Today is Presidents’ Day and we’re running a regular schedule at the Black Box.
As we may be getting a larger turnout for the 12:30pm lunchtime class than usual, and because this workout is logistically challenging, please post to comments if you’re planning to attend the lunchtime class so that we can plan accordingly.
I’ll be teaching that class and plan to stagger the start time for the WOD itself with 4 people going at a time with 10 minutes between each start.
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 1
#21 Mon/Wed @ 8pm, starts March 22
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#103 starts February 15 SOLD OUT!
#104 starts February 15 SOLD OUT!
#105 starts February 23 SOLD OUT!
#106 Tue/Thur @ 8pm, starts March 2 (just 2 slots left)
#107 Mon/Fri @ 6am, starts March 8 (5 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (4 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (5 slots left)
#110 Tue/Thur @ 8pm, starts March 23
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
40 pound dumbbell Push press / push jerk, 30 reps
135 pound Thruster, 15 reps
300′ Walking lunge with 45lb plate held overhead
Post time to comments.
Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).
Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).
Muscle growth and post-workout nutrition
To rotate or not to rotate
Vibram Five Fingers / Barefoot talking points
“Ask Leah”–paleo eating
Just don’t do it: the case against exercise
HAPPY BIRTHDAY, LOGAN!