July 2009 Archives

Friday 090731

Main Page WOD:

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 090626

CFBK Strength Preference: CrossFit Football
On the minute:

Perform 2 Power Snatches on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Snatches.
*Use a maximal weight. 85% of 1 RM
*For every rep not completed, perform 5 pull ups at the end of the WOD.

Remember, 1 pm lunch time classes are cranking away. Come in for some afternoon work, even if you're running a little late!!!

CFE NYC Saturday Morning at 10AM at McCarren Park Track!!! Rain location B3!!!

Another slate day?

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Thursday 090730

Rest Day on the Main Page. Come on in for skills, make ups, or simply rest. Rest is always important.

Skills-wise, I would like to emphasize kipping today. Pull ups, rings, muscle ups. Stop by for that and other things you would like to polish.


run again

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Main Page WOD:
Run 10 K

Post time to comments.

Compare to 090701.

CFBK Strength Preference - CrossFit Football:
Perform as many rounds as possible in 15 minutes:
3 Power Snatches 135 lbs
6 Box Jumps 24"
Sprint 40 yards

Post the number of rounds completed.

Time is going by ridiculously fast. Run day again. I heavily suggest running. I also suggest doing so in the morning, as it is supposed to be hot. Also, feel free to come by the box for alternate programming, CFE POSE work and/or interval training, skills work, or post run strength and recovery (recommended after long runs by the gurus at CFE).

TUESDAY 090728

Main Page WOD:
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.

Compare to 090102.

CFBK Strength Preference: CF Football
3 rounds for time:
1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs
Post times to comments.

BK Elements #11, M/W @ 8PM starting August 10th


We now have Kegs for strongman type stuff. Thanks to Adam for providing that. Speaking of strongman, remember the Hybrid Competition. Please let me know if you want to do this so I can email Rob and get it set up. I plan to compete. A few others have mentioned it as well.

Torch thought back again. Call that therapist. I get a referral fee every time you do... So in a lot of ways, CFBK was a box that wasn't supposed to be. It started off as a second string temporary space for Manhattan, then was cleaned out by some veteran members that wanted a clubhouse, attracted some attention, was run on loyal volunteerism for a while, and climbed that rocky road to somewhere. Along the way a pretty serious community formed; the kind that can stand tough through no heat in the winter, no AC in the summer, crappy jump ropes, and my, um, unique personality. I've had a lot of things going on in my professional and personal life since I was put in charge of BK. All that goes away when I walk in our dingy little box. I'm always blown away by the system of support and camaraderie we have, bourn out of shared suffering and sweaty screaming. It is inspiring to realize that I'm privileged enough to work, work out with, and help guide people I like, admire, and look up to! Let's keep it going strong!


Manage Twa

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MONDAY 090727

Main Site WOD:
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, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090609.

CFBK Strength Preference: CF Football
Death By Tabata

Perform: Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes.

I have no thoughts today. That should save you the prospective therapy fees you might have been having anxiety over given my recent high-horsing.

We need to talk about us!

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Sunday 090725

Rest Day on the Main Page. Also, for us, a rest day from CFFB Strength Preference. Come in for make ups, resting, skills alternate programming... Also remember, Kurt is in today! Come learn or reinforce Pose! EVERYONE needs to work on their running, except maybe Nick.

So we've, or probably more appropriately, I've been talking a bunch about fielding a competition team next year. Members have been posting some local competitions to the blog! I'll include links below!

Here are some thoughts. As of right now, everyone interested is in consideration for the CFBK 2010 Affiliate Cup Team. Everyone interested should be training as such! Make goals (there's a big list at the box), start working at them, ask questions, do your homework!!! We're gonna get a jump on this thing.

Here's my very broad proposal: from now until Thanksgiving, we get strong! Strength work, getting under barbells, carrying heavy load. Thanksgiving until President's Day: we get powerful: Olympic Lifting, plyometrics, sprints, etc. Presidents day till competition day: we get fast. Full tilt firebreathing. Of course there are skills to be worked all through these periods, and individual needs to be addressed.


Mud Run (we have one team registered, slots flexible. I might register another one)
Strong Man/CrossFit Hybrid - enough people do this, I might build us an Atlas Stone...


Chris C's Barbell Hickey


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Main Page WOD:
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

CFBK Strength Preference: CrossFit Football

8 rounds of:
50 yard sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints
Post fastest time to comments.

Main Pagers: do the wall balls to the brick awning over the garage doors! Yes it is higher! Yes I still want you to do it there!!!

Torch thought: I started CrossFit almost two years ago back in Virginia. That's not a ton of time, but in CrossFit, that makes me ancient. My coach back then told me something day one. The two things you have to put into CrossFit to get results: CONSISTENCY AND INTENSITY! If you come in regularly, rest regularly, and bring the pain each time, you WILL go places! I've made a concerted effort to follow this maxim and it has done things. I bring this up because we all go through peaks and troughs in out training. We all get injuries, go on vacation, have life catch up... We all get scared about coming back.

Come in. Bring the pain. If you're hurt, we'll come up with an alternative. If you're scared, the only thing to do is to face it. Consistency. Intensity.

sometimes untimed is hard

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Friday 090724

Main Page WOD

Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Compare to 090606.

CFBK Strength Preference: Crossfit Football
Perform for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Kettlebell Swing - 2 pood
Sprint 100 yards

Start with 10 Kettlebell Swings. Sprint 100 yards. Perform 9 Kettlebell Swings. Sprint 100 yards. Perform 8 Kettlebell Swings. Sprint 100 yards...down to...1 Kettlebell Swing. Sprint 100 yards.

Post times to comments


Get Down and Around

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Thursday 090723

Main Page WOD:


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.

Compare to 090414.

CFBK Strength Preference: CrossFit Football

"Gorda Fran"

Thrusters, 135#
Pull Ups

Post times to comments.


#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4

Black Boxers in Videos

Kevin P and Chris A are both veteran members that have really been stepping up in helping around the box! Every time either of them are in, you know an awesome example of a strong CrossFitter and a group leader is on deck! Please take a moment to show some love on the blog for these BK boys and all they do to make everyone stronger!!!

chris and nicole.jpg

Kidnapped by pirates

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Wednesday 090722

Rest Day on the Main Page. Come in for make ups, rehab, alternate programming, etc!!! Or REST! Resting is a good thing!!!

#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4

Rest Day Discussion:
So I was discussing the interesting discrepancy in gender dynamics represented at our box, versus other boxes at home and abroad, with a recently-returned member from the bad-old-days on 6th ave. English: why are there mostly guys here when most other boxes sway the other way? He came up with an interesting postulation... The nature of women in NYC generally, and their interest in physical and recreational pursuits, is in part theoretical. "Girls in New York want to meet mister big, not be kidnapped by pirates." So discussion A: is this true? Discussion B: are we pirates? Note: I am not drunk.


Dead Sexy

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Tuesday 090721

Main Page
Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090605.

CrossFit Football

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps 20"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Compare to 042309

Post total time and number of reps to comments.

1pm Lunchtime WODs are up and running. Stop on by!!!


Some training items (not applicable for today!!!): many of you have expressed interest in working strength. I think it's a good idea and maybe even a good theme between now and Labor Day. There are two ways we will approach this. I will begin writing out strength related warm ups, basically 3x3s or 3x5s on given lifts depending on the Main Site programming for the day. Do it first, get heavy, then do the WOD.

Secondly, I'll be posting CrossFit Football programming on the daily blog. I will follow a day behind the site so I don't have to stay awake waiting for posting. If you want to give this a try, understand the mainsite WOD takes precedence in terms of equipment and coaching. Only fairly advanced members that have a particular interest in going heavy should, or more appropriately, will be allowed to do this.

Doug drops down.

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Monday 090720

Run 5 K

Post time to comments.

Compare to 090615.

It's a run day. Please go run. Running is important! If you come to the box for a sub, I pormise you that it will involve running.

Lunch WODs start today at 1pm!


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Sunday 090719
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 090423.

Open for business

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Saturday 090718

Rest Day on the Main Page. Come in for some fun anyway!!!

Manhattan is closed today for the CrossFit Barbell Cert. Brooklyn is not closed. Brooklyn is open from 1pm to 3pm. Contrary to popular belief, a passport is not required to travel from Manhattan to Brooklyn. Shocking, I know...

Also, I'll be running CFE Oriented classes at CrossFit LIC today at 10am and 11am, for those who enjoy getting their workout done earlier. All are welcome!!!

#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4


Ring around the rosie - obvious

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Friday 090717

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 090529.


Rather than the 120/120 sub, we'll cover muscle up progressions for scaling and start getting you moving through that transition!!! This is a skill, and we can always make up the metabolic aspect in a cash out. Although, if you REALLY want to do all those pull ups and dips, I guess that's fine too!!!

Day one at the ranch...

Just Hanging Around

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Thursday 090716

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090118.

#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4

Gym Business: starting Monday, July 20th, BK will be offering a LUNCHTIME CLASS Monday through Friday at 1pm!!! Spread the word!!! Come by if it work for you, or send your friends. Options are a wonderful thing!!!

Also starting Monday, July 20th, Beginners Classes will shift to 8pm!!! I'll have the website hours updated soon to reflect that!!!

BBB Team Competition on August 8th!!! We have a good crowd RSVPed already!!! Sign up!!! Teams will be announced on August 6th. Work Outs will be announced August 7th by 8am!!!

Burning it!

one mean gal

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5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 090403.

Too fast for focus...

Never Rest

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Tuesday 090714

Rest Day on the Main Page. Come in for make ups, skills, or alternate programming. Or don't come in. You're a big kid now...

#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August

Free Beginners Class tonight at 7pm. Tuesday/Thursday Beginners Classes will shift to 8pm starting next week!!! Come check us out!!!

The Affiliate Cup Team is home! Ask Keith, Max, Gabe, Sara, and Davi about the Games!!! Also, if you're interested in getting a taste of team competition, BBB is hosting an IN HOUSE TEAM CHALLENGE on August 8th. RSVP on the blog if you have not already done so!!! More on this and other competitive endeavors to follow!!!

Don't see much of this in NYC...

#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new morning Elements!), starts August 4

Monday 090713

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

Post loads to comments.

Compare to 090528.

Great t-shirt:
puking...it's not just for models anymore

Our affiliate cup team mid-WOD:

Ralph it up

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SUNDAY 090712

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

Post time to comments.

Compare to 090514.

If you are NOT doing GHD sit ups regularly as part of your warm up YOU MUST SCALE THIS WOD... Distended Abdomens are not the way to get introduced to CrossFit!

Free Beginners Class Today. Stop lurking and start kicking ass!!!

This in no way does justice to this hill... two times round was all sorts of fun!

Saturday 090711

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 090621.

So they have wifi on airplanes now

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Sitting here with Max on a plane to Aromas... with WiFi everywhere, now I never have to leave work!!!


Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 090520.

Let's see if someone can break 10min!!!

BK Elements #10, MW @ 7pm, starting July 20th (5 slots left)
BK Elements #11, Tues/Thurs @ 7am, starting August 4th!!!

Chris C. gets long!!!


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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

Post rounds completed to comments.

Compare to 081127.

Clap board back in actions...
...with a childish sense of humor

Pop and swing

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TUESDAY 090707

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

Post time to comments.

Compare to 051111.

Free Beginners class tonight!!!!

Kevin P in DC. photo courtesy of stalkerbook.

Monday 090706

Rest Day on the Main Page. Make Ups, skills, alternates, resting...

Rest Day Dinner this Friday, Taco Chulo in Williamsburg! 7:30pm. RSVP on the Blog!!!


Shoulders? Gone...

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SUNDAY 090705

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 090407.

July 4

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Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Compare to 071219.

10am will the be only WOD today at BBB. There will no be a Beginners Class. If you want to WOD later in the day, Brooklyn members are welcome in Manhattan for no additional drop in today.


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Friday 090703


75 pound Power snatch, 75 reps for time.

Post time to comments.

Compare to 080213.

Rest it Up

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Thursday 090702

Rest Day on the Main Page. Come on in for the Black Box WOD, a make up, skills, or... you know: rest...

BK Elements #10, M/W @ 7pm, starts July 20th!!!

Olympic Weightlifting Seminar #2 (Saturday, July 11th)
NEW! Olympic Weightlifting Seminar #3 (Saturday, July 25th)

Regarding this Saturday, July 4th: there will be a 10am WOD class ONLY. No Beginners, and no afternoon classes. The regular schedule WILL resume Sunday.

Gym Business: beginning next Thursday, July 9th, Thursday evening beginners classes are cancelled indefinitely. We will still be running Tuesday/Saturday/Sunday at their currently scheduled times!



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Wednesday 090701

Run 10 K

Post time to comments.

Compare to 090117.

We will as usual offer alternate programming. It will involve running though!!!


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