January 2010 Archives

Hands Up!

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Saturday 100130

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

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Game time.

Do the math.

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Friday 100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

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
Post total to comments.

In case your legs were getting bored...

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Thursday 100128

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090801.

CFBK Strength Preference: CF Football
Complete 7 rounds:

Handstand Holds for maximum time
10 Supine Ring Pull Ups

Post total time of 7 rounds of handstand holds to comments.


torchmenshealth.jpg
In case you missed it the first time, the Men's Health article on Torch is featured on HQ's Affiliate Blog today!

So about that Apple Tablet...

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Rest Day.

BLACK BOX WOD:

40 kettlebell swings (men: 32kg / women: 24kg)
30 push-ups
run 800 meters
30 kettlebell swings
20 push-ups
run 400 meters
20 push-ups
30 kettlebell swings
run 800 meters
30 push-ups
40 kettlebell swings

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

you. got. totalled.

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Tuesday 100126

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

CFBK Strength Preference: CF Football
Complete 10 rounds:

Sprint 50 yards

*Rest 30 secs between rounds

Post fastest times to comments.

Compare to 100509

This is all sorts of messed-up...

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Monday 100125

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.

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

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

Post times to comments.

Compare to 100809

Friday overview.jpg

"Pull" to "Pull"

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Sunday 100124

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

Avery Jerk.jpg
Airbourne!

Looks Good on Paper...

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Friday 100122

Three rounds for time of:
50 Double-unders
50 Back extensions

Post time to comments.

CFBK Strength Preference: CF Football
Complete:

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

Post weights to comments.

Compare to 110509

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Brett's words of wisdom: "Every second a second is passing".

"Bear" Necessities

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Thursday 100121

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

CFBK Strength Preference: CF Football
Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

*Rest 90 seconds between sets.

Post number of total drops and weight used to comments.

G.I. Go!

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Wednesday 100120

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day

CrossFit Brooklyn on the Front Page of Men's Health!
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Keep those bells steady, son...

I miss the color "red"

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Tuesday 100119

BLACK BOX WOD:

Complete as many rounds as possible in 15 minutes of:

7 sumo deadlift high-pulls (men, 75#; women, 55#)
7 push-ups

Post number of rounds completed to comments.

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

10 Standing Broad Jumps (minimum of 6 feet per jump)
21 KB Swings 2 pood
24 Push Ups

Post times to comments.

Dead to Rights...

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Monday 100118

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 090104.

CFBK Strength Preference: CF Football
Complete 16 rounds:

Sprint 100 meters

*Rest 3:1 (3:1 means however long it took you to sprint 100 meters times your rest by 3)
*Example 15 seconds: 45 seconds

A Quick Note on the Haiti Disaster

As everyone knows, the magnitude of the disaster in Haiti is nearly incomprehensible for those of us not directly involved. But one of our members has been directly involved, Kirk MacLeod (who just got his Level 1 in Montclair this weekend)-Security Adviser to the United Nations. For those of you who are unaware, the U.N. Consul in Haiti suffered heavy losses, including many, many close colleagues and friends of Kirk, including the man who hired him and his wife. It's easy to forget that there are people who are continually working in the worst of conditions to ensure that others might have the chance to experience the same level of relative peace and security that we enjoy here in the States and most of the developed world. Kirk hopes to be traveling to Haiti soon to help reestablish the infrastructure of the consul there, retrain personnel that have to be replaced due to the heavy casualties and help to restore a measure of basic civil security so everyone can have access to food and water.
Kirk has requested that if you wish to honor those who have passed in service and "remember their good works and dedication to the pursuit of peace", you can make a donation to one of the following organizations:

1. UNICEF
2. WFP
3. Doctors Without Borders
4. The Red Cross

All of these organizations have infrastructure and distribution in place and can get the majority of your donation to those who need it the most, especially the children.

Thanks,
Court

kirk.jpg

First in the Fight

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Sunday 100117

"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 090804.

CFBK Strength Preference: CF Football
Rest Day

John Henry had a hammer...

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Friday 100115

Rest Day.
Black Box WOD:

21-18-15-12-9-6-3 reps of the following movements:
Deadlift (185# men / 125# women)
V-ups

Post time to comments.

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

21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups

Post rounds completed to comments.

*Use a sledge hammer weighing between 12 - 20 lbs.
*Striking into a tire, sand bag or something. Be creative.
*Make sure you reach full extension on your strikes.
*You can sub ball slams, plate slams or dumbbell slams. Be creative.

Betcha miss those lunges now

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Thursday 100114

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.*

*As always, check the blog comments for scaling options on today's workout if you're unable to do the workout as prescribed.

CFBK Strength Preference: CF Football
Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Compare to 122809

Welcome to "Brook-lynne".

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Wednesday 100113

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 090724.

CFBK Strength Preference: CF Football
Rest Day.

Tuesday 100112

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

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

1 rounds consists of:

1 Deadlift 85% of 5 RM
1 Weighted Chin Up 35 lbs
3 Deadlifts 85% of 5 RM
3 Weighted Chin Ups 35 lbs
5 Deadlifts 85% of 5 RM
5 Weighted Chin Ups 35 lbs

Post rounds completed and loads used to comments.

get clapping!

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Monday 100111
Rest Day.

BLACK BOX WOD (courtesy of CrossFit Football):

Complete as many rounds as possible in 12 minutes of the following:
3 clapping pull-ups
6 clapping push-ups
9 broad jumps, 6'

Post number of rounds to comments.


CFBK Strength Preference: CF Football
Complete 6 rounds:

3 Hang Power Cleans @ 80% of body weight
3 Twenty Yard Short Shuttle Runs

*Rest 45 seconds between rounds

Post loads to comments.

**First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.

Everyone raise your hands in the air!

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Sunday 100110

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090506.

CFBK Strength Preference: CF Football
Rest Day.

have you been "franned"?

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Effective TODAY, we are expanding our Saturday hours in Manhattan. All Brooklyn members are free to use the Manhattan Box on Saturdays at no extra charge.

NEW SATURDAY SCHEDULE:
9:00AM WOD with Josh
10:00 AM Beginners' Class / Open Gym
11:00 AM WOD with Josh
12:00 PM Open Gym with Sara
1:00 PM WOD with Sara
2:00 PM Open Gym with Sara
3:00 PM WOD with Sara

During the WOD's and/or Beginners Classes, members may quietly warmup and practice on the other side of the gym. The class in session will have priority for equipment, etc.


Saturday 100109

"Fran"

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

Post time to comments.

Compare to 091117.

CFBK Strength Preference: CF Football
Football Gone Bad

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

Compare to 050409

Squeeky Clean

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Friday 100108

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090512.

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

10 True Push Ups
10 Ring Dips
10 GHD Sit Ups

Post times to comments.

But for the want of rest...

| | Comments (238)

Thursday 100107

"Scott's Mom"

Max reps in a single long, long set:

Overhead Squat
Front Squat
Back Squat

Workout ends when the bar touches the floor - including between exercises!

Rest, then, max reps in a single set again:

Press
Push Press
Push Jerk

Same weight for both halves, benchmark of 95# men, 65# women.

Post reps and "your mama" jokes to the comments.

Compare to 080917.

CFBK Strength Preference: CF Football
Complete 8 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

The Forever Fran...

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Wednesday 100106

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day

Putting the "Sore" in "Sorinex"...

| | Comments (213)

Tuesday 100105

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Post time to comments.

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

1 rounds consists of:

1 Deadlift 80% of 5 RM
1 Weighted Chin Up 25 lbs
3 Deadlifts 80% of 5 RM
3 Weighted Chin Ups 25 lbs
5 Deadlifts 80% of 5 RM
5 Weighted Chin Ups 25 lbs

Post rounds completed and loads used to comments.

Saturday 100102

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090911.

CFBK Strength Preference: CF Football
15, 12, 9 reps of:

Overhead Squat 135 lbs
Burpee Pull Ups

Post times to comments.

The Aughts are Naught...

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BBB is operating on weekend/holiday hours:
11AM-2PM

Friday 100101

"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 091110.

CFBK Strength Preference: CF Football
Perform for time:

150 Double Unders

Post times to comments.

How did you spend your New Year's Eve?
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