Mobility cert this weekend!

Posted on February 27, 2010 by Court

The Black Box is closed for regularly scheduled classes this weekend (Feb. 27th & 28th), including free beginners’ classes.
However, today, Saturday, February 27th, we will have a WOD class from 8-8:50am and another one from 5-6pm.
UPDATE! We’ll also offer 8-8:50am and 5pm WOD classes tomorrow, Sunday, February 28th as well. The Black Box WOD we’ll be offering is posted to comments below.
. . . . . .
Try a FREE BEGINNERS’ CLASS: Wednesdays @ 9am & 7pm (new time!), Saturdays & Sundays @ 10am. Click here for the schedule. (Please note that there are no beginners’ classes this weekend.)
UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8
#21 Mon/Wed @ 8pm, starts March 29
In Manhattan (Upon completion, includes 2 free weeks of classes.)
#106 Tue/Thur @ 8pm, starts March 2 (just 1 slot left!)
#107 Mon/Fri @ 6am, starts March 8 (3 slots left)
#108 Mon/Wed @ 8pm, starts March 8 (3 slots left)
#109 Tue/Thur @ 9pm, starts March 16 (just 2 slots left!)
#110 Tue/Thur @ 8pm, starts March 23
Saturday 100227
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Compare to 091031.
Sirloin dijon and brussels sprouts
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I’d like a word with you
Stress management tools
HAPPY BIRTHDAY, MARTIN!
Ric and Steve S. at last Friday’s “Rest Day WasteFest”:
ricandsteve.JPG

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Big Dawgs
    as Rx’d
    Pack:
    For time:
    15 Squats
    15 Push-ups
    15 Pull-ups
    15 Sit-ups
    35 Squats
    35 Push-ups
    35 Pull-ups
    35 Sit-ups
    50 Squats
    50 Push-ups
    50 Pull-ups
    50 Sit-ups
    or
    50 Squats
    50 Push-ups
    50 Pull-ups
    50 Sit-ups
    75 Squats
    75 Push-ups
    75 Pull-ups
    75 Sit-ups
    Puppies:
    10 Squats
    10 Push-ups (Box/Bench/Chair push ups okay)
    10 Pull-ups (Assisted or beginner pull ups okay)
    10 Sit-ups
    15 Squats
    15 Push-ups (Box/Bench/Chair push ups okay)
    15 Pull-ups (Assisted or beginner pull ups okay)
    15 Sit-ups
    20 Squats
    20 Push-ups (Box/Bench/Chair push ups okay)
    20 Pull-ups (Assisted or beginner pull ups okay)
    20 Sit-ups
    Buttercups:
    5 Squats
    5 Push-ups (Box/Bench/Chair push ups okay)
    5 Pull-ups (Assisted or beginner pull ups okay)
    5 Sit-ups
    10 Squats
    10 Push-ups (Box/Bench/Chair push ups okay)
    10 Pull-ups (Assisted or beginner pull ups okay)
    10 Sit-ups
    15 Squats
    15 Push-ups (Box/Bench/Chair push ups okay)
    15 Pull-ups (Assisted or beginner pull ups okay)
    15 Sit-ups

  • tagg

    Closed??? Really isn’t there some sort of shoveling something you guys could do?

  • Carl

    Hello Allison. I’m attending the seminar on Sunday and wondered if there will be any trouble getting into a parking garage with the snow. coming from central Jersey and could take a train instead of driving. thanks. Carl Helstrom

  • kj

    25:43
    Squats: 25-50-75
    Push-Ups: 10-20-30
    Pull-Ups: 10-20-30 (Blue)
    Sit-ups (unanchored): 25-50-75
    Slightly faster than in October.
    Pull-up Total: 826

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Carl, snow should be pretty much cleared away by tomorrow morning, far as I can tell. I’d guess you’d be fine to drive in.

  • james keller

    ugh justin was right when he said 8am seemed like a much better idea on wednesday when i said i was going to come in
    15-35-50 35:55
    blue band pullups, 10 and 15 jumping ones at the end of rounds 2 and 3

  • Hari

    We will have both an 8:00 AM and a 5:00 PM WOD tomorrow:
    Black Box WOD
    (Based on New Zealand Sectionals WOD # 3)
    Complete as many rounds as possible in 10 minutes of:
    5 Power Cleans
    10 Pullups
    Additional Black Box Rules for this WOD:
    You must choose a weight that allows you to do at least the first set of power cleans unbroken, with no resting at the top or bottom. If you break during the first set of power cleans, you must stop and reduce the weight on the bar; and you must increase the duration of the WOD by two extra minutes. You may break on the power cleans from second round on.
    You must do at least the first set of pull-ups unbroken. Chin over the bar! If you break during the first set of pull-ups, you must stop and switch to a band (or to a thicker band); and you must increase the duration of the WOD by two extra minutes. You may break on the pull-ups from the second round on.
    The WOD will be 10 minutes for those who do not break either exercise during the first round. It will be 12 minutes for those who break one of the two exercises during the first round, and it will be 14 minutes for those who break both of the exercises during the first round.
    Hint: Pick your weight and/or band size wisely.

  • Carl

    thanks, Allison. really looking forward to the cert. take care.

  • Tim B

    PTP day 6
    5 rounds for time, 30 squats + 20 KB swings (Russian, 24K/16K) + 10 pull-ups (subbed pushups)
    7:25

  • Mike Mishik

    made up wod at new apartment…
    As rx’d:
    AMRAP:
    pick up bags from jeep
    carry to 8th floor
    ~2 hours, pr by 30 mins

  • isaac

    35 minutes, something seconds Rx’d.
    Then lunchtime DLs at 315. DLs feel a lot different – could it be because I was successfully recruiting my posterior chain?!?
    Plus about 30 minutes of shoveling. I’m going to sleep now.
    Cert was awesome!
    Carl, you should have no trouble parking on the street for free. There’s no parking restrictions on 26th on Sundays. There really isn’t very much snow in Midtown, but bringing a shovel along just in case isn’t a bad idea.

  • Jai

    5pm WOD: 40 minutes even. Was going for Rx’d, but had to use the coral band for pull-ups for the last 50 (of the 75) because I was barely getting single reps chin over the bar unassisted.
    Cashed out with planks.
    Looks like everyone loved the cert!

  • Hari

    33:28

  • Emerson

    44:50 rx’d

  • Grace

    37:47
    last 75 push-ups on knees
    last 50 pull-ups jumping

  • Paul

    30:06 Rx’d.
    Really need to work on high reps of pushups, pullups, squats. Oh yeah situps too.