We love you guys!
We love you guys!
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
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.
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
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!
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.
]]>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
Have you met the gym's twins, Huff & Puff?
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.
]]>"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
Manhattan
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.
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.
]]>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!).
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.
]]>UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th
Sunday 100509
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile.
Post time to comments.
CFBK Strength Preference: CF Football
Rest Day.
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.
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.
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.
CFBK Strength Preference: CF Football
Rest Day.
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