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
Torch,
In the past year you've made a significant impact on my development both as an athlete and more recently as a coach.
Thank you for all you've done here and for all you will do for our country.
Congratulations again!
Good luck with this new adventure, Torch!
Torch,
You've been an inspiration, and will continue to be. For me personally, and for most if not all of those you have coached and guided, yes, touched, out in that dark garage.
Thank you infinitely for all of your guidance and generosity. I am sure they will continue to serve you and our country well. You will be missed here in NY.
Be strong and again, congratulations!
congrats and good luck torch!
its been inspiring to work with someone who consistently keeps the bar at such a high level.
cfbk won't be the same without you!
congrats and good luck torch!
its been inspiring to work with someone who consistently keeps the bar at such a high level.
cfbk won't be the same without you!
Torch,
Thank you for what you have done at Black Box and for all you will do for our country.
Court, Josh, and I are discussing two ideas related to the membership increase scheduled for January 1:
1) We are considering allowing current members who buy a six-month membership before the end of the year to buy subsequent six-month memberships at the same rate (i.e., the six-month rate would not go up for those who buy and maintain this type of membership).
For example, someone who buys an $600 Brooklyn six-month membership ($100 per month) now to cover them from, say, January 15 through June 15, would then be able to buy again within 14 days of June 15 for the same $600, as opposed to the $800 ($133 per month) Brooklyn six-month rate that will be in effect after January 1.
Effectively, we would be “grand fathering” current members who buy six-month memberships, so long as they continue to renew and not let their membership lapse. We would not have a similar program for monthly memberships.
(Note: We do allow people to suspend their six-month membership when they travel or are injured; this does not count as a lapse. We do not give refunds on the six-month membership.)
2) We are considering using some of the additional proceeds from the rate increase to open the Manhattan Location for seven or eight hours on Saturday, from 9:00 AM to 4:00 PM or 5:00 PM, with four WOD classes (probably at 9:00 AM, 11:00 AM, 1:00 PM, and 3:00 PM) and a Beginner Class at 10:00 AM. During the other hours, we would have “open gym” time, allowing members to schedule private training, practice, make up WOD’s, etc. If this approach proves popular, we might expand it to Brooklyn on either Saturday or Sunday. (Until then, we will likely allow Brooklyn members to take advantage of the expanded Saturday hours in Manhattan at no charge.)
Our objective is to provide maximum value to our members. We are aware that there are areas where we can improve, and we are listening to your suggetions, whether they are conveyed to us personally, through our coaching staff, through the blog, or through the grapevine
Please post comments on these two proposals.
Hari, I think the grand father idea is fantastic. One question, would I need to purchase another 6month block before Jan. 1 even though my first 6 months wont expire until March or so?
Torch.
I trained at the Black Box Brooklyn once over the summer. I train at the Rock on Long Island most days,
Right around the time you report to Quantico will be the 10 year anniversary of when I first took my oath of office as an Officer of Marines.
Its not about luck at OCS, its about being prepared and staying focused on why you are there. The cold, the stress, and your platoon staff are going to do whatever it takes to test that focus, because they have to.
That said, Godspeed and make us proud.
CFF WOD: Death by Tabata: DL/Burpees--275# for DL
Total:62
Emerson,
To get the benefit of this program, you would not necessarily need to purchase a new six-month membership until your current one expires. (However, we are trying to raise cash to cover our move into new space, so for those who can buy now, it will be much appreciated.)
If you don't buy now, you will need to buy within 14 days of the expiration of your current six-month membership, in order to maintain your current rate. You are always free to buy sooner, and if you do so, your new six-month block will be scheduled to begin as soon as your current one ends.
Thanks, Hari. I'll try and extend my membership early if funds allow it.
Torch,
You have been a great coach, and an inspiring athlete. Best of luck with your next step, cfbk definitely will not be the same without you.
The Ensign Rx'd - 15 rounds + 7PC + 6PU's.
Good Luck Torch, it's going to be weird without you. When I first started there I multiplied your time by 3 to figure out how long it's going to take me to do a WOD. Now I only multiply by 2. I was hoping to catch up eventually.
BFUT,
You've helped me out of a tremendous slump and set me on my way to becoming a good if not great athlete. The rest is now up to me. Thanks for your encouragement and guidance.
You will be sorely missed. We will not enjoy WODing without you.
Who's next? Somebody better step up and fast!
P.S. I'm grandpa if it means I can save some dough.
Torch-
Congratulations and good luck with OCS in the new year! I know you will do awesome in whatever path you take; please come back to visit and keep us updated on your progress. You will most definitely be missed.
dear crossfit brooklyn,
we are losing our pace car. on a daily basis for the past year or so, torch has set our bar for outstanding performance as an athlete and a coach.
we need everyone to step it up in 2010 to fill this gap.
dear torch,
we appreciate all the time and energy you spent on the Box and its athletes. you are a true firebreather and your reps are beyond reproach.
*pound and man-hug*
Regards,
CAIN
"Jackie" for the first time.
1000 meter row
50 thrusters @ 45#
30 pull ups
Wow, that was bad.
13:40 minutes
Most of the time spent on thrusters.
Anyone gonna be around tonight, Sunday, after 6 or so at the BBB, let me run thru todays wod?
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