May 2009 Archives

lazy sunday

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Sunday 090531

Rest Day on the Main Page! Skills, rests, make ups, alternate programming...

BLACK BOX REST DAY WOD:
5 rounds for time of:
5 Power Snatches @ 135# (scale as needed, talk to coach)
10 Box Jumps 24" box
15 burpees

FREE BEGINNERS TODAY AT 1PM!!!!
CFE AT 3PM HERE AT BBB!!!!

Hop and Drop

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SATURDAY 090530

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090201.

THERE WILL BE NO CFE IN MCCARREN PARK THIS MORNING. TORCH IS OUT OF TOWN!!!

tape your wrists...

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FRIDAY 090529

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 090412.

Yeah, so I was lazy this morning...

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Thursday 090528

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090128.

SIGN UP NOW FOR NEW CFNYC SEMINARS IN JUNE!
Z-Health Seminar with Court Wing (Saturday, June 13th)
CFE Running Seminar (Saturday, June 20th)
Olympic Weightlifting Seminar with Brian DeGennaro (Saturday June 27th)

Kinda like the cigarette after barbara

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Wednesday 090527

Rest Day on the Main Page. Come in for a make up, skills, alternate original programming, punch and pie... well maybe not punch and pie...

Elements #9, W/M at 7pm, starts June 17th! Sign up before this seminar sells out!!!

If a lunchtime WOD were to turn up, how many people would be interested? And what time would you be interested in?

Don't forget the puke bag

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Tuesday 090526

"Barbara"

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

Rest precisely three minutes between each round.

Compare to 090303.

A note on "Barbara." If you love your trainers, bring your own watch today. Life sucks for us otherwise!!!

BK Elements#8 Wed/Mon @ 7pm, starts May 27

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100 miles is, um, long...

memorial day

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Monday 090525

Run 5 K

Post time to comments.

Compare to 090408.

Hoilday Hours - Open Gym 11am to 2pm! Stop on by for some alternate programming!

Total - no not the cereal

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SUNDAY 090524

"CrossFit Total"

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

Post total to comments.

Compare to 090410.

Tomorrow is Memorial Day and BBB will be having reduced hours. They will likely be Open Gym between 11 am and 2 pm. Please consult the blog tomorrow morning to confirm...

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Rest them quads

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Saturday 090523

Rest Day on the Main Page.

Skills, alternate programming, rest. Up to you!

CFE NYC Today @ 10 am. McCarren Park!
Sunday @ 3 pm at BBB!!!

Free beginners class today!!! Check us out!!!

And the Michael cycle starts again...

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FRIDAY 090522

"Michael"

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

Post time to comments.

Compare to 090424.

Words somehow fall short

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Thursday 090521

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post time to comments.

FREE BEGINNERS CLASS TONIGHT!!! COME ON BY AND TRY US OUT!!!

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Let's avoid doing this, if at all possible.

run squat run

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WEDNESDAY 090520

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 081107.

BK Elements#8 Wed/Mon @ 7pm, starts May 27

CFE NYC TODAY IN MANHATTAN - 6:45 AM
SATURDAY 10 AM MCCARREN PARK TRACK
SUNDAY 3PM - BBB

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Milling about

Rest them legs

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Tuesday 090519

Rest Day on the Main Page.

Come in for some make up WODs, original programming, or skills! Or don't come in! It's your life.

FREE BEGINNERS CLASS TONIGHT. STOP ON BY AND CHECK US OUT!!!

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Food coma on a post WOD cheat meal!

Tall and light wins the race

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Monday 090518

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 060722.

BK Elements#8 Wed/Mon @ 7pm, starts May 27

Sunday 090517

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

FREE BEGINNERS CLASS TODAY AT 1PM!!!
CFE NYC TODAY AT 3PM HERE AT BBB!!!

BK Elements#8 Wed/Mon @ 7pm, starts May 27

Note to the members: you will notice that some of the lifting platforms have been repositioned. This is because, due to the drop-heavy cycles we've been getting lately from HQ, some of our neighbors have expressed concern. I don't think anybody here has been dropping excessively, but in the interest of being good neighbors, I thought we should take some action.

Therefore, please relegate any particularly drop-heavy lifts to the rear-most platform. This is positioned in the middle of our poured concrete floor and is the furthest from our basement area - and thus absorbs the impact better. Also, please excuse the displacement of the big orange mats. I'm going to sort out a permanent place for them this week! Thanks a lot!

pull and flip

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Saturday 090516

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080508.

CFE NYC at 10am today AT THE BROOKLYN BOX! Weather looks threatening, so lets me here and then figure it out.

Rest day dinner at the Half King

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Friday 090515

Rest Day on the Main Page. Come in to get skills, make up a WOD, or to do the badness that Court throws your way!

Rest Day Dinner at the Half King - 23rd and 10th in Manhattan. Starts around 7:30. Come on by!

CFE Saturday at 10 am AT THE BROOKLYN BOX. Weather forecasts are iffy, so we'll meet at the box and go from there!

Our own Keith Zeier's Ultra Marathon is this weekend. He is running to benefit the Special Forces Warrior Foundation. Please sponsor him and give him a shout on the blog!

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if you never thought you had abs...

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THURSDAY 090514

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

Post time to comments.

Compare to 090331.

FREE BEGINNERS CLASS TONIGHT!!!

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Chris just can't contain himself over pull ups!

The longest 20 minutes ever

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Wednesday 090513

"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 choice of girls and rounds completed to comments.

Compare to 090209.

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Alex F. who has left us for greener pastures. Good luck in LA!

Clean it up

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Tuesday 090512

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

FREE BEGINNERS CLASS TONIGHT! STOP ON BY AND SEE WHAT WE'RE ALL ABOUT!

CFE this week:
Tonight, 6:30pm @ Columbus Circle, Central Park
Wednesday 6:45am @ Black Box Manhattan
Saturday 10am @ Black Box Brooklyn
Sunday 3pm @ Black Box Brooklyn

no rest for the wicked

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Monday 090510

Rest day on the Main Page

Again: rest, skills, make up, alternate programming. You're the boss today!

BK Elements #7 starts tonight and still has slots. Sign up now!

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Luke F. in quiet repose

Squatters rights

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SUNDAY 090510

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

Post loads to comments.

Compare to 090203.

BK Elements #7, MWF @ 7pm, STARTS TOMORROW. SIGN UP NOW!

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Double push press action!

Hit the road

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Saturday 090509

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090326.

graceful

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Friday 090508

"Grace"

135 pound Clean and Jerk, 30 reps

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

Compare to 080918.

Thursday 090507

Rest day on the Main Page.

Like every other rest day, you can come on in and make up a WOD, or get some skills! Black Box rest WOD will be listed on the comments!

BK Elements #7, MWF @ 7pm, starting Monday. Slots still available. Sign up now!

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What goes around...
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comes around!

Push... Jerk...

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WEDNESDAY 090506

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090225

Elements #7, MWF @ 7pm, starting May 11th

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Elements class #5 grads - Chris, Rachel, Brook, and Darren!

pull like you mean it

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TUESDAY 090505

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 090319.

FREE BEGINNERS CLASS TONIGHT AT 7PM!!!

CFE Tomorrow Night in Central Park! 6:30 by the Columbus Circle Newsstand!

Elbows to the sky

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MONDAY 090504

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

Post loads to comments.

Compare to 090325.

CFE NYC Schedule:
Tuesday @ 6:30 pm - Central Park
Wednesday @ 6:45 am - Manhattan Box
Saturday - CANCELLED FOR CFE NYC SEMINAR
Sunday @ 3 pm - Brooklyn Box

BK Elements # 7, MWF @ 7pm, starting May 11th. Sign up HERE!

Our own Keith Zeier - Keys 100 Mile Ultra - pre-race video

Rainy Rest

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Sunday 090503

Rest Day

Come in and make up a WOD, get some skills, or this:

Black Box Rest Day WOD:
Three rounds, 21-15- and 9 reps, for time of:
135# overhead squat (95# for women)
burpee pull-ups

Hero

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SATURDAY 090502

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

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Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine)

CFE today at 10am in McCarren Park!
FREE BEGINNERS CLASS TODAY AT 1!!!

A lotta tabata

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Friday 090501

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 081130.

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