December Already

IMPORTANT FOR TONIGHT: If you can choose a time other than 6:30pm tomorrow evening for when to come to class, please do so. We have scheduled our first-ever women-only free beginners’ class alongside two WOD classes. Demand for the Women’s Class has been greater than expected, so to the extent that we can keep the 6:30pm Black Box WOD class small, logistics will be simplified. We will try to be more accomodating than ususal, if you need to do something different during the 6pm or 7pm WOD.
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 (5 slots left)

In Manhattan
#91 Tue/Thur @ 8pm, starts December 1 (1 slot left SOLD OUT!)
#92 Mon/Wed @ 8pm, starts December 7 (just 1 slot left)
#93 Tue/Thur @ 9pm, starts December 8 (5 slots left)
#94 Tue/Thur @ 6am, starts December 22


Tuesday 091201
“Tabata WHAT?”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are supine ring rows, the second 8 are box jumps, the third 8 intervals are handstand push-ups, and finally, the last 8 intervals are hand-to-hand kettlebell swings. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

TODAY’S SCHEDULE:
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (Rest Day)
6pm: “Joshie”
6:30pm: Black Box WOD (please see note at top of this blog post!)
7pm: “Linda”
7:30pm: Black Box WOD
8:30pm: 5 x 3 Front Squats (Skillwork: pistols)
Ladies who lift
Crossfit teaches us that our minds are our fierce opponents in the game of life
Eating on the road
Holiday advice you didn’t ask for

Get healthy now: 8 tips
“I, for one, welcome our squatting overlords.”
Learning to be coachable
Quotes that should be on your gym wall
Hollywood vs. New York
CrossFit Generations: mother (Kathy) and daughter (Elizabeth). Elizabeth is a member here at the Black Box and told her mom about CrossFit. So Kathy tried out CF at CrossFit NoHo in North Hollywood, CA and got as hooked as Elizabeth is. Elizabeth’s a full-time yoga instructor but her mom also teaches it part-time herself and they’ve even taught a couple of retreats together.
elizabeth_mom.jpg

Responses

  • sicoli

    Tabata WHAT?
    250
    (scaled HSPU with 2 ab mats 1-7…used box on 8th rd.)
    bottom2bottom squat tabata – 8

  • Ari Karason

    My brown leather wallet got left in the box last night.
    Have you guys seen it?
    Small, has only credit cards in it.
    -Ari

  • Scott R

    Ari- We found your wallet today during the 7am class and it was given to Jacinto. I’m guessing someone there should have it.

  • Tim B

    Did a mountain man today
    good stuff
    anyone want to do the Northeast warriordash with me? it looks like a lot of fun
    http://www.warriordash.com

  • Lisa

    Tim, thanks for posting the Warrior Dash – it looks like a lot of fun.

  • Lt Gabe

    “Joshie”
    40# DB
    C2B kips
    22:49
    Last time I did this with L pullups/tuck pullups it took me over 40 minutes. This was an awesome scale.

  • Kent B

    Tim, what is a mountain man?

  • Jai

    Warrior dash looks awesome, and is even near my birthday. Have you been to one before? What is the lodging situation? I see that there are plenty of hotels and B&Bs nearby, so do racers usually just rent rooms or is there camping?

  • Josh R

    That does look awesome! And it gives me a reason to get into shape even faster.
    Ok, yeah: I’ll do it. Has anyone actually signed up yet?

  • jacinto

    Tim count me in the warriordash.I want to do it.Are we going as a team?

  • Billy

    Here is a great example of CF knowledge and leading from the front. He exemplifies elite fitness and knowledge. I find this sort of video inspiring when I’m feeling down.
    http://www.youtube.com/watch?v=eIjeHrsD2S0

  • Tim B

    Hey Kent
    this is what we did for mountain athlete
    http://www.mtnathlete.com/subpage_details.php?subpage_ID=401&page_ID=9
    Warm up:
    10-9-8-7-6-5-4-3-2-1
    Squat Jump
    Clapping Push ups
    Training:
    (1) 6 Rounds
    5x Hang Squat Clean (95/55)
    5x Push Press
    5x Box Jump
    60 sec. rest
    (2) 6 Rounds
    5x Bench Press
    5x Dip
    5x Clapping push up
    60 seconds rest
    (3) 6 Rounds
    8x Goblet Squats (32/20)
    4x Jumping Lunge (8x total)
    6x Jingle Jangle (6x lengths, 3x round trip)
    60 seconds rest
    (4) 10 minute turkish getup

  • Tim B

    I haven’t done it before but really want to
    if everyone can agree on a heat, lets do it
    as far as lodging there is a bunch of stuff around there because of the ski mountain
    So far i have
    Me
    Harkins?
    Jai
    Josh R
    Jacinto

  • Scott R

    Tim – Count me in. Sounds awesome

  • Jeffrey B.

    Put me down for the Warrior Dash. Looks like wholesome fun.

  • brian

    anyone up for the Rangar relay race from woodstock to nyc? on may 14-15, 12 people 175 miles, 2 vans.
    http://www.ragnarrelay.com

  • Jai

    Rangar also looks like ridiculously good fun. Good thing I’m going to CFE tonight, as I have running in my future.
    For the Warrior Dash, can we go in a heat that allows us to sleep in? I am not an early bird. And let’s definitely go as a team if that’s feasible. We have until the end of the month to sign up for the cheapest rate.

  • Tim B

    I was thinking being done w the dash by 1? so we can just eat and drink after? (earlier is fine too)
    Brian count me in
    double checking on when a wedding is in may but i dont think its that weekend

  • Mike Mishik

    Tabata what…217 reps, rx’d hspu + 24kg kettlebell

  • Tony

    Did Linda.
    Scaled down. BW – 132 DL – 145, BP – 95, Power Cleans – 85.
    25:14.
    (28,14)

  • Kirk

    Brian, count me in for Ragnar.
    May sounds like a good time to run…
    Tim, count me in for the Warrior as well!

  • Rickke

    Made up front squats:
    155-175-185-195(PR)-135
    Little cash out:
    5-4-3-2-1
    HSPU
    Strict pull-ups
    GHD sit-ups

  • Matt D

    Linda – bw 170ish
    scaled down.
    dl – 235
    power cleans – 95 (did squat cleans the first two rounds)
    bp – 165
    36:44. i still suck.

  • Jai

    Maybe we should move the logistics of the runs and lodging and whatnot to the CFE site, so the planning can get detailed without bugging those not interested? We’d still get the word out here regularly, just seems like a separate forum might be helpful. Yes?
    And in related news, ran with the CFE crowd around sheep’s meadow for times, with three minutes of rest between. I’m told it’s a half mile. My pace was steady at 3:57 seconds for each round, except the third where I was 2 seconds faster. Yay for not needing to slow to a walk on any of them!