Ladies Choice

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Still checking on insurance issues, but the gym *may* be closed this weekend (Fri-Sun) as the four of us idiots in charge are off to Ann Arbor to up our certification levels, and not sure we can officially let anyone else lead things up.
Also stay posted for details on KB guru Steve Cotter’s first ever NYC seminar, which we’ll be hosting.


  • Ewen

    Cindy 15 rounds
    Push-ups still the main weakness.

  • Allison

    Cindy 13 rounds
    subbing jumping ring pull-ups for the pull ups (2 to 1)

  • michelle

    Cindy 10 rounds
    subbing jumping ring pull ups for the pull ups 2 to 1) Nice going Allison!

  • Hari

    Cindy: 14 Rounds as RX’d.
    Hurt way more than usual. Must have been an excessive amount of gravity at Black Box tonight.

  • Paul S

    Back after a week of sickness.
    Very tired. Cindy as Rx’ed, 15 rounds.
    Hey Kevin, nice job man, 19 rounds!

  • Kevin

    Thanks Paul. Nice job as well.
    Yeah when I started the first few rounds I felt I was tensing alot and putting to much effort. I found my groove about ten minutes in, and the pullups and squats became, dare I say recovery. Pushups are still tough and my shoulders and tri’s are aching right now. It was good doing this WOD for the first time so next time I know how to approach it. I have to take less breaks overall especially the pushups.

  • Moon

    (8x Cindy) + 1 pullup.
    Hari: I also suspect they had the gravity cranked up in there.

  • Michael

    Cindy 15 (jumping pullup, did 2fers at first then straight-up 5s)
    Push-ups ok, squats got easier and easier (?) still having pull-up problems. Has anyone done/tested the grease-the-groove theory? I have a chin-up bar I can install at home, I’d do so only to do singles/doubles every time I pass by IF gtg actually works…
    Anyway, great gym!. Interestingly enough, whenever I show a friend the Black Box vids they say no WAY! 😉

  • Kevin

    Michael, I’ve found GTG works very well. When I walk in or out of my kitchen I do pullups on the doorframe. Anything from 2 to 12 reps.
    What also helps is negatives or static holds. Where you are at the top of the pullup bar and slowly come to a dead hang or hold it for a few seconds at different parts of the descent. So hold at the top for 3-4 seconds go down a few inches hold again then go down a little further. They are tough on the nervous system so do low reps for 2 sets with 2-3 minutes rest between sets.

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