Racktastic

ELEMENTS WORKSHOPS UPDATE!
In Manhattan
Elements # 62, 63, & 64 are SOLD OUT
#65 Mon/Wed @ 8:30pm, starts July 13 (4 slots left just 2 slots left)
#66 Tue/Thur @ 7am, starts July 14 (4 slots left)
#67 Mon/Wed @ 7:30pm, starts July 20
NEW! #68 Tue/Thur @ 8:30pm, starts July 28

In Brooklyn
#9 Mon/Wed @ 7pm, starts June 29 (4 slots left)
CFNYC SEMINARS THIS SUMMER!
Olympic Weightlifting Seminar #2 (Saturday, July 11th)
Tuesday 090623 (68) (62)
Front squat 3-3-3-3-3 reps
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Steroid testing at the 2009 CrossFit Games

The hot tub: “it’s more than rehab, it’s a party!”
Snake oil comes in all kinds of bottles
Former vegetarian and marathoner beating diabetes
How to render beef tallow
Recipe for bacon mayo

On the road to mediocrity
“Enough”

Just say no to PAM

Mike K.’s double unders are so fast you can’t even see his jump rope:
mike_K_doubleunder

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Today’s one of those workouts that don’t need to be scaled; nonetheless, here’s some guidance from the CrossFit Brand X forums:
    Today everyones a Big Dawg!
    If you have not done front squats before or have trouble with them, start light and work on your technique.
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
    http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Made this recipe for Coconut Encrusted Chicken tonight:
    http://www.marksdailyapple.com/coconut-encrusted-chicken-salad-recipe/
    I highly recommend it. I had linked the recipe a ways back here on the blog but just now finally got to cook it up myself and see if was actually good. It most definitely was.
    If ever you try a recipe I link here on the blog, please let us know in comments what you thought of it. Thanks!

  • brian

    Cfe running today central park meet @ columbus circle near coffee stand on the west side of the fountain. 630p and
    tomorrow (wednesday) @ Black box 645a

  • torch

    225-235-245-255-265f

  • Kirk

    Solid Posse again this morning.
    Warm-up:
    15 burpees
    Burgener warm-up
    2 Sets of excellent drills with steps on boxes and lateral shuffle in the squat with a band over the knees to work on keeping those knees out…
    Warm-up sets – 95×5, 135×5
    WOD:
    185, 185, 185, 195, 195
    Added another set at 185 at the end to really try and work on pushing the knees out and keeping the body solid – those dippy knees are my weakness!
    Finisher:
    4 rounds Tabata Pull-ups Everyone else did push ups, I subbed to save my shoulder)
    4 rounds Tabata Squats

  • Sara

    Yesterday’s WOD:
    13:11, hspu to one abmat
    Front Squats:
    115, 125, 135, 140, 145(F#3)

  • Rickke

    front squats 3 x 5
    115-135-155-175-185 (PR)
    Bench Press 3 x 5
    95-105-115-125-135

  • jim

    10-15-20 AMRAP 15 minutes
    burpees, wallball, 70lb kb swings. pretty tough.
    successful 3pood weighted pullup.

  • http://gpowered.net Tim

    First elements class today, loved it
    can’t wait to cancel my globo membership

  • Carlo barbara

    135, 165, 185, 190, 195
    #172

  • Kelly

    85-95-105-115-125f(2 reps)

  • Max

    BBQ this Saturday at the brooklyn box, it will be $10 all you can eat plate, there will be various meats available for the Paleo friendly eater. The proceeds will be going to the needy (Team Crossfit NYC for our trip to the games). Things will kick off around 2pm, so come one, come all grab a wod and stuff your face. If you are interested please post about it or tell someone (possibly Me or Torch would be good) so I can estimate how much food to get.

  • jim

    what about all you can drink for 10 bucks? what about all of the paleo friendly-ish tequila all you can drink for 10 bucks?

  • max

    If there is a demand we can grab some paleo friendly tequila as well, if not byob.

  • juan

    there is always demand for tequila. don julio.

  • torch

    tequila is obvious

  • Paul

    There’s a tequila and pukey joke to be had there somewhere but I can’t think right now. Too many callouses on my hands. Distracting.

  • jim

    isnt tequila the 11th element of fitness? it should be if it’s not.

  • http://www.davinacohen.com Davi

    Drink lots for me, folks!
    I’m performing tonight and tomorrow and will be back in full Crossfit action here:
    http://www.lalannefitness.com
    beginning tomorrow.
    cheers
    Davi

  • Zach Singer

    Davi,
    First things first – good luck on the performance tonight!
    Secondly, I highly recommend training at SFCF (San Francisco Crossfit) as opposed to Lalanne. It might be a little further from where you are, but is well worth the hassle, in my opinion. All the coaches there kick serious ass – K. Star, Bozman, Angel, Diane Fu… (those are the ones I’ve trained with).
    They’re super cool people and really knowledgable. Won’t speak too harshly of Lalanne here, but I’ve not heard great things, let’s just say.
    Anyway – whereever you go, I’m sure you’ll get a good workout, I just think the coaching and ‘family’ aspect are better at SFCF.

  • Elizabeth

    Can’t make it to the BBQ this weekend because I have to work. Would love to donate to the cause. Who is collecting money for our booty kickin’ team?

  • Brett_nyc

    Davi, I have to second Zach’s post regarding SF boxes.

  • Reagan

    190-200-210-220(2)-225(2)
    Black Box (129,129)

  • Davi

    Thanks for the thoughts, Zac and Brett!

  • chris

    hey Davi, if your stuck in SF, CFSF is a bit tough to get to unless you have a car or a bicycle, imho, but totally well worth it. taking cabs in sf is easy too.

  • http://mrdegee.blogspot.com Brian DeGennaro

    Topped out at 300lbsx3 for Front Squats.

  • Kirk

    Brian,
    You are one scary strong guy!
    Nice work.

  • kj

    63-73-78-83-73.
    Form was all over the place with these. The last rep at 83 was especially ugly due to my right knee buckling. However, Court is a miracle worker, and I finished with strong form.
    Thanks to Jessica for being a great front squat partner!
    Also was able to make it to CFE tonight for the first time, which I highly recommend. Thanks to Brian for kicking my butt!

  • Reagan

    Made up Sundays WOD
    Ten rounds for time of:
    3 Weighted Pull-ups, 45 pounds
    5 Strict Pull-ups
    7 Kipping Pull-up
    22:54 with 21 Sets
    Black Box (130,130)

  • Ashleigh

    Got up to 115..failed at 120. Still, 115 is 5 pounds more than last time. Thanks Craig and Mike for the tips/encouragement.
    27 lovely burpees.

  • Lacy

    Pretty good post. I just stumbled upon your blog and wanted to say
    that I have really liked reading your blog posts. Any way
    I’ll be subscribing to your feed and I hope you post again soon!

  • Mike

    225×3
    245×3
    255×3
    265×2 – 2nd was ugly, failed 3rd
    265×1 – failed on the 2nd
    27 burpees also
    (50,43)

  • Hari

    135, 145, 155, 165, 175
    (68,54), (50,37)

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Elizabeth (and everyone), if you want to donate to the cause, you can pass along money to me as I have a secure location for the $$$.
    Did the front squats today and got up to 125#. Was feeling weak but am excited to keep practicing them now that I’ve seen some recent improvements in my form (thx, Brian D.).
    Also, did 8 strict pullups in a row for the first time ever. That was a nice surprise.
    Oh, and one last thing–I can now do unassisted pistols when wearing my lifting shoes (the elevated heel helps). Next trick is to be able to do them barefoot.

  • brian

    NYRR/Achilles running club present the Hope and Possibilities 5 mile run on sunday June 28th. This race is all about those athletes who have a disability and face challenges that we take for granted everyday. Hopefully some of you can find time on sunday to run or volunteer and help some of these disabled athletes accomplish something they never thought would be possible. If can not commit to either but find time on sunday please go and cheer on these athletes on
    http://www.achillestrackclub.org/hopeandpossibility/index.html
    http://www.nyrr.org
    hopefully we can encourage some of these athletes to further push themselves by trying Crossfit.

  • juan

    some back rehab stuff today
    45×25
    65×25
    65×25
    then made up the pullup wod
    29:06 (34 sets)
    Manhattan evening wods aren’t looking to crazy lately, nice.

  • juan

    the rehab reps were deadlifts.

  • Alex Bronfman

    3X 135#, 2X 155#, 1X DNF 155#, 1X EPIC FAIL 185#.
    Thanks to Greg and Court for saving my ass twice.

  • Paul

    WU with 95 and 135
    195×3
    205×3
    215×3
    235×3
    255×3
    Need to go heavier overall next time.
    Lacrosse game at 9pm was a bad choice.

  • Rory

    175-195-195-205-215