FREE BEGINNERS' CLASSES every week at the following times: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#15 Mon/Wed @ 8pm, starts November 16
In Manhattan
#88 Tue/Thur @ 9pm, starts this Thursday, November 12 (just 2 slots left)
#89 Mon/Wed @ 8pm, starts November 16 (just 1 slot left) SOLD OUT!
#90 Tue/Thur @ 6am, starts December 1 (4 slots left 3 slots left)
#91 Tue/Thur @ 8pm, starts December 1
As is always the case when CFHQ calls for a 5K run, we encourage you to run it outdoors on your own (or with fellow crossfitters--use the comments to organize a group run) OR come down to the Box and see what your coach has cooked up for you. The choice is yours.
Monday 091109
Run 5 K
Post time to comments.
Compare to 091009.
FRIENDLY REMINDER THAT TONIGHT THERE IS NO 5:30pm CLASS!
(For those who don't already know, whenever it's an all-running workout day, we cancel the 5:30pm class.)
So WOD classes today are as follows: 7am, 8am, 12:30pm, 6pm, 7pm, 7:30pm and 8:30pm.
The case in favor of running today's 5K, even if you'd rather not
Listen up, ladies
Stop obsessing over your training
A treasure-trove of articles on gluten issues
Bagna cauda (recipe)
The wolves within
Stop your search engines
Happy birthday, Jeanine!
If Josh R. and Ashleigh can do costumed handstands, what's your excuse?
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
Big Dawgs and Pack:
I know you hate it, but do it anyway Run 5 K.
Puppies:
Run 1-2 miles depending on your ability
Buttercups:
Run 1-2 miles depending on your ability
------------
Additional resources on CrossFit.com with regards to proper running technique (just do a search function for "POSE," "sprint," and/or "run" to find the relevant videos):
http://www.crossfit.com/cf-info/excercise.html
Furthermore, if you need help mapping out 5K (3.1 miles), try mapmyrun.com.
17:11
not a PR but Im happy
Ran 5K 5:30 this morning
Time: 30:07
In so far for Friday November 27 Rest Dinner:
Hari, Lt Gabe, Sara and Fiance
We still need to pick a location (suggestions?)
Who else is in?
Regarding yesterday's Filthy 50 -- I just wanted to thank Coach Sara and the other Crossfitters for all the encouragement. One of the things that I love about Crossfit is that the early finishers stick around to cheer on the later people. Much appreciated.
Made up Filthy Fifty: (12k kb, 10# WB, DU attempts) 37min and change...
Allison, I forgot what time I posted; can you let me know so I can keep record? Thanks!
Adam:
I love that about CrossFit too, and you did very well yesterday, especially for your first filthy fifty. It's a rough WOD. Good work to all 30 people who showed up and toughed it out yesterday.
25:30 at McCarren Park this morning.
I went out too fast the first mile. This is a minute and change over my pr and I was dying the last three laps.
P.S. It's so nice out today! Go Run before winter comes back!
Jenn you were 37:09.
Any chance I can make up the filthy 50 at one of tonights classes?
25 W.26th street to Park Avenue at 52nd Street is exactly 2.5K
17:28. I'll take it after the 50
Awesome work Ari!!!
If possible - would love to make up the Filthy 50 too today? If not no problem!
5k 23:32
Black Box (234,234)
Beautiful day for a run. I didn't time it, mainly because I am so sore from the 50 and that stupid push-up/snatch WOD that I am walking kind of funny, but I ran about 4 miles.
I did a 'filthy 50' miles on Saturday (the trail was muddy in parts) so the most my legs will do this evening will be a 5K walk.
I would like to make up the Filthy 50 WOD on the next rest day (Wednesday?).
To be fair, my costume consisted of workout gear, albeit outdated.
Did Cindy yesterday. Second time doing it as Rx'd, and I got 13 rounds + 5 pullups. Still a long way to go but I beat my last score by over 3 rounds.
Back in the city after being in NJ for a kettlebell cert this wknd. Jeff Martone is an awesome coach and I would highly reccommend it to anyone who is even remotely interested in kettlebells.
Hope the nice weather stays around long enough tonight to run in.
Will have to make up the 50 from yesterday later in the week.
Filthy Fifty : 24:00
My love for burpees is gone.
Thanks Allison for a good class!!
Hari, I'll be out of town that Friday for the rest day dinner.
My suggestion for rest day dinner is something Thai or Japanese. It'll be about all I'm craving after Thanksgiving pigout.
Furthermore, I've been doing 80/20 paleo with excellent results for the past two weeks. I've seen my poundages go up and my times go down, even when I'm feeling less than 100%. I stay strict when I can, but cheat when necessary, like this weekend when I found two of the best burgers I've ever encountered. Ray's Hell Burger (10oz of aged prime goodness on a brioche bun) and Spider Kelley's (ground chuck with PORK FAT mixed in), both in Arlington.
Finally, my muscle ups on Friday for Nasty Girls were the strongest I've ever done. This is directly due to practicing on rings that are suspended by a 50' cable (very unstable and hard as shit to do muscleups).
Sara- don't forget to call me about tonight - 646-427-5413. Takes me 40 minutes to get to the box from work. Thanks! : )
booyah! just finished my first (ever?) 5k!
beautiful night in mccarren park.
CFE run class tomorrow (tuesday) 630p meet at columbus circle
wednesday morning 645a at Black Box
Subbed 5k Row
19:27
5k 25:30
5K Row - 18:53
Did some heavy single bench press after. Stopped at 325 I think.
Filthy Fifty: 30:03 as rx'd
did an assortment of medium and slow running for 18:30. not 5k worth.
5k - 22:18
PR by 12 seconds, but this felt much harder than last time.
(24,23)
Made up Filthy Fifty - 22:42 (PR)
Will do 5k on Wednesday.
22:48 5K Run.
Made up the 50
18:20 (PR)
5k
23:30
filthy fifty.
36 and change (gotta write these times down immediately)
Weirdly, I posted my times yesterday, but maybe the internet ate it. Or my iPod, since that was what I used to write.
Filthy 50, subs noted below: 43:21
box jump 15"
12kg kettlebell
33# push press (which took ten minutes)
6# wall ball (normally I go for 10#, but the push press wasted my arms)
single unders
Hari, I'm in for post Turkey Day dinner. And if anyone hasn't yet made plans for Thanksgiving itself, and wants to gorge in good company, my church is hosting a great event. Give me a shoutout on the boards and I'll send you the info.
Also, I'm in for CFE tonight and hoping to do a resevoir run on Sunday. Anyone in?