Make it up as you go along

BLACK BOX GAMES DAY is on Saturday, September 12th!
8 slots for Black Box members, female
8 slots for Black Box members, male
8 slots for non-members, female
8 slots for non-members, male

ELEMENTS WORKSHOPS UPDATE!
In Brooklyn
#12 Mon/Wed @ 8pm, starts August 31

In Manhattan
#72 is SOLD OUT!
#73 Mon/Wed @ 8:30pm, starts August 24 (2 slots left)
#74 Tue/Thur @ 6am, starts August 25 (3 slots left)
#75 Mon/Wed @ 7:30pm, starts August 31
#76 Tue/Thur @ 8:30pm, starts September 8

It’s a Rest Day on the main site but we’re still open for business. Come on down and make up one of the last cycle’s workouts you missed. Jeff will be teaching.
TODAY’S SCHEDULE:
10am: Free Beginners’ Class
11am: “Linda”
noon: pull-up ladder
1pm: 7×1 front squats
Rest Day Articles for Discussion (as chosen by Hari):
Science and Pseudoscience in Adult Nutrition Research and Practice
Cash for clunkers: free morphine for pain
Please post thoughts to comments.
Rickke rocks the “Be Hard to Kill” t-shirt at the Level 1 cert last weekend (photo courtesy of CFSBK):

  • Hari

    1) If you’re due a rebate for the Rip Cert, let Sara know.
    2) We are checking several times a day with our neighbors downstairs to determine exactly when they are experiencing excessive noise and banging. (This is not about dropping for safety).
    Feedback from Friday: It was painfully obvious that someone was dropping the bar from waist height after each clean during a makeup of “Linda.” Stop! Scale the weight, or control the weight. There were no complaints about the occasional dropped front squats over the course of the afternoon and evening. Our neighbors are trying to be reasonable. Let’s do the same.

  • Hari

    3) If you are interested in participating in the upcoming Black Box Games (A day of three WOD’s, run in a format similar to the CrossFit Games) please register on-line. The fee for Black Box members (Manhattan and Brooklyn) is $20, with all proceeds being used to fund Black Box athletes who participate in next year’s Games. The fee for non members is $40.

  • Lt Gabe

    Today is the 1 year anniversary at Potomac CF, so they did FGB! Which I did 11 days ago when it came up on the main site. With it programmed again for my remedial PT class I’m teaching at Quantico on 1 Sep, and FGB! for a Cause on the 29th, I’ll have done it 4 times in 8 weeks. I’m curious to see how this is going to work out for me.
    4 Aug 2009
    357 rx’d (PR by 30)
    137
    111
    109
    15 Aug 2009
    354 rx’d
    145
    106
    103

  • Tony

    Front squats
    95, 115, 135, 145, 155, 165, 170
    Thanks Johnny R for the help.
    (13,10)

  • Alexei

    Made up front squats.
    45×5, 135×3
    185
    205
    225
    235
    245
    255F (but so damn close…)
    Cash out:
    2x GHD sit up ladder, 9+ rounds (cut off there for the sake of time)
    Also did Tailpipe.

  • Jai

    Made up front squats. Started at 53#, did about five to warm-up. Then tried 73#, and that was a definite fail (thanks to Alexei for removing the weight). So I stuck with 63# for the first five, dropped the bar on the sixth time and decided to go back down to 53# to work on form, since I have a lot of trouble getting up without drooping forward.
    And then did a ladder of band sprints (got to 16 plus about 4 before Jeff stopped us all). Used the beige band and the purple band with the kettlebell ridiculously close.
    And then tailpipe. Using two 25# kettlebells.

  • torch

    @ blauer tactical:
    10 min:
    400m run (once)
    Amrap 7 thrusters (95#), 7 Burpees
    7 rds, 4 thrusters
    Tied for first place at seminar
    This is a cool seminar. More folks should take it next year, especially the women at the box. Very practical. Not as much of a macho throttle fest as most people thought…
    Also, me and the Black Box boys went to a local club “hot tuna.” I have no idea why i left virginia