Mary on Meth

By
Court
on March 9, 2010 12:42 AM | | Comments (4)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29

Tuesday 100309

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

CFBK Strength Preference: CF Football

Complete 8 rounds of:
Sprint 200 meters
*Rest 2:1 (rest:work) between rounds
Post fastest sprint to comments.

Game time.

By
Court
on March 8, 2010 12:33 PM | | Comments (8)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#21 Mon/Wed @ 8pm, starts March 29

Monday 100308

Rest Day.

Black Box WOD (Queensland Australia Sectional WOD #2)

10 mins max reps, consisting of the following stations:

4 minutes - thruster 110# (men) / 773 (women)
3 minutes - kettlebell swing 24kg (men) / 16kg (women)
2 minutes - muscle-ups
1 minute - burpees

Athletes will move from one station to the next at the end of the allotted time without rest. A bonus rep will be awarded for each successful muscle-up, (1 muscle-up = 2 reps).

CFBK Strength Preference: CF Football

Complete as many rounds as possible in 15 minutes:
5 Any Way Overhead - 185 lbs
10 Push Ups
15 GHD Back Extensions
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.
Post rounds completed to comments.

Merry Trio.jpg
Mobility and Restoration always promotes jocularity...

At my command, unleash HELEN...

By
Court
on March 7, 2010 9:17 AM | | Comments (9)

Sunday 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 090930.

CFBK Strength Preference: CF Football
Rest Day.

Mike ROM.jpg
Mike's getting in some nice shoulder mapping at Z seminar...

Up and Down

By
Court
on March 6, 2010 10:17 AM | | Comments (4)

Saturday 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post time to comments.

CFBK Strength Preference: CF Football
Complete 7 rounds of:
3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches
Post times to comments.
*Demo of the 20 yard Short Shuttle click here.
*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.

Shrimp on the barbell

By
Court
on March 4, 2010 10:53 AM | | Comments (7)

UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8 (5 slots left)
#21 Mon/Wed @ 8pm, starts March 29

Thursday 100304
Rest Day.

Black Box WOD
(Queensland Australia Sectionals WOD # 1)

Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

The men will be using 40kg (88#) while the women will tackle a 30kg (66#) load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

Post rounds and partial rounds to comments.

CFBK Strength Preference: CF Football
Complete 10 rounds for time of:

3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

Post times and loads to comments.

Bend it.

By
Court
on March 3, 2010 9:37 AM | | Comments (4)

UPCOMING ELEMENTS WORKSHOPS:
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

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

CFBK Strength Preference: CF Football
Rest Day.

Nicole pulls.jpg
Yeeeaaaaahhh...

3, 2, 1 Go Again!

By
Court
on March 2, 2010 8:03 AM | | Comments (9)

Tuesday 100302

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Compare to 040618.

CFBK Strength Preference: CF Football
10, 9, 8, 7, 6, 5, 4, 3, 2. 1 reps of:

Power Cleans
Strict Pull Ups

*Perform Power Cleans at 75% of 1 RM

Post times and loads to comments.

deadlift boots.jpg
What do you PR with?

get that Milk to market!

By
Court
on March 1, 2010 9:58 AM | | Comments (14)

UPCOMING ELEMENTS WORKSHOPS:
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

Monday 100301

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

CFBK Strength Preference: CF Football

For time:

Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
Sprint Gasser
25 Ball Slams 40 lbs
*Read the Exercise FAQ for descriptions of exercises.
Post times to comments.

Farmer Craig.jpg
Zach is surprised to find that Craig believes a "Farmer's Carry (as heavy as possible)" is a lot more than 2 poods...

Get Mobilized!

By
Court
on February 28, 2010 8:15 AM | | Comments (4)

The Black Box (Manhattan) is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners' classes.

Sunday 100228

Black Box WOD:
(Based on New Zealand Sectionals WOD # 3)

Complete as many rounds as possible in 10 minutes of:
5 Power Cleans
10 Pullups

Post weight(s), band size(s), rounds, and thoughts to comments.

CFBK Strength Preference: CF Football
Rest Day.

Back it up.

By
Court
on February 26, 2010 9:56 AM | | Comments (10)

The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

UPCOMING ELEMENTS WORKSHOPS:
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

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.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups
*Bent Over Rows use a weight 20 lbs heavier than you used for bench yesterday.
*Scale as needed
Post times and loads to comments.

Archives

Manhattan Location

Brooklyn Location

Search

Archives

Crossfit Journal