“Michael” or Rest?

Visiting Coach Series (OPT) October 2, 8:00 AM
FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Thursdays @ 8am & 6:30pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#138 Mon/Thur @ 6am, starts July 19 (only 1 slot left!)
#139 Mon/Wed @ 6:30pm, starts July 19 (2 slots left)
#140 Mon/Thur @ 7am, starts July 26
#141 Tue/Thur @ 8pm, starts July 27

stay tuned for details on #142 very soon!
Wednesday 100714
BLACK BOX WOD:
Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 100608.

NOTE: There is no 5:30pm class today because it’s a Rest Day (that falls between Monday and Thursday).
The Black Box’s very own Lisa Madden–Death Race Survivor!

Lisa Madden, Death Race Survivor! from NYC Endurance on Vimeo.

HAPPY BIRTHDAY, JIM M.!
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Human evolution: we’re not done yet (audio)
Interesting environment wards off cancer

  • jenn

    The BBW wasn’t up this morning so…
    AMRAP 15 min:
    50 double-unders
    20 box jumps, 24″
    10 diamond push-ups
    =4 rounds + 25 du
    Allison, can you post the Black Box WODs the night before like you used to? Thanks in advance!

  • Steve S.

    AMRAP 15 Min:
    50 DU’s
    20 Box Jumps 24″
    10 diamon push-ups
    5 rounds + 14 DU’s

  • Tim B

    CFE WOD
    15 min AMRAP
    50 Double Unders
    20 Box Jumps – 24 Inch Box
    10 Diamond Pushups
    6 rounds

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

    If you’ve been to CrossFit Portland and/or know any of the trainers there, please email me at allisonATcrossfitnycDOTcom. Thanks!

  • Lenny

    press 95,115,135,145,155
    push press 135×3,155×3,165×3,175×3
    5 rds for time
    7 95# Hang power cleans
    7 24′ box jumps
    5:50
    Row 1000m 3:45

  • Adam M

    Hit Crossfit LA in Santa Monica.
    - BS 3×5 = 225, 246, 265
    - 10 minute AMRAP 1.5 pd kb swings = 120
    Any going to watch the Games this weekend in LA?

  • Carlos

    Matt D, regarding your question yesterday about creatine and post-workout shakes, I noticed that Mikko Salo spoke about them, albeit briefly, at 6:15 of today’s video about him on the main site.

  • Avery

    Haven’t posted in awhile.
    Today worked on front squats with focus on faster tempo to hopefully make my cleans feel a bit easier – much harder than a slower, heavy grind. Singles at 123#.
    5 rounds:
    50 double unders
    15 unbroken kettlebell swings, 24 kg
    8:18 minutes

  • http://www.linkedin.com/in/kemmer Keith

    Or… Fight Gone Bad!
    Allison – just because you asked…. 241 is new PR. In January did 238, but the best setup I could do at Equinox took me 30 seconds to race to the rowing machine and back after. I tried to account for this by adding 30 seconds to the cycle – probably this made it a little easier. I also slightly scaled to 70 instead of 75 on the sumos and press.
    So, this 241 is probably a big step over that 238.

  • Jeff

    General question – I see that tomorrow’s main site WOD is a running WOD. I’m dealing with shin splints and trying to sub things for running for the time being. Will the gym be open in the morning?

  • Mike K

    3 rounds:
    20 pushups
    20 box jumps 24″
    20 wallballs
    7:37

  • keller

    that was rough… 26:21 with 800m run, 50 ghd back extensions and 30 ghd situps

  • Steveo-O

    hey i left my umbrella at the gym tonight and im going away for the weekend, if someone can just hold on to it for me till monday i’d appreciate it. thanks.

  • Lorelei S.

    That was the hardest one yet for me 31:17 800m run, 50 33 lbs. barbell good mornings and 50 situps

  • Derrick

    29:05 (counting the 2 minute wait on elevator in 1st round when door was closed)… 800m, 50 ghd ext, 50 situps.