THURSDAY 090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 090129.
BK Elements #7, MWF @ 7pm, starting May 11th (5 slots left)
Sign up for our May 9th CrossFit Endurance Seminar! Learn to train less and run faster!
afternoon update: Everybody wish Torch a HAPPY BIRTHDAY!!!
Wednesday 090429
Come in to make up a WOD, to get some skills, or:
Black Box Rest Day WOD:
Deadlift progressions (40 minutes). Both standard and single-leg deadlifts. Intensive positioning and corrections, including limited group evaluations. Emphasis on form over load. Warm-up and finisher to be determined by instructor.
BK Elements #7, MWF @ 7pm, starting May 11th! Sign up now and reserve a spot!
CFNYC CFE Seminar Saturday, May 9th -- all day
$150for members, $175 for non members
Cap at 20 people
The Seminar will:
Evaluate your current running technique:
Overall Posture
• Head, Eyes & Shoulder Position • Arm Swing
• Hand Position • Stride Length • Stride Frequency
• Gait • Pronation • Foot Position • Foot Angle
Discuss proper technique
Review and Execute running drills
Video analysis
Discuss programming: how to combine CrossFit and CrossFit Endurance and how Less is More!!!!
Train Less, Go Faster!!!
Monday 090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Post time to comments.
BK Elements #6 start tonight. Slots still available. Sign up now!
CFE Schedule:
Tuesday @ 6:30 pm. Manhattan Box
Wednesday @ 6:45 am. Manhattan Box
Saturday @ 10 am. McCarren Park Track
Sunday @ 3 pm. Black Box Brooklyn
SUNDAY 090426
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Post time to comments.
Ryan in Cancun
Saturday 090425
Come in to make up a WOD or get some skills. I'll be teaching some KB work today. Also, there's this:
Black Box Rest Day Workout:
"Battle Buddy Bar"
4 Rounds for Time
40 Front Squats
40 Hang Power Cleans
40 Push Jerks
200 Jump Ropes
Done with a partner, sharing a 95# bar (or scaled down in weight as needed). Only one person can work at a time. Bar cannot touch the ground. Both must do half the work (20 reps of each exercise and 100 jump ropes per round).
Post chosen workout and time or weights to comments.
FREE BEGINNERS TODAY AND TOMORROW AT 1PM!!!!
CFE TODAY AT 10 AM IN MCCARREN PARK. 3PM TOMORROW AT BBB!!!
Friday 090424
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 081228.
CFE tomorrow at 10am in McCarren Park!
Tell your friends to sign up for elements! New class starts Monday!
THURSDAY 090423
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
Post time to comments.
Compare to 081219.
Nick gets ready for it.
Wednesday 090422
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090302.
Brooklyn Elements #6, MWF @ 7pm, Starting April 27th (4 slots left)
Brooklyn Elements #7, MWF @ 7pm, Starting May 11th
Our very own Keith Zeier is running the Keys 100 Ultramarathon this May to benefit the Special Forces Warrior Foundation. Keith is a veteran of Marine Special Forces, and an all around Firebreather. Sponsor him here!!!!
Jeff working hard to keep that burger down.
TUESDAY 090421
Rest Day on the Main Site.
Come on in to do some alternate programming or to get some skills work!
Reminder: the schedule section for the BK page is being updated. WODs 8am, 6pm, 7pm, 8pm. Elements MWF @ 7pm, Beginners T/Th @ 7pm.
Gymnastics Cert at West Point! Sign up if you want to roll around!
And now, story time. This weekend, some members decided to, um, come up with their own WOD. The result was as follows:
"Storming the Castle"
As a team for time:
2 rope ascents each
21 sledge hammer strikes each
400m run while consuming 2 Whitecastle burgers (one out, one back)
Following is documentation of the event.
MONDAY 090420
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090313.
Elements # 6, MWF @ 7pm, starting April 27th
Elements #7, MWF @ 7pm, starting May 11th
Today is Keith's 23rd birthday! Please respond accordingly...
Keith pictured second from left. And YES! ALL WE DO AT BROOKLYN IS OVERINDULGE AND WORK OUT!
Sunday 090419
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 081225.
Friday 090417
Black Box Rest Day WOD
Skill work on the dip from the pull, the rack, and the press.
Progressions and intensive corrections, 30-40 minutes.
Warm-up and finisher WOD to be determined by instructor.
Other skills work up for negotiation (in the morning at least)!
Rest Day Dinner tonight at Radegast Biergarten in Williamsburg. Some more committed enthusiasts are getting there at 6pm. Bulk closer to 7:30pm.
CFE tomorrow at 10am in McCarren Park. Come on in and start learning how to run better. Also, bring a friend!
Thursday 090416
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Free Beginners Class tonight at 7pm!
Wednesday 090415
"Helen"
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.
Compare to 090301.
Brooklyn Elements 6&7 are coming up. Sign up now!
Reminder -- Class schedule is being updated. Right now we have WODs M-F at 8am, 6pm, 7pm, 8pm. Elements MWF @ 7pm. Beginners T/TH @ 7pm
Some strong morning times today in the rain!
TUESDAY 090414
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
FREE BEGINNERS CLASS TODAY AT 7PM. STOP LURKING AND COME ON BY!
CFE Tomorrow at 6:30pm at the Manhattan Box
Wednesday at 6:45 am at the Manhattan Box
Saturday at 10am at the McCarren Park Track
Sunday at 3pm at the Black Box Brooklyn
Brooklyn Elements #6, MWF @ 7pm, Starting April 27th. Click and sign up!
Cheating hard after the Saturday WOD
Monday 090413
Rest Day on the Main Site but come on down to the Black Box to either make-up one of the last 3-days'-worth of WODs or do our own creation:
Black Box Rest Day WOD:
Partner Workout!
Teams consist of two partners.
* One partner does 15 one-arm kettlebell swings each arm while the other gets as many burpees as possible during swings. Record burpees.
Then each partner carries other partner in a fireman carry down & back the length of the gym. Switch.
* One partner does 15 one-arm kettlebell push presses while other partner gets as many pullups as possible during push presses. Record pullups.
Then each partner wheelbarrows other partner down & back length of the gym. Switch.
* One partner does 15 one-arm kettlebell high pulls while other partner gets as many air squats as possible during high pulls. Record squats.
Then each partner inverse wheelbarrows other partner down & back the length of the gym. Switch.
Switch roles for a second round.
For time and bodyweight reps.
You can also come in and make up a WOD, or work some skills!
SUNDAY 090412
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090202.
CFE today at 3 at B3 (Black Box Brooklyn)
SATURDAY 090411
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090215.
CFE WOD TODAY AT 10AM AT B3! Not going to the park because of rain
TOMORROW @ 3PM AT B3
Friday 090410
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090310.
Thursday 090409
Rest Day on the Main Site
Feel free to come in and get some Black Box Rest Day programming!
Just a reminder, WOD classes are 8am, 6pm, 7pm, and 8pm on weekdays. Are calendar is going to get updated soon, as in office speak "soon."
CFE in Brooklyn!
Saturday, 10am at the McCarren Park Track!
Sunday, 3pm at B3
TUESDAY 090407
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 090206.
CFE this week!
Tuesday @ 6:30 pm in Central Park, Columbus Circle entrance by Newsstand
Wednesday @ 6:45 am at the Manhattan Box
Saturday @ 10 am at the McCarren Park track
Sunday @ 3pm at B3
Back in action
MONDAY 090406
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090226
Brooklyn Elements #5, MWF @ 7pm, starting April 13th (2 slots left)
Brooklyn Elements #6, MWF @ 7pm, Starting April 27th (wide open)
We also offer elements one-on-one for those with irregular schedules
Sunday 090405
Rest day on the main site.
Black Box Rest Day WOD
"The CF Football Bear"
3 Total Rounds:
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 times complete:
7 Pull Ups
Rest 3 minutes between sets
If the weight is dropped this constitutes a miss...coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups.
Post weight used and number of misses to comments.
SATURDAY 090404
Hang power clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Park WOD at 10am in McCarren park. Admittedly short notice, but come by and give it a shot!
FREE BEGINNERS AT 1PM!!!!
FRIDAY 090403
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 080416.
THURSDAY 090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 051106.
FREE BEGINNERS CLASS TONIGHT!!!
Brooklyn Elements #5 is filling up. Only three slots left. Sign up if you're interested!
I'm going to pose the question again. If we were to do park WODs on a regular basis, when would you like to see them?
Getting ready for "Murph"
Wednesday 090401
Rest Day on the Main Page
Brooklyn Elements #5, MWF @ 7pm, Starting April 13th (4 slots left)
So... question: if we were to have a regular park work out, when would you think is best? Speak up!
