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 (5 slots left)
NEW! #96 Mon/Wed @ 8pm, starts December 28
stay tuned for details on #97...
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.
Wednesday 091209
Run 5K
Post time to comments.
Compare to 091109.
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.)
Robb Wolf--the present future CrossFit
The lovely & strong ladies of the CrossFit Games
"What is crossfit?" It's not like anything. You need to trust me and just taste it.
Cauliflower fritters
Increased meal frequency does not promote greater weight loss (via)
The chalk conundrum
HAPPY BIRTHDAYS TO CHRIS H. and OLIVER!
Josh and Sophie taught our first-ever women-only free beginners' class last week (pictured below). Stay tuned for details of future women-only beginners classes and sign up for a beginners' class now.
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
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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.
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Lastly, why typical running shoes suck:
http://nymag.com/health/features/46213/
Anyone interested in running the reservoir or around sheep's meadow around 7pm?
did not see that coming
CFE time!
Jai I'm interested but I have a meeting at 5
I'll post by 4 whether I'll be able to make it
Ran 5K at 5:00AM
WHAT A COLD,DARK, RAINY DAY!
It was challenging but I made all the way.
29:09
drills and tabata running at cfe
Go Lindsey! And Sophie too.
Nice cauliflower fritters recipe....just in time for Hanukkah.
Hey Kurt,
is cfe happening tomorrow night?
sub erg for run..was expecting it to pour all day so i didn't bring cold weather running clothes with me..
24'39"
Alison - Tks for article about shoes
Does anyone have recommendations for suitable runners for POSE? My Brooks "Diving Boots" are wearing out
Martin -
a couple of us (myself, anthony, and torch) have inov-8's
I have the black urban ones and they have the blue trail ones
I got mine very recently but like them so far
http://www.inov-8.com/
Martin,
Addidas Adizeros and Inov-8 flite 220 or 230 are the most frequent recommendations I hear, though I haven't tried either yet.
Puma makes a lot of shoes with a flat thin sole and a lot of ppl like Vibrams too.
I have a pair of Puma's and it takes a little getting used to, but it makes a world of difference when running vs the standard thick soled shoe.
I'll be near the Upper West side of the park and free to run around 7pm. If anyone wants to join me, text me at 917-674-9666. If the rainfall looks like there's a risk of drowning, I may go Sunday instead in the afternoon, so if you'd like to join me then, let me know!
Hey jai, i'm stuck at work, sorry :(
Joe R and I will meet at the Manhattan box at 7:30 for a 5k. Any and all are welcome to join. Sorry for the late notice.. we just finished organizing it. We'll warm up by running very slowly down to 23rd and 6th then over to the Hudson, at which point we'll start the 5k at 22nd. We'll stagger the starts by PRs in order to set up an exciting finish. We'll run down to Spring and back. I'll have a Garmin watch on, so we'll know the exact finish line. (We'll adjust the starts so that I'll be expected to finish first by a minute or two, and I'll stay at the finish line.) Then we'll cool down by running slowly back to the BB. No need to confirm, just see you there at 7:30 if you're interested. The more the merrier.
20:34, 22 seconds slower than last time, not pleased.
27:26
2min+ faster than last time, best is 24min and change.
I was at 14:30 at my turnaround, so I'm happy with the negative split. Chose a rolling route up the East edge of Central Park. Run felt pretty good, but overall I'm still a big slow bastard. POSE is feeling much more natural.
Made the mistake of choosing 200 burpees instead of the 5K.
22:50-something. It was more like 18 minutes of burpees, 5 min of whining.
Thanks, Justin, for putting up with me!
I have an idea for a t-shirt slogan: "Burpees Make Me Bitchee".
Subbed 5k Row
18:51
Thanks for shoe info
200 burpees.... 13:34, shouldnt have worn a white t-shirt
Tomorrow's Rest Day Schedule:
7, 8am; 12:30pm: Instructor's Choice
5:30 No WOD (Rest Day)
6:00 7 x 1 Split Jerks OR 800m run / GHD
6:30 Black Box WOD
7:00 7 x 1 Split Jerks OR 800m run / GHD
7:30 Black Box WOD
8:30 7 x 1 Split Jerks OR 800m run / GHD
Black Box WOD to come as soon as I get the word...
13:49 as rx'd. Last 5 K2E were looking a bit crappy.
(32,17)
Anyone interested in running the 5k around Madison Sq Park tomorrow eve?
I was silly and brought my backpack with me to the reservoir, so I ran with it. Decided that since I was doing this weighted that I'd just do one circuit. And I went a bit slower due to weight and rampant puddle dodging, so 1.57 miles, 16:09 minutes. No walking stretches for once!
200 burpees - 18:00. faster then i thought it would be
Had less than 20 min to try to row a 5k. I did 4400m in 18:43.
Realized I should rephrase: I did stretch a bit before running but when I got to the run itself, didn't have to slow down and walk some of the distance (I usually have to do this twice when running the reservoir).