Saturday 090131
(Make-ups of past three days of workouts)
11am: 7 x 1 Thrusters, "Elizabeth," or "Nicole"
noon: "Elizabeth" or "Nicole"
Post results to comments.
Eat all your colors
Fix your shoulders
Juan (left) and Jeff (the blur on the right) play around with a kettlebell and some resistance bands:
Elements Workshops Update: #34 just sold out, currently only #36 still has availability
Elements #36 M/W/F @ 8:30pm: Feb. 16, 18, 20, 23, 25, 27 (4 slots left)
And if you want to give us a test drive first, come to a FREE BEGINNERS' CLASS (Tues, Thurs, Sat, and Sun at 10am, Wed at 7pm)
Friday 090130 (23)
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 081119.
More help for lower-back woes
CrossFit Endurance+Paleo=Ass-kicker!
Challenge yourself...you'll be surprised
A little mercury with your soda?
Inspiration from Anthony Robles
This woman sounds amazing but they should write an article about Jacinto next
Kirk sends his greetings from Afghanistan. He writes of this picture: "I took the handstand pic by a UN vehicle for a reason. When you said you wanted shots of people doing adventurous things their Crossfit training helps them achieve, driving in vehicles here popped into my mind. The most dangerous time for internationals is a place like this is when they are in transit. In fact, we fight over who sits in the front seat - and it's the loser who gets to sit there. In the case of an IED or mine attack, statistically the front end gets hit. In the case of ambush, the driver has been trained to turn the passenger side to the attackers, thus sacrificing the person in the passenger side in order to keep the driver alive and still able to drive... It doesn't pay to be someone who needs to sit in front because they get car sick... You need to be constantly alert and observing as you drive and in the event of an attack, you better be ready and able to move and respond. There is no question that Crossfit puts me in a better position to do this than most people. In my mind, Crossfit is a life saving tool."
And here's Kirk versus the Pullup Bar of Doom. (Click here to see photos of his "gym friend" and the "shiny silver weights".)
UPCOMING ELEMENTS WORKSHOPS:
Elements #34 M/W/F @ 8:30pm: Feb. 2, 4, 6, 9, 11, 13. (just 1 slot left)
NEW! Elements #36 M/W/F @ 8:30pm: Feb. 16, 18, 20, 23, 25, 27 (4 slots left).
More FREE BEGINNERS' CLASSES than ever before: Tues/Thurs/Sat/Sun @ 10am, Wed @ 7pm
Thursday 090129 (22)
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 081026.
No ladies were harmed during the making of this video (via)
Coaching is not over once the music gets turned up!
Dietary Guidelines for Americans, 2010 public comment submission (read what others have said already) (via)
Peanut product recall grows in salmonella scare
Babies know: a little dirt is good for you
Shamelessly girlie blog post about the wonder that is the Lululemon pant
So kettlebells are catching on in NYC...who knew? (video)
Joe shows us his muscle-up. Sorry I screwed up the filming and turned it into a sideways muscle-up. Lesson learned.
UPCOMING ELEMENTS WORKSHOPS:
Elements #34 M/W/F @ 8:30pm: Feb. 2, 4, 6, 9, 11, 13. (4 slots left)
NEW! Elements #36 M/W/F @ 8:30pm: Feb. 16, 18, 20, 23, 25, 27.
And for all the lurkers out there who've never been to the Black Box, did you know we have new days and times for our free beginners' classes?
Tues/Thurs 10am with Jacinto (these classes tend to be very small and are a great chance to get plenty of personal attention)
Wed 7pm with Josh
Sat 10am with Josh
Sun 10am with Justin
Wednesday 090128 (21)
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 081101.
Go for whiteboard glory out at CFBK, our sister gym
Brian's got some ideas for your "core," alright
Jen wants to know if you know who you are
Fitness: more than muscles
Meet Grok
This dude had it coming (video)
Chris P. responded to my request the other day for more photos of our members doing adventurous things that their crossfit training helps them achieve. Here we see him at the top of Mt. Kilimanjaro. When I asked him about how his training at the Box helped him, he responded, "Crossfit helped me with the endurance required to climb for hours over rough terrain with a large backpack. The last day was the most difficult requiring over 8 hours of climbing, with 7 hours of that in the dark. I think I was better able to handle the mental and physical endurance requirements due to the crossfit workouts." And when I asked him about why he wasn't doing a handstand in one of our Black Box t-shirts, he responded: "I wish! I had my black box shirt with me- I did think about it. I was ready to collapse though and there's barely any oxygen up there. " Sounds to me like he had a good excuse...
Tuesday 090127
SCHEDULE for today's Rest Day Make-ups:
For those who want to make up Monday's GHD Sit-ups, Back Extension WOD, when you arrive, check with your instructor, who will likely assign the GHD's on a first-come-first-serve basis.
7AM, 12:30PM: Instructor's Choice
6PM: "Barbara"
6:30PM: CrossFit Total
7:30PM: "Barbara"
Register for our CrossFit Basic Barbell Cert with Mark Rippetoe, July 18-19, 2009! (please note that the $100 credit offer has already filled up but it's still possible to register for the cert, whether you're a member of CFNYC or no)
"While the abs are pretty, I'd much rather have a set of gorgeous 3x5 deadlifts at my previous 1RM under this CrossFit t-shirt."
Women, rugby, and muscle
Speaking of women's rugby: the U.S. Women's Rugby 7's calendar
The Mic'd Instructor: Double unders (video)
Dutch Lowy trainer development seminar at CFSBK, March 28, 2009
Rippetoe CrossFit Basic Barbell Cert July 18-19, 2009 at CrossFit NYC!
We are proud to announce that we'll be hosting Mark Rippetoe for a CrossFit Basic Barbell Certification this summer. The registration link isn't even live yet over on CFHQ but we have it here for our loyal blog readers. And for our members, we offer a special deal: be one of the first twelve people to register for the cert (and email me your confirmation) and you'll get a $100 credit from us, bringing the cost down from $595 to $495. You only need to put down a $250 deposit right now at this link to be registered. If you have questions, drop us a line. UPDATE! The 12 slots have been taken but anyone can still register for the cert at the regular price.
UPCOMING ELEMENTS WORKSHOPS:
Elements #34 M/W/F @ 8:30pm: Feb. 2, 4, 6, 9, 11, 13. (4 slots left)
Elements #35 M/W/F @ 7:30pm: Feb. 9, 11, 13, 16, 18, 20. (1 slot left)SOLD OUT!
NEW! Elements #36 M/W/F @ 8:30pm: Feb. 16, 18, 20, 23, 25, 27.
"People ask me, 'What do I do for abs?'... I tell them, 'stabilize the mid-line like a motherf@#!er, that's what you do!'"- Greg Glassman
Monday 090126 (20)
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Compare to 080402.
Steve Cotter on training the legs
The Hawthorne Effect, or, why CrossFit works
Great article on Pat Summitt, basketball coach, and her coaching legacy
Six weeks to...the same old you?
Congrats to Jim who ran the Manhattan Half Marathon yesterday. (I hope he was wearing as good a shirt as this one.) If you're a member of CFNYC and you've done any races or competitions lately, drop us a line at allisonATcrossfitnycDOTcom and send us a photo of your accomplishment so I can blog it.
Sunday 090125 (19)
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 081004.
Juan shows us how to accessorize our workout:
Saturday 090124 (18)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 081025.
Gym of the living dead
Using the weight room to get stronger rather than do stunts
"Better than nothing"?
Own your movements
Check out this CrossFit NYC video from almost two years ago that features many of our current members and coaches doing the Total. Post names of who you recognize in the video to the comments:
Friday 090123
7:00, 12:30: Instructor's Choice
6:00: Run, GHD sit-ups, deadlifts
6:30: HSPU's, L-pull-ups
7:30: Lunges, burpees
More benefits from a low-carb diet
Nice little interview with Rippetoe in which he tells you exactly why you shouldn't look up when you squat (via)
Calling bullsh*t on the "eat less, do more" mantra
LOL: Personal trainer helps Sarkozy with 'sex life'
Building the fire-breather
UPCOMING ELEMENTS WORKSHOPS:
Elements #34 M/W/F @ 8:30pm: Feb. 2, 4, 6, 9, 11, 13
Elements #35 M/W/F @ 7:30pm: Feb. 9, 11, 13, 16, 18, 20
Please note that we've pushed back Elements #35 by one week and also re-set the dates and times for it.
Just one spot left for our kettlebell cert with Jeff Martone! (Feb. 28-Mar. 1)
Thursday 090122 (17)
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 070113.
Demo video of this WOD from HQ [wmv] [mov]
Rip on grip, or, how to save your hands from raised calluses and eventual tears
CF San Fran wants you to get end-range deranged (a.k.a. the "Death Stretch")
20 quick lessons to no-BS self-protection
MMA supporters work to get their sport legalized in New York
One man's quest to find first black winner of the Tour de France
Scientists discover "gourmand syndrome"
Jenn gets her v-ups DONE:
Wednesday 090121 (16)
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Compare to 080713.
Wrap-up of Monday's "Carnival of Skills" out at our sister gym, CFBK
"Imagine a world . . . where anterior dominance is unheard of, nobody cares about their chest, and speed and power are the only determinants of physical worth."
A guide to natural sweeteners and how to use them
Perfectionism and emotional eating
Peaches on the lamb
Greg Everett on the "prodigal chain"
Court and the gang post kettlebell training at CFBK's Carnival of Skills this past Monday:
Tuesday 090120 (15)
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081126.
The chocolate king of São Tomé
The "zoo human" predicament
Cold showers stop you getting fat?
The Mic'd Instructor takes on the front squat
The deadlift vs. the squat
The gang's all here: lunchtime class last week:
Effective Monday, February 9, we will be moving from three weekday evening Workout of the Day ("WOD") classes (6:00, 6:30, 7:30) to four (6:00, 6:30, 7:00, 8:00). Beginners' and Elements classes will typically be at 7:30 and/or 8:30. This schedule change should help us accomplish several objectives: (1) it should further relieve crowding; (2) it should accommodate those who need to arrive later; and (3) it should allow us to better size the classes.
We will probably move to a first-come-first-served approach for assigning members to WOD classes. Members will sign in as they arrive, rather than signing in for a particular class. If you arrive at 6:05, do not be surprised if you are assigned to the 6:30 WOD class; if you arrive at 5:55, you may also be assigned to the 6:30 WOD class, if the 6:00 is already full.
For example, during a WOD like "Fight Gone Bad," (when it makes sense to have 10, rather than 12 people in a class) it is entirely possible that the first 10 people will arrive by, say, 5:50. At that point, we may decide to close the 6:00 class, and assign the next 10 people to arrive to the 6:30 class. In this way, our approach may be similar to those restaurants that do not take reservations, but rather sit a table when everyone in the party has arrived.
We do not know whether this approach will prove optimal for our members, but we are going to try it for a month or so to see. Based on our experience to date, we believe this may actually minimize the wait time and maximize efficiency. We also believe it will give people more time to warm up and/or practice skills, either before or after their WOD class.
Typically, you can expect classes that start on the hour to be in the back half of the gym (i.e., by the showers), and classes that start on the half hour to be in the front (i.e., by the reception desk). When you arrive, if there is not a class currently in session, you can use the area where your class is scheduled to occur for warming up. For example, if you arrive early for a 6:00 class, you can start warming up in the back WOD area. If you arrive early for a 6:30 class, you can start warming in the front WOD area. When you finish, if there is not another class scheduled for the WOD area you're in, you can stay for a while, and continue to practice.
We are trying to be efficient, flexible, and accommodating. As a general rule, if you are uncertain whether you can do something in one of the class areas, ask the instructor assigned to that area.
Let's see how this works.
Monday 090119
REST DAY MAKE-UP WODs:
7am: 7 x 1 Hang Power Cleans
12:30pm: 7 x 1 Hang Power Cleans
6pm: 7 x 1 Hang Power Cleans
6:30pm: GHD Sit-ups, Hip & Back Extensions, Thrusters, Pull-Ups
7:30pm: 7 x 1 Hang Power Cleans
CrossFitting triathlete gets faster--and a life (CF Journal)
Derek Poundstone lives up to his name by shouldering a 400# Atlas Stone
Body comp calculations
Gwyneth Paltrow: dumbest diet advice ever? (via)
Avery and Lindsay get the wallball done:
Sunday 090118 (14)
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090105.
Skill-transfer exercises for the clean and snatch--treatments for common problems (CF Journal)
Coke sued over Vitamin Water fraud
A bridge on the river fitness
Registration open for the virtual weightlifting meet, Feb. 6-8, 2009
Who DOESN'T love ring dips?
Saturday 090117 (13)
Run 10 K
Post time to comments.
Compare to 081213.
It seems to me you've got 2 options: run your 10K out in the cold (expected high is 32 degrees Fahrenheit) or you could come down to the toasty warm Box where Josh will be doling out who knows what kind of workout but I can guarantee it will make you sweat. And that sweat won't immediately turn into icicles...
Friday 090116 (12)
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
GOOD NEWS! There are still spots left for our CrossFit Kettlebell cert with Jeff Martone. Sign up before it really DOES sell out.
In other news our Elements Workshops continue to sell out (Elements #33 just closed out today). Upcoming workshops are Elements #34 and Elements #35. Click here for details and to register.
4 out of 5 bloggers agree: squats rule!
The great chalk debate
Values
Keith recounts the early days of CFNYC (i.e., before the Black Box had its own Box)
They call it "virtual shoveling" but the work is totally real:
Our members might be toiling hard but our boxes are happy:
Wednesday 090115
Rest Day on the main site. We are continuing with our January 2009 experiment of offering make-up sessions of the last 3-days-worth of workouts. Here's the schedule for today:
7am class--at discretion of the instructor (Jacinto)
12:30pm class--at discretion of the instructor (Court)
6pm class--first WOD of the cycle (shoveling, pull-ups)
6:30pm class--second WOD of the cycle (cleans and dips)
7:30pm class--third WOD of the cycle (OHS)
Post times/scores/weights to comments.
Lindsay gets her post-WOD stretch:
Brando and Bruce
Protect your dreams
Collegiate footballer heading to Oxford, not NFL (via)
To the future!
Pam MacElree on consistency
The food reward
Surviving the kettlebell
The primal carbohydrate continuum
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts--the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power --unsurpassed."--Coach Greg Glassman
Wednesday 090114 (11)
Overhead squat 3-3-3-3-3 reps
Post loads to comments.
Overhead squatting safely
Some inspiration: Nicole Carroll goes for bodyweight OHS x 15
Trying to avoid a cold? Go back to bed.
The deadlift, part 1
The many types of blobs
Teenage weightlifter is Britain's strongest woman
Here at CrossFit NYC we've been lucky to experience tremendous growth of interest in our gym since we moved into our new digs at 25 W. 26th St. Because of that growth, we're offering more Elements Workshops than we ever have before, and they're filling up rather quickly. If you're interested in signing up, here are the next workshops scheduled:
Questions? Confusion? Email us at info@crossfitnyc.com.
Tuesday 090113 (10)
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.
Membership has its privileges: RSVP for CFBK's Carnival of Skills this coming Monday, MLK Day
Is there One True Way to pull?
Cut the foreplay and hit the heavy weights!
Straight talk on HFCS
Ndiya's corner: What's on the walls? (scroll down)
Coach Rut schools you on the DB vertical press (CF Journal)
The best links of 2008 (via)
Last Wednesday night's free beginners' class. To sign yourself up for a free beginners' class, click here:
Monday 090112 (9)
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24".
Post time to comments.
CrossFit Northeast Qualifiers: May 23-24, 2009
C.R.A.S.H.-B sprints, February 22, 2009 (our showing last year)
Forging your own genetic destiny
Chaos begets chaos
How to stretch your pecs (and how not to)
Smarter men have more sperm
The last time virtual shoveling came up in a WOD, we were still back at our old space on 38th St. In this picture you can see Jacinto watching my form and encouraging me:
Saturday 090110 (8)
Run 5 K
Post time to comments.
Compare to 081121.
Sunday 090111
10am: free beginners' class
11am: make-up of 5x5 front squat WOD
noon: make-up of 10-round pull-up WOD
Post info to comments.
Friday 090109 (7)
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 071204.
Your tight hips betray you
Primal energy bar redux: making a better bar
Learn it don't burn it
If CrossFit were a car...
Saving a squirrel by eating one
Jacinto undergoes the post-WOD interview treatment by Juan and me:
Thursday 090108 (6)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 060107.
How people fail their New Year's resolutions
Sensible vice: the day spa
When the woolly mammoth ran out, early man turned to roasted vegetables
Food safety has to wait on back burner
Fresh start for a new year? Let's begin in the kitchen
At the stove, a dash of science, a pinch of folklore
Bill Starr on squat alternatives
And let's wish a happy birthday to Carey, seen here at our old location:
Wednesday 090107
Makeup WOD's
7am, 12:30pm, 6pm: Sunday's 3-3-3-3-3 Deadlifts
6:30pm: Monday's 1-1-1-1-1-1-1 Hang Power Cleans
7:30pm: Tuesday's 4 Rounds of Run, HSPU's, Rope Climbs
Tomorrow's choices reflect the fact that Sunday's have the lowest WOD attendance, and are therefore are the WOD's that the most members will need to make up.
Power Athletes Magazine--articles archive
For lifting geeks only
Don't quit
Resolve to do more of...nothing
Why you have no excuse not to work out
Is being healthy a vain pursuit?
Naples comes to Noo Yawk--mmm, pizza!
Johnny Rodz is all smiles after his deadlift workout:
IMPORTANT: Please take the time to familiarize (or refamiliarize) yourself with our procedures for Black Box 2.0:
Rules for Black Box 2.0
Rules for the 2009 Black Box Challenge (even if you're aren't participating in the challenge, for the month of January we're adjusting our Rest Days procedures due to the challenge and you'll want to know how we're operating on those days)
If any of these rules/procedures are confusing or you have questions/concerns, please voice them in the comments below and/or email Hari at hari@crossfitnyc.com. Thanks!
Tuesday 090106 (5)
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
Nicole Carroll on "What Is CrossFit," part 1 (video)
Can one be both vegetarian and primal?
She likes us! She really likes us! (Thanks, Melissa for your kind words about this blog.)
I know Christmas has already come and gone, but don't be naughty
Boz has some opportunities for you
Watch as our morning-class instructor Jacinto gets a PR of 135# on a hang clean at the lunchtime class that Brian and I taught yesterday. Congratulations, Jacinto!
If you didn't read the blog this weekend, then you missed out on our big announcement: we're hosting our first CrossFit cert on Feb. 28-March 1, 2009. It's a kettlebell cert with the wonderful Jeff Martone.
We decided to take the profits from said cert and turn them around into offering a $100 credit to the first 12 members and/or trainers of CFNYC to sign up for the cert. So far these 11 people are getting back $100: Chris O., Allison B. (i.e., me), Jacinto, Sam F., Erica, Dan D., Moon, Zach, Hari, Melissa, and Johnny R. So that means there's still 1 spot left for a discount. Whoever is next to email me their confirmation of sign up will get that discount. I just got my 12th email confirmation from Vadim, so there are no more $100 credits available.
There's a max of 35 attendees allowed for the cert so if you're considering going, I'd suggest signing up as soon as possible.
In other (good!) news, 2 of our 4 new showers should be operational by this afternoon and anyone who comes in for a WOD during the morning class can go upstairs to Mendez Boxing on 5 to take a shower (we made arrangements with them for coverage of the morning in case we needed it). We can expect the 3rd and 4th showers to be done in the next couple days, max, so don't forget to pack a towel!
Monday 090105 (4)
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080414.
NEW DAYS/TIMES for FREE BEGINNERS' CLASSES!
Tues/Thurs 10am with Jacinto
Wed 7pm with Josh
Sat 10am with Josh
Sun 10am with Justin
UPCOMING ELEMENTS WORKSHOPS
Mon/Thurs 8pm with Court (Jan 5-29)--SOLD OUT!
Tue/Fri 7pm with Allison (Jan 6-30)--SOLD OUT!
Wed (8pm)/Sat (noon) with Josh (Jan 7-31) (just 1 spot left)
Mon/Thurs 7pm with Court (Jan 12-Feb 5)
Rippetoe on NPR: "Everybody thinks that arms equals muscles" (audio)
A great read: The northbound train
The 100-burpee cookie, a.k.a., are you paleosexual?
What will change everything? (via)
Dark chocolate more satiating than milk chocolate? (via)
Your choice of CF/Zone nutrition seminars: The Tyler Durden School of Cooking (NYC), EC helps you "cut the crap" (Connecticut)
Welcome Vadim, one of our newest members, who yesterday pulled what looks to be a pretty considerable weight! (Thanks, Juan, for the vids. You can find more of his videos and pics here.)
Sunday 090104 (3)
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081129.
Check yesterday's blog post for details about our hosting our first-ever CrossFit cert: a CrossFit Kettlebell Certification with Jeff Martone! We're offering a $100 credit to the first 12 members who sign up for the cert and forward the registration to me (allison@crossfitnyc.com). As of this moment 9 of those 12 slots are already taken, so be sure to sign up ASAP because there's only 3 slots left.
Lance Armstrong is hitting the kettlebells--how long til he's crossfitting?
Medical myths / holiday medical myths
Blood sugar control linked to memory decline
Free monthly moonlight bike rides in Central Park
UPDATE! The CF KB cert is posted on crossfit.com. Click here for the link. If you want to get the $100 credit I would recommend signing up immediately and then forwarding me your confirmation. We already have 4 of the 12 slots taken, leaving just 8 more who can get that $100 credit.
We're pleased to announce that on Saturday, February 28 (an official Rest Day) and Sunday, March 1 (WOD # 44), Black Box 2.0 will be hosting an official CrossFit Kettlebell Certification with Jeff Martone. There will be a maximum of 35 attendees at our cert.
We will be using our proceeds for hosting to offer a $100 credit to the first 12 Black Box members (whether Manhattan or Brooklyn) who register. Simply forward a copy of your registration acknowledgment to Allison@CrossFitNYC.com and we will credit you with $100 towards purchase of any Black Box products or services (t-shirts, membership, private training, etc).
And remember, while only our members have the opportunity for that $100 credit, anyone interested in getting certified in kettlebells is more than welcome to sign up for this certification.
CrossFit Kettlebell certs currently cost $595 and require at least a $250 deposit upon initial sign-up.
Saturday 090103
Tomorrow's Rest Day WOD's:
Josh's 11am WOD class will be making up "Murph" (#1). In addition, at noon, Josh will offer an extra WOD class for those wishing to make up Friday's clean & jerk on-the-minute WOD (#2).
You need to be there at the appropriate time(s).
In case you missed it on the CFBK blog the other day when Moon posted about it, our Brooklyn location finally has real heat up and running (no more of that propane-heater wackness). So if you haven't been out to CrossFit Brooklyn lately, you may want to pay them a visit some time soon. (And for any of our members living under a rock who don't already know this--your CFNYC/Black Box membership entitles you to work out at our Brooklyn location as well, so why not take advantage?)
More on Jeff Martone:
All 16 crossfit.com Jeff Martone videos
Martone does Turkish Get Up with his wife in place of the kettlebell
Martone/Tactical Athlete channel on youtube
Byers on the Martone CF KB cert, on Martone-isms (e.g.: "If you're gonna be stupid, then you have to be tough." )
"Look, ma, no goosebumps!"--Moon and Nicole W. demonstrate the inherent toasty-warmness of our Brooklyn box.
NEW DAYS/TIMES for FREE BEGINNERS' CLASSES!
Tues/Thurs 10am with Jacinto (classes begin week of January 5th)
Wed 7pm with Josh (classes begin January 7th)
Sat 10am with Josh (already ongoing)
Sun 10am with Justin (already ongoing)
UPCOMING ELEMENTS WORKSHOPS
Mon/Thurs 8pm with Court (Jan 5-29)--SOLD OUT!
Tue/Fri 7pm with Allison (Jan 6-30)--SOLD OUT!
Wed (8pm)/Sat (noon) with Josh (Jan 7-31) (close to selling out)
Mon/Thurs 7pm with Court (Jan 12-Feb 5)
Friday 090102 (2)
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 081002.
Zone aesthetics
New York's dish of the year? Why, the burger, of course
My idea of sweet is not my family's
A fight gone bad, Brooklyn-style
Brian D. and Rachel (visiting us from Seattle) are WAY too excited that it's 2009:
Thursday 090101
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080825.
Black Box 2009 Challenge
Measuring Work Capacity Over a 365-Day Time Domain
Assuming there are no surprise changes to the schedule, in 2009 there will be 274 official CrossFit Workouts of the Day (WODs). The challenge is to maximize both the number of WODs done at or near the time they are prescribed and the number done as prescribed ("RX'd").
For those interested in participating, the rules are as follows:
Procedures For the 2009 Black Box Challenge
On January 2009 Rest Days, on a trial basis, we will be offering makeups of Workouts of the Day ("WODs") from the most recent three-day cycle of workouts.
This does not mean we will be running Rest Days like an "open gym."
Rather, at the discretion of the instructors, each class may include a maximum of one WOD from the most recent cycle. These will be announced in advance. Check the blog, if you're hoping to make up a WOD on a Rest Day.
There is no guarantee that the class you want to attend will be making up the WOD you missed.
For example, Saturday, January 3 is a Rest Day. There will only be an 11am WOD class. During that class, the instructor will be offering either the January 1 WOD or the January 2 WOD, not both. In this instance, it makes sense to do the January 1 WOD, since that is the one that the most people will likely have missed. So, if you miss the WOD on January 2, you will probably not get to make it up on January 3.
Members with a Level 1 Certification (and long-time members who request and are granted a brief waiver from this requirement) can come in when there are not two classes going on and self train for $10 per hour and make up whatever WOD they want (or do any sort of skill work or general crossfit-style training).
Typically, we will post in advance on the blog which of the recent WODs will be made up during which Rest Day classes.
If, for example, we decide that on Wednesday, January 7 we will be making up the January 4 WOD at 6:00, the January 5 WOD at 6:30, and the January 6 WOD at 7:30, don't show up at 7:30 explaining to the instructor your special needs.
We are not going to have people doing their own thing during Rest Day WOD classes. Please don't put your instructor in the position of having to say "no."
We're trying to be accommodating, but there are limits in the name of safety and serving the interests of the most members possible. The limits are described above.
NEW DAYS/TIMES for FREE BEGINNERS' CLASSES!
Tues/Thurs 10am with Jacinto (classes begin week of January 5th)
Wed 7pm with Josh (classes begin January 7th)
Sat 10am with Josh (already ongoing)
Sun 10am with Justin (already ongoing)
UPCOMING ELEMENTS WORKSHOPS
Mon/Thurs 8pm with Court (Jan 5-29)--SOLD OUT!
Tue/Fri 7pm with Allison (Jan 6-30)--SOLD OUT!
Wed (8pm)/Sat (noon) with Josh (Jan 7-31) (close to selling out)
Mon/Thurs 7pm with Court (Jan 12-Feb 5)
2009 CrossFit Games!
Homemade T-handle demo
Best of Modern Forager, 2008
Reflect, regroup, resolve
Eat (fat), drink (a bit), and be merry
Making sausages
