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.
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
Sunday 091122
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
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!
Mother Earth and polyphenols
Community and camaraderie as the foundations of 21st-century business (and of CrossFit)
Turkey and...anchovies?!
Given up bread? Think again (recipe)
Chips are back on the menu! (and paleo) -- recipes
The science of success
The problem with dieting
Everybody's swinging:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
This is likely to leave you crippled, and that is coming from somebody that does this kind of thing several times a month or at least when I get the feeling back in my legs.
Big Dawgs:
As Rx’d
The Porch:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
Body weight back squat, 15 reps
Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps
Puppies:
Complete as many rounds as possible in twelve minutes of:
20 Burpees
1/4 - 1/2 Body weight back squat, 10 reps
Buttercups:
Complete as many rounds as possible in ten minutes of:
15 Burpees
Air squat, 10 reps
Did 4 Rounds + 1 set of Burpees
Bodyweight:165 Weight used: 135
3 Rounds + 25 Burpees + 10 Back Squats (Rx'd)
BW = 165
Not happy with this. Stupid burpees.
4 rounds + 11 burpees as rx'd
BW=132 Back squat weight=135
(23,11)
Forgot to thank Gabe for keeping count. Also thanks to Dan and Mike M for cheering me on.
Gabe and I did an OPT rower workout after the burpee/squat WOD.
Sprint Row 30 sec @ 100% effort
Rest 2:30
repeat 7 times
I rowed 1280 meters.
5 rounds + 12 burpees Rx'd @ 140#
4 rounds + 16 Burpees
135# (BW 138?)
3 Rounds Even @ 225# - Under BW
Also did OPT rowing thing after w/ Tony
1580m approximately...
4 rounds + burpees + 6 BS
165# (BW 195#)
4 Rounds
(68,54), (55, 42), (61, 48), (37, 19)
As Rx'd 4 rounds + 4 burpees
Black Box (244,244)
did this at crossfit huntsville:
3 rounds + burpees + 3 squats (70% of body weight)
4 rds + 25 burpees..rx'd
bwt 212
BS @ 225lbs
4 rounds + 6 burpe