Fat Tuesday!

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.)
#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

Tuesday 100216
BLACK BOX WOD:
(From the Mid West Sectionals)
WOD 1: “THE AIR FORCE WOD”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

TODAY’S SCHEDULE:
7, 8am; 12:30pm: Instructor’s choice
6:00 – 6:40pm: Saturday’s Max Snatch WOD
6:40 – 7:20pm: Sunday’s 8-Minute AMRAP: HSPU’s, KB Swings, GHD Situps
7:20 – 8:00pm: Monday’s 2209 CF Games Chipper WOD
5:30pm: No WOD Class (Rest Day)
6:30pm: Black Box WOD and Skill: Handstand Push-ups
7:30pm: Black Box WOD and Skill: Handstand Push-ups
8:30pm: Black Box WOD and Skill: Handstand Push-ups

The truth about lactic acid

Melicious’s dino-chow recipe round-up
Two-leg squats vs. modified single-leg squats
Efficient walking
Is soda the new tobacco?
Re-branding the paleo lifestyle
The fast food mafia, cartoon-style (via)
2 great podcasts on stress

  • http://movingdragon.tumblr.com Kirk

    Made up Sunday’s WOD.
    8 min AMRAP:
    4 HSPU
    2 pood KB swing, 8 reps
    12 GHD situps
    As Rx’d:
    5 rounds + 4 HSPU + 4KB swing
    Great work by everyone doing the Air Force WOD this morning! Nice work guys!

  • Jenn

    11:55 (45# OHS, 55# everything else)
    Pull-up challenge: 1106

  • Tim B

    Air Force WOD RX, 95#
    For time:
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squats
    burpees every min
    17:26

  • Jeff

    (ALMOST) NEW CROSSFIT SHOES FOR SALE
    Puma Cortlandt II XC
    Men’s 9.5
    red/silver/black
    http://www.zappos.com/images/733/7331254/7954-515807-p.jpg
    I bought these specifically for CrossFit. They are lightweight cross country racing flats with thin, minimally-cushioned soles, and they are favored in the CF and Pose running communities.
    They’ve been worn only once for fitting. There’s a little bit of gravel encrusted in the treads that I couldn’t completely wipe away, but there’s no visible signs of wear on the outsole. Also, there’s a slight smudge marking on the right heel.
    I think Pumas normally go for around $70. I’m selling these for $25. Let me know if you’re interested.
    Sizing supposedly runs a little small, so if you normally wear a size 9, this may fit you.

  • Mike S

    Working out in a hotel Gym in Miami, so I did a modified version of yesterday’s (which still smoked me completely), could not find a reasonable sub for cleans. This was an exceptionally fun WOD to do in a hotel-globo gym.
    30 toes to bar
    30 Bench Jump
    15 Dips
    30 40# DB Push Press
    30 Double Unders
    15 55# DB Thrusters
    30 pull ups (35lb assist)
    30 Burpees
    75 walking lunge 25# plate overhead
    34:45.
    Time was somewhat extended as I had to wait for a 12-year old kid who was hanging out on the gravitron/pull up bar.
    The previous day there was a guy in front of me wearing wrap-around sunglasses doing 35# curls and saying “awesome” after each rep.
    It was Miami after all.

  • Steve S.

    Shoulder was still extremely sore from yesterday’s WOD, so I just did deadlifts today.
    225 x 5
    245 x 5
    265 x 5
    285 x 5
    305 x 1 x 1 x 1 x 1

  • Scott R

    Airforce WOD with the crew this am. 16min even
    had to scale the last 10 of my OHS to 65#, need to work on those.

  • Jess L.

    I was just going to send them back to Zappos, but if anyone wants to buy a pair of Nike Free 5.0 in Woman’s size 9 in black, never worn, let me know. I ordered them and my feet are just not the right shape for the shoe.

  • brian

    Jeff
    i am interested, if you can leave them at the box so i can try them on. if they fit i will leave the $ at the front desk. I might stop in tonight, not sure but i will definitly be there tomorrow am
    thanks

  • Craig F.

    Rion,
    If you see this, shoot me an email at craigfreel AT gmail DOT com and we can discuss what I was talking about Friday. Couldn’t find your email anywhere

  • Lenny

    Air Force WOD RX’d
    10:58

  • Jeff

    brian
    I’ll be at the box tonight. If I don’t see you, I’ll leave the shoes for you in the morning.

  • Sara

    OPT WOD from Sunday:
    A. AMRAP sets of 5 unbroken bench press – 150#/90# in 3:00
    rest EXACTLY 2 minutes
    B. AMRAP sets of 10 unbroken db walking lunges – 45#,30#/h in 3:20
    rest EXACTLY 2 minutes
    C. AMRAP Sets of 15 unbroken back extensions in 3:40
    rest EXACTLY 2 minutes
    D. AMRAP Sets of 20 unbroken double unders in 4:00
    A. 7
    B. 7
    C. 8
    D. 4

  • Matt D

    made up the chipper
    subbed:
    115lb cleans, 95lb thrusters, 25lb plate lunges
    everything elsed rx’d
    32:09
    happy i got the muscle ups, never did anywhere that many in a row before

  • Mike Mishik

    8 min amrap handstand pushups/2 pood kb swings/ghd sit ups 6 rounds + 4 hspu + 8 kb swings + 7 sit ups
    oddly enough did the air force wod at home on saturday…as rx’d 9:26

  • brad s

    air force wod @80#, down to 65# after failing ohs #6 twice. 18:54. paleo lent starting tomorrow after 16″ pizza and 3 beer mardi grad dinner.

  • brad s

    *gras … sticky keyboard