May 2010 Archives

It's ON!

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Officially introducing the individual competitors who will be representing us up in Albany this weekend:

individualpanorama.jpg

Let's all wish best of luck to Sara ("Busdriver") who qualified at the NY/NJ Sectionals to compete at the Northeast Regionals and to Jacinto (no nickname needed when you've got your own t-shirt) and Hari ("Milkman") who are both competing in the Masters' Division.


UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#124 Mon/Thur @ 7:30am, starts May 24 (2 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7 (4 slots left)
#127 Mon/Wed @ 6:30pm, starts June 7 (3 slots left)
#128 Mon/Thur @ 7am, starts June 14 (4 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (4 slots left)

Thursday 100520

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

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.

I shall unleash my dogs of war...

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Officially introducing your affiliate team!

teamblackbox2010.jpg

Let's all wish the best of luck to our Affiliate Team team members who are competing this weekend at the Northeast Regionals in Albany: Lenny ("HOG"), Mike K. ("Killa"), Mike M. ("Maniac"), Sophie ("Blahdhound"), Christine ("Crusher"), and Avery ("Averex").

Stay tuned...tomorrow we'll be wishing well to our individual competitors!


UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 6:30pm, starts June 7 (3 slots left)
#128 Mon/Thur @ 7am, starts June 14
#129 Tue/Thur @ 7:30pm, starts June 15

Wednesday 100519

BLACK BOX WOD:

Row 1000m
10 Turkish get-ups (5 left, 5 right)
Row 750m
10 TGUs (5L, 5R)
Row 500m
10 TGUs (5L, 5R)
Row 250m
10 TGUs (5L, 5R)

Post time and kettlebell weight to comments.


CFBK Strength Preference: CF Football

Rest Day.

Nice work, ladies!

So many girls...

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan
#123 starts TONIGHT SOLD OUT!
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 7:30pm @ 6:30pm, starts June 7 (4 slots left)

Tuesday 100518

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 091029.

CFBK Strength Preference: CF Football

Complete 7 rounds:

Max Rep Weighted Chin Ups with 50% of 1 RM
Sprint 50 yards

*Select your weight and complete as many reps as possible of chin ups.
*Once you come off the bar sprint 50 yards.
*Rest as needed between rounds.

Post weighs used and reps completed to comments.

Heavy and High

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts TONIGHT (3 slots left)
#123 Tue/Thur @ 9pm, starts TOMORROW (only 1 slot left!)
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 starts May 25 SOLD OUT!
#126 Mon/Thurs @ 6am, starts June 7
#127 Mon/Wed @ 7:30pm, starts June 7

Monday 100517

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Compare to 091023.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:

3 Any Way Overhead - 75% of body weight
6 Push Ups
9 Full Glute Ham Raises

*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 loads and rounds completed to comments.

As part of the transition in moving the BBB membership over to Manhattan, we will
be shifting blogging over to CFNYC's main site in the next few days, probably over the weekend Regionals. After this weekend, all further info about BBB will be posted there.
If you have any questions, please post them in comments or email me.
-Court

L&C.jpg
Have you met the gym's twins, Huff & Puff?

UPCOMING ELEMENTS WORKSHOPS:

Manattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (3 slots left)
#123 Tue/Thur @ 9pm, starts May 18 (2 slots left)
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25 (2 slots left)

Sunday 100516

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091112.

CFBK Strength Preference: CF Football

Rest Day.

Friday 100514

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 091113.

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

B&C.jpg
It's ok as long as you don't make eye contact...

Something about effort and balls...

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UPCOMING ELEMENTS WORKSHOPS:

Manhattan

#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (3 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25 (4 slots left)

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

Thursday 100513

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090820

CFBK Strength Preference: CF Football

Complete 5 rounds for time of:

Sprint a 20 yds - 40 yds - 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

Compare to 123109.

In BBB news, tonight is the Townhall Meeting regarding the closing of BBB at 9pm. Hopefully, that will work for most people. Anyone who is a current member of BBB is invited.

May Powers

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UPCOMING ELEMENTS WORKSHOPS:
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (4 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25

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

Wednesday 100512

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

In BBB news, due to some conflicts regarding the teaching schedule, it looks like the best time to schedule a Townhall Meeting regarding the closing of BBB is this Thursday at 9pm. Hopefully, that will work for most people. Anyone who is a current member of BBB is invited.

An un-fresh hell...

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UPCOMING ELEMENTS WORKSHOPS:
Manhattan
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17 (4 slots left)
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24
#125 Tue/Thur @ 8pm, starts May 25

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

Tuesday 100511

BLACK BOX WOD:

"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

Post weight of kettlebell and time to comments.

Compare to 091018.

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.
Compare to 032510


Here's another picture from our Men's Fitness magazine profile in this month's issue (on newsstands now!).
mfit_xfit2_0106.jpg

Torch wasn't available, so...

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Nonetheless, CrossFit NYC: The Black Box is still very proud to be featured in this month's Men's Fitness, on newsstands now. Here's a sneak peek:

Want to read the rest? Like I said, check your local newsstand!

And in other important news, for those of you Black Box members who go way back, you'll remember the fact that our head trainer and co-owner/co-founder Court Wing, RKC-certified kettlebell instructor, once "courted your favor" and asked you to help vote him into the Top 10 RKC-certified instructors of the entire country. We were a small gym back then, yet apparently a powerful one, as we managed to raise Court's ranking to the grand heights of #4 on that very list!

However, it seems we've had our backs turned for too long and Court's ranking has slipped lower than the Top Ten. So, please, dear loyal students of our very own supreme Court, please take a moment out of your busy schedule to offer your review of Court's abilities as a trainer (whether specifically on kettlebells, crossfit, or Z-Health for that matter). We appreciate it most highly!


In BBB news, due to some conflicts regarding the teaching schedule, it looks like the best time to schedule a Townhall Meeting regarding the closing of BBB is this Thursday at 9pm. Hopefully, that will work for most people. Anyone who is a current member of BBB is invited.

Monday 100510

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Post time to comments.

CFBK Strength Preference: CF Football

As many rounds as possible in 8 minutes:

3 Deadlifts 315 lbs
5 50 lbs Dumbbell Box Jumps 24"

*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and finish with hips fully extended to count as a rep.

Post times to comments.

Go all out

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Howdy, Partner!

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UPCOMING ELEMENTS WORKSHOPS:
#25 starts May 10 SOLD OUT!
Manhattan
#120 Mon/Thur starts May 10 SOLD OUT!
#121 Mon/Wed @ 8pm, starts May 10 SOLD OUT!
#122 Women-only Elements (first ever!) -- M/W/F @ 6:30pm, starts May 17
#123 Tue/Thur @ 9pm, starts May 18
#124 Mon/Thur @ 7:30am, starts May 24 (4 slots left)
#125 Tue/Thur @ 8pm, starts May 25

Friday 100507

BLACK BOX WOD

Partner workout. 5 rounds for time of:

15 back extensions
max reps pull-ups

As partner 1 does 15 back extensions, partner 2 does max reps on pull-ups (these do not have to be unbroken). When partner 1 finishes the back extensions, partners switch. (Each partner will have done 5 rounds of each of the two movements.)

Post time and total pull-ups that you and your partner did to comments.

CFBK Strength Preference: CF Football

Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs
*search out the heaviest dbs/kbs you can find and walk 53 yards out and 53 yards back for a complete 1/2 Gasser.
Post loads, weight of db/kb and times to comments.

Fortune Favors...

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UPCOMING ELEMENTS WORKSHOPS:
#25 starts May 10 SOLD OUT!

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

Thursday 100506

Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Post rounds and fractions of rounds completed to comments.

CFBK Strength Preference: CF Football

For time:

30 Back Squats @ body weight
1000 meter row
30 Burpees

Post times to comments.

Bold as love...

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UPCOMING ELEMENTS WORKSHOPS:
SOLD OUT!
#25 starts May 10 SOLD OUT!

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

Wednesday 100505

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Compare to 060505.

VIDEO DEMO of today's workout

CFBK Strength Preference: CF Football

Rest Day.

Shear Barbarism

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UPCOMING ELEMENTS WORKSHOPS:

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

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

Tuesday 100504

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post times to comments.

Compare to 100102.

CFBK Strength Preference: CF Football

Complete the following sprints:

2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

*Perform at full effort

Post times of fastest 20 meter sprint.

Tough break

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UPCOMING ELEMENTS WORKSHOPS:

#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (4 slots left) (1/2 price = $150)

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

Monday 100503

BLACK BOX WOD:

For time, complete the following:

21 ring dips
250m row
15 ring dips
500m row
9 ring dips
750m row

Post time to comments.

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 10 minutes:

5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

Post total rounds completed to comments.

Happy Birthday, Cathy!

All BBB members, if you haven't already, please read Sunday's post.

Dearest Friends, Please Read...

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UPCOMING ELEMENTS WORKSHOPS:

#24 (Williamsburg) starts May 3 SOLD OUT!
#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (4 slots left) (1/2 price = $150)

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

Sunday 100502

21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups

Post time to comments.

CFBK Strength Preference: CF Football

Rest Day.

All CFBK Members, Please Read...

Dearest Friends:

We are very sad to announce that effective Friday, May 28 we will be suspending our operation in Brooklyn. We have not been able to make a deal for a new location, and we are financially unable to function in our current Brooklyn space, which runs at a substantial loss. This is easily one of the most difficult decisions we have had to make but in the end a necessary one.

We did the best we could there for two years. Our coaching staff has gone far beyond the call of duty. Our members have been incredibly patient and loyal. We will do the right thing by you.

Every current Brooklyn member will have the following choices:

* A full refund on any prepaid time past May 28

* The right to have their current Brooklyn membership terms honored in Manhattan at the Brooklyn rate, plus the right to renew at the current Brooklyn rate for life. (This option will also be available to all students enrolled in Elements #22, #23, and #24).

We will do our best to distribute coaching hours in Manhattan to all our Brooklyn coaches. Our current plan calls for having no instructor at either location lose more than three hours per week.

The passion exhibited for training by the coaches and members of CFBK has been exemplary, and as a part of the larger CFNYC organization, we strongly value your contribution and encourage you to continue to add your enthusiasm and insight to this community.

Despite the location setback, we continue to invest substantially in CFNYC as a whole, and are working hard to keep up with the very fast growth we've experienced in the past few years, and that we know we'll continue to see going forward. And we're particularly grateful for your understanding as we hit growing pains - like this one- along the way.

If you have any questions, feel free to post to comments (we will do our best to respond here) or to speak with us live.

C, H and J

Avery Elements.jpg

Runshine!

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UPCOMING ELEMENTS WORKSHOPS:

#25 (Williamsburg) Mon/Thur @8pm, starts May 10 (4 slots left) (1/2 price = $150)

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

As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters--use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.

Saturday 100501

Run 5K

Post time to comments.

Compare to 091209.

CFBK Strength Preference: CF Football

Complete 7 rounds for time of:

3 Deadlifts 315 lbs
6 Handstand Push Ups
9 Box Jumps 24" box

Post times to comments.

Happy Belated Birthday, Torch!

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