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
Rocking the POSE, rocking the skitch-cut!
5k Row
19:22
This was my first ever 5k row. The record on the board is 19:05. I think with a little bit of work I can beat that.
5k run
23:22 4 laps around the bbb loop.
Guy! Getting faster.!
I would love to have extra classes next weekend.
-Ari
yeah and i haven't run for a month and a half. It turns out this crossfit stuff really works - who knew?
I will try to run sometime later this week when I'm not at the gym.
Today was back squats, 3 sets of 5 reps at 185#. (PR)
After, worked on power cleans up to 118#.
Torch is one BAMF.
24:15 - though I spent at leat a minute of that waiting for lights & traffic. PR is 22:18.
Running form keeps feeling better and I kept my pace more consistent than usual. Just need to pick up the cadence a bit.
Run 5k 23:14 on local track
row 19:50
row 5K
20:20
CFFB WOD
Scores 13-4-10
Row 5K
21:08
Stroke wasn't consistent throughout, definitely out of shape right now, glad to be back.
Wow Torch. Amazing form. You look great. Miss you lots!
SWOD:
Box Squats at parrallel (8x2)
135-135-185-185-205-205-205-205
Bench
10x2 - Did 2 reps every 30 seconds
185 across
Did an older CFFB WOD
150 du's for time - 3:52. Better than last time I did this, but still need to work on these more.
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