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June 23rd start date--Mon/Fri 9-10pm with Court Wing
July 7th start date--Mon/Fri 8-9pm with Court Wing
July 9th start date--Wed (8-9pm)/Sat (noon-1pm) with Joshua Newman
TODAY'S SCHEDULE (all at 39 W. 38th St.):
7am Workout of the Day (WOD) Class--Jacinto
12:30pm WOD Class--Allison
6pm WOD Class--Court
7pm WOD Class--Court
8pm M/F Elements Workshop--Court
NEW FREE BEGINNERS' SCHEDULE WITH MANY MORE CLASSES
Tuesday, 7pm--817 Metropolitan Ave., Brooklyn (L to Graham Ave.)
Thursday, 7pm--817 Metropolitan Ave.
Saturday, 1pm--817 Metropolitan Ave.
Sunday, 1pm--817 Metropolitan Ave.
Saturday 10am--39 W. 38th St., Manhattan
Sunday 10am--39 W. 38th St., Manhattan
If you're already a member of the Black Box and want to help it grow, encourage your friends to try a free beginners' class. With so many scheduled now, people have no excuse not to try CrossFit.
Monday 080616
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
Post time to comments.
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Free Beginners Classes at our Brooklyn Location (817 Metropolitan Ave) Tuesday and Thursday at 6:30 PM
NYC space is looking great! Amazing the difference with the loft removed.
I'm signed up for 6:45 class but will be running late.
May I present the menu to "5 Napkin Burger" - opening on Wednesday.
http://www.thrillist.com/send-image.html?entry_id=3000&img=3000popup.jpg
I definitely agree that midtown without the loft is amazing. Much better feel of the space and likely to be easier to cool - esp with the lower temps of this week.
I meant to post this on friday but just plain forgot:
I have a HUGE issue with the "add 100 meters to the row if you're subbing for a 400m run" thing. Kevin and I did Michael this way on friday and it was waaaaaaayyy harder. We subbed 1000m row for the 800m runs. I appreciated having the challenge but technically I feel that is in no way an appropriate analog. Perhaps for someone like Ewen it may be different but my row times were over twice as long as what my run times would have been and far more taxing.
Brett,
I think the only reason the 500=400 sub is in place is that 400m is a standard running distance, while 500m is a standard rowing distance. For multiple reasons, I agree that this is a poor substitution unless the WOD calls for a series of runs/rows (5 x 400m run) or one long monostructural workout (5K).
For most people, a 500-to-400 rowing substitution will be longer, and probably harder (especially if the WOD includes pullups or KB swings or the like). I would have to compare a running WOD on a track with its rowing-sub equivalent to say just how much longer rowing 500m takes me compared to running 400m. At full speed, I would guess the difference is 15-20 seconds.
I don't know what a better sub would be when the WOD calls for running, but I can only encourage everyone to work on their rowing technique, since it's a great exercise anyway.
Moon - the trim work on the ceiling is gorgeous. Almost enough to distract me from the pain of yet another sit up...
ive subbed jump ropes for running before. Definitely less taxing than rowing on the arms and fatigues the calf muscle in a similar way to running...
Sam, how do you usually "measure" your jumping? 1 jump per meter? I suppose X number of box jumps, walking lunges or high knee running running in place could also work.
Brendan writes,
"I have a HUGE issue with the 'add 100 meters to the row if you're subbing for a 400m run' thing. . . . I appreciated having the challenge but technically I feel that is in no way an appropriate analog."
I agree. The fact there is an official WOD with the option, "Run or Row 5K" (071220, 080116, 080209) indicates to me that a "1 to 1" substitution is appropriate. If a "1 to 1.2" were the preferred substitution, I would have expected this WOD's to be "Run 5K or Row 6K."
Hey Moon, my friend just got hired as a manager at 5 Napkin burger. They just opened. I would love to check it out.
im in for 5 napkins,maybe next rest dinner????
The next Friday Rest Day falls on July 4. We could make the dinner at 5 Napkin.
Hamburgers on July 4 would certainly make sense.
Are people available on July 4? Who would be in?
sweet u guys, :)
12 minutes on today's WOD.
12 minutes on today's WOD.
the burpees were, as usual, kryptonite.
17:58 Sub Double Under Attempts
17:04
wait 4th of july at a restaurant? hmmm
maybe a really late dinner after the fireworks instead?
17:19
DU were mostly singles and doubles, a few triples.
Todays WOD
13:50 anchorless situps
Nice work today everyone! Especially Kevin W on your 13:01 with anchorless situps
Did a BW overhead squat today. 165(pr)
Congratz to all - esp Kevin with the big OHS!
12.27 on todays wod.
Erica unsurprisingly smoked it with a time of 10 something..
11:44 as rx'd with situps unanchored
15:03
Fast sit-ups: unpossible. Burpees: ungood.