Monthly Archives: February 2011

Hang in there

Monday 110228 Hang power snatch 3-3-3-3-3 reps Post loads to comments. Barbell love The semiotics of meat / You are what you eat / Paleo dogma BS clean & JERK Grain-free zucchini pancakes / Bacon fat vinaigrette salad dressing Smoking… Read more »

Sunday Snatching

Sunday 110227 BLACK BOX WOD (current skill: the snatch): snatch 3-3-3-3-3 Post loads to comments. HAPPY BIRTHDAY, MARTIN P.! Court cues neutral spine position for the deadlift:

21-15-9

Saturday 110226 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat Post time to comments. * * * * * Level 2 WOD: Part A: Back Squats 3/5 Part B: 5 rounds for time of the following:… Read more »

Back to basics

Friday 110225 Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 101220. Urban Environmental Challenge: The only true trail race in NYC: April 3, 2011 CrossFit Gymnastics 10-minute squat test How to make oatmeal…wrong Campaign to save women’s bodybuilding… Read more »

Row/snatch ladder

Thursday 110224 For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. Post time to comments. Compare… Read more »

Keep on swinging

Wednesday 110223 BLACK BOX WOD (current skill: kettlebell swing): 150 kettlebell swings for time Post load time time to comments. HAPPY BIRTHDAY, ERIC S.! A new way to assist your pull-ups (video) What a tool O, pomelo! The exercises that… Read more »

Back from the dead

Tuesday 110222 Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 100118. * * * * * Level 2 WOD (@6:30pm tonight): Part A: Clean & jerk 3-3-3 reps Part B: For time, complete the following: Row 250m Hand stand… Read more »

Feeling Presidential?

Come celebrate Presidents’ Day today with any of our regularly scheduled classes (no changes for the holiday). If you have the day off, try the 10am, 12:30pm, or 3pm WOD class for a change of pace. Monday 110221 “Cindy” Complete… Read more »

Yay, burpees!

Sunday 110220 Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments. Compare to 100621. There’s still 1 slot left with… Read more »