April 2010 Archives

Ha Hah, Coach, Ha effin' Hah...

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Friday 100430
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 040823.

CFBK Strength Preference: CF Football

As many rounds as possible in 15 minutes:

Max Rep Clapping Push Ups
Sprint 1/2 Gasser

Post total rounds and clapping push ups completed to comments.

Some girls get all the love

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Thursday 100429

Black Box WOD:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 091118.

[REST DAY SKILL WORK: Ring dips and ring push-up variants]

CFBK Strength Preference: CF Football
The Volkswagen

21, 15, 9 reps of:

Bench Press @ body weight
Pull Ups

Post times to comments.

Compare to 100209

Elbows up, Knees out

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UPCOMING ELEMENTS WORKSHOPS:

#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Wednesday 100428

Front squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 091130.

CFBK Strength Preference: CF Football

Rest Day.

Like head-banging, but safer...

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Tuesday 100427

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan 13:15, Miranda Oldroyd 15:00. Post time to comments.

Compare to 080827.

CFBK Strength Preference: CF Football

E Caf

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 021610

Gold-Bond might ease your pain...

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Monday 100426

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Graham Holmberg 10:27. Post time to comments.

CFBK Strength Preference: CF Football
Complete 3 rounds of:

Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

Post total reps completed and times to comments.

QUESTION: Since you started CrossFit, what has been your greatest challenge or adjustment?

Event info for the CF Northeast Regionals! / Announcing the 2010 CrossFit Games

Give the old girl a whirl...

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Sunday 100425
Rest Day

Black Box WOD

"Christine"

Row 500m
12 Deadlifts @ BW
21 Box Jumps, 24"

3 rounds for time.

CFBK Strength Preference: CF Football
Rest Day

"Christine" is one of old "Girl WODs" and was considered a milestone for beginners since this was usually one of the first WODs people could get sub-10 minutes on as Rx'd.
-Court

Jump and land

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Friday 100423

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Post time to comments.

CFBK Strength Preference: CF Football

Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

Compare to 041710

UPCOMING ELEMENTS WORKSHOPS:
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP (Manhattan):
Rowing Workshop -- Saturday, May 15th

Thursday 100422

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.

CFBK Strength Preference: CrossFit Football

Complete 3 rounds for time of:

8 Muscle Snatches 135 lbs
10 Ring Dips
12 Toes to Bars

Post times to comments.

Event info for CF Northeast Regionals in Albany!

UPCOMING ELEMENTS WORKSHOPS:
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP (Manhattan):
Rowing Workshop -- Saturday, May 15th

Wednesday 100421

Black Box WOD:

"Screw You, Cindy!"

This is team workout with two-person teams that compete for four rounds. Let's call those two individuals "A" and "B".

Top of Round 1:

Person "A" does 1 round of "Cindy" (i.e., 5 pull-ups, 10 push-ups, 15 squats) as fast as possible. Person "B" does as many front squats as possible, cleaning the bar from the floor (men: 135# / women: 95#). Top of Round 1 ends when Person "A" completes the last squat. Score for Person "B" is equal to the total number of front squats completed.

Bottom of Round 1:

Persons "A" and "B" switch.

Subsequent rounds are similar with the two individuals of each team alternating during the top and bottom of the round.

In each half round, the speed of the person performing "Cindy" determines the duration of that half round. The number of reps done by the person doing the front squats is that person's score.

Final score is the sum of the reps of all front squats performed by each person during the four rounds. Rounds are similar to innings in baseball, with each person getting to play both offense (AMRAP's of front squats) and defense (limiting the time available to the other person by doing a round of "Cindy" as fast as possible).

Like baseball, there is also no need for a clock. The coach plays the role of the umpire, making sure the game keeps moving and that the teams assume their positions on the field in a timely fashion.

Unlike traditional team WOD's, in this type of WOD, each member of the two-person team is working to prevent the success of their fellow team member.

Post score to comments.

UPCOMING ELEMENTS WORKSHOPS:
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP (Manhattan):
Rowing Workshop -- Saturday, May 15th

Tuesday 100420

Clean one rep every minute on the minute for 15 minutes.

Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.

CFBK Strength Preference: CF Football
Complete 8 rounds for time of:

10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post times to comments and fastest flying start.

one step beyond

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UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts tonight--SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Monday 100419
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 070516.

CFBK Strength Preference: CF Football
Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box

Post total rounds completed to comments.

Just for Jeff

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UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts April 19 SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Sunday 100418

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

HAPPY BIRTHDAY, ALLISON!

CFBK Strength Preference: CF Football
Rest Day.

Cover yourself

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Saturday 100416

BLACK BOX WOD:

"Bottomless 'Fran'"

Three rounds, 21-15- and 9 reps, for time of:
push press (men: 95# / women: 65#)
Pull-ups

Post time to comments.

CFBK Strength Preference: CF Football
Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

Compare to 040810

Gently down the stream...

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Friday 100416

Four rounds for time of:
Row 500 meters
Rest 3 minutes


Post times 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.

Compare to 021210

Sorry for late post
-C

Don't Forget

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UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts April 19 SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (2 slots left) (1/2 price = $150)
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Thursday 100415

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post rounds and fractions of rounds completed to comments.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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

10 Ring Dips
10 Pull Ups
Sprint 1/2 Gasser

Post times to comments.

oh, the filth!

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UPCOMING ELEMENTS WORKSHOPS:
#23 (Williamsburg) starts April 19 SOLD OUT!
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Wednesday 100414
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 091108.

CFBK Strength Preference: CF Football
Rest Day.

More legs than a bucket o' chicken!

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Tuesday 100413
Rest Day.

BLACK BOX WOD

5 Rounds for Time:

10 Deadlifts, 185#
15 Burpees
20 GHD Situps

Post time to comments.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 Push Ups
10 Ball Slams 40 lbs

Post rounds completed to comments.

Squeeze hard and drive down

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Monday 100412

Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

CFBK Strength Preference: CF Football
Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*This time around go as heavy as possible.

*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.

Post number of total drops and weight of dumbbell used to comments.

Compare to 040510

the bulgarians must be pleased...

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Sunday 100411

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 090601.

CFBK Strength Preference: CF Football
Rest Day.

Don't suffer laggards lightly...

| | Comments (157)

Friday 100409

BLACK BOX WOD:

Today's WOD is a partner WOD!

While partner #1 is performing parallette pass-thrus, partner #2 is doing one lap (i.e., the length of the gym, down and back) of a farmer's walk. (Men: two 32kg [70#] kettlebells / women: two 24kg [53#] kettlebells or two 45# dumbbells). Farmer's walks must be done unbroken. If the walker needs to break to set down the kettlebells, there is a 5-burpee penalty.

When partner #2 has finished the farmer's walk, partners switch roles. The WOD is complete when each of the two partners has done 10 rounds of farmer's walks and 10 rounds of parallette pass-thrus. This is a timed WOD but also a scored WOD. Scoring is total number of reps completed on the pass-thru's.

Post team's time and each person's individual score to comments.

CFBK Strength Preference: CF Football

Suicide Runs

Complete 3 rounds of:

50 yard Suicide Runs

*For a description of Suicide Runs click here!

*120-180 seconds rest between rounds.

Post fastest times to comments.

lower yourself into the Steel

| | Comments (154)

UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) starts April 12 SOLD OUT! (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (1/2 price = $150) (3 slots left)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Thursday 100408

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to 090723.

CFBK Strength Preference: CF Football
Complete the following sprints:

2 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Post fastest times on the flying starts to comments.

Cathy hand tear.jpg
A certain someone is a "hand-tear virgin" no more...

For the Love of Double-unders!

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Wednesday 100407

For time:
Row 500 meters
150 Double-unders
50 Burpees

Post time to comments.

CFBK Strength Preference: CF Football
Rest Day.

UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (just 1 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 090602.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:

5 Deadlifts 315 lbs
10 Toes to the Bar

Post times to comments.

Everybody raise your hands in the air!

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UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (just 1 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Monday 100405

BLACK BOX WOD:

20 minutes, as many rounds as possible, of the following:

20 overhead walking lunges, 35# men / 25# women (10 left hand, 10 right hand)
15 GHD sit-ups
10 ring push-ups

Post time to comments.

CFBK Strength Preference: CF Football

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*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.

Post number of total drops and weight of dumbbell used to comments.

Another Freudian WOD...

| | Comments (97)

UPCOMING ELEMENTS WORKSHOPS:

#22 (Williamsburg) Mon/Thur @ 7pm, starts April 12 (just 1 slots left) (1/2 price = $150)
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop -- Saturday, April 17th
Rowing Workshop -- Saturday, May 15th

Sunday 100404

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

Compare to 060513.

CFBK Strength Preference: CF Football

Rest Day.

Sorry for late post: the server gods are still angry...
-Court

Nice day to be in BK!

| | Comments (258)

Saturday 100403

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

CFBK Strength Preference: CF Football

Complete for 3 rounds for time of:

15 Dumbbell Thrusters 45 lbs
500 meter Row

Post times to comments.

Sorry no blog post yesterday; server was funky and denied access...lame!
-Court

Goat herding

| | Comments (451)

Thursday 100401

Ante Up:
Lunge to the gym. At each corner do 10 GI Jane L-Sit Straddle Planches off of the
crosswalk sign (Alternately, those arriving by subway can use the handrails and lunge the length of the car).

Place Your Bets:
Bear Complex 185/135#
21-18-15-12-9-6-3
For Time.

( The eccentric portion of each movement should be performed at a 12 second tempo while doing pursed lip breathing and synchronized eye rolls. At the bottom of each do a static 8 second hold and 3 pelvic nerve glides.)

Shake it out.

Pay the House:
21-15-9
Snatch 95/65#
Ring Dips.
For Time.

Cool Down:
Ring HSPU & 1RM TGU for 20 minutes.

CFBK Strength Preference: CF Football

Complete 8 rounds for time of:

3 Front Squats 185 lbs
8 Strict Dips

*Strict Dips are performed without kicking your legs to gain extension, as in a Kipping Ring Dip. If you can not do Ring Dips without kipping it best to do Stict Dips on a stable bar. No need to increase the reps if doing Bar Dips.

*For a dip to count as a rep your chest must touch your hands at the bottom of the dip and return to a locked out position.

Post times to comments.

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