New Black Box Membership Rates, Effective January 1, 2010
Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28
In Manhattan
#94 Tue/Thur @ 6am, starts December 22
#95 Tue/Thur @ 8pm, starts December 22 (3 slots left)
#96 Mon/Wed @ 8pm, starts December 28
NEW CLASS, NEW YEAR! #97 Tue/Thur @ 9pm, starts January 5, 2010
Sunday 091213
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
Pamela MacElree's badass 40kg Turkish get up (video)
How to improve your chin-ups
Powerlifting: how it all started
Robb Wolf wants you to go to bed
Claim your Genius Time
Beginners' class prepares for jumping pull-ups:
Scaling options (and a bit of commentary) from the CrossFit BrandX forums:
A quick perusal of the mainsite shows, people are complaining about the new workouts, a few weeks ago people were complaining that there were no new workouts. We are still offending and upsetting everyone so we must be on right on track.
Big Dawgs:
As Rx’d
Women - 45#
Porch:
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 45-pound dumbbell
Women - 35#
Pack:
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups
** If you are unfamiliar with this movement you should start light and stay light. Choose a weight you can do 10 perfect reps with.
Puppies:
Complete as many rounds as you can in 15 minutes of:
Row 500 meters
15 Turkish Get-ups (no weight to 10#‘s)
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU1.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU3.wmv
http://media.crossfit.com/cf-video/CrossFit_MartoneTGU4.wmv
1 round + 500m row + 2 Turkish Get-Ups (25kg)
Rest Day Dinner Friday the 18th at Punch, 7:30pm:
http://punchrestaurant.com/
who's in?
I'm in for rest day dinner. Though I'll probably becwiped out from making up every damn workout this week. Church has reared its ugly head to usurp almost every night this week. Boo! Maybe I should get a doorway pull up bar and do bastardized Cindy all week. Bastard because I'll probably have to jump a bit.
1+500 m row+5 TGU's (8kg) probably could have gone heavier, but I decided to scale a little lighter as I've never done TGU's before.
2.5 rds + 1 G.U.