August 2009 Archives

Say hello to Suzie

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Monday 090831

Rest Day on the Main Page and thus Rest Day here. Come in for make ups, skills, alternate programming. All that jazz!!!

BK Elements #12, MW @ 8PM, Starts TONIGHT!!! SLOTS STILL AVAILABLE!!!

CrossFit NYC Growth Plans For 2010; From the Owners

Over the next year, we hope to double our locations, resources, and membership. We will be moving from the current Brooklyn facility and will be planning for a second Manhattan location. The new boxes are expected to meet the following parameters:

* Minimum 5000 square feet ground floor and/or basement space
* Better locations (i.e., not in office buildings)
* Reliable secure parking (Brooklyn)
* Full bathrooms and showers
* Sufficient resources to handle two or more simultaneous WOD classes
* Target move-in date for Brooklyn: Winter 2010
* Target move-in date for Upper West Side: Fall 2010

The recession offers us an opportunity to secure better locations. Several gym chains are currently in bankruptcy, so we expect to find appropriate sites at rents that make sense. (If you see possibilities, email us at infoATcrossfitnycDOTcom.) Even in a bad economy, people will pay for value, and in the next year, we intend to increase significantly the value we provide to our members.

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Brett shoulders Suzie!!!
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So do I

Pull heavy

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Sunday 090830

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 081006.

something clever

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Saturday 090829

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 061105.

CFBK Strength Preference: CF Football

For time:

Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows

Post times to comments.

BK Elements #12, MW @ 8PM, Starts MONDAY!!!

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Push up, pull down

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Friday 090828

Main Page WOD:

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

CFBK Strength Preference: CrossFit Football:

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 135 lbs
7 Supine Ring Pull Up
9 Box Jump 20"

Post total rounds to comments.

BK Elements #12, MW @ 8PM, Starts MONDAY!!!

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Dan B after his 3.5 mile swim across the Great South Bay from Sayville to Fire Island!!!

rest day thursday

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Thursday 090827

Rest Day on the Main Page and Rest Day in BK as well!!! Come in for skills, make ups, companionship, beer... whatever you fancy. Or don't come in. Ya'll probably see more of me than you ever wanted to, as it is...

BK Elements #12, MW @ 8pm, Starts MONDAY!!! Sign Up Now!!!

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Repping the level 1

20 minute theme

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WEDNESDAY 090826

"Nate"

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 090708.

CFBK Strength Preference: CF Football

15, 10, 5
Hang Power Snatch 135 lbs
Box Jumps 24"
Pull Up
Post times to comments.

BK Elements #12, MW @ 8PM, Starts August 31!!!

The last two days have been pretty cool days to coach. EVERY member of EVERY heat of the WOD wound up on their backs, making sweat angles, gasping for air. I'm really proud of that. That's how EVERYONE should look after EVERY workout, and the BK kids have been moving that way!

"Firebreather" is a term that gets thrown around in the greater CF lexicon, and is one that has a couple interpretations. Generally, we use it to describe a box's top athletes; the guys and gals on the top of the scoreboard. I tend to think about it a little differently. The difference between a good Crossfitter and a great Crossfitter is that a great Crossfitter knows that they always have one more rep. They put their fitness on the line on every workout, embracing the pain they know will come with it. Firebreathers put themselves on the ground EVERY workout, whether they are capable of a 2 or a 10 minute "Fran." Lets everybody breath fire, every day!!!

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who needs hips?

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Tuesday 090825

Main Page WOD:
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 to 090625.

CF BK Strength Preference: CF Football:
Complete for time:

21, 15, 9

Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

I'm considering running CFE NYC this Saturday at 10am in McCarren Park. There is a good chance that, depending on how next Monday goes, this is the last time I will be able to do this. If anybody is interested, please post on the blog or let me know. I'll only show up if somebody RSVPs.

Short Cycle

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Monday 090824

Main Page WOD:
"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 090727.

CFBK Strength Preference: CF Football:
Complete 3 rounds:

You have 2 minutes to complete the following:

Complete the cycle 5 times with 135 lbs of:
Power Clean
Thruster
Back Squat
Rack Jerk

Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.

Rest 2 minutes between rounds.

*You have to complete each round in 2 mintues to count it completed.

Post total rounds completed to comments.

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

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Court's Big Day!!!

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Sunday 090823

Rest Day on the Main Page!!! Rest up, make up, learn running with Kurt!!! Anything!!!

Also, today is Court and Morgan's wedding! Please leave a congrats on the blog.

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Maid service

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Saturday 090822

Main Page WOD:
Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090716.

CF BK Strength Preference: CF Football:
As many rounds as possible in 15 minutes:

3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Post times to comments.

really? after karen?

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Friday 090821

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 090613.

Break Neck

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Thursday 090820

Main Page WOD:
"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090323.

CFBK Strength Preference: CF Football

4th Quarter is Ours

5 Rounds

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs
10 Burpees

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

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Nick disarms Tony Blauer at the PDR Camp!!!

Lay down for time

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Wednesday 090819

Rest Day on the Main Page. Come in for some skills or alternate programming. Or to just keep me company. Or don't. Resting is a nice thing. Unless you're me. And can't rest...

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

For coffee addicts on Paleo, Robb Wolf is cool with the following allowance: coffee of your choice with heavy cream rather than milk, cinnamon rather than sweetener. It takes less cream than milk to make your coffee milky. Cinnamon is insulinogenic, thus increasing your insulin sensitivity. Good thing.

Blog discussion topic: What is your spirit animal? What are the spirit animals of the B3 trainers?

Additionally, would anyone be interested in Friday Night Fights? Effectively some basic combative/self defense training during the 8pm WOD slot on Friday?

Dip and Drive

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Tuesday 090818

Main Page WOD:
Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

CFBK Strength Preference: CF Football
As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

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Old School...

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MONDAY 090817

Main Page WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Compare to 031001.

CF BK Strength Preference: CF Football:

Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Post total reps to comments.

Apologies about the closure yesterday. Will not happen again. Groan as much as you want on the blogs. I feel your pain!

BK Elements #12 Mon/Wed @ 8pm starts August 31! Sign up now!!!

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Row Row Row

Classes Cancelled Today.

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Sorry, guys and gals, we've had to cancel classes today because no one one is available to teach. (Many of us are out of town this weekend.)

Our sincerest apologies for the late notice and we'll see you tomorrow!

Sunday 090816

Main Page WOD:
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Compare to 081008.

CFBk Strength Preference: CF Football
CF Football Grace

For time:

15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser

saturday off

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Saturday 090815

Rest Day on the Main Page. You know the drill!!!

Auto Erotica?

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FRIDAY 090814

Main Page WOD:
Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

CFBK Strength Preference: CrossFit Football

The Volkswagen
21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

BK Elements #12 Mon/Wed @ 8pm, starts August 31

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On the minute

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Thursday 090813

Main Page WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups 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 090218.

CFBK Strength Preference: CF Football
10 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

BK Elements #12 Mon/Wed @ 8pm, starts August 31

FREE BEGINNERS CLASS TONIGHT!!!

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Bar Bar Bar

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Wednesday 090812

Main Page WOD:
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 080906.

CFBK Strength Preference: CF Football
Perform 4 rounds of:

21 KB Swings 2 Pood
21 Knees to Elbows
21 Double Unders

Post times to comment.

As Justin pointed out on Monday, none of us here are current In-Season football players. As a result, ALL OF US ON CF FOOTBALL should be doing the Off-Season prescription. If you pay attention, the work outs are generally harder.

What is your favorite part of CFBK? Least favorite? (for all least favorite replies of "Big Fat Ugly Torch," please abbreviate as "BFUT")

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Can you spot the BK boys in the front row?

Rest rest rest

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Tuesday 090811

Rest Day on the Main Page and thus rest day here. Come in for skills, make ups, socializing... or rest.

Question: what would people think of a 7am class? Would that better accommodate any of you?

Yet another question: how would you all feel about someone coming in and taking some video of what we do here? I mean, we're already kind of like a zoo display with these garage doors...

SIGN UP FOR THE INAUGURAL EDITION OF THE BLACK BOX GAMES on September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

CrossFit Strongman Competition in September. 7 of us are going so far!!! Sign Up!!!

Photos from the CFBK Team Challenge!

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The Winning Team!!!

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The Competitors

One of the worst intervals ever

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Monday 090810

Main Page WOD
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090509.

CFBK Strength Emphasis: CF Football

Sprints

10 rounds of:
40 yard sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Post fastest time to comments.

BK Elements #11, M/W @ 8PM, starts TONIGHT. Sign up now!!!

Tabata your brains out

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SUNDAY 090809

Main Page WOD
"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 090501.

CFBK Strength Preference: CF Football
In-Season

For time:
Thrusters at 135 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

*Keep Score by Total Number of Reps Per Round

Post total score to comments.

Off-Season
Complete 2 rounds for time:
Thrusters at 135 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

*Keep Score by Total Number of Reps Per Round

Post total score to comments.

Sub hammer strikes for ball slams.

Congrats to Brett, Gavin, Craig, Sara, and Kelly for winning the BK Team Challenge!!! Also congrats to all the competitors!!! You all are an example!

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Team play

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SATURDAY 090808

Mainpage WOD
Deadlift 5-5-5-5-5 reps

Post loads to comments.

CFBK Strength Preference: CF Football
As many rounds as possible in 15 minutes:

5 Reps Locked Overhead (anyway possibile) 185 lbs
10 Push Ups
15 GHD Back Extensions

Post total rounds completed to comments.

FREE BEGINNERS CLASS TODAY AT 1PM!!! DROP BY!!!

GOOD LUCK COMPETITORS IN THE CFBK TEAM CHALLENGE!!! WHOEVER WINS GETS SPECIAL PRIVILEGES AND PREFERENCE AT THE BOX!!! AND WILL BE MY FAVORITE!!! FOR WHATEVER LITTLE THAT MATTERS!!!

BK Elements #11, M/W @ 8PM, starts August 10th. Sign up now!!!

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Lauren C showing us what you should look like after every WOD!!!

Rest Day

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Friday 080709

Rest day on the Main Page. Rest day here too. Standard rest day protocol.

I'd like to cancel the 8pm WOD class for today. If at all possible, please try to make it in for the 7pm class. Leave a comment on the blog if this is a problem.

BK Team Competition Tomorrow!!! Events posted on the blog. If you are competing, be at the McCarren Park Track at 9:45 am for a 10am start. If you are not competing, come on by and cheer on your pals!!!

Rest Day dinner tonight!!! Tabata shots?

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Carnage - post FGB

Hmm. Hell has two L's in it also

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THURSDAY 090806

Main Page WOD:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Compare to 090402.

I'll have a rope hung by the lunchtime WOD. I'll rig something up for the morning. We'll have a lot of scaling options for this workout. Should be a fun one!!! Bring long socks or lightweight pants. I have scars from rope burns.

CFBK Strength Preference: CF Football

Perform for time:
Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 135 lbs
Sprint 4 x 100 meters (30 secs rest)

Post times to comments.

FREE BEGINNERS CLASS TONIGHT AT 8PM!!!

Torch thought: Groan. I'm adding a column to the whiteboard. August goals. Please write your name up and list one or two things you want by the end of August. For example - I want 10 HSPUs and 5 pistols on each leg. The small goals will add up toward our big ones!!!

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Hell. Yes.

row burpee run

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Wednesday 090805

Main Page WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 090411.

CFBK Strength Preference: CF Football

Lizzie
Perform for time:

12, 9, 6, 3
Power Clean 185 lbs
Ring Dips

Post times to comments.

Fight the good fight

| | Comments (250)

Tuesday 090804

Main Page WOD:
"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 090329.

CFBK Strength Preference: CF Football
In-Season

3 rounds for time:

12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
Sprint 50 yards
Off-Season

5 rounds for time:

12 right arm KB/DB Power Snatch 1.5 pood/55 lbs
12 left arm KB/DB Power Snatch 1.5 pood/55 lbs
12 Push Ups
Sprint 50 yards

Post times to comments.

FREE BEGINNERS CLASS TONIGHT!!! STOP ON BY!!!

Rest Day Monday

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Monday 090803

Rest Day on the Main Page. Come in for skills, make ups, alternate programming, boardgames, etc. We're always happy to see ya.

B3 Team Competition this Saturday!!! Craig will post the current list. I will announce teams on Thursday and the events on Friday!!! Sign up and have some fun!!!

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

JT

| | Comments (682)

Sunday 090802

Main Page WOD
"J.T."

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

Post time to comments.

Compare to 090315.

CFBK Strength Preference: CF Football

Complete as many rounds possible in 20 minutes of:

Max Rep Pull Ups
Sprint 100 meters

Post total number of Pull Ups and rounds completed.

Get under that bar

| | Comments (136)

SATURDAY 090801

Main Page WOD:
Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090610.

CFBK Strength Preference: CF Football
CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Compare to 061809.

CFE NYC Today at the McCarren Park Track at 10am. Come on by and learn to run!!!

FREE BEGINNERS CLASS TODAY AT 1PM!!!

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