Monthly Archives: September 2007

Dan Gable

“It‚Äôs funny, but the world is made up of two groups: those who know or think they know Dan Gable. And those who wish they did.” The House of Seven Gables During his prep and college careers, Gable compiled an… Read more »


Wednesday 070919 “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 070817 “Milk: It Does a Body Good?” by Lori Lipinski Post thoughts to Comments.

Wild Card

Tuesday 070918 For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball Post time to comments. It seems unlikely that we will be… Read more »

Welcome Back, Cotter!

Our man with the big bells is coming back to the NY area. Steve Cotter will be doing seminars in Brooklyn and New Jersey in October. Check out for more info. We are looking into getting a CrossFit discount…. Read more »

Speaking of Cleaning…

Saturday 070915 Power clean 3-3-3-3-3 reps Post loads to comments. You might notice that The Box smells a little better, looks a little brighter and is generally tidier. Please help keep it that way.

Simple, But Effective

Again I would have to say, that this falls into the category of things that look easy but is probably really hard. Friday 070914 Three rounds for time of: 50 Double-unders 75 Squats Post time to comments. For some people,… Read more »

Life Is Just a Frantasy

Thursday 070913 Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups Since we do not have any 45lb dumbbells or enough weightvests, I recommend 16kg kettlebells for the weighted pullups. Post time to… Read more »

The Fluffy Cloud Dance

I wanted to name this workout the Super Renegade Pistol Party, but my girlfriend asked me why all my workouts have names like the Beast and KettleHell. She asked why I didn’t name them something nice like the Fluffy Cloud… Read more »

150 Is The New 100

Tuesday 070911 Three rounds for time of: 50 Pull-ups 185 pound Deadlift, 21 reps Post time to comments. Main Entry: excessive Part of Speech: adjective Definition: too much Synonyms: boundless, disproportionate, dissipated, dizzying, enormous, exaggerated, exorbitant, extra, extravagant, extreme, immoderate,… Read more »

Mondays Are For Jerks!

“If it is important, do it every day. If it’s not important, don’t do it at all.” Dan John Warmup: 30 clean & jerks with an empty barbell. Use full squat cleans starting below the knees and alternate legs on… Read more »