Row your way down the ladder

Upcoming Elements Workshops
Elements #39 begins March 9th, MWF @ 10am
Elements #40 begins March 9th, MWF @ 7:30pm (only 1 slot left!) SOLD OUT!
Elements #41 begins March 16th, MWF @ 8:30pm

UPDATE! More new Elements Workshops!
NEW! Elements #42 begins March 23rd, MWF @ 7:30pm
NEW! Elements #43 begins March 24th, Tue/Thur @ 8:30pm (meets 2x week for 3 weeks)
NEW! Elements #44 begins March 30th, MWF @ 8:30pm

Important Notices for Members:
Next weekend (Feb 28, Mar 1) Black Box Manhattan will be hosting the CrossFit Kettlebell Cert with Jeff Martone. All regular classes are canceled.
Starting Monday, March 2, we will be adding two additional weekday morning WOD classes at 6:00 AM and 8:00 AM. This is in addition to our regular 7:00 AM weekday class.
Starting Saturday, March 7, we will be adding a 1:00 PM WOD class on Saturday and Sunday. This is in addition to our 11:00 AM and 12:00 PM weekend classes.
With these new WOD classes, we will have more than doubled our total classes since moving to the new location in December, from 22 per week to 46.
Monday 090223 (41)
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.

Why fear strength?
Medball-o-rama
9 ways to deal with hunger on a diet
Pattern #1–study your mistakes
Health care you can’t afford not to afford / For uninsured young adults, DIY healthcare
How to shop for meat
Physical therapy and the camaraderie of healing
The bench-pressing snowman. Maybe we can teach him to deadlift?

  • Aram

    27:13 95# instead of 115. (32, 12*)
    *corrected
    Your shoulders will love this. And you will love them.

  • Hari

    For those of you thinking we could use more rowers (and GHD’s), the main problem at the moment is floor space. We are currently designing a steel racking system for the bars, plates, and kettlebells, to go along the wall behind the pull-up system. When that is completed, it will free up space at the front and back, allowing us to add additional equipment on both ends.
    As always, we’ll make it work.

  • Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit Brand X forums:
    Big Dawgs:
    As Rx’d
    women – 85#
    The Porch:
    For time:
    Row 500 meters
    115 pound Push press, 15 reps
    Row 500 meters
    115 pound Push press, 12 reps
    Row 500 meters
    115 pound Push press, 9 reps
    Row 500 meters
    115 pound Push press, 6 reps
    women – 85#
    Pack:
    For time:
    Row 500 meters
    95 pound Push press, 15 reps
    Row 500 meters
    95 pound Push press, 12 reps
    Row 500 meters
    95 pound Push press, 9 reps
    Row 500 meters
    95 pound Push press, 6 reps
    women – 65#
    Puppies:
    Row 500 meters
    25-45 pound Push press, 18 reps
    Row 500 meters
    45 pound Push press, 15 reps
    Row 500 meters
    45 pound Push press, 12 reps
    Buttercups:
    Row 250 meters
    pvc-15 pound Push press, 15 reps
    Row 250 meters
    pvc-15 pound Push press, 12 reps
    Row 250 meters
    pvc-15 pound Push press, 9 reps

  • Brian

    CFE-NYC tomorrow (tuesday) 630p
    Central Park meet at Columbus Circle enterance.
    We will do a run warm up, some running drills then a running WOD and a cooldown. Should be approx. 1 hour.

  • Fred

    I would rename the article “Physical therapy and the agony of healing”. Went through arthroscopic shoulder surgery 2 weeks ago. Sure it is minimally invasive. And the author is right. Shoulder remains painful and regaining full range of motion, not to mention strength, is painstaking and long. I’m glad i did it but man it’s hard to read the blog every day and think it’s still going to be 3 to 4 months until I can remotely exercise again.

  • Kurt

    Fred- I went through some PT when I had a rod inserted in my leg to heal a snapped tibia. The PT was tough and I didn’t like going much, especially since I had been in good shape right before the accident. But that changed one day when I was in bed and wanted a glass of water. Getting it is a pain when you are on crutches and I had to drink it at the sink, since I couldn’t carry it anywhere.
    That got me to thinking about my situation and I decided I needed more motivation. So, I had my mom put a glass of water on the other side of the bedroom. Every day I would wake up, see that the water was out of reach and get mad about being an invalid that can’t even walk. That provided the necessary mental state to really get into the PT, including doing another session at home on my own for each one I had with the therapist.
    Sadly, unlike the author of the article, I felt none of the comraderie with the other people going through thearpy. It seemed to me that they were there because their doctors or their families said they should be. They had given up all interest and most of their hope of ever being truly well again. PT was a routine as simple, interesting and as worthy of their effort as fixing dinner, going to the bathroom or taking out the trash (most of them weren’t fully capable of these activities, but you get the point).
    The whole scene was depressing, with everyone going through the motions, never really accomplishing much, but not really breaking a sweat either. It wasn’t until much later that I connected the similiarity between that and the typical gym experience.

  • Tony T.

    17:18
    80lb bar.
    Thanks Allison and Jacinto for the pointers.
    (36, 17)

  • juan

    14:57 rxd

  • Tripp

    As Rx’d in 13:13 (36,36)
    Split 1:40 the first 500m row then averaged 1:55 over the next three rows. Broke all four push-press sets into 3 sub-sets.

  • torch

    13:21 Rx’D

  • torch

    13:21 Rx’D

  • Chris O

    18:19 rx’d
    push presses were heavier than i anticipated. all rows were sub or within a second or two of 2mins
    thanks to george, brett and torch for getting me back on the bar

  • Chris O

    (33, 19)

  • Avery

    17:20 minutes
    (75 pounds)
    Front Squat WOD:
    105, 115, 125, 130, 135

  • Brett_nyc

    12:09 rx
    legs got pretty tired

  • Luke N

    18:02 rx’d

  • Hari

    23:22 (41,32)

  • Levi

    18:49 as rx’d

  • george

    13:14 as rx’d

  • Kurt

    19:21. Row took 6:04 total. Rest of the time spent at that damn bar. This was a tough WOD, but good.

  • Gabe K

    14:44
    Felix, thanks so much for pushing me under 15:00
    Great WOD!

  • D Smith

    16:32 subbed 400m run for the row

  • Reagan

    As Rx’d
    19:51
    Black Box(41,41)