BIG NEWS: For the first time ever, we're offering a women-only free beginners' class, this coming Tuesday, December 1st, at 6:30pm. If you know a woman who might be more inclined to give this crazy crossfit thing a try in a women-only environment, let her know she should sign up now! (Space is limited and pre-registration required.)
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
Today's a Rest Day on the mainsite but we're open for business--Sara will be teaching today. Come down to the Box to make up one of the WODs from the last cycle:
TODAY'S SCHEDULE:
11am: Press/Push Press/Push Jerk OR 400 Meter Walking Lunges
noon: Press/Push Press/Push Jerk OR Double Unders, GHD Situps, Back Extensions
1pm: 400 Meter Walking Lunges OR Double Unders, GHD Situps, Back Extensions
Ten oils and how to use them
Play (via)
IF Q&A
Stepping up
Caffeine, alcohol, and health--how much is too much?
It seems the scientists are on board with the "train less, go faster" mantra of CFE
HAPPY (BELATED) BIRTHDAY, CHRISTINE!
"Raise your hand if you ate too much yesterday!"
Dinner Tonight at 7:30 PM
http://nymag.com/listings/restaurant/ennio-and-michael/menus/main.html
In so far: Hari, Jennifer, Jai, Lt Gabe, Sara and Fiance,
Who else is in?
I'm in for dinner....
just throwing this out there but any chance of a later afternoon wod today for those of us lucky enough to be at work today?
Double under, ghd situps/back extensions: 8 rounds as rx'd
I take that back...out early today
http://aasgaardco.com/store/store.php?crn=219
Mark Rippetoe's Starting Strength Seminar is coming to New Jersey April 30-May 2.
Hari, had a family thing come up. I'm gonna have to bail on dinner tonight. See you all over Christmas!
Double under/ghd wod - 13 rounds + 15 double unders + 2 ghd sit ups
...change of plans for tonight...will not be able to make it...have fun tho
Made up double unders / GHD:
10 rounds + 15 DUs + 12 sit-ups Rx'd
Double under, ghd, back ext WOD
As Rx'd 10 rounds + 15 DUs + 4 GHDs
Black Box (247,247)
Press: 40, 43 PR, 45f, 45f, 45
Push press: 45x3, 48x3 PR, 50x2+f, 50x3, 53x3 PR
Push jerk: 53f, 33x5, 43x5, 45x5, 48x5 PR, 50x5 PR
Thanks for your help, Sara!
I'm still in for dinner, btw. Let me know if plans change. 917-674-9666
In the midst of my music writing...I've taken a break for some CF blogging. ha! Did the 400 meter lunges on the track today w/Jeni. felt SO strange to run back to the apartment!! legs decided to stop working...
Allison--as per the IOC's decision about women's ski jumping, there is a facebook page showing support. That would probably be the best way to figure out how to show support.
did elizabeth at crossfit 908 in nj.
95lbs - 9:16 almost a 2 min pr
A long way off from my old prs, but got to get back to it.
Press 5x1: 53, 63, 69, 73 (F), 73
Push Press 5x3: 73, 73, 73, 78, 78
Jerks 5x5: 78 (sp), 73 (sp), 73 (pj), 73 (pj), 73 (pj)
Cashout, 4 rounds total, note the time for each round:
For one round, complete this 3x:
5 power snatches (53#)
15 jumping pullups
then,
2 minutes rest.
3:30, 3:40, 3:39, 3:25
~ 400m lunges + 3Km run