max deadlift weight for the deadlifts
Use two dumbbells that add up to 1/3 of your bodyweight for the cleans and thrusters

Effective Monday, March 16, we will be adding a weekday (Mon-Fri) 8:00 AM WOD at our Brooklyn location. Mark your calendars!

Wednesday 090311 (53)

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

Compare to 030710.

All we need is a vat forge in the basement!
What the hell, do it all for time
Steve Cotter being...Steve Cotter

Speak up!

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From Court, Hari, and Josh:

Over the last six months, CrossFit NYC has experienced considerable growth. During that time, we've focused most of our attention on our Manhattan location, while our Brooklyn location has been sustained primarily through the extraordinary efforts of a small core of coaches and members. We are extremely grateful.

Now that Manhattan is functioning reasonably well, we're able to turn more of our attention to Brooklyn. This will likely result in a considerable number of improvements for current and future members. To succeed, Brooklyn needs to become a full CrossFit facility with more classes, better amenities, and better member support.

Bringing Brooklyn to its full potential requires a full-time operations manager--someone who not only lives and breathes CrossFit, but who can also make growing the Brooklyn facility a full-time job. Based on a number of factors--high among them the very positive member feedback on his coaching--we have selected Kevin "Torch" Williams. For those of you familiar with the Manhattan operation, you can think of Torch as the counterpart to Allison. Both are responsible for pretty much anything and everything that happens in each location's day-to-day operations, and both have the authority to get things done. The three of us meet with Allison each Friday morning, and as of this past Friday, Torch has become part of that weekly meeting.

Though there will be some changes to the teaching schedule, it is likely that all of our current coaches will end up teaching at least as many, if not more, classes as they do now. Over the last three months, we have more than doubled the number of WOD classes in Manhattan, from 22 to 46. We expect a similar growth spurt in Brooklyn.

To that end, one of the first questions we would like to ask is at what time our members would like to see those added Brooklyn WOD classes:

  • Weekday 8:00 AM WOD

  • Weekday 9:00 AM WOD

  • Weekday 12:30 PM WOD

  • Weekday 6:00 WOD

  • Weekday 8:00 WOD

  • Weekend 11:00 AM WOD

Please tell us which of those additional class times you would most value.

Tuesday 090310 (52)

"CrossFit Total"

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

Post total to comments.

Compare to 090124.

Torch teaches the muscle-up at our Carnival of Skills last January. Photo courtesy of Keith.

Monday 090309

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 080121.

Work. Play. Reset.

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Friday 090306


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

WOD music suggestions
It's kind of a sick relationship...

Under My Barbar(ella, ella, ella...)

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Tuesday 090303


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.

Compare to 090125.

At Least It Isn't 3,000 KB Swings...

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Monday 090302

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

Post loads to comments.

Compare to 090210.

nail inspection.jpg
Apparently, Jeff Martone insists on a nail inspection before touching the kettlebells...


moon game face.jpg
Mighty Moon...

torch game face.jpg
Torch (more than that hair gets red!)

photos: Keith W.


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