Try a FREE BEGINNERS' CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#19 Mon/Wed @ 8pm, starts February 8
#20 Mon/Wed @ 8pm, starts March 1
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#99 starts January 25 SOLD OUT!
#100 starts January 25 SOLD OUT!
#101 starts February 2 SOLD OUT!
#102 starts February 9 SOLD OUT!
#103 Mon/Wed @ 8pm, starts February 15 (just 1 slot left!)
#104 Mon/Fri @ 6am, starts February 15 (5 slots left)
#105 Tue/Thur @ 9pm, starts February 23 (just 2 slots left!)
#106 Tue/Thur @ 8pm, starts March 2
#107 Mon/Fri @ 6am, starts March 8
#108 Mon/Wed @ 8pm, starts March 8
Saturday 100123
BLACK BOX WOD:
Complete 50 rounds of:
2 pull-ups
2 push-ups
Followed by 50 rounds of :
2 deadlifts (65# men / 45# women)
2 thrusters (65# men / 45# women)
Post times to comments.
Skill work: kipping
Because today is a Rest Day in mainsite programming but we always have something cooking at the Box, in addition to the Black Box WOD, we will allow make-ups of the last three days' worth of workouts (double-under/back extensions; C&J/GHD sit-ups; burpee pull-ups) during WOD class times today. Be sure to check MINDBODY for our expanded Saturday schedule (including open gym hours)!
BLACK BOX 30-DAY PALEO CHALLENGE, Day 23--LINKS
The definitive guide to oils / Smoke point of various cooking fats/oils
Enough Omega-3's?
Dining at McLaundry
HAPPY BELATED BIRTHDAY to Joe R. (actual birthday was on Thursday) who is not only a very focused crossfitter, he's also the member who has roped more of his own friends into joining the Black Box than any other current member we have (far as I know, at least). Thanks, Joe, for helping us grow and thrive!
Why I crossfit
Coordination, part 2
Effective February 2, we will add a 6:00 AM WOD on Tuesday.
Effective February 7, we will add a 9:00 AM WOD on Sunday.
Equipment arriving over the next two to three weeks for Manhattan: 2 GHD's, 2 Rowers, 2 Men's Bars, 2 Women's Bars, assorted plates, jump ropes, bands, clips.
Woohoo, more goodies!
Paleo potluck party tonight at 7pm, near 56th & 1st. Text me (and give your name) if you need the exact address. 917-674-9666. So far on the menu, there will be paleo spaghetti, tarragon chicken off the bone, fruits and berries, guacamole, bacon, shrimp, and other such tasties! I'll take pictures and if people bring their recipes, I'll try to post them here.
Sleep: 22
Pull-ups: 767
WOD: 17
Paleo: Day 23
Breakfast: pork chop, spinach
Lunch: Cod fish, salad, citrus dressing, avocado and tomato
Snacks: Jennbar(TM), carrots, celery
Dinner: Bartending all night, so I'll probably just end up eating lots of beef jerky in between slinging drinks.
Have fun at the paleo-party!
Thanks Hari, for adding a 9am Sunday class!
oops didn't post my numbers for the Black Box WOD:
11:34/16:40
Thank you for the new equipment and WODs! See some of you later.
That is great news about the equipment, Hari.
Did my own rest day WOD by running to Orchard Beach, worked on pullups and dips on the playground equipment, then ran home. Wonderful day to be outside.
Black Box WOD:
11:42/17:04
yes! a sunday 9AM wod class!
awesome news on the equipment!
a bunch of us are going to do a trail run at Van Courtandt Park (Bronx) tomorrow (sunday) at 915a. meeting at the tortoise and hare, might breakout some kettlebells for some fun. all are welcome to join
13:33 as Rx'd
I really need to practice double unders more.
Happy birthday, Joe!
Sara, thanks for being on my case today. (Sorry I was being so lame. I'll try harder tomorrow.)
Hari,
I like the fact that when you say more equipment is coming, it is actually coming.
Brett
made up 100 Burpee pullups.
14:51 jumping pullups for all but the first 10
Attended Crossfit 215's Winter throwdown today in Philly. 2 events
1st wod:
250m row
40 kb swings (50#)
500m row
30 kb swings
750m row
20 kb swings
1000m row
10 kb swings
time - 13:45
2nd wod:
5 rounds:
5 thrusters (95#)
7 burpees
then finish it off with 30 pull ups
time - 5:30
I recommend everyone trying out some competitions they're great experiences and help you dial in on what some of your weaknesses are that you never admit you aren't good at. Plus you meet some great people along the way. Last week Sara and I were at the Hybrid challenge up at Rob Orlando's gym and it was a big eye opener when I wasn't able to jerk the first weight in the press medley, definitely a humbling experience but can only help for the future.
3x15 ohs: 95f-85-90
row 2k plus double unders in 10 min: 8:20 row, 18 double unders, pathetic double unders today!
50 c2b pullups, 50 burpees: 8:28
go out and compete! Mike is right, it's a great experience! Good job to everyone who showed up today for the wods, lots of good work!
Same as Sara
ohs: 85(failed on 15th rep), 85(failed on 14th rep), 85(15)
row/double unders: 8:24 row, 28 double unders
50 c2b, 50 burpess: 10:38, not too happy with this one
I second Mike M's comment on trying out competitions. I did an athlete exchange WOD in Alexandria VA today at CF Alexandria and was truly humbled. Some phenomenal performances occurred and the experience was great. Did three WODs over the course of an hour and a half. First was establish a 1RM squat clean and 2 front squats within 10 min. Next was 5 15' rope climbs in under 3 minutes. Finally, 10 min AMRAP, 5 push jerks 155#, 10 pullups, 15 walking lunges (15 R, 15L).
Exchange WOD:
Squat clean with 2 front squats: 215
5 rope climbs: 1:10
Metcon: 6 rounds even
Score: 415
Polished it off with 1.5 hours of Dodgeball.
I didn't have time for all three games wod after work so I at least tried the first two today.
3x 15 ohs: 93, 103, 113 (failed on 9th rep)
rest ten minutes
row/double unders: 8:11.6 row, 67 double unders
Felt really vomity after all of that. I'm not sure I could have done the third one even if I wanted to.
Hey! Torch's wicked kettlebell action from the Men's Health article along with props for Crossfit Brooklyn and NYC Endurance are featured on the Crossfit Endurance website:
www.anaerobicendurance.com
Sweet!