October 2009 Archives

Halloween

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Saturday 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

CFBK Strength Preference: CF Football
Perform for time:

Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 155 lbs
Sprint 4 x 100 meters (30 secs rest)

Post times to comments.

Black Box Halloween Party

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Friday 091030

Rest Day on the Main Page. Rest Day in here too. Normal Rest Day protocol.

CFBK Strength Preference: CF Football

Complete for time:

100 Pull ups

*Complete 100 Pull Ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

Compare to 062509

Post times to comments.

BK Elements #15 Mon/Wed @ 8pm, starts November 16

BLACK BOX HALLOWEEN PARTY TONIGHT AT 9PM, MANHATTAN BOX. STOP ON BY!!!

Now I'm scared for next cycle...

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Thursday 091029

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 090914.

CFBK Strength Preference: CF Football

Winchester

Complete 5 rounds for time:

30 Walking Overhead Lunges 135 lbs (15 ea leg)
Sprint 1 Full Gasser
30 KB Swings 2 pood
Rest 90 seconds between rounds

*Back knee has to barely touch the ground on the lunge to be counted.

Post times to comments.

BK Elements #15, MW @ 8pm, starts November 16th

Haunted Halloween Party at CFNYC Manhattan location tomorrow night at 9pm. Stop on by!!!

jeff halloween.jpg

Sit back and relax

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Wednesday 091028

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

Post loads to comments.

Compare to 090510.

CFBK Strength Preference: CF Football

Off Season Rest Day

Remember, CFNYC Halloween Party at 9pm, the Manhattan Box!!! Come on by and have a good time!!!

Nate

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Tuesday 091027

"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 090826.

CFBK Strength Preference: CF Football

Complete 5 rounds for time:

6 Bench Press 225 lbs
9 Ring Dips
12 Pull Ups
*1 minute rest between rounds

Post time of last round to comments.

Rest Day

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Monday 091026

Rest Day on the Main Page. You know the drill by now... Skills, make ups, alternates, rest... your call.

CFBK Strength Preference: CF Football

Complete 20 rounds:

Sprint 50 yards
*30 seconds rest between rounds

Post fastest times to comments.

BK Elements #14, MW @ 8pm, starts tonight!!! Sign up now!!!

Operation Pull for Hope!

Michael

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Sunday 091025

"Michael"

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

Post time to comments.

Compare to 090522.

CFBK Strength Preference: CF Football

Rest Day.

Deadly

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Saturday 091024

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

Post loads to comments.

Compare to 090922.

CFBK Strength Preference: CF Football

Complete 6 rounds for time:

2 Deadlifts 150% of Body Weight
4 Front Squats Body Weight
6 Burpee Pull Ups

Post times to comments.

Tommy V

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Friday 091023

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 080312.

CFBK Strength Preference: CF Football
For time:

Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs
Sprint 1/2 Gasser
25 Ball Slams 40 lbs

*Read the Exercise FAQ for descriptions of exercises.

Post times to comments.

BK Elements #14, MW @ 8pm, starts Oct. 26th. 3 slots left!!! Sign up now!!!

Operation Pull for Hope!!! Pull for the Warriors. Do muscle ups with Gillian for Charity!!!

Our own Keith Zeier is running the NYC Marathon, in a 50# ruck sack, for the Special Operations Warrior Foundation!!! Donate here!!!

Goodbye tough cycle

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THURSDAY 091022

Rest Day on the Main Page. Come in for skills, make ups, alternates, etc.

CFBK Strength Preference: CF Football
As rounds as possible in 12 minutes:

4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)

*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

Post rounds completed to comments.

BK Elements #14, MW @ 8PM, starts Oct 26th.

Free Beginners Class TONIGHT @ 8PM!!!

CrossFit NYC Price Increase Effective January 1, 2010
(From Court, Josh, Hari)

While much of CrossFit transcends the annoying details of running a business, we occasionally need to acknowledge that we are constrained by a number of economic realities:

* Our Manhattan rent is probably the highest of any affiliate.
* Our Manhattan rent per square foot is certainly the highest.
* Our insurance company tells us that our premiums are the highest of any affiliate.
* Rent plus utilities, insurance, and related fixed monthly expenses currently exceed $100 per member.
* We provide approximately 2 coaching hours per member per month: (total WOD coaching hours per month) / (total members) = approximately 2.
* Monthly coaching and administrative payroll currently exceeds $80 per member.
* We pay ourselves nothing for running the business.
* We currently lose money.

The inescapable conclusion is that the service we provide costs more than we are charging.

Effective January 1, 2010, we will need to raise our rates as follows:

* Manhattan Regular Monthly Rate: $200
* Manhattan Student, Military, and Family/Couple Monthly Rate: $150
* Manhattan Regular Six-Month Rate: $1000
* Manhattan Student, Military, and Family/Couple Six-Month Rate: $750

* Brooklyn Regular Monthly Rate: $160
* Brooklyn Student, Military, and Family/Couple Monthly Rate: $120
* Brooklyn Regular Six-Month Rate: $800
* Brooklyn Student, Military, and Family/Couple Six-Month Rate $600

(Please note that Manhattan membership confers access to both of our locations, whereas Brooklyn membership only grants access to our Brooklyn location.)

It is our intent to use this rate increase to improve the value we provide to our members. We made significant progress in 2009. Between our two locations, we now run nearly 100 classes (including 80 WOD classes) per week. We have upgraded our Manhattan location, and made significant investments in equipment. We have over a dozen CrossFit-certified instructors on staff.

We plan to grow and improve even more in 2010. Specifically, we intend to:

* Move to a much better Brooklyn facility. (We're already in negotiations)
* Add more WOD classes at both locations
* Purchase more equipment for both locations
* Sponsor more social events--Rest Day dinners, brunches, fundraisers, competitions
* Improve the overall maintenance and cleanliness of both facilities

As a courtesy to our current members, from now until December 31, we will allow you to purchase as many six-month memberships as you wish at the current rates. However after January 1, 2010, the above rates will apply.

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Quads?

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Wednesday 091021

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

Compare to 040513.

CFBK Strength Preference: CF Football

Off season Rest Day, both SWOD and DWOD.

BK Elements #14, MW @ 8PM, starts Oct 26th!!! Sign Up Now!!!

Congrats Ben B on getting your first pull up last night!!!

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Hand tear that shall herein remain unnamed...

Something else altogether

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TUESDAY 091020

"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 090809.

CFBK Strength Preference: CF Football
4 rounds for time:

Max Rep Bench Press Body Weight
Max Rep Pull Ups
15 GHD Sit Ups
250 meter row

Post total number of reps on bench + pull ups and times to comments.

Dead weight

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MONDAY 091019

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

Post loads and body weight to comments.

Compare to 090830.

CFBK Strength Preference: CF Football
Complete 16 rounds:

Sprint 110 yards

*40 seconds rest between rounds

Post fastest time to comments.

BK Elements #14, MW @ 8PM, starts Oct 26th!!! Sign Up Now!!!

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Recoup

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SUNDAY 091018

Rest Day on both Main Page and Football. Rest up. Make up. Skill up. Etc.

BK Elements #14, MW @ 8pm, starts OCT 26. Sign Up Now!!! 5 slots left!!!

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Hero

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SATURDAY 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

CFBK Strength Preference: CF Football
Complete 5 rounds for time:

7 Deadlifts 315 lbs
21 Double Unders

Compare to 061509

Post times to comments.

Snakey

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FRIDAY 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

CFBK Strength Preference: CF Football

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*use 85%+ of 1 RM for power cleans.

Post weight and total rounds completed to comments.

Just hangin around

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THURSDAY 091015

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

CFBK Strength Preference: CF Football
Complete 5 rounds for time:

10 Handstand Push Ups
10 Ring Pull Ups
10 GHD Sit Ups
10 Box Jumps 24"

Post times to comments.

BK Elements #14, MW @ 8pm, starts Oct. 26th

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Wallballer who shall herein remain unnamed...

Crash and Burn

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TUESDAY 091014

Rest Day on the Main Page. We never rest. Skills, make ups, alternatives, company, elements, etc...

CFBK Strength Preference: CF Football

Rest Day on Football as well. SWOD & DWOD. Well, well...

BK Elements #14, MW @ 8pm, starts Oct 26th!!! Sign up now and get trucking!!!

Hybrid Winter Challenge, the follow up to the CrossFit Strongman competition some of us did last month, will be held on December 19th. Save the date. Let's get some Brooklyn Kids out at this competition!!! I'm more than happy to strong-man-cash-out you to death...

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Rigorous quality control standards...

Long talky day

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TUESDAY 091013

"CrossFit Total"

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

Post total to comments.

Compare to 090907.

CFBK Strength Preference: CF Football
3 rounds for time:

1 Full Gasser
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs

Compare to 072909

Post times to comments.

BK Elements #14, MW @ 8PM, Starts OCT 26

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Elizabeth

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Monday 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090902.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:

Bench Press
Ring Dips

*Amateur - body weight
*College & Pro - 225 lbs

Post times to comments.

DUE TO THE HOLIDAY, 8PM CLASS IS CANCELLED AND THERE WILL BE NO ELEMENTS. GO ENJOY YOURSELVES

Frantastic

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SUNDAY 091011

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 090213.

CFBK Strength Preference: CF Football

Off Season DWOD rest day. SWOD rest day

BK Elements #14, MW @ 8pm, starts Oct. 26th

CFE-NYC presents a Rowing Workshop with Tim Broder, Saturday, November 14th (10am-2pm) ($60 for members, $75 for non-members)
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Rest

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SATURDAY 091010

Rest day on the Main Page and Rest Day in here too. You know the drill...

CFBK Strength Preference: CF Football
10. 9. 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Weighted Barbell Step Ups (ea leg) - 40% of Squat 1 RM
Ring Push Ups
Supine Ring Pull Ups

*Descriptions of these exercises are found in the Exercise section of the FAQ

HAPPY BIRTHDAY JEN G!!!!

ha ha!!!

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FRIDAY 091009

Run 5 K

Post time to comments.

Compare to 090903.

As with all run days, I highly encourage you to do this outside. Running hurts. So does CrossFit. Don't be choosey. There will be subs and alternatives available.

NOTE: 8am CLASS IS MOVED TO 7am FOR TODAY ONLY SO THE TRAINING STAFF CAN ATTEND A SEMINAR WITH COACH GLASSMAN!!! SORRY FOR THE INCONVENIENCE, BUT HEY. YOU CAN RUN THE 5K!!!

CFBK Strength Preference: CF Football
Complete 5 rounds for time:

8 Handstand Push Ups
8 Ring Pull Ups
8 GHD Sit Ups
8 Box Jumps 24"

Post times to comments.

goodbye pull

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THURSDAY 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds completed to comments.

Compare to 040525.

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

Compare to 080709

Post total rounds completed to comments.

BK Elements #14, MW @ 8pm, Starts Oct 26th

Charity 5k for Cancer next Saturday
Gillian Mounsey's Pull for Hope

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Prepping paleo for the week

late post/lazy torch

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WEDNESDAY 091007

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

Post loads to comments.

Compare to 090713.

CFBK Strength Preference: CF Football

DWOD Rest Say. SWOD Only

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Here comes trouble...

TUESDAY 091006

Rest Day on the Main Page. Rest Day here too!!! You know the protocol.

CFBK Strength Preference: CF Football
Complete 3 rounds for time:

15 Thrusters 135 lbs
15 Ball Slams 40 lbs*
15 Burpees
15 Double Unders

Post times to comments.

*Sub sledge hammer strikes for ball slams.

BK Elements #14, MW @ 8pm, Start Oct. 26th

CHALLENGE: BY THANKSGIVING, EVERY CURRENT MEMBER OF CFBK NEEDS TO HAVE A PULL UP!!! THERE IS NO REASON NOT TO. FEEL FREE TO ASK ME THE PROGRESSIONS. EVERYONE...

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Had to...

Muscle on up

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MONDAY 091005

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 090717.

CFBK Strength Preference: CF Football
Complete 8 rounds:

Sprint 200 yards

*Rest 60 secs between rounds.
Post fastest times to comments.

BK Elements #14, MW @ 8pm, starts Oct. 26th

chrisc_pistol.JPG

cleaning house

| | Comments (555)

SUNDAY 091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions

Post time to comments.

CFBK Strength Preference: CF Football

DWOD rest day. SWOD only.

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CFBK at the MUD RUN!!!
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Lumberjacks (Luke F, Ari, Guy, Torch) win the costumed team race

why do it on two?

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SATURDAY 091003

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.

Compare to 021130.

CFBK Strength Preference: CF Football
As many rounds as possible in 20 minutes:

3 Handstand Push Ups
5 Pull Ups
7 Knees to Elbows

Post times to comments.

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Let's do this...

Rest Day Dinner Tonight

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Friday 091002

Rest Day on the Main Page, so rest day in here as well. Come on in for skills, make ups, alternate programming, hanging out, etc.

CFBK Strength Preference: CF Football
The Volkswagen

21, 15, 9

Bench Press @ body weight
Pull Ups

Post times to comments.

SAVE THE DATE: CrossFit 101 with Coach Glassman in Harlem, October 8th

awesomeness

| | Comments (80)

THURSDAY 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

CFBK Strength Preference: CF Football
Religion
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.

Happy Birthday Chris C!!!
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