Something besides resting

Today is a Rest Day for mainsite programming but we’re always open for business at the Black Box. See below for today’s options.
We’re proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
In Brooklyn
#16 Mon/Wed @ 8pm, starts December 7

In Manhattan
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22

FOOD DRIVE at CFNYC: We’re asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!
Monday 091123
In 20 minutes, complete as many rounds as possible of the following:
wallball, 25 reps (20#/men, 14#/women)
back extensions, 15 reps
double-unders, 25 reps
Post rounds to comments.

7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (Rest Day)
6pm: 7×1 deadlifts
6:30pm: Black Box WOD
7pm: HSPUs, runs, weighted pull-ups
7:30pm: burpees & back squats
8:30pm: Black Box WOD (skillwork: handstands)
Dan John on the history of dieting, and some take-home lessons
Acid reflux might be immune condition, rat study finds
Going overhead
No such thing as “cardio”

The physics of o-lifting
How food preferences vary by ideology
DChap on the rewards of being consistent
How to clarify butter (and why you should)
The athleticism inherent in explosive movement
Dan B. prays to the duct tape gods:


  • Lt Gabe

    Hey all, wanted to extend the invite to everyone for BBQ and live band KARAOKE Tuesday night at Hill Country across from the box. It also happens to be the night they roast a whole pig in addition to all their other awesomeness. Time is TBD, but will probably be after the 7pm WOD. Last time I went to this, there were three different renditions of Don’t Stop Believin’, each more awesome than the previous. If all that isn’t enough, the live band (The Wicked Messengers) gives you a shot of pretty decent bourbon when you get up to sing.

  • Lt. Gabe, I’m definitely in for live-band karaoke & BBQ. You had me at “whole pig.”

  • Court

    I want something’s flesh!

  • jacinto

    Iam in but not for the pig
    if there is a song I like I’ll get up and sing.

  • Tim B

    Did baby jesus this morning
    8 Rounds
    8x 115# hang squat clean
    10m backward sled drag
    3x skotty bob
    6 rounds
    5x bulgarian squats (10 total)
    5x lateral hop + stabalize (10 total)
    8x horizontal pullup
    6 Rounds
    10x seated Russian twist 20# (20x total)
    10 m KB waiter walk 20 kilo
    15x KB swing 24 kilo
    8x Poor mans leg curl (16x total)
    46:13 total w/rest in between rounds

  • Lenny

    Got pwned by the rowing machine this morning for 20 min.
    4300 m
    that thing really sucks for 20 min. 2000m will seem short and sweet by comparison.

  • Matt K

    Completed Baby Jesus with Jacinto, not timed but completed it all within an hour. Baby Jesus ain’t got nothing on Jacinto!

  • Tony

    Did we ever settle on some new t-shirt designs? I can’t help with the design since I lack creativity but I’d be happy to help in other ways.

  • jeffrey b

    Happy B-day, Dan!

  • Ari Karason

    A new facebook status from the icelandic crossfitter Annie Thorisdottir :::
    Ann√≠e Mist √û√≥risd√≥ttir N√°√∞i Angie RX √° 10:57!! 😀 √û.e. 100 upph√Ωfingar + 100 armbeygjur + 100 situps + 100 hn√©beygjur… =)
    Means…. yes….. Angie, 10:57

  • Matt D

    made up backsquats/burpees
    scaled to 135 (bodyweight 170)
    4 rounds + 25 burpees
    really wanted to get 5 rounds

  • Mike K

    Ari, looks like you have some catching up to do there.
    Did 30 back squats at 225 & 1000m row for time in 7:04. Rough combo.
    Cash out with 3×3 weighted pullups with 55lbs and 3×3 weighted ring dips with 35 lbs.

  • Mike Mishik

    Black Box wod…7 rds + 13 wall balls
    10 min Angie is just dirty

  • Josh

    Do you guys just do the WOD at the gym or what?

  • Jai

    Deadlifts: 115, 115f, 100, 105, 105f, 105, 105
    Was working on form because while I can lift higher, I can only do so by rounding my back. So, trying not to round.

  • Craig_Cinci

    Jai –
    It’s not the form. When the weights heavy you start to round. As long as it’s not dangerous, lift heavier.
    You don’t get stronger with perfect form. I would challenge anyone to do a perfect deadlift at their max weight.
    I have been working out.
    9 min time trial yesterday: 1.18 mi. Not very fast I know, but I can lift a lot of weight.
    2 min SU/2 min rest – 67
    1.5 min SU/1.5 min rest – 43
    1 min SU/1 min rest – 32
    30 sec SU – 19
    Day before: 20 min AMRAP
    20 DUs
    10 Pistols
    5 HSPU
    7 rds + 11 DU
    DUs are even harder on carpet.

  • Kent B

    Made up burpees/back squats
    also scaled to 135 vs. 170 BW
    5 rounds + 10 burpees

  • Zach Singer

    To take Craig’s comment one step further – if you’re deadlifting with perfect form, you are NOT at your max weight. Plain and simple. The same applies to all lifts. We want to have proper form during metcons (when the weight is arguably far less than maximal) at about the 80/20 ratio to balance form/intensity, but with max weights, it should get a bit ugly. And as Craig mentioned, ugly doesn’t always imply danger.
    Made up the burpees and backsquats. Followed Brett’s dumb lead of 225# back squats. (BW 192.5)
    5 Rounds + 2 burpees.

  • Jai

    That’s good to know. I think I’ll try practicing deadlifts more on the side anyway. Seems like my hamstring strength may be a limiting factor in a number of exercises? For yesterday’s deadlifts, Court recommended that I stay at 105. I don’t mind erring on the cautious side (my sister and I both have herniations in the same spot; she just finished her second back surgery due to poor lifting habits when she was younger). Weight lifting pretty much fixed my long term back pain, so there’s no doubt about sticking with it and going higher. But form concerns tend to resonate with me. So, as I said, will practice more at about 80% so I can not worry about doing whatever it takes on the maximum lift days.
    Thanks, guys.

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