ELEMENTS WORKSHOPS UPDATE!
#10 Mon/Wed @ 7pm, starts July 20 (5 slots left)
#11 Tue/Thur @ 7am (new start time!), starts August 4
Elements # 65 & 66 are SOLD OUT!
#67 Mon/Wed @ 7:30pm, starts July 20 (just 1 slot left)
#68 Tue/Thur @ 8:30pm, starts July 28 (5 slots left)
#69 Mon/Wed @ 8:30pm, starts August 3 (5 slots left)
#70 Tue/Thur @ 6:30am (new start time!), starts August 4 (5 slots left)
NEXT CFNYC SEMINAR:
Olympic Weightlifting Seminar #3 (Saturday, July 25th)
BLACK BOX WOD (to be done either individually or with teams [4 people total, preferably 2 women & 2 men], depending on class attendance)
Stadium Workout (Affiliate Cup WOD #1 at CrossFit Games 2009)
30 Wallballs (20lbs/14lbs)
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in an “Annie are you OK?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.
6, 7, 8am; 12:30pm: Instructor’s Choice
6pm: Pull-up WOD or GHD Situps & Back Extensions
6:30pm: Black Box WOD
7pm: 7 x 1 Thrusters
8pm: Black Box Skill: Front Squat (geared toward newbies but all members welcome to attend)
Obesity link to same-sex parent
Why the eff do we swear?
There’s no such thing as “perfect”
Like it or not, we are hard-wired to our past
Random “side effects” of a paleo and low-carb diet
Juan says “relax.” If you are a Black Box member, I’d love to feature a photo of you relaxing for a future Rest Day blog post. Send me your relaxed photos at allison AT crossfitnyc DOT com. Thanks!