CrossFit NYC: The Black Box

End-of-summer dinner tonight!

By

on September 3, 2010 12:00 AM | Permalink | Comments (4)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13 (3 slots left)
#151 Mon/Wed @ 7pm, starts Sept 13 (3 slots left)
#152 Mon/Wed @ 8pm, starts Sept 20

Friday 100903

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 100218.

PLEASE NOTE that at lunch class today we'll run from noon - 2pm so as to accommodate everyone who wants to do "Linda". It'll be in order of arrival to class as heats are necessary to get people through this WOD. Thanks.

Black Box Events:
End of Summer Dinner Date (Please RSVP)
Visiting Coach Dave Castro, Sep 18 @ noon--9 slots
Visiting Coach OPT, Oct 2 @ 8am--6 slots
NYC Endurance Running Seminar, Sept 12

No pressing allowed

By

Allison Bojarski

on September 2, 2010 12:00 AM | Permalink | Comments (8)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13 (3 slots left)
#151 Mon/Wed @ 7pm, starts Sept 13 (3 slots left)
#152 Mon/Wed @ 8pm, starts Sept 20

Thursday 100902

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 100331.

Black Box Events:
End of Summer Dinner Date (Please RSVP)
Visiting Coach Dave Castro, Sep 18 @ noon--9 slots
Visiting Coach OPT, Oct 2 @ 8am--6 slots
NYC Endurance Running Seminar, Sept 12

Last Saturday afternoon at the Box:

Does stretching before running help prevent injuries?
Is strong the new skinny?
Star Wars tai chi (via)
Some women think biceps are gross
In the gym (as in life) you should look forward
Keeping score and swapping

1 bar + 20 min = hang on tight

By

Allison Bojarski

on September 1, 2010 12:00 AM | Permalink | Comments (16)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13 (just 2 slots left!)
#151 Mon/Wed @ 7pm, starts Sept 13

Wednesday 100901

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090927.

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--9 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

Doctors seek way to treat muscle loss
Fit to fight?
Grocery store meal ideas

Big shout-outs to Laura R. and Ray, the newest members of Team CrossFit NYC for the Fight Gone Bad 5 Fundraiser. There's still plenty of time to join our Team and help us stay in 4th place worldwide. It's a fun day, it takes 17 minutes of your time, it's for some great causes. Come join the fun!

Heavy but fast

By

Allison Bojarski

on August 31, 2010 12:00 AM | Permalink | Comments (8)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13 (3 slots left)
#151 Mon/Wed @ 7pm, starts Sept 13

Tuesday 100831

BLACK BOX WOD (continuing the skillwork on the snatch):

snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--10 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

HAPPY BIRTHDAYS to ADAM B. and LUKE M.!

Muscles remember past glory
Speed training's dirty secret
(Not so) sweet facts about sugar
The skinny on Hooters (via)
Narrow your focus
Bottled teas contain virtually no antioxidants

Just the bar is plenty

By

Allison Bojarski

on August 30, 2010 12:00 AM | Permalink | Comments (11)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 is SOLD OUT!
#150 Mon/Thur @ 7am, starts Sept 13 (4 slots left)
#151 Mon/Wed @ 7pm, starts Sept 13

Monday 100830

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Post time to comments.

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--10 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

How bathroom posture affects your health (hint: squats are the key to everything good in life)
First cannibals ate each other for extra nutrition
Arthritis patients may benefit from weight training
Shrimp, sausage, and summer squash casserole
Genetically modified crop escapes into the American wild
There is no speed limit (lessons that changed my life)

HAPPY BIRTHDAY (and welcome back!) to ELIZABETH J.!

Heavy Sunday

By

Allison Bojarski

on August 29, 2010 12:00 AM | Permalink | Comments (8)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Sunday 100829

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 091215.

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--11 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

One bar is all you need

By

Allison Bojarski

on August 28, 2010 12:00 AM | Permalink | Comments (13)

FREE INTRODUCTORY CLASSES:
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm
Sat, Sept 4 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (~~just 2 slots left!~~ only 1 slot left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--11 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

Saturday 100828

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

Ghee: A lovely fat
Eating Peruvian food (including offal & guinea pig!)
We're in this together, you guys

twentyone fifteen nine

By

Allison Bojarski

on August 27, 2010 12:00 AM | Permalink | Comments (5)

FREE INTRODUCTORY CLASSES:
Sat, Aug 28 @ 10am
Thur, Sept 2 @ 8am
Thur, Sept 2 @ 7pm

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (just 2 slots left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--11 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

Friday 100827

BLACK BOX WOD (current skill cycle: The Snatch):

21-15-9 reps of the following:

snatch (95# men, 65# women)
v-up

Post time to comments.

NOTE: There IS a 5:30pm class tonight. (Friday Rest Days always have a 5:30pm class.)

Bro, you can't touch your toes (you're so lucky)
Great vs. nostalgia (plus video of some amazing burpee variations)
Positive shin angle but never with squats?
Dancing is totally paleo
If you're still buying eggs from the grocery store...

Rest your kip

By

Allison Bojarski

on August 26, 2010 12:00 AM | Permalink | Comments (13)

FREE INTRODUCTORY CLASSES:
Today, Aug 26 @ 8am
Tonight, Aug 26 @ 7pm
Sat, Aug 28 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (only 1 slot left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (just 2 slots left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Thursday 100826

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Compare to 091216.

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--11 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

HAPPY BIRTHDAYS to RIC, JUSTIN K., & JOHN A.!

Video: Women who hit hard (related article)
Old age and emotion prevail
Against paleo-fascism
Does music make you exercise harder?
I really want to eat paleo but...
Top 6 books for becoming a better coach

Testing testing 1, 2, 3

By

Allison Bojarski

on August 25, 2010 12:00 AM | Permalink | Comments (11)

FREE INTRODUCTORY CLASSES:
Thur, Aug 26 @ 8am
Thur, Aug 26 @ 7pm
Sat, Aug 28 @ 10am

ELEMENTS WORKSHOPS:
#148 Mon/Thur @ 6am, starts Tuesday, Sept 7 (just 2 slots left!)
#149 Tue/Thur @ 8pm, starts Sept 7 (just 2 slots left!)
#150 Mon/Thur @ 7am, starts Sept 13
#151 Mon/Wed @ 7pm, starts Sept 13

Wednesday 100825

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

See "How Fit Are You?" - [pdf]

VISITING COACH SERIES:
Dave Castro, Sep 18 @ noon (with optional WOD @ 1pm)--15 slots
James "OPT" FitzGerald, Oct 2 @ 8am--6 slots

R.S.V.P for our END-of-SUMMER DINNER on Friday, Sept. 3rd

Foam rolling part 1, part 2
"Don't go into the pain cave. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards."
The power and practice of exuberance
EvPsych and thoughts on love & cooking
Chewing the fats (and rendering them, too)

HAPPY BIRTHDAY, ALEX!