I'd like to make a special request that the next rest day, Wing of the Court helps us go over "two hands anyhow" and some snatching of the Kernan.

Row 2K
8:43.4
oof. that was hard.

There are currently 5(!) C2 Rowers at Manhattan Black Box, courtesy of Coach P. Let's everybody extend our thanks. Thanks, Mike!

7am WOD class, coached by Jacinto:

According to the whiteboard, which states "Morning class kicks ASS," it seems these crazy morning people also decided to do a half-"Cindy" (I have no idea how long they rested post-row before doing Cindy)

2k row / mini-Cindy results:

Anthony 8:07 / 5 rounds
Connor 7:27 / 6 rounds
Kevin P. 7:49 / 11 rounds
Chris 7:16 / 6 rounds
Chadron 8:13 / ? nothing listed
Laura 9:59 / 7 rounds

Way to go, Mike!

Btw, we had a strong turnout of Box members out at BBB yesterday for the Filthy 50. Ten altogether including myself! Juan, Abby, both Sams, Erica, Ewen, both Kevins and Rachel--these guys know where the action is (or maybe they just couldn't wake up for the 11:00 at Manhattan).

2k row: 9:31.6

Man, that sucked. Give me a 20 mile training run any day as opposed to another 2k on that machine.

5 rowers? That sounds dangerous! We should probably move 2 of those rowers to Brooklyn. :)

8:53

when was that rowing seminar thing? I forgot what my 2k time was

Remember kids, a 2K row is "short" and "easy" like Fran is "short" and "easy", only longer. You might want to keep some in the tank for the last 500m if you haven't done this before.

A reminder of CFNYC&Friends benchmarks for you to shoot for (see also http://www.crash-b.org/):

Robzilla (now owner of Crossfit Fishkill): 7:04.9
Eva Claire (from CF Boston): 7:11.2
Ewen: 6:37.0

In other news, tomorrow I'll be applying my Black Box-enhanced fitness to the real-life skill of hitting a yellow felt ball over a net. I'm pretty sure tennis ranks low as a spectator sport among the barbell and pull-up crowd, but if you have nothing better to do, you can catch all the breathtaking action at 7 pm at Flushing Meadows (like the US Open, but free!).

Italian machines
http://www.nytimes.com/2008/07/03/business/worldbusiness/03fitness.html?ref=fitnessandnutrition

http://www.tacticalstrengthchallenge.com/index.html

Just putting this out there as another event Crosffitters might be interested in (max weight DL, max rep dead-hang pull-ups, max rep KB snatches in 5:00). You don't even need too much specific training.

Two different places in NJ are hosting it on Sept. 13.

2k row:
8:01

Power Snatch

6 x 2 x 115

Power Clean + Jerk

6 x 2 x 135

Back Squat

6 x 3 x 225

2 mile run

I think I'm going to sleep well tonight.

2k 9:24 seriously lacking intensity. The heat is killer.

then and extra row VERY SLOWLY:
30 minutes 5374m

My 5 k is usually 25:00. Not my best event.

I have to say I finally enjoy rowing. I miss doing it every morning in Arizona especially pool side. :)

cldnt make it to bb due to my three children and their scheduling-yeah-it happens every now and then- a tap recital here and there.

so worked out at mid city with tyler

lots of overhead squats -ok at 60 but after 5 reps at 65 each time i tried it became a contest bw me and the barbell and i lost. next time 10 in a row at 65 "ass to heels"

then 3 rounds:

10 renegade rows with 15 lb dumbell-5 on each side
10 kte
15 front squats-65 lbs

sounded easier than it was. or i just suck. or both. my arms are still sore from that 20 minute amrap pushup dip thruster lunacy i made up with hari on friday

anway around 11 minutes.

then some candlestick work. those are HARD.

hope to be in tomorrow night . especially to look at those new c2s. :)

nice times everyone. i would still be rowing fromthe lunchtime class.

was seriously trying to beat 0T
7:45

CrossFitSouthBrooklyn

POWER CLEANS 7 x 1

105, 110, 115, 120, 125, 130, 135

Pr on the power clean x5

Full Squat Clean still far ahead @ 150

7:24

Pr by 10sec

7:46

M/34/72/187
3rd WOD in what will hopefully be many more to come.

SUB: 200 SDHP@45
17:21

Very slow! The past 3 WODs have been eye openers. I normally score around 280 on the APFT and thought I was in decent shape. I am only beginning to learn how wrong I am, (and am enjoying it immensely does this make me a masochist?)

This will be my last WOD for a few weeks as I am leaing for my 3rd and final phase of OCS. Once I get back I will be spending much time at Crossfit NYC to prepare for Ft. Benning and IOBC.

8:36

Multiple ergs definitely makes this kind of WOD more fun. We'll have to set up challenges on other distances as well! (100m, 500m, 1000m, 5000m...)