UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (3 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (4 slots left) (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th
Wednesday 100331
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091207.
CFBK Strength Preference: CF Football
Rest Day.
UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (3 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (4 slots left) (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th
Tuesday 100330
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.
CFBK Strength Preference: CF Football
Complete for time:
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up
Post times to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (Williamsburg) starts TONIGHT! SOLD OUT!
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th
Monday 100329
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Post time to comments.
CFBK Strength Preference: CF Football
Complete:
1 RM Jerk
*Work up to a 1 rep max jerk
*You can split jerk, push jerk or rack jerk.
then...
For time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
Post max jerk, times and number of penalties to comments.
Compare to 050909
Awesome job this past weekend, everyone! Thank you for being willing to put your training to the test and share what you have with the world. You're a big part of what makes this gym a great place to train.
-Court
Torch's Graduation from USMC OCS #203! (look for him at 1:15)
UPCOMING ELEMENTS WORKSHOPS:
#21 (Williamsburg) Mon/Wed @ 8pm, starts March 29 (only 1 slot left!) (1/2 price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Sunday 100328
BLACK BOX WOD:
Event 3 of NY/NJ Sectionals
Time Cap - 17 Minutes
30 OHS 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 sumo deadlift high pull 95#/55#
30 Air Squats
30 kettlebell swings, American-style 24kg/16kg
Post time to comments.
CFBK Strength Preference: CF Football
Rest Day.
Friday 100326
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 091005.
CFBK Strength Preference: CF Football
Complete 5 rounds of:
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest as needed between efforts
*CLICK HERE! For a Description of the Four Cone Drill
Post fastest times to comments.
Let's use the comments below to wish the very best of luck to our competitors this weekend at NY/NJ Sectionals: Sara, Mike M., Mike K., Sophie, Lenny, Hari, Adam, Dave A., and Zach. It's very exciting that 2 of our coaches (Sara, Mike K.) and one of our owners (who also coaches--Hari) are competing. Let's kick some ass, guys and gals!
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (just 2 slots left!) (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Thursday 100325
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091228.
CFBK Strength Preference: CF Football
Max Distance Broad Jump
*you have 10 attempts to complete your max broad jump
*jump and record longest distance
then...
Complete 20 rounds of:
Sprint 10 yards
*rest 10 seconds between rounds
*run with maximal effort
Post best broad jump to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (4 slots left) (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Wednesday 100324
BLACK BOX WOD:
15 thrusters (men: 115# / women: 85#)
15 kettlebell swings (men: 24kg / women: 16kg)
10 thrusters
30 kettlebell swings
5 thrusters
45 kettlebell swings
Post time to comments.
CFBK Strength Preference: CF Football
Rest Day.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Tuesday 100323
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post time to comments.
CFBK Strength Preference: CF Football
Complete 7 rounds for time of:
7 Towel Pull Ups
7 Ball Slams 40 lbs
Post times to comments.
Stop eating meat and dairy to reduce global warming.
Uhm...not eating meat & dairy doesn't reduce global warming.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Monday 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
CFBK Strength Preference: CF Football
Complete as many rounds as possible in 15 minutes:
5 Push Jerks or Split Jerks 155 lbs
7 Push Ups
Sprint 1/2 Gasser
Post rounds completed to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Sunday 100321
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
Post time to comments.
CFBK Strength Preference: CF Football
Rest Day.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- new date! -- Saturday, May 15th
Saturday 100320
BLACK BOX WOD:
50 Double Unders
21 Thrusters (95# men / 65# women)
18 KB Swings (1.5 pood men / 1 pood women)
800m Run
18 KB Swings
21 Thrusters
50 Double Unders
Post time to comments.
CFBK Strength Preference: CF Football
Complete:
Power Snatch 3 RM
then...
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch
Rest 120 seconds between sets.
Post 3 RM and loads used to comments.
HAPPY BIRTHDAY, LAUREN!
Friday 100319
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
CFBK Strength Preference: CF Football
On the minute:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*Complete Power Cleans around 85% of 1 RM
*For every rep not completed, perform 1 burpee
*How does "On the minute" work?
Post loads and amount of reps not completed to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
Thursday 100318
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091120.
CFBK Strength Preference: CF Football
Complete 10 rounds for time of:
2 Bench Press @ body weight
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
Sprint 20 yards
Back Pedal 20 yard
Post loads and times to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
Wednesday 100317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 090317.
CFBK Strength Preference: CF Football
Rest Day.
If you're a fan of CrossFit NYC--either in Manhattan or in Brooklyn (or both)--please review us on Yelp!
Follow us on Twitter
Become our fan on Facebook!
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29 (1/2 the Manhattan price = $150)
Tuesday 100316
Rest Day
BLACK BOX WOD:
50 double unders
20 1-arm kettlebell swings (left/right each)
20 ring pike-ups
40 double unders
15 1-arm kettlebell swings (left/right each)
15 ring pike-ups
30 double unders
10 1-arm kettlebell swings (left/right each)
10 ring pike-ups
Post time to comments.
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.
Compare to 012810
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
Monday 100315
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps
Post rounds and fractions of rounds completed to comments.
CFBK Strength Preference: CF Football
Complete 5 rounds of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.
Congratulations to Jim Herrold who competed close to home at the Pennsylvania-Maryland-Delaware Sectionals this past weekend.
The first of the three WOD's was a 3-minute "Grace" done by the men with 155 lbs. It was the one that knocked Jim out of contention. (Still, how many of us can get 155 lbs from the ground to overhead 17 times in 3 minutes?)
Jim's performance on the second WOD was better than that of one the top ten competitors, and his performance on the third WOD was better than five of the top-ten competitors.
We will be sending an Affiliate Team to the Northeast Regional Games. Jim's performance this past weekend has certainly captured the notice of the Black Box talent scouts.
Sweet Korean Paleo.
Sunday 100314
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 091019.
CFBK Strength Preference: CF Football
Rest Day.
Saturday 100313
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball
Post rounds and fractions of rounds completed to comments.
CFBK Strength Preference: CF Football
Dumb Fran
21, 15, 9 reps of:
DB Thrusters 50 lbs
Chin Ups
Post times to comments.
UPCOMING ELEMENTS WORKSHOPS:
#21 (in Williamsburg, BK) Mon/Wed @ 8pm, starts March 29
Friday 100312
Rest Day.
Black Box WOD (AL/TN/MS Sectionals WOD #4)
MEN
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20" Box jumps, 10 reps
WOMEN
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
55 pound Squat snatch, 7 reps
20" Box jumps, 10 reps
Post rounds 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.
Compare to 012910
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
Thursday 100311
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Post time to comments.
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
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
Wednesday 100310
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Post time to comments.
Compare to 050303.
CFBK Strength Preference: CF Football
Rest Day.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
Tuesday 100309
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Post time to comments.
CFBK Strength Preference: CF Football
Complete 8 rounds of:
Sprint 200 meters
*Rest 2:1 (rest:work) between rounds
Post fastest sprint to comments.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#21 Mon/Wed @ 8pm, starts March 29
Monday 100308
Rest Day.
Black Box WOD (Queensland Australia Sectional WOD #2)
10 mins max reps, consisting of the following stations:
4 minutes - thruster 110# (men) / 773 (women)
3 minutes - kettlebell swing 24kg (men) / 16kg (women)
2 minutes - muscle-ups
1 minute - burpees
Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).
CFBK Strength Preference: CF Football
Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post rounds completed to comments.
Mobility and Restoration always promotes jocularity...
Sunday 100307
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090930.
CFBK Strength Preference: CF Football
Rest Day.
Mike's getting in some nice shoulder mapping at Z seminar...
Saturday 100306
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
Post time to comments.
CFBK Strength Preference: CF Football
Complete 7 rounds of:
3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29
Thursday 100304
Rest Day.
Black Box WOD
(Queensland Australia Sectionals WOD # 1)
Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
The men will be using 40kg (88#) while the women will tackle a 30kg (66#) load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.
Post rounds and partial rounds to comments.
CFBK Strength Preference: CF Football
Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows
Post times and loads to comments.
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 100303
Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
CFBK Strength Preference: CF Football
Rest Day.
Yeeeaaaaahhh...
Tuesday 100302
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618.
CFBK Strength Preference: CF Football
10, 9, 8, 7, 6, 5, 4, 3, 2. 1 reps of:
Power Cleans
Strict Pull Ups
*Perform Power Cleans at 75% of 1 RM
Post times and loads to comments.
What do you PR with?
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
Monday 100301
"War Frank"
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to comments.
CFBK Strength Preference: CF Football
For time:
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
*Read the Exercise FAQ for descriptions of exercises.
Post times to comments.
Zach is surprised to find that Craig believes a "Farmer's Carry (as heavy as possible)" is a lot more than 2 poods...
