November 2009 Archives

Rack it up, squat it up

| | Comments (108)

Monday 091130

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

Post loads to comments.

Compare to 090915.

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

7 L-Hold Pull Ups
14 Ring Dips
Sprint 100 yards

Post times to comments.

Joshie

| | Comments (408)

Sunday 091129

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 090221.

Linda

| | Comments (543)

Saturday 091128

"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 090812.

Food Coma?

| | Comments (74)

Friday 091127

Rest day on the Main Page and a rest day here as well. Make ups, skills, original programming, turkey penance. Whatever you like.

THE BOX IS OPEN 11AM to 2PM. That's all folks.

CFBK Strength Preference: CF Football
Complete 2 rounds for time:

Sprint 40 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 100 yards
Rest 30 seconds
Sprint 80 yards
Rest 30 seconds
Sprint 60 yards
Rest 30 seconds
Sprint 40 yards
Rest 30 seconds

Post times to comments.

BK Elements #16, MW @ 8pm, starts Dec 7th!!!

IMG_0234.JPG

Turkey

| | Comments (597)

THURSDAY 091126

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

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

5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows

Post times to comments.

BK Elements # 16, MW @ 8pm, starts Dec 7th!!!

Today and tomorrow, gym open from 11am to 2 pm. Stop on by and earn your bird.

IMG_0251.JPG

Oh Yes!!!

| | Comments (601)

WEDNESDAY 091125

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 071216.

CFBK Strength Preference: CF Football
Rest Day...

THERE WILL BE NO CLASSES AT BK TOMORROW, THANKSGIVING DAY. IF YOU WOULD LIKE TO GET A WORKOUT, GO TO MANHATTAN OR DO ONE AT HOME. FRIDAY WILL HAVE REDUCED HOURS, 11am - 2pm.

JUST READ THE REMARKS. JEFF WILL OPEN THE GYM TOMORROW 11 to 2.

IMG_0246.JPG

Bye Bye Shoulders...

| | Comments (62)

TUESDAY 091124

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 090921.

CFBK Strength Preference: CF Football
In-Season/Off-Season
For time:

20 Dumbbell Thrusters 50 lbs
Sprint 100 meters
15 Dumbbell Thrusters 50 lbs
Sprint 100 meters
10 Dumbbell Thrusters 50 lbs
Sprint 100 meters
5 Dumbbell Thrusters 50 lbs
Sprint 100 meters

Post times to comments.

IMG_0250.JPG

Rest

| | Comments (501)

Monday 091123

Rest Day on the Main Page and Rest Day in here.

CFBK Strength Preference: CF Football
3 rounds for time:

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

*Definition of gasser is found in the FAQ

Post times to comments.

Compare to 072709

Apologies about the inconsistency of recent posting. I'm on a Guest Ranch in Colorado and have no cell reception and limited internet access. I'll get it sorted though.

As for right now, the Thanksgiving schedule is up in the air. The Friday after Thanksgiving will have reduced hours (11am to 1pm open gym). Stay tuned for updates.

Leg death...

| | Comments (128)

Sunday 091122

Complete as many rounds as possible in twenty minutes of:

25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Um, Okay...

| | Comments (351)

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

Deadlocked

| | Comments (87)

Friday 091120

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

Post loads to comments.

One word: needed

| | Comments (69)

Thursday 091119

Rest Day on the Main Page. Rest day in here too!!! Skills, make ups, goats, alternates, punch, pie... same old.

CFBK Strength Preference (aka skinny boy work): CF Football
The Ensign

Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Compare to 031109

BK Elements #16, MW @ 8pm, starts Dec 7th

NOTE: There will be a Photographer from Men's Health in the gym tonight. Come in to get your pic taken... PR: we understand your dilemma. I'll have somebody shield your fave or something...

holiday 009.jpg

3 days, 3 girls...

| | Comments (122)

WEDNESDAY 091118

"Elizabeth"

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

Post time to comments.

Compare to 091012.

CFBK Strength Preference: CF Football
Rest Day.

BK Elements #16, MW @ 8PM, starts Dec 7th

So you can plan: Thanksgiving Thursday and the following Friday will be holiday hours. I'm thinking 11am to 2pm. Open to suggestions.

IMG_0239.JPG

the dread

| | Comments (591)

TUESDAY 091117

"Fran"

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

Post time to comments.

Compare to 091011.

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

15 One Arm (right) DB Thrusters 50 lbs
15 One Arm (left) DB Thrusters 50 lbs
Sprint 1/2 Gasser

Post rounds completed to comments.

BK Elements #17, MW @ 8pm, starts December 7th

IMG_0240.JPG

Angie oh Angie

| | Comments (196)

MONDAY 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

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

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders

*Definition of Tru Push Ups is found in the FAQ

Post rounds completed to comments.

BK Elements #16, MW @ 8pm, starts December 7th!!!

IMG_0261.JPG
Big Day!!!

Go brunching

| | Comments (92)

Sunday 091115

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

CFBK Strength Preference: CF Football
Rest Day as well. Same drill, but, um, stronger...

Shoulder Shoulder Shoulder

| | Comments (146)

SATURDAY 091114

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

Compare to 060328.

CFBK 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

Eva

| | Comments (377)

FRIDAY 091113

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 090630.

CFBK Strength Preference: CF Football

On the minute:
Sprint 110 yards on the minute for 12 minutes.

Overhead to the max...

| | Comments (96)

THURSDAY 091112

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090905.

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

3 Power Snatches @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box

Compare to 092109

Post total rounds to comments.

BK Elements #15, MW @ 8pm, starts Nov 16th... MONDAY!!!!

IMG_0244.JPG

Hump day rest

| | Comments (193)

Wednesday 091111

Rest day on the Main Page. Rest day in here too. Skills, make ups, alternates, or rest.

CFBK Strength Preference: CF Football

Off Season rest day. You chill out too...

BK Elements #15, MW @ 8pm, starts Monday!!! Sign up now!!!

Some notes from Torchy:

1. Operation Pull for Hope is this Saturday at CrossFit LIC. Gillian Mounsey will be doing 100 muscle ups to benefit Hope for the Warriors. I would like a big turn out from Brooklyn to show support. This is one of those CF Community Events you really shouldn't miss. Also, you can pledge to do a muscle up (or sub) along with Gillian. So don't drink too much at brunch on Saturday (yes I know what Williamsburg residents do habitually) and come out!!! Also, check out Gillian's video on the Main Page today to see some familiar faces.

2. Attendance is getting good and the gym is getting crowded. Good thing. Also, people are getting stronger and more and more of our members are doing more and more WODs as Rx'D. Also a good thing. Accordingly, I will start hawking form harder and asking veteran members to do the same. This is to make your overall performance better. The top firebreathers at any gym almost invariably have the strongest, most consistent form. This will run the gamut from squats and push ups to 1-handed kettlebell squat snatches. Please take this in stride!!! Everybody is doing great!!! I'm proud of everybody's progress and this is the next step to get your performance a level higher!!!

IMG_0257.JPG
40# vest mayhem...

The girls

| | Comments (228)

TUESDAY 091010

"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 090824.

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

5 Power Cleans 75% of body weight
5 Handstand Push Ups
Sprint 50 meters
Post times to comments.

BK Elements #15, MW @ 8pm, starts Nov 16!!! Sign Up Now!!!

Today is the USMC Birthday. Accordingly, please throw some blog love to our own Luke F. who was commissioned a 2nd Lieutenant of United States Marines on Saturday!!!
7120_653462269212_119980_38074145_899411_n.jpg
(Photo stolen from facebook without prior approval)

Run for it

| | Comments (129)

Monday 091109

Run 5 K

Post time to comments.

Compare to 091009.

You are thoroughly encouraged to go do this run. It's the program. Try not to be too choosy. That said, alternates will be offered tonight, and the CFBK run course (3.75 laps around the big block) will be open for your convenience.

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

1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Post weight and rounds completed to comments.

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

Time to get filthy

| | Comments (71)

Sunday 091108

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 090719.

Rest Day

| | Comments (116)

Saturday 091107

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

CFBK Strength Preference: CF Football
9 on 7

Complete 5 rounds for time:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)

*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.

Compare to 091909

Post times to comments.

Snatch push

| | Comments (108)

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

CFBK Strength Preference: CF Football
Complete 10 rounds:

Sprint 40 yards

*recover as needed between efforts

Post fastest time to comments.

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

Climb that ladder

| | Comments (132)

Thursday 091105

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 090813.

CFBK Strength Preference: CF Football

Complete for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlift 150% BW
Pull Ups

Post times and weights to comments.

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

Happy Birthday CAin!!! Show some love in the comments!!!
cain.jpg
(Photo robbed from facebook. I mean stolen. Directly)

And here we go again

| | Comments (133)

Wednesday 091104

"CrossFit Total"

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

Post total to comments.

Compare to 091013.

CFBK Strength Preference: CF Football
Off Season Rest Day

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

g10 095.jpg

| | Comments (101)

Tuesday 091103

Rest Day on the Main Page. Same old Black Box drill...

CFBK Strength Preference: CF Football

Complete:

Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1

Post weights to comments.

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

g10 076.jpg

Nancy plus some snatches...

| | Comments (133)

Monday 091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Compare to 060720.

CFBK Strength Preference: CF 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" Box

Compare to 082709

Post total rounds completed to comments.

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

IMG_0080.JPG

Run rest run again

| | Comments (112)

Good Luck to everyone running the NYC Marathon today!!!

Sunday 091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

CFBK Strengt
h Preference: CF Football
Rest Day

Archives

Crossfit Journal