March 2010 Archives

Superstar!

| | Comments (334)

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.

How do you like your quads; fried or baked?

| | Comments (135)

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.

Way to make us proud, everyone!

| | Comments (468)

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)

Solidarity!

| | Comments (185)

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!
rorym_Games2010_NYNJInvitePoster.jpg

Pull, Pop & lock!

| | Comments (126)

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.

Up and Away.

| | Comments (199)

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.

Hiiiiiiiigher!

| | Comments (133)

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.

Dead-unders

| | Comments (148)

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.

Get ready for grip death

| | Comments (259)

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.

At least the run will be nice...

| | Comments (191)

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!

Misery comes in so many flavors...

| | Comments (550)

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.

Dead Solid Perfect

| | Comments (89)

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.

Amateur Day

| | Comments (209)

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!

Double time!

| | Comments (131)

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

Extend, Flex & Compress

| | Comments (58)

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.

Congrats, Jacinto!
Jacinto's MU.jpg

Korean BBQ.jpg
Sweet Korean Paleo.

Pull your own weight...

| | Comments (155)

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.

Run and Throw Up

| | Comments (579)

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.

Parity for Power...

| | Comments (479)

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

Welcome to the "Double LL" Ranch

| | Comments (118)

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

More IGF-1=Increased cancer risk?

Lift 20,250 pounds.

| | Comments (331)

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.

Key mechanism for ATP breakdown discovered

Mary on Meth

| | Comments (920)

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.

Game time.

| | Comments (429)

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.

Merry Trio.jpg
Mobility and Restoration always promotes jocularity...

At my command, unleash HELEN...

| | Comments (215)

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 ROM.jpg
Mike's getting in some nice shoulder mapping at Z seminar...

Up and Down

| | Comments (117)

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.

Shrimp on the barbell

| | Comments (118)

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.

Bend it.

| | Comments (493)

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.

Nicole pulls.jpg
Yeeeaaaaahhh...

3, 2, 1 Go Again!

| | Comments (59)

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.

deadlift boots.jpg
What do you PR with?

get that Milk to market!

| | Comments (144)

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.

Farmer Craig.jpg
Zach is surprised to find that Craig believes a "Farmer's Carry (as heavy as possible)" is a lot more than 2 poods...

Archives

Crossfit Journal