Please familiarize yourself with the following schedule changes.
The Labor Day weekend schedule is as follows:
Saturday 10am Beginner’s class
Saturday 11am WOD
Sunday 10:30am WOD
Monday 10:30am WOD
No Kettlebells. No Olympic Lifting. No Fight Club.
The Elements Workshops have been a great success. It's been great to see so many new faces come into the gym and work hard learning the basics. We hope to improve upon the program for September.
NEW ELEMENTS WORKSHOPS! NEW TIMES!!! NEW PRICES!!! Due to the holiday, elements classes will start on Tuesday, September 4th at 6pm and Wednesday, September 5th at 6pm. If you wish to attend the Elements workshops for September, you must attend one of these first two classes. Enrollment is limited so show up early. Or come into the gym and pre-pay.
For September the Elements will meet in two groups. Group A will meet Tuesdays and Thursdays at 6pm. Group B will meet Mondays and Fridays at 7pm instead of 6pm, except for the first class that will be Wednesday, September 5th at 6pm.
That means the WOD classes will be at 6pm on Mondays and Fridays for the month of September.
No Beginner’s class next Wednesday.
Try to get in this month, because in October the price of the Elements Workshops will increase.
Thursday 070830
Run 5 K
Post time to comments.
Compare to 070814.
We'll be doing something fun and interesting indoors tomorrow for those of you that come into The Box.
im in for the elements class even though ill be away again all bext week.
OK finally posted pics from yesterdady and today to my flickr acct, enjoy:
http://www.flickr.com/photos/c1sarena/sets/72157601753126130/
Here are a few pics from the cert:
http://www.flickr.com/photos/c1sarena/sets/72157601752997300/
Thanks guys for varying the times on the Elements class... Much appreciated!
I second justin, thank you!
How come "something fun and interesting" scares me??
see ya later!!
This mornings class did the following workout.
21, 18, 15, 12, 9, 6, 3 reps for time of:
Deadlift, 135#m, 95#f
Box Jumps, 20"
Knees To Elbows
Push Ups
Fun!
Damn! That sounds brutal! Sup ya'll was on set filming on the new Bruce Willis movie yesterday but back to work today. Long hard hours. FYI people, most actors are little puny men aka they would get killed at Crossfit! I was the biggest dude on set! LOL
I third Justin's sentiment! Thanks for varying the class.
Keith email me about the info for private-work email gregory.casimir@gs.com
By the way, the youtube clip of that woman cracking the nuts with her butt was hilarious!
to put into perspective how human we are...
these fuckers are fast!!!
http://www.youtube.com/watch?v=T7A_QUlMbvY
Glad to get back in it after all of this time off. Even though I tapped out in the middle of the WOD. Hoping to get back up to full intensity in a timely fashion.
29:58
We should definitely see some sub-25 min. from the big guns on this one. I trudged through at a steady pace, but KTE are the main reason it took me so long: I find them just plain hard, and I also didn't want to risk ripping any skin off my hands.
Enjoy!
The KTE is going to be the widow-maker on this WOD! But they will help you to do this sort of stuff:
http://youtube.com/watch?v=WjRpTNWv7dY
Enjoy! This guy gives Brian D jump competition!
I'm in the for the elements class at 5. Although with that first one at 6, I dunno if I can make it then. Quitting time IS 6 for my office....
Lunchtime class we did:
21 18 15 12 9 6 3
KB Snatch
Push Ups
KTE
I started with a 12kg kb but quickly reduced to the 8kg
20:49
This was after a 1-1/2 hr yoga class with Keith doing so many damn lunges with legs and glutes on fire! Going with Marisela to run now!
I'm off to Barcelona for a five 5 days. Happy lifting everyone! I'm hoping to get some good pics in my crossfit t-shirt.
i have thoroughly enjoyed the elements classes and am looking forward to full WODs! im going to get my bro to sign up for sept elements, he just moved to the city and could use some roughing up.
also, just to confirm. the friday elements class tomorrow is still at regular schedule time, 6pm?
thanks!
an interesting blog post about "squat ass":
http://coachgibbons.blogspot.com/2007/08/abundant-assets.html
and here's a great piece about older women beating younger women at running:
http://www.nytimes.com/2007/08/30/health/nutrition/30Fitness.html?ex=1346212800&en=69b6e666c166464c&ei=5124&partner=permalink&exprod=permalink
RUN HARD!!!
Age means nothing. Randy Couture just proved it by dominating Gabriel Gonzaga, a fighter that is 16 years Couture's junior and outweighing him by nearly 30 lbs.
Some crappy muscle-ups. I'm still proud of em though: I never could have done it without learning the kip at CF NYC!
http://crossfitzonediet.blogspot.com/
25:09
21-18-15-12-9-6-3
8kg kb
REAL pushups it'll 6 and 3's (knee push ups)
KTE (though it was really knees to chest)
i need these workouts the most due to my kitten like strength up top. i think i saw triceps today!!!
Bill Mills, Hicham El-Guerrouj, and Pre! That's a greatest hits right there.
Not related to CF but it was just too hillarious not to post.
http://www.youtube.com/watch?v=l25QMjZdvUY
Marisela, thanks you're the best!! Can we try again next week?
5K on treadmill: 23:53 (PR)