Prepare to be very, very sore.


  • Tonight there will be no 8:30pm class.
  • Thursday, Thanksgiving Day, we will consider opening if there’s enough interest. If you want to work out on Turkey Day, please post to comments when you’d want to come in and monitor the blog to stay apprised of the situation.
  • Friday we’ll have WOD classes at 11am, noon, and 1pm.
  • Saturday and Sunday are regular schedule (10am beginners; 11am, noon, and 1pm WOD classes).

FOOD DRIVE at CFNYC: We’re asking all of our members to bring in at least one non-perishable food item. 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!
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

Wednesday 091125
400 meter Walking lunge
Post time and number of steps to comments.
Compare to 071216.

Diet as dogma
For ‘mega marathoners,’ race is on–to run more races
Runner’s World covers our very own Keith Z.!
Women’s ski jumpers grounded
Heart disease found in ancient mummies
Fittest man in the world is’s programming
What does it mean to love?
Video coverage of this past weekend’s Black Box Summit
Moobs gone wild!
Court has everyone practicing their relevés. (Kidding.)


  • Carlos

    Regarding Thursday, if there’s a WOD class around mid-day, then I’ll be there.

  • jim

    Wow, this could be my favorite WOD yet. I’ll be doing this on the track on Sunday!

  • Jai

    I’ll be in town all week, happy to have opportunity to come in Thursday. Midday, like 11, 12, or 1 works well. Thanks!

  • Tony

    I’d be up for a Thursday WOD. Earlier the better for me.
    Also, yesterday’s WOD. Was in a hurry and felt weak.
    SP: 65, 95, 105, 110, 95
    PP: 75, 85, 95, 105, 115
    PJ: 45, 65, 85, 95, 45

  • Justin Katz

    I would beinterested in coming Thursday for the WOD at 7AM .

  • kj

    I just did 400 walking lunges, figuring each was about 1 meter. This was mentally taxing.

  • Adam R

    Thanks to Court for staying late last night while us laggards pressed, pushed, and jerked.

  • Kirk

    How do you make a WOD like this even worse?…break it up by doing laps around the block (thanks, Matt). How do you make that even worse?…do the lunges with a PVC overhead (thanks, Brian). How can you possibly make that worse?… realize that you did about 240-250m worth of lunges outside and then decide to finish off another 160m worth inside (thanks, Tim)…Those guys suck – and so did the CFE hybrid WOD this morning:
    Starting at the cut-through, run counter-clockwise around the block, then lunge through the cut-through.
    4x for time: 13:15
    Then, for fun, do another 160m of lunges in the Box.
    Finally, some mid-line stability nastiness from Brian.
    Great work this morning guys! (you still all suck…)

  • Tim B

    I love you too Kirk
    Starting at the cut-through, run counter-clockwise around the block, then lunge through the cut-through.
    4x for time: 12:15
    Then, another 160m of lunges in the Box.
    Rowing WOD: see yesterday’s comment if you haven’t done it

  • Jenn Tang

    14:34. That sucked.
    Happy Turkey-Day everyone!

  • Emerson

    I have to work on Thsnksgiving but I would be interested in stopping by for a quick afternoon work out. Sometime between 1-3pm would probably be best.

  • Lisa

    So I take it proposing to do these lunges with a weight vest or holding kettlebells would suck even more? 🙂
    Re. the food donation – this is a wonderful idea, Black Box staff. Does the food have to be Thanksgiving-related or can it be any sort of non-perishable food?

  • Billy

    Will the food donation program continue through the holidays?

  • Ricardo

    I’d like to come in for a workout(brooklyn) sometime between 10 and noon. I could do without it though.
    As for 400m lunges, anyone doing these at mccarren?

  • Justin Katz

    Did 400 meters walking lunges today
    time: 18:25

  • Jeff

    I’ll be opening the BBB on Thanksgiving for the same hours as we’ll be having on Friday.
    In other BBB news, I’ve been introducing the Russian’s Gymnastics Warm-Up from the 091121 CFJ as an alternative to the standard CFWU.
    This week we’re going to be starting from the Basic level and I’ll gradually roll out details for the next levels as the weeks pass. If you have any questions, let me know.
    Also, starting next Monday 11/30, I’ll finally be moving the Brooklyn morning class a half hour ahead to start at 7:30 AM, so that you 9-to-5ers will have a runner’s chance of making it to work on time.

  • Lenny

    I would be interested in working out at 1230pm Thanksgiving day. This is going to be a horrible WOD.

  • geoff

    i would also be interested in a mid day WOD on thanksgiving day

  • Rickke

    A Sat/Sun schedule for tomorrow would be great if possible.

  • Michael R.

    I guess this last WOD means that I won’t be able to go up to the table for seconds tomorrow (or maybe even firsts).

  • Ed

    Team what is going on here

  • Nick

    I would definitely come in for a wod starting 11:00-1:00pm on Thanksgiving.

  • Reagan

    As Rx’d 16:25
    355 steps
    Black Box (246,246)

  • Emily

    Spoke to you last night about the women’s ski jumping in 2010. Everyone should rally to get women’s ski jumping in the Olympics! The IOC will not allow it in the 2010 winter games in Vancouver despite our best efforts. Show your support!!

  • Thanks, Emily, for posting. Should people write to the IOC to voice their opinions? Any ideas on how to best show support?

  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    This is going to be one of those that just messes you up. Just a warning. wink
    Big Dawgs:
    as Rx’d
    250 M Walking Lunges
    150 M Walking Lunges
    75 M Walking Lunges
    I measured out the distance this morning like this: each gym mat is 6 feet long. The distance of the gym is 12 mats, which is 72 feet. After converting feet to meters, I calculated that you need to complete 9 “laps” (i.e., down and back is one “lap”) plus another 2 1/2 mats to complete 400m.

  • Sara

    16:38, 475 lunges. Did this outside at Brooklyn

  • Mike K

    15:24 outside in BK. Didn’t count steps but probably would’ve lost count at some point anyway.
    cashout: 4 rounds of 5 ring dips (no kip) and 5 clapping pushups in 2:10 I think
    Let the DOMS begin.

  • Annie

    I would be interested in having a 12:30 pm class tomorrow!

  • Lisa

    19:22 carrying 20# weight. I figured if I was going to be sore tomorrow I might as well be emphatically sore.

  • Hari

    I’ll open the Box tomorrow from 11:30 to 1:30.
    If demand, as reflected in subsequent comments, increases, I’ll consider 11:00 AM to 2:00 PM (i.e., a normal weekend schedule).

  • Andrew

    East 6th Soccer field, goal line to goal line x 4 13:56 could barely jog home.

  • Hari

    PS: My commitment to opening tomorrow is conditioned on the WOD not exclusively involving running.

  • Annie

    Thanks Hari for opening the box! I will be there

  • Tony

    15:19 as rx’d

  • torch

    Have been silent in my seclusion. Back up to speed.
    Last Fri @ Camp Barrett in VA:
    5 rds for time:
    3 Log Clean and Jerks (95# ea side. don’t know the weight)
    6 Slamballs, 20#
    9 Jumping Squats, 45#
    San/Sun Rest
    Monday, in Loveland, CO – 5,000′ elevation
    3 rds for time
    40 lateral jumps, suitcase
    30 jumping lunges
    20 V-Ups
    10 Burpees
    Fighter Pull Ups from 20
    10/1, 1/10 Push Ups, Sit Ups
    16 rds for time 10 sec running, 20 sec rest, all out effort
    10 rds 5 pull ups on the minute, 10 min – deadhang
    @ CrossFit Steamboat (Steamboat Spring, CO – 7,000′ elevation)
    Go through a deck of cards. Push Ups, Pull Ups, Box Jumps, Jumping Lunges for each respective card suit. Everything royal = 10. Ace = wildcard. 2’s = 10 burpees. Queens = 20 of each exercise.
    I only mention altitude b/c it makes it more fun. much. more. fun.

  • Hari

    I will open the Box from 11:00 to 1:30 or 2:00 tomorrow. Since the GHD’s will be at a premium, I will run people through on a “first come, first served basis.”

  • Avery

    Despite making pies at work since 2 am today, still pr’d by three minutes on this (somehow) tonight.
    10:49 as rx’d
    Let the jelly legs begin.

  • Matt P

    14:57 rx’d
    happy I finished under 15. tomorrow will be awful.
    It’s as if we’re being punished for our bad eating before we even start it.

  • Jai

    Warm up: 3 rounds of 12 kettlebell swings (35#), 10 14″ box jumps, 9 pull ups with purple string.
    400m walking lunge 17:36.
    Cashout: tabata push ups, total 57.
    Practiced deadhang pull ups with purple string, two reps at a time, twenty total.
    Think I’ll try doing an unassisted one again this weekend. See you tomorrow!

  • Hari

    (68,54), (55, 42), (61, 48), (39, 21)

  • Amazing! Not clear for me, how offen you updating your

  • Brett_nyc

    forgot to count steps
    last time in 11:20 with 320 steps. I think I was 20lbs lighter 2 years ago too.

  • Kurt

    14:15. No idea on steps.

  • Hello people, it’s Thanksgiving Day! I’m happy with my extra day off, and I am planning to make something fun that will probably involve a bike ride and seeing something new in Orcutt I haven’t seen yet.
    You write new post at Thanksgiving?