December 2009 Archives

One Last Fling...

| | Comments (83)

Thursday 091231

"Angie"

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

Post time to comments.

Compare to 091116.

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

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

Compare to 071309

Evening hours for NEW YEAR'S EVE:
5:30, 6:30, 7:30 Gym closes at 8:30

Rest for the Weary...

| | Comments (103)

Rest Day

BLACK BOX WOD:

Three rounds, 21-15- and 9 reps, for time of:
barbell thrusters (95# men / 65# women)
muscle-ups

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day

Evening hours for NEW YEAR'S EVE:
5:30, 6:30, 7:30 Gym closes at 8:30

Row, Row, Row Again!

| | Comments (143)

Tuesday 091229

Row 5K.

Post time to comments.

Compare to 091227.

CFBK Strength Preference: CF Football
Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 225 lbs

Professional - 315 lbs

Post total reps completed to comments.

Compare to 053009

Superstars!

Deadlift fest

| | Comments (97)

Thursday 091224

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Gym open today from 11am to 2pm. Open hours. Stop on by and ear all that good food this season.

Front Squat Fest

| | Comments (100)

Wednesday 091223

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Sign Up for a 6 month!!!

| | Comments (862)

Tuesday 091222

Rest Day on the Main Page. Rest day in here too. Come in for skill, make ups camaraderie, etc. Or rest. Resting is sometimes advisable.

CFBK Strength Preference: CF Football
Check site. Will update.

BK Elements #17, MW @ 8pm, starts Dec 27th. Sign up now.

Note: Again, I'd like to button up all outstanding membership issues today or NEXT Monday and/or Tuesday. Lets leave our house clean for the transition period!!! Email with any questions, or see you tomorrow or next week.

Another note: Holiday hours - Dec 24th/25th. Open gym 11am to 2pm. Be sure to thank the trainers for opening!!!

13538_1278149192815_1202568992_30851713_3043435_n.jpg
Kevin P porks out!!!

More handstands

| | Comments (113)

Monday 091221

"Diane"

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

Post time to comments.

Compare to 090913.

CFBK Strength Preference: CF Football
Complete 6 rounds:

Sprint 200 meters

*Rest 3:1 (3:1 means however long it took you to sprint 200 meters times your rest by 3)
*Example 45 seconds: 2:15 seconds

People interested in renewing memberships, squaring up after elements, getting the 6-month package, lets try to take care of that tonight or tomorrow night!!! My availability after tuesday night will be significantly diminished with the holidays and my upcoming departure.

Up the rope

| | Comments (145)

Sunday 091220

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Post time to comments.

Run thruster Run

| | Comments (68)

Saturday 091219

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Beer Garden?

| | Comments (182)

Friday 091218

Rest Day on the Main Page. Much the same in here. Skills, make ups, alternates, etc.

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

9:15pm. Radegast Beer Hall. N3rd and Berry. Tonight. Come on by. Last rest day event I'm involved with.

Drop down

| | Comments (712)

Thursday 091217

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090217.

CFBK Strength Preference: CF Football
Complete 20 rounds:

Sprint 40 yards

*Rest 20 seconds between efforts
*Sprint at maximal speed

Post fastest times to comments.

Goats anyone?

| | Comments (97)

WEDNESDAY 091216

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Pop and Drop by 3

| | Comments (213)

Tuesday 091215

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090420.

Rest Day

| | Comments (861)

Monday 091214

Rest Day on the Main Page and Rest Day in here. Make ups, skills, alternates, companionship, etc.

CFBK Strength Preference: CF Football
Complete 4 rounds for time:

5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row

Post times and loads to comments.

BK Elements #17, MW @ 8pm, starts Dec 27th

Gillian Mounsey's Fundamentals of Gymnastics Workshop at CrossFit NYC

The workshop will be offered over four consecutive weeks:

January 23, 30; February 6, 13 - 8:30-10:00 AM

Synopsis:

This four-part activity-based workshop is designed to improve performance and basic gymnastics skills. Participants will gain a better knowledge of basic gymnastics exercise as well as how to teach and scale appropriately to ensure safety and maximize results. Focus is on core strengthening, injury prevention, and improved performance through practice and mastery of bodyweight movement.

The workshop is divided into 4 distinct 90-minute sessions. Each session contains a short lecture followed by practical application (movement) and a Q&A specific to the covered material. The final session will address programming, incorporating gymnastics skills into workouts, and a review of teaching cues and spotting. The last session will run for 2.5 hours.

Attendees should dress in proper workout attire and bring a towel, notebook, and pen. Activity is fairly strenuous - adequate rest is recommended prior to the day of the workshop.

Cost:
$300
Payments should be made by going to www.gillianmounsey.com/workshop.htm

Details and Handouts:
Specific course curriculum is available at:
http://www.gillianmounsey.com/workshop.htm

More detailed educational materials will be made available after purchase.

Get Up, Stay Up

| | Comments (127)

Sunday 091213

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Post rounds and fractions of rounds completed to comments.

Total

| | Comments (455)

"CrossFit Total"

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

Post total to comments.

Compare to 091104.

Bizarreness

| | Comments (632)

Friday 091211

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

| | Comments (293)

Thursday 091210

BLACK BOX WOD:

In honor of Torch, a CF Football WOD

"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.

CFBK Strength Preference: CF Football
Complete 7 rounds for time:

6 Squats @ 125% of body weight
8 Standing Broad Jumps (minimum of 6 feet per jump)

Post times to comments.

A note: As many of you know, for the past several months I have been an active applicant to the USMC Officer Program. Yesterday, I received word that I have been selected to attend OCC 203 which requires me to report to Officer Candidates School in Quantico, VA mid-January. This decision was not an easy one to reach, nor the process a simple one to complete, but I am confident it is the right course. Accordingly, I will unfortunately be unable to continue in my capacities as a staff trainer and manager here at the Black Box into the New Year.

The past 2+ years I have spent at CrossFit NYC, along with a year and a half as a trainer and 9 months as a manager have been fantastic. I have said for a long time that if not for the Black Box, I'd have packed up and left NYC long ago. The community here has been a wonderful thing to be a part of and it has been, to say the least, a privilege to be trusted to coach and help shape the direction the community is going. I've gotten to watch several members grow into formidable athletes. I've gotten the pleasure of watching every day people take down personal goals and prove to themselves that they are stronger than they thought. And I've had the personal edification of developing into the athlete I am today -- something I'm not certain would have happened anywhere else.

I'm thankful for the community for allowing me to be part of it. To the owners (Hari, Court, Josh) for hiring me and trusting me with the "red headed step-child" that is CFBK and giving me the best job I've had to date. To my fellow trainers; past, present, and the new guard. And lastly, I'm thankful for the members of the Black Box, who have been a source of constant guidance, inspiration, and strength for me through what has been, to put it lightly, a formative and extremely important period in my life. I will endeavor to do everyone proud, and will strive to not be a stranger.

Torch

Gonna get wet

| | Comments (110)

Wednesday 091209

Run 5K

Post time to comments.

Compare to 091109.

Abs Abs Abs

| | Comments (82)

Tuesday 091208

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

CFBK Strength Preference: CF Football
Complete for time:

30 Bench Press @ Body Weight
then...
10 x 40 yard sprints (15 seconds rest between sprints)
then...
30 Bench Press @ Body Weight

Post loads and times to comments.

#17 Mon/Wed @ 8pm, starts December 28

Split em

| | Comments (506)

Monday 091207

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090318.

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.

Compare to 092409

Rest

| | Comments (437)

Sunday 090612

Rest Day on the Main Page. Rest Day in here too. Rest Day for Football too.

Anybody interested, some of us will be at rock climbing at Brooklyn Boulders around 2pm today. Stop on by.

Reminder, starting TODAY weekend schedule is 11am to 2pm. Stop on by!!!

Lumberjack

| | Comments (157)

Saturday 091205

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

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
Front Squat to Push Press
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 finish each round in 2 minutes to count it completed.

Post total rounds completed to comments.

Compare to 082209

Short Chipper

| | Comments (78)

Friday 091204

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

CFBK Strength Preference: CF Football
Complete 8 rounds:

Sprint 200 meters

*Sprint with maximal effort
*Rest as needed between sprints for full recovery

Post fastest sprints to comments.

Runners and lifters beware.

| | Comments (68)

Thursday 091203

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.

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

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

Post times to comments.

Oh boy

| | Comments (342)

Wednesday 091202

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

BK Elements #16, MW @ 8pm, starts MONDAY!!!!

Another note on schedule: Morning classes have been moved to 7:30 am. Effective yesterday or before. Hopefully this will allow you guys some more flexibility to attend!!!

Recover

| | Comments (601)

Tuesday 091201

Rest Day on the Main Page and rest day in here too. Come in for make ups, skills, alternates, goats, post-Thanksgiving calorie burn. The usual.

CFBK Strength Preference: CF Football

Complete for time:
10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups

*Use 75% of 1 RM for Power Clean weight
Post loads and times to comments.

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

Effective SUNDAY: Weekend hours will shift. We will offer WOD classes at 11am, 12pm, and 1pm. Saturday will remain the same (1pm, 2pm) FOR THIS WEEKEND ONLY. Stay tuned for further schedule updates throughout the week.

IMG_0231.JPG

Archives

Crossfit Journal