February 2010 Archives

Get Mobilized!

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The Black Box (Manhattan) is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

Sunday 100228

Black Box WOD:
(Based on New Zealand Sectionals WOD # 3)

Complete as many rounds as possible in 10 minutes of:
5 Power Cleans
10 Pullups

Post weight(s), band size(s), rounds, and thoughts to comments.

CFBK Strength Preference: CF Football
Rest Day.

Back it up.

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The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8

#21 Mon/Wed @ 8pm, starts March 29

Friday 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 080615.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups
*Bent Over Rows use a weight 20 lbs heavier than you used for bench yesterday.
*Scale as needed
Post times and loads to comments.

made for brooklyn!

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The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29


Thursday 100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

CFBK Strength Preference: CF Football
21, 15, 9 reps of:

Bench Press
Ring Dips

*Perform at 77.5% of 1 RM Bench Press
*Scale as needed

Post times and loads to comments.

The Australians must hate themselves...

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The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29


Wednesday 100224

Rest Day.

Black Box WOD: (Based on the New South Wales ACT Sectionals)

600 Meter Row
Then 2 rounds of:
Deadlift 175 / 125 lbs, 30 reps
Kettlebell Swings: 1.5 pood (men) / 1 pood (women), 30 reps
Ring Push-ups: 4 inches from floor (men) / 12 inches (women), 30 reps

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

Heavy lifting required.

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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

Tuesday 100223

"CrossFit Total"

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

Post total to comments.

Compare to 091212.

CFBK Strength Preference: CF Football

As many rounds as possible in 15 minutes:
Max Push Ups
Sprint 100 yards
*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.
Post rounds and the total push ups to comments.

Watch Gillian play with "Fran" like she was a toy...

Rock that POSE!

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The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications (which most of our coaching staff will attend). Originally, we had planned to host only a single one-day certification on Saturday, February 27th. When we made this decision, we expected that February 27th would be a Rest Day, and that attendance would be at its lowest.

Subsequently, CrossFit HQ altered the normal 3-on/1-off routine by having an unprecedented four WOD's during a single cycle. (The fourth WOD was in honor of the soldiers killed at Fort Hood.) Because the Saturday, February 27th certification sold out so quickly, we agreed to hold a second certification on Sunday, February 28th, which will be a Rest Day.

We make nothing for hosting. The complementary slots we receive are all donated to our coaching staff.

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.


Monday 100222

Run or Row 5K

Post time to comments.

If running a 5K, compare to 091209. If rowing a 5K, compare to 091229.


CFBK Strength Preference: CF Football

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.
Compare to 012310

005.jpg
Rocking the POSE, rocking the skitch-cut!

Not Forgotten.

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Sunday 100221

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day

garrett.jpg
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Fun at FilFest.

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Friday 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups
*Bent Over Rows use a weight 20 lbs heavier than you used for bench yesterday.
*Scale as needed
then...
Complete 8 rounds:
Sprint 50 yards
*Rest 1:3 (work:rest)
Post times, loads and fastest sprint to comments.

coachsou.jpg
"State of the Union" with Coach

What hath Coach wrought?

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Thursday 100218

"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 091128.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 75% of 1 RM Bench Press
*Scale as needed
Post times and loads to comments.

Try not to fight over the bench while I'm at FilFest in Miami; Enjoy the snow!
-Court

Don't lose count.

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Wednesday 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 040808.

CFBK Strength Preference: CF Football

Rest Day.

Fly Free...

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Tuesday 100216
Rest Day.

BLACK BOX WOD:

(From the Mid West Sectionals)

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

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 011410

Chip away at it

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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22

Monday 100215

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Quick AMRAP

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Sunday 100214

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

This one does not go to eleven...

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SATURDAY 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

CFBK Strength Preference: CF Football

As many rounds as possible in 20 minutes:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Post total rounds to comments.

Work that midline...

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Friday 100212

BLACK BOX WOD:

Four rounds of the following:
30 back extensions
30 knees to elbows
30 burpees

Post time to comments.

CFBK Strength Preference: CF Football

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
Post times and loads to comments.

hang time.jpg

Think how big your hands will look.

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Thursday 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

CFBK Strength Preference: CF Football

Hammer Gone Bad

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds

*Score total reps per round.

Post total score to comments.

Snow Day...for time.

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Evening classes are on as scheduled.
-Court

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

This'll show the malingerers!

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Tuesday 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

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

7 Deadlifts 315 lbs
21 Double Unders

Post times to comments.

Compare to 121509

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Monday 100208
Rest Day.
Black Box WOD:

Every 3 min w/1 min rest for 5 rounds
3 Power Snatches @ 85% 1RM, then as many rounds of "Mary" as possible.

Post load and rounds completed to comments.

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

Full Gasser
5 Hang Power Cleans 185 lbs

*Rest 1 minute between rounds.

Post fastest round to comments.

Compare to 092809

Kevin P medal.jpg
Congrats to Kevin P on winning his weight class, 77kg! Kevin likes shinny things and will work haaaaaaard for them...


Hero of the Day...

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Sunday 100207

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

Torch color blind.jpg
As a service to CFBK members, we are providing a color-blindness test; can you spot the color red?

Got a quick call from Torch tonight, he was on his first liberty and horse as hell. Says he's lost about 20 (?!) lbs, and they are already doing the advanced obstacles, so away we go...most of the food they're eating is crap but they need the calories. Therefore, we are organizing some major care packages for Torch; he says things in bar form would be great but I'm sure that items both paleo and haute cuisine would not be turned away. We get his address in the next week or so, so start thinking of things you would like to send to him.

As if 84 Sumo Dead-lifts weren't enough...

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SATURDAY 100206

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.


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.
Compare to 100609

photo (2).jpg
Some views look better when shared with a friend...

Impressionistic

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Friday 100205

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

Post impressions to comments.

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 a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee for every miss.

Post weights and total rounds completed to comments.

Compare to 101609

Christmas in Brooklyn again!

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Sorry for lack-of-post yesterday, got caught up in dealing with NEW EQUIPMENT (yay!)
for both Brooklyn & Manhattan and doing some measuring at the new space; more details on that soon. Come down to the Box to see all the nice new stuff.
-Court

Thursday 100204
Rest Day.

BLACK BOX WOD:

Complete as many rounds as possible in 20 minutes:
15 knees to elbows
5 kettlebell overhead squat and press (left and right)

Post number of rounds to comments.

CFBK Strength Preference: CF Football
Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Knees To Elbows
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.

Beep, beep, beep...

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Tuesday 100202

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 080803.

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

Max Rep Pull Ups
Sprint 1/2 Gasser

Post rounds total number of pull ups and rounds completed to comments.

Use the racks!

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Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.

CFBK Strength Preference: CF Football
Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*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 120 seconds between sets.

Post weights used and number of drops to comments.

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