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.
Made a deal with the devil in order to do FGB! today. What a perfect way to say goodbye to the Box for the winter.
FGB!
327!!!!!! Beat my previous PR by 19 points. I attribute my score to Tom's poor performance. This is the only time I will ever beat him in FGB!, so I had to make it a slaughter.
Murph 48:35 sub 1600 meter row
felt GREAT!!!!!
Way to go Lt!!
I made up Angie. 12:30 of by three minutes!
Murph - 49:04, went straight through all sets. 200 PSU sucks. This was slightly faster than the last time though.
Makes is (2,2) for the challenge.
I'm also in for the KB cert. Where do we sign up? Main page?
Clean and Jerk WOD
85 pounds, 5 rounds + 4 reps.
(2,0)
Thanks Josh for your help.
Murph - 49:04, went straight through all sets. 200 PSU sucks. This was slightly faster than the last time though.
Makes is (2,2) for the challenge.
I'm also in for the KB cert. Where do we sign up? Main page?
1/3/09 (2,1)
Murph
subbed rowing for running due to foot injury
splits:
1610m row 6:18
100 Pull Ups 13:34
200 Push Ups 15:00
300 Squats 12:55
1610m row 6:38
transition, etc 4:12
NOTES: subbed rowing b/c foot injury. rowing was def faster and aided time but also had a -ive impact on squats and pull ups. i am travelling and gym had no real place to do kipping pull ups, ended up doing jumping PU due to low bar.
oops, forgot time..
1/3/09 (2,1)
Murph 58:37
subbed rowing for running due to foot injury
splits:
1610m row 6:18
100 Pull Ups 13:34
200 Push Ups 15:00
300 Squats 12:55
1610m row 6:38
transition, etc 4:12
NOTES: subbed rowing b/c foot injury. rowing was def faster and aided time but also had a -ive impact on squats and pull ups. i am travelling and gym had no real place to do kipping pull ups, ended up doing jumping PU due to low bar.
RX'd
Clean and Jerk
8 rounds plus 3
Not being able to drop sucked
Front squat PR today 265
Back to the grind at work, and no times to report here, but I am definitely in for the KB cert. Does Martone run all of them for CF now? Look forward to hearing more details soon.
Murph as Rx'd w/ 20 lb weighted vest (thanks Zach) on the runs in 36:40.
I did the pullups\pushups\squats Cindy style. I really enjoyed this WOD today. Next time, I'm going to use the vest the whole time.
Oh yeah, and I guess that makes me (2,2)?
I did Fran today at BBB. I got a new PR of 4:30. I think that's a good omen for the new year. I hope to get sub 3 in 2009.
Way to go Keith! That is a smokin' Fran time. Will be nice to see you back in the box a bit more this year then!
Also, just registered for the KB Cert and am definitely excited for that. Should be a lot of fun! Can't wait to meet Martone.
Jacinto - Nice work on Murph! You are crazy, after all those pull ups yesterday... Good on you!
happy new year everybody!
been getting over a cold/flu. today was my first day back in the gym in a week. i attempted to make up yesterday's wod and made it through 4 rounds before i almost keeled over...compared to 7 rnds and 3 reps last time.
being sick sucks.
Thanks, Zach.
I took the KB Cert about a month ago. Martone teaches them all. He's great. It's all the basic shit you need to be a decent kettlebeller: swings, cleans, snatches, Turkish getups and some assistance exercises. He teaches all the progressions you need to learn to do or teach the exercises.
I pretty much learned everything I know about Kettlebells from Court and I was well prepared for the cert. Court is Da Man! Martone basically covered in a weekend what took me 12 months to learn. Martone definitely showed me some new stuff and details that I had been missing. It was worth it.
I wouldn't hesitate to recommend it. AND you get a badass t-shirt from him. :)
Can I add to the chorus...Jacinto is a freaking madman. The sounds coming out of you today were frightening and motivating all at once!
lt. Gabe-
I sucked it up bad on FGB today and I am CERTAIN it was because you kicked me off the wall ball for the start of the stattions. However, i am willing to forgive because you rocked your score AND were kind enough to let me get that workout in. You r awesome Sure will miss ya till March. Thanks again for all your help.
199 according to Craig, 197 according to me.
anyway Pr is 207. Craig-thanks a million for counting, screaming and overall not letting me woos out too much. Used 55lb for push presses and sdhp. Step ups on box. Rowing was actually best ever done-I have never seen 15 before. even when the rower was broken adn we got to make up a score :) Push presses were good too. everything else sucked crap.
Plus I enjoyed the light and smell show.
The sounds coming from Jacinto reminded me of the sounds I heard while I spent 6 weeks on bedrest in the labor and delivery ward in NYU hospital.
I swear Jacinto you are UNREAL!
Murph - Subbed Jumping Pullups and Last 100 were Knee Push ups due to grouchy shoulder
44:26 minutes (2,0)