Stadium Optional

In Brooklyn
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4

In Manhattan
Elements # 65 & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)

Olympic Weightlifting Seminar #3 (Saturday, July 25th)
Tuesday 090714
BLACK BOX WOD (to be done either individually or with teams [4 people total, preferably 2 women & 2 men], depending on class attendance)
Stadium Workout (Affiliate Cup WOD #1 at CrossFit Games 2009)
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in an “Annie are you OK?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

6, 7, 8am; 12:30pm: Instructor’s Choice
6pm: Pull-up WOD or GHD Situps & Back Extensions
6:30pm: Black Box WOD
7pm: 7 x 1 Thrusters
8pm: Black Box Skill: Front Squat (geared toward newbies but all members welcome to attend)
Obesity link to same-sex parent
Why the eff do we swear?
There’s no such thing as “perfect”

Like it or not, we are hard-wired to our past
Random “side effects” of a paleo and low-carb diet
Juan says “relax.” If you are a Black Box member, I’d love to feature a photo of you relaxing for a future Rest Day blog post. Send me your relaxed photos at allison AT crossfitnyc DOT com. Thanks!
Playgirl style


  • A word about the wallballs:
    if we want to approximate the target at the Games, we need a higher ceiling.
    Aim for where the ceiling meets the wall.

  • Davi

    Also, I think the box jumps were 20″, not 24″, at the Games.

  • rob

    black box wod. 14 minutes 30 seconds. thanks for the help with kb swings jeff.

  • george

    black box wod with Rob at 6am class
    subbed 30 ghd situps for the push presses because of my shoulder.

  • Sara

    Rob and George; nice numbers! You should have taken my place on the team… I think the wallballs alone took me 6 min.

  • brian

    CFE tonight 630p central park columbus circle meet near coffee stand
    CFE tomorrow wednesday 645a @ black box
    5k trail race thursday night 7p @ van courtland park, bronx
    take the 1 train to the end of the line. $5 entry fee.
    good hard race!!!

  • Zach Singer

    Stadium WOD sounds fun – was talking about doing it with Craig, either head to head or as a team. Team would be fun. Sophie, Ashleigh – any interest in lining it up for a 2 guy 2 girl team?

  • Paul

    …that’s what she said?

  • Brett_nyc

    Per our conversation yesterday, I found a pretty good taco truck on 21st @6th ave, North East corner.

  • Sophie

    Zach thanks for the invite but I’m in Cali till the end of the week, have fun guys!

  • Kate

    I’ll be at CFE tomorrow morning.

  • Ashleigh

    I could be convinced to do this…6:30?
    Also, I might have to scale the deadlifts.

  • Justin K

    Black Box WOD

  • Craig_Cinci

    Ashleigh –

  • Ashleigh

    I thought 6:30 was the black box WOD time. Can we try to do it a bit earlier? I can do 7:00 but I’d prefer 6:30 (Mom’s in town and I need to entertain her).

  • Craig_Cinci

    I can’t make it before 7. I have to walk the dog.
    Why don’t you have your mom come and watch?

  • I quote Gabe Kassel:
    FUCK YOU, WALL! (except when he said it, it sounded like “FUCK YOU ALL!” – I cheered him on anyway ;))

  • Ashleigh

    Hmm…that would be very entertaining for her. Ok I’ll do my best.

  • Black Box WOD. Did this one solo instead of with a team

  • Craig_Cinci

    Did the Team WOD w/ Ashleigh against Zach & Justin.
    Took us 14:16. Ashleigh did everything as rx’d. Awesome job.

  • Ashleigh

    Workout was fun! Thanks Craig, I can always count on you to “gently encourage” me to do the right weight 🙂