Some old-school crossfit coming at ya

BLACK BOX GAMES DAY is on Saturday, September 12th!
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

In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
NEW! #13 Mon/Wed @ 8pm, starts September 23

In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left just 1 slot left!)
#74 Tue/Thur @ 6am, starts August 25 (2 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8
NEW! #77 Mon/Wed @ 8:30pm, starts September 14
NEW! #78 Tue/Thur @ 6am, starts September 15

Monday 090817
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to 031001.

“You are never going to go fast at a workout that involves forty-five handstand pushups unless you can actually PERFORM forty-five hand-stand pushups.”
Why it’s not about the system that you use
Time Magazine lets us all down

Ask the butcher

Practice, purposeful practice

Brooklyn will soon have its own currency, and apparently they’re naming it after one of our trainers…

Sophie shows us her muscle-up!

Torch and Dave H. recently attended the running and endurance cert. Torch got his Level 2 and now joins Brian H. as a fellow Level 2 running and endurance coach. Congrats!


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs and Pack:
    As Rxโ€šร„รดd
    Double-under Practice 2 minutes
    Sit-up for 2 minutes
    Double-under Practice 90 seconds
    Sit-up for 90 seconds
    Double-under Practice 1-minute
    Sit-up for 1-minute
    Double-under Practice 90 seconds
    Sit-up for 90 seconds
    Double-under Practice 1-minute
    Sit-up for 1-minute
    Double-under Practice 30 seconds
    Sit-up for 30 seconds

  • Hari

    Interest in the September 12 Black Box Games has been significantly less than expected. The September Games may be canceled, if this doesn’t change over the next week.

  • Sara

    I’ll compete if you need to fill it up. I’m doing the hybrid competition the week before which is why I haven’t signed up yet.

  • Justin K

    Double Unders:42

  • Mike M

    Hari, I would like to compete, just need to settle some schedule issues.
    total score this morning 480…couldn’t keep track of each rep… pretty awesome wod.

  • Sara

    Correction… I am doing the hybrid competition the week AFTER. Would like to avoid competing in the black box games this time but I’m happy to do it if you’re thinking of canceling for lack of people.

  • Kelly

    DUs: 135
    Situps: 177

  • kj

    Was ready to sub this as I have been instructed not to “jump”, but when I got my first double-under ever right before the clock started, I was too excited not to try it as rx’ed.
    DU’s: 43 (18, 13, 9, 3)
    Situps: 147 (62, 40, 28, 17)
    Total: 190
    Hari – I’m hoping to do one of these in the future, but I’ll be literally running to Boston that weekend ๐Ÿ™‚

  • Adam L

    i am away racing my main race the same weekend if you where to reschedule instead of canceled would others be able to compete

  • FYI to all Level 1 CrossFit trainers–there’s going to be a Level 2 Certification up at CrossFit Boston on November 7-8. These things always sell out super fast, so if you want to do it, I’d highly recommend signing up now:

  • juan

    awesome muscleup Sophie!
    I want to go to the BB games, but I cant on that date.
    So, a resched would work for me.

  • Davi

    I am still in Gimpytown, so no comp for me.

  • Rickke

    I’m headed to Jacksonville, FL to visit my sister this Wed – Sun. I know there’s a few different boxes in the Jacksonville area. Any suggestions for which one to check out?

  • brian

    CFE tomorrow 630p central park columbus circle
    CFE wednesday 645a black box.
    thinking of doing a thrusday evening class anyone interested?
    also the runamuck 5k race on Oct 3 probably is going to sell out, if you are interested in it, you should sign up soon. Just wondering who is doing this and if you already signed up, are you doing it as a team or individual and/or costume? Anyone interested in doing a BBQ/picnic afterwards?

  • Tim

    Brian what time on Thurs?

  • torch

    Brian: i registered a team for BK already for runamuck

  • Lisa

    Brian, I am in a team with NYC members called Team Save Our Bacon. In costume, of course.
    I would be interested in a Thurs evening class as well as Tues. Or instead of. Either way, I will be MIA for the next week until I am back from CO and able to walk again.
    Sophie, AWESOME muscle-ups!

  • jacinto

    Crossfitss that would be jacksonville southside (ss)
    the ower’s name is Justin.
    nice box
    904 296 4552
    7014 ac skinner parkway suite 220
    jacksonville fl 32256

  • Reagan

    DU – SU
    75 – 63
    54 – 52
    44 – 27
    30 – 17
    203 159 Total = 362
    Black Box (172,172)

  • Lt Gabe

    Variation on the press, push press, jerk WOD today at CFQuantico. Next time I want to do this with 3 press, 2 push and 1 jerk. Had some decent lifts and felt great overall.
    1×5 press, 2×5 pushpress, 3×5 jerk
    155, 175, 180 (fx2), 175, 175
    175, 180, 185, 190, 195
    175, 205, 225(fx2) 215 (f) 205, 210, 195

  • DUs: 168
    sit-ups (unanchored): 116
    TOTAL: 284
    Did this with Torch who got 330 DUs and 176 sit-ups for a total of 506.
    I really need to learn to do consecutive DUs (currently I do single-double-single-double style).
    Can’t imagine the sit-ups being faster than they were (unless I were to anchor my feet).

  • Brian

    probably in the evenings, just throwing it out there because there have been a few requests.

  • Alexei

    330?!? Holy f… did he do them with one of those really thing speed ropes or something?!?

  • torch

    Alexei: yes. but i can do them either way

  • Lisa

    It is amazing what you can do with Wii these days ๐Ÿ˜‰

  • Brett_nyc

    For those considering a Level 2. You should read the article from the Journal from a few months back. The pass rate is about 25-30%. In short, they look for very specific progressions and corrections in terms of the hands-on coaching.

  • george

    DU (131, 107, 90, 40)=368
    SU (49, 31, 21, 12)= 113

  • torch

    damn george.
    Rikkie: CrossFit Jax is pretty cool. I did my level one in Jacksonville a year and some change ago. We did it at CrossFit East, but the guys from Jax were real nice. CF East is a Sherrif’s Academy, so I don’t know if you can drop in.
    Putting it out there: Sara is an animal. Within a week of getting her first muscle up and she’s doing “Ryan” Rx’D as i type! We need to get Sophie and Sara on tape doing “Nasty Girls” now!

  • juan

    Anyone interested in hittin a free pool tonight?
    Marcus greevy outdoor pool in harlem (50meter)
    Free adult swim 7-830pm
    125th and 5th ave. Its super nice and pretty empty. I’ll be up there incase anyone is interested.

  • Sara

    “Ryan” as rx’d: 49:11

  • Sara is the woman. Way to tough it out through all 35 muscle-ups!

  • Sophie

    Sara you are awesome!

  • Adam L

    I am in for a thursday eve cfe

  • Mike

    Awesome job Sara! And I second Torch’s thought for doing “Nasty Girls,” you and Sophie will kill it.
    The SPEAR seminar this wknd was a lot of fun. I learned a lot, and its amazing how simple, effective, and efficient the techniques were. They were easy to learn the basics of, they make sense, and they work very well… sounds a lot like Crossfit.
    Feel free to ask about it if anyone is interested. I would highly recommend checking it out next year.
    Also we got to meet Mama Torch, so we can confirm that Torch is indeed human in spite of the times/scores he is putting up.
    Todays WOD
    66 DUs 158 SUs rx’d
    I still need to work on double unders… a lot.

  • 120 DU’s
    253 SU’s
    373 Total

  • Brett_nyc

    for 275, meh

  • Rickke

    Great work Sophie & Sara!
    Still at CF 305 in Miami. Joseph and Pete cooked up a fun one for me. If you’re in MIA, definitely check out their box:
    6 rounds for time:
    400m run
    10 20# wall ball with actual 10 ft target
    10 pull-ups
    Felt slow. Cheeseburger before was a mistake, but hey, I’m on vacation.
    Thanks for the Jacksonville suggestions Jacinto & Torch!

  • Alexei

    DU – 55/31/15/14 = 114
    SU – 65/41/25/15 = 146
    Total – 260
    Sit ups unanchored.

  • Tony

    56 du and 101 su. 157 total. Martin P kicked butt with 206 double unders
    (14, 11)

  • Sara

    Thanks guys! Sophie, you’re awesome too and we def need to do nasty girls.

  • John Arthur

    first WOD after graduating Elements. Hi folks.
    DU: 38. SU: 71.
    nowhere to go but up!

  • Hari

    (29,80), (20,55), (14,35), (8,19) = (71,189) = 260
    (68,54), (55, 42), (29,23)
    Sara, Congratulations!
    (And thanks.)