It means “beautiful” in Spanish, but it may get ugly

In Brooklyn
NEW! #12 Mon/Wed @ 8pm, starts August 31

In Manhattan
#72 Tue/Thur @8:30pm, starts August 18 (only 1 slot left!)
#73 Mon/Wed @ 8:30pm, starts August 24 (4 slots left 3 slots left)
#74 Tue/Thur @ 6am, starts August 25 (5 slots left 4 slots left)
NEW! #75 Mon/Wed @ 7:30pm, starts August 31
NEW! #76 Tue/Thur @ 8:30pm, starts September 8

8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

Wednesday 090812
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.

A novel approach to rest periods
Learning to listen to your body
What if everyone commuted by car into Manhattan?
Why mainstream health reporting is crap

If Kelly Clarkson loves crossfit, does that mean we’ve officially gone mainstream?
Simply put, good basics lead to good advanced movement
The 10-year century

Congratulations to all our Manhattan and Brooklyn members who participated in this past Saturday’s competition. (To view the whole photo set click here):

CFNYC/CFBK competition


  • PLEASE BE AWARE THAT THIS WOD WILL HAVE TO BE MODIFIED FOR THE GROUP-CLASS ENVIRONMENT! Your instructor will assess how best to get everyone through some version of “Linda,” but it’s impossible for each person to have her or his own 3 bars.
    With that in mind, here are scaling options for today’s WOD, courtesy of the CrossFit BrandX forums:
    Big Dawgs:
    As RX’d
    Either Scale the weight back
    Drop the sets doing 10-8-6-4-2 with the rx’d weights.
    Scale the weight back and drop the sets as shown above.
    Check out this thread for an excellent discussion on power and scaling. Toward the end JDG discusses Linda.

  • Jeff

    I’m running the 530 and 630 WODs. For obvious reasons, we will not be doing Linda as RXed. We’ll be doing a Linda-like variant.
    If you plan on attending the 530 or 630 class, please let me know which one as it will help me to prepare equipment to get the classes running more smoothly and it will benefit yourselves.
    Also, try to show up early to get through your warm up ASAP because I’d like to get started with the WOD at the 10 minute mark.
    Here’s my warm up suggestion:
    PVC shoulder pass-throughs
    push up
    pull up
    KB swings (increase KB weight in successive rounds)

  • kj

    Jeff, Count me in for 5:30.

  • Justin “Thor”

    Just to mirror what Jeff said, same goes for 6,7 and 8 tonight as well…

  • Annie

    Justin – I will be taking the 8 class

  • Paul Baumeister

    Hey Justin, I’ll be in the 6pm.

  • Alexei

    I’ll be in either 7 or 8 PM.

  • Tony

    Justin – I’ll be in the 6pm class.

  • Kelly

    yay for the 7am CFE group – Bri, Chris, Professor Antoine
    Run: 3x( 200m + 400m+ 600m)
    Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
    total time including rest: 22:41
    then made up half the tabata wod b/c I had to get to work.
    4rds of each…total: 160

  • Jaicat

    I’m most likely coming for the 7:00 class. Left my workout clothes at home, so there’s no way to make the 6:30. If it looks like a popular time, I can come at 8 instead. Whatever works best for everyone!

  • Levi

    I’ll be in for the 5:30 class.

  • Bill P

    Count me in for the 5:30 class

  • Mike

    First time doing Linda. Definitely one of my new favorites. Thanks Allison for dealing with the logistics of getting everyone through this at lunch.
    BW: 200
    DL: 300
    Bench: 200
    PC: 150
    30:46 rx’d with power cleans.
    Not counting the few minutes it took to move all the weights to the other side of the gym due to the neighbors complaining… though no one had really dropped anything.

  • Jeff

    Great work, Mike!
    Dropping or not, it seems that 55 reps of heavy deadlifts will tend to get people’s attention.

  • Reagan

    As Rx’d
    BW 160
    Black Box (168,168)

  • Hari

    Looks like someone else thinks your idea (posted yesterday) is a good one:
    “We also provide up to $1,800 per year in additional health-care dollars through deposits into employees’ Personal Wellness Accounts to spend as they choose on their own health and wellness. Money not spent in one year rolls over to the next and grows over time.”

  • Levi

    Jeff, I’m running late. I won’t be in for the 5:30 class.
    Justin, I’ll be in for the 6:00 class.

  • Mike

    Thanks Jeff!
    Very true. Well, I at least took extra care to be as quiet as possible…

  • Jai

    I’m running late, too. I’ll be at the 8 o’clock. See you all soon.

  • torch

    Linda post USMC PFT & Oly Clinic
    Fat waste of life status confirmed: BW 190#
    DL: 285
    BP: 190
    Clean: 145
    Yes I’m trying to find out how much work I can do before I die

  • Paul Baumeister

    Thanks to Justin and Levi for a great 6pm class. I’m a few classes out of elements so still learning a lot, I appreciated the tips! I scaled the weight down:
    DL – 95
    BP – 25 dumbbels
    Clean – 65

  • Levi

    Great job today Paul! And thanks to Justin for spotting me.
    Did Linda as semi-rx’d…my math is terrible.
    Overcalc’d the power clean weight by 5 #’s and undercalc’d the deadlift weight by 15 #’s.
    DL – 210#
    BP – 150#
    PC – 105#

  • kj

    Jeff’s version of Linda.
    Deadlift – 135 for first two rounds, 95 for last two
    Bench Press – light enough kettlebells
    Clean – 55 (Thanks Brian for helping me figure these out!)
    88 reps total.

  • Hari

    33:54 Scaled to 90% of RX’d (210 DL, 140 BP, 105 Cleans)
    (68,54), (55, 42), (25,19)
    Thanks, Sara.

  • Jai

    4 rotating rounds (30 seconds AMRAP, 30 seconds rest) of ring push-ups from knees (7, 9, 8, 9), deadlifts (5, 6, 6, 7 all @ 73#), and cleans (4, 7, 7, 7 all @ 45#).

  • Brett_nyc

    hockey last night and early morning Linda did not mix well. Was tired and sluggish from the start.