Monthly Archives: May 2009

Rest Day Update

LATEST ELEMENTS WORKSHOPS! In Manhattan #53 M/W/F @ 8:30pm STARTS TONIGHT! (just 1 slot left!!) #54 Tue/Thur @ 7am is SOLD OUT! #55 M/W/F @ 7:30pm, starts May 18 #56 Tue/Thur @ 8:30pm, starts May 26 #57 Wed/Mon @ 8:30pm, … Continue reading

35 Comments

five by five by back squat

Sunday 090510 (68) (29) Back Squat 5-5-5-5-5 reps Post loads to comments. Compare to 090203. ThrusterHitler Barefoot runners shaping the shoe industry When amputee athletes compete against able-bodied athletes, they’re called courageous. But when they nearly win, they are accused … Continue reading

21 Comments

The Rundown

Saturday 090509 (68) (28) Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. Compare to 090326. Please note that the CFE Seminar will be going on at the … Continue reading

20 Comments

T.G.I.G.

Friday 090508 (68) (27) “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Compare to 080918. Fatigue is in the mind, but we know that … Continue reading

52 Comments

A.K.A. the Unholy Love Child of “Fran” and “Helen”

Thursday 090507 Black Box Rest Day WOD: “Frelen” 400m run* 21 thrusters with 45# dumbbells 21 pullups 400m run 15 thrusters 15 pullups 400m run 9 thrusters 9 pullups Post time to comments. *In case of heavy rain (which may … Continue reading

28 Comments

Ya gotta get under to go over(head)

MORE ELEMENTS WORKSHOPS THAN YOU CAN SHAKE A STICK AT: In Manhattan: #53 M/W/F @ 8:30pm, starts May 11th #54 Tue/Thur @ 7am, starts May 12th (just 1 slot left!) NEW! #55 M/W/F @ 7:30pm, starts May 18th NEW! #56 … Continue reading

34 Comments

Cinco de Mayo Pull-ups

Tuesday 090505 (68) (25) Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-ups For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third … Continue reading

42 Comments

Rack it!

NEW & UPCOMING ELEMENTS WORKSHOPS In Manhattan: #51 M/W/F @ 7:30pm, starts TONIGHT! (just 1 slot left) #52 Tue/Thur @ 8:30pm, starts tomorrow night, May 5th (just a couple slots left) #53 M/W/F @ 8:30pm, starts May 11th #54 Tue/Thur … Continue reading

30 Comments

Day of Rest

Sunday 090503 Rest Day on the main site but we’ve got plenty going on, as we always do on Rest Days. Black Box Rest Day WOD: Three rounds, 21-15- and 9 reps, for time of: 135# overhead squat (95# for … Continue reading

8 Comments

“Hansen”

NEW & UPCOMING ELEMENTS WORKSHOPS In Manhattan: #51 M/W/F @ 7:30pm, starts May 4th #52 Tue/Thur @ 8:30pm, starts May 5th #53 M/W/F @ 8:30pm, starts May 11th #54 Tue/Thur @ 7am, May 12th NEW! #55 M/W/F @ 7:30pm, starts … Continue reading

28 Comments
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