Roving barbell

ATTENTION TO THOSE ATTENDING THIS WEEKEND’S MOBILITY & RECOVERY CERTIFICATIONS! Good news! Kelly Starrett, the instructor, is en route and due to land in NYC at 5pm tonight.
. . . . . .
The Black Box will be closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners’ classes.
However, tomorrow, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm. If you plan on attending, please post to comments. For info in regards to Sunday the 28th, please check back on the blog for details. Thanks.
. . . . . .
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners’ classes this weekend.)
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29

In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (4 slots left 3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23

Friday 100226
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 080615.

All she does is sing–a solo concert this Sunday with our very own Leslie Becker
Say no to LSD
Getting into weightlifting–part 1, part 2
Eat your lawn
Great-grandfather, cancer survivor, and powerlifter
Compulsories and competencies
Paleo kitchen: taste the rainbow
This is what strong looks like (from left: Ashleigh, Grace, and Annie, with Ari making a face behind them):


  • If you are familiar with these lifts then today you are a Big Dawg and should do the WOD as RX‚Äôd. If you are unfamiliar with the movements or new to lifting weights, then take this opportunity to ask questions and familiarize yourself with the lifts.
    Demo videos of all 3 lifts can be found here:
    Today’s footwear recommendation is ideally weightlifting shoes, or at the very least, a hard-bottomed shoe or sneaker (along the lines of a dress shoe or Chuck Taylors). Otherwise, I’d recommend doing the lifts in your socks. Cushy running shoes will hurt your abilities in all 3 lifts.
    An article on why you should wear weightlifting shoes:
    If you want to buy a pair, you’ll need to order them online. Just google “buy weightlifting shoes”, you’ll find plenty of options.

  • Hari

    There will be an 8:00 AM – 8:50 AM WOD tomorrow before the start of the cert. Depending on how smoothly that goes, we will consider having an 8:00 AM WOD on Sunday.
    We will have a 5:00 PM WOD on both Saturday and Sunday.
    At this point:
    Who expects to be at the 8:00 AM WOD tomorrow?
    Who expects to go to the 5:00 PM WOD tomorrow?
    Who expects to go to Brooklyn tomorrow?

  • Brendan Maher

    I’ll be at the 8am WOD in Manhattan tomorrow.

  • Jenn

    OHS: 45,55, 65, 75F, 75
    FS: 85, 95, 105, 115, 125
    BS: 130, 135, 140, 155F, 155 (PR)
    I’ll be at the 8am WOD in Manahattan tomorrow.
    And thanks, Mike K, for posting those words of encouragement last night. I really appreciate the support!

  • kj

    OHS: 31, 36, 41, 46, 51 (PR)
    FS: 53, 73, 83, 93, 103 (PR)
    BS: 113, 123, 133, 135 x 2
    20 pullups (766)
    I hope to attend the 5pm, though if the snow cancels Saturday School, I’d instead hit up the 8.

  • Steve S.

    I’m planning on attending the 5pm WOD tomorrow.

  • Ricardo

    I’m trying to hollar at a 9am bk class tomorrow AM. Sunday being a rest day, I won’t be attending, but at least a 9am BK WOD.
    Today’s WOD:
    OHS 65, 85, 95F, 95, 105(PR)*
    FS 115, 135, 145, 160 (PR)**
    BS 165, 175, 185, 200, 210
    *couldve gone higher.. this was my first go with OHS 1 rep max
    **I thought 160 was my fifth rep (didn’t realize it was my fourth until halfway through BS)! doh!

  • Carlos

    5pm tomorrow.

  • james keller

    planning on 8am tomorrow in manhattan

  • Matt D

    5pm manhattan both days

  • Kent B

    5pm Manhattan, Sat and likely Sun

  • Grace

    I hope to be at the 5pm tomorrow.

  • Ari Karason

    5pm both days

  • Mike Mishik

    5 on saturday..

  • Jai

    5pm both weekend days, if possible. Still hoping to make it in tonight. I assume no closure this evening, since nothing of that sort has been mentioned.
    We should have a snowball fight WOD named Snowtorious B.I.G. I did not coin that term, I’m just over-using it.

  • jake

    planning on 5pm Saturday for open gym

  • Chris H.

    8am Saturday

  • ATTENTION TO THOSE ATTENDING THIS WEEKEND’S MOBILITY & RECOVERY CERTIFICATIONS! Good news! Kelly Starrett, the instructor, is en route and due to land in NYC at 5pm tonight.

  • brad s.

    95, 105, 115, 125, 135 (pr)
    155, 165, 175, 185, 195 (pr)
    225, 225, 235, 240 …
    felt really good on overheads and front squats. probably could add 10# to each. had to run back to work (operation shutdown has it’s limits) during the back squats, which were feeling heavy anyway after the recent total.

  • Craig F

    5pm Open gym both days hopefully. Thanks

  • Isaac

    Hey folks. Really enjoyed working out with the 12:30 class.
    95, 105, 115, 125 (pr), 135 (pr)
    155, 165, 175, 185 (pr), 195 (pr)
    185, 195, 205, 215 (f), 215 (f)
    Alright, Bryce noticed I was gripping the bar wrong on the back squat but I feel like I’m way behind on that exercise. If any one has any tips I’m all ears.

  • Billy

    Does the 5kg snow shovel + throw x 100 meters count as a work out?

  • Dave D. (Crossfit Pittsburgh)

    Thanks to everyone for the great hospitality at the 12:30, it was great to workout at the famous “Black Box”

  • Emily

    Did yoga to the people today to help recover from yesterday and save my legs for a ski weekend!!! See you back at the box on Monday!

  • Mike K

    Billy, that depends… what was your time?

  • Ricardo

    Oh and Billy, how many burpees did you do every 20m?

  • Bryce

    I’ll be in on Saturday at 5.

  • Sara

    4 rounds for time;
    60 unbroken double unders
    30 unbroken wall balls – 20#/14# to 10 ft
    14:21 as rx’d. Had to restart the double unders a couple times but got them all unbroken.

  • Michael

    I’ll be in on Saturday at 5 and maybe the Sunday at 5 too.

  • Rickke

    OHS: 105-115-125-140(f)-140(f)
    FS: 165-175-185-200-210
    Didn’t do back squats. 125# was previous PR on OHS, which went up pretty easy so I tried to make a jump that turned out to be greedy. Will try for 135# next time.
    Finished off with:
    4 rounds
    1 muscle up
    2 power cleans 135#
    3 HSPU
    4 KBS 1.5 pood
    5 K2E

  • Billy

    Including hot cocoa and naps – time was 180 mins. HSPUs were scaled to snow angels..

  • Different people in every country get the loans from different creditors, just because this is simple and comfortable.

  • Court

    Hey everyone, Kelly is on the ground and in town!
    We’re going to have an awesome cert; suck it, haters!

  • 1st workout at 1:30pm
    4 rounds
    1 muscle up
    2 power cleans 135#
    3 HSPU
    4 KBS 1.5 pood
    5 K2E
    My shoulder is messed up. Anything with over head presses or handstands fux me up.
    2nd workout
    Crossfit Socal from 2/24/10
    3 rounds for time
    10 power cleans 95lbs
    10 bench presses w 75% of BW
    20 pullups
    400m row

  • Dex

    To anyone who picked up the wrong grey jcrew jacket this evening, I have yours. Next WOD I’ll attend is monday evening. we can swap then.

  • Mike K

    Power Clean triples
    205, 215, 225, 235, 245(1,f,f), 225(1,1,f) fatigue setting in here
    then CFFB WOD
    11:22 with 205 for bent over rows

  • Avery

    Not sure why, but just couldn’t get into the groove tonight. Lots of unexpected fails which meant this WOD was harder than I thought it was going to be.
    OHS: 93-103-113-123-128F
    FS: 123-143-153-163F-158
    BS: 173-193-200-205-210F

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  • Paul

    OH:135, 145, 155, 165,175
    FS: 205, 235, 255, 265, 275 (PR)
    BS: 295, 305, 315, 335, 345 (PR)
    That was a lot of squats.

  • james keller

    ohs: 53-73-93-103-103
    fs: 83-103-123-143-153(f)
    bs: 123-143-163-168(f)-168(f)

  • Jai

    Let me enumerate my greed:
    OHS: 38#, 43, 48, 53f, 53f… 53f, 53f, 53PR, got it!
    FS: 53# (decided that was a warm-up), 63, 73 PR, 83f, 78f, 75f, 75f
    BS: 75#, 93f, 93, 98, 103f… wanted to keep going but by this point trainers had noticed that I was getting creative with “5” attempts. Former PR was 110, think I tuckered out on the OHS.
    Have fun at the cert!

  • Sweexytypevek
  • Really awesome, I really like DIY projects. I’ve learned so much through doing my own diy projects over time, and saved a ton of cash also haha