You know the drill

BLACK BOX GAMES DAY is on Saturday, September 12th! Click here to register now!
ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31
#13 Mon/Wed @ 8pm, starts September 23

In Manhattan
#73 Mon/Wed @ 8:30pm, starts August 24 (just 1 slot left!) #73 is SOLD OUT!
#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
#77 Mon/Wed @ 8:30pm, starts September 14 (5 slots left 4 slots left)
#78 Tue/Thur @ 6am, starts September 15

It’s a Rest Day on the main site but we’re always open for business at the Black Box. So come in and do our programming or a make-up of one of the last three days’ WODs. Details below.
BLACK BOX WOD:
21-15-9 reps of:
kettlebell snatch, right arm (24kg men/16kg women)
kettlebell snatch, left arm
ring dip
Post time to comments.

TODAY’S SCHEDULE:
7am, 8am, 12:30pm: Instructor’s Choice
6pm: Muscle-Ups and Burpees OR Double Unders and Situps
6:30pm: Black Box WOD
7pm: 7 x 1 Push Presses
8pm: Black Box Skills: kettlebell snatch, ring dip
Today’s Rest Day articles, as chosen by Hari:
Light reading: Sotomayor vs. Equinox Fitness
Heavy reading: Unconscionable Math
Mike K.’s muscle-up at the Level 1 cert (courtesy of CFSBK):

Justin K. rests. (Members, send me your “rest” photos at allisonATcrossfitnycDOTcom.)

Responses

  • Craig_Cinci

    Can’t remember the last WOD I posted, so:
    Thursday –
    PU Ladder
    17 rds + 16
    Friday –
    10 rds: 25:22
    15 PSU
    15 K2E
    This detroyed my shoulder again, so I took the next 3 days off. My abs are still sore as well.
    In Chicago all week & trained w/ my little brother last night:
    Push Press:
    185, 205, 215, 225, 235, 240(f), 240(f)
    Strangely these don’t hurt my shoulder as much as PSU and rings. Weird.

  • Tim

    good time at CFE this morning
    then after resting for a half hour, we thought a 2k was a good idea…. (2k’s are ALWAYS A GOOD IDEA!!!!!!)

  • Kelly

    2k row – sounds like one of Anthony’s ideas…sorry I missed that…HA

  • Brian

    CFE this morning
    5 – 400+m (lap around block, cut through court yard) 2 min rest in between
    1:28
    1:27
    1:25
    1:23
    1:25
    penalty for breaking 3 second deviance was a 3 minute squat hold
    everyone ran well, good class

  • michelle foxman

    Rest Day Hell
    1.spin class
    2.upper west side
    3. lights out (!?)
    4.candles (?!!!!!!!!!!!!!!!!!!!!)
    5. and ONE lb weights for your …
    TRICEPS SHOULDERS AND BICEPS
    first and last spin class

  • Lt Gabe

    BB WOD
    8:45 rx’d

  • Craig_Cinci

    Boy do I suck at DUs:
    50 DU/25 Burpees/15 Squat Jumps
    40 DU/20 Burpees/15 Squat Jumps
    30 DU/15 Burpees/15 Squat Jumps
    I’m also pretty slow at BW stuff right now. Surprisingly burpees didn’t hurt my shoulder. Push-ups do & burpees don’t. Go figure.

  • george

    craig,
    burpees/push ups are the same for me and my shoulder. it’s probably from the fact that you can sorta roll up out of a burpee leaving some weight on your lower half.
    how has your rehab been going?

  • tony

    15:33 with assisted muscle ups.
    (16, 12)

  • jim

    6.14 bb wod.