Something besides resting
Today is a Rest Day for mainsite programming but we’re always open for business at the Black Box. See below for today’s options.
We’re proud to be hosting Kelly Starrett for the CrossFit Movement and Mobility Certification on February 27, 2010 . Click here to register!
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am and 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
#16 Mon/Wed @ 8pm, starts December 7
#90 is SOLD OUT!
#91 Tue/Thur @ 8pm, starts December 1 (4 slots left)
#92 Mon/Wed @ 8pm, starts December 7 (3 slots left)
#93 Tue/Thur @ 9pm, starts December 8
#94 Tue/Thur @ 6am, starts December 22
FOOD DRIVE at CFNYC: We’re asking all of our members to bring in at least one non-perishable food item between now and this coming Wednesday. 1 out of 6 families in the U.S. cannot afford a Thanksgiving dinner, and we at the Black Box would like to do our part to help. Thanks, everyone!
BLACK BOX WOD:
In 20 minutes, complete as many rounds as possible of the following:
wallball, 25 reps (20#/men, 14#/women)
back extensions, 15 reps
double-unders, 25 reps
Post rounds to comments.
7, 8am; 12:30pm: Instructor’s Choice
5:30pm: No WOD (Rest Day)
6pm: 7×1 deadlifts
6:30pm: Black Box WOD
7pm: HSPUs, runs, weighted pull-ups
7:30pm: burpees & back squats
8:30pm: Black Box WOD (skillwork: handstands)
Dan John on the history of dieting, and some take-home lessons
Acid reflux might be immune condition, rat study finds
No such thing as “cardio”
The physics of o-lifting
How food preferences vary by ideology
DChap on the rewards of being consistent
How to clarify butter (and why you should)
The athleticism inherent in explosive movement
HAPPY BIRTHDAY, CARLOS!
Dan B. prays to the duct tape gods: