Gobble gobble

THANKSGIVING WEEKEND SCHEDULING!

  • Today, Thanksgiving Day, Hari will open the Box from 11am until 1:30 or 2pm. Because GHDs are at a premium for this WOD, Hari will run things “first come, first served” (of course anyone who is willing to sub regular sit-ups & barbell goodmornings would be able to proceed straight to the WOD after a warm-up).
  • Friday we’ll have WOD classes at 11am, noon, and 1pm. As per any other Rest Day, there will be the opportunity to make up WODs from this most recent cycle. (Details posted Thursday night as to any scheduling issues for which make-ups when.)
  • 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.
UPCOMING ELEMENTS WORKSHOPS:
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

Thursday 091126
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.

The urban deerslayer
The pull-up and I have a history
“If we love this stuff (strength, fitness, and general badassedness) then we should be invested in a lifestyle of sustainable strength and fitness.”

Mushrooms on my mind
Learning his body, learning to dance
If you’re having a Thanksgiving emergency, click here
The Black Box gives thanks to all of our members for making this gym what it is–an amazing community of athletes who happen to be awesome people as well.

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options (and a stern warning) for today’s workout, adapted from the CrossFit BrandX forums:
    Okay take a deep breath. Do you regularly do GHD sit ups? If not, don‚Äôt do them today. There is a real risk of injury if you are not prepared to do them. If you do them have you worked up to a high volume? If you haven‚Äôt and you overreach here there is a very real risk of injury. GHD sit ups are one of the big three–the three most common exercises attributed to rhabdomyolysis.
    Big Dawgs
    as Rx’d
    Pack:
    Complete as many rounds as possible 20 minutes of:
    15 Double-unders
    15 Sit-ups
    15 Back extensions
    Puppies:
    Complete as many rounds as possible 15 minutes of:
    10 Double-unders
    10 Sit-ups
    10 Back extensions
    Double-unders sub can be tuck jumps.
    ———————–
    My 2 cents on double-unders: if you’re not good at them and want to get better at them, do them in the WOD and count attempts (whether successful or not). The only way to get better at DUs is practice. As long as you note that you counted all attempts, it’s not a misrepresentation to say you got “X” rounds of the WOD and it lets “X” = more than 1. : )

  • Emerson

    If work allows, I’ll come by at 1pm.

  • Davi

    Thank you for posting the dance article, Allison!
    Happy T-day all,
    Davi

  • Tony

    5 rounds + 15 du + 15 ghd + 11 back ext. (counted attempts on du)
    (26,13)

  • torch

    still in steamboat springs, CO. Did the inaugural Steamboat Turkey Trot. 4.6 miles or something like that. Came in 7th overall. Somewhere around 35. Not bad for altitude, hills, and day four of working out…

  • http://Hari@CrossFitNYC.com Hari

    7 Rounds + 3 DU’s Sub DU Attempts
    (68,54), (55, 42), (61, 48), (40, 21)

  • Brett_nyc

    Made up the 400m walking lunges in 13:44
    forgot to count steps
    last time in 11:20 with 320 steps. I think I was 20lbs lighter 2 years ago too.

  • Jai

    4 rounds +15 +15 +10. Or, basically, 5 short of a fifth round. Wish I hadn’t wasted so much time adjusting the GHD during the first round, but since this is my first time doing GHD sit ups, did OK. Most were DU attempts, I think Ionly got 5 or 6 real ones.
    Also practiced pull ups sans string. I can get my chin to the bar but not over the bar. Will keep trying without assistance since I’m pretty close.

  • Rickke

    @ BBB (thanks for opening, Jeff)
    Did the CF football WOD:
    AMRAP
    5 Strict Pull Ups
    7 Push Press @ 65% of body weight (95#)
    9 Knees to Elbows
    6 rounds + 4 pull-ups

  • lenny

    11 rounds + 15 D.U.’s

  • Hari

    Friday’s Schedule:
    11:00 Multi Presses OR 400 Meter Walking Lunges
    12:00 Multi Presses OR Double Unders, GHD Situps, Back Extensions
    1:00: 400 Meter Walking Lunges OR Double Unders, GHD Situps, Back Extensions