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.
WB: 18/19/17/19/16-18? 89-91
rope: 2/2/2/3/3
runs: 1:42/1:44/1:52/1:52/1:56
Rope climbs were ascents only, to 11', and were legless and kipping.
The order for me was rope climb, run, wall ball.
WB: 23/21/22/21/23 (110 total)
Rope: 3/2/3/3/2 (13 total)
The rope is only 11 feet and I used my legs.
I did the order as RX'd.
WB: 23/18/17/20/18 (96 total)
Rope: 3/3/2/2/2 (12 total)
Row: 1:40/1:43/1:46/1:46/1:43
Rope was 11' and I used my feet. Rowed 400m because of inclement weather
After the WOD, I got my first kipping MU's thanks to Jeff's awesome coaching and willingness to stay a bit late!
wallball: 30 -25 -25 -25 - 20
rope : 3 - 3 - 3 - 3 - 3
cash out: 100push ups 1:32 YEAH
CF endurance WOD friday (tmw) at 7pm !
Front Squat:
5 X 135
3 X 185
3 X 205
3 X 225
3 X 225
3 X 225.
Metcon: Yesterdays BBB Wod, 11:34. I don't know if it was the front squats, lack of sleep or just a tough wod but this killed me, kettlebell felt like a ton.
Front Squat triples:
235, 245, 255, 265, 275PR
Tried a single at 300 after, but it wasn't gonna happen today.
Then CFFB WOD: 10:43 - scaled bench to 185lbs
What's the status of the afternoon class for today at BBB?
Between me and my husband we've owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I've settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.