Monthly Archives: December 2010

Ghost of Christmas Past

Tuesday 101221 BLACK BOX WOD: “CFNYC’s 12 Days of CrossFit“ One Handstand Pushup Two Rocking Pistols, One Handstand Pushup Three Ring Dips, Two Rocking Pistols, One Handstand Pushup Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup … Continue reading


Heavy Monday

Monday 101220 Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 100829. We’re in New York magazine! Here’s the article and this photo of Gianna was the picture they featured: On warped beauty standards, and embracing the buff / … Continue reading



Sunday 101219 “Nutts“ For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Post time to comments … Continue reading


Oh this looks like fun

Saturday 101218 Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 95 pound Overhead squat, 15 reps Post rounds completed to comments. HAPPY BIRTHDAY, ERIN!


Back to the back squats!

Friday 101217 BLACK BOX WOD (current skill: back squat): back squat 5-5-5-5-5 Post loads to comments. HAPPY BIRTHDAY, OLEG! SCHEDULE UPDATE for January 2011: We will be offering 10 additional WOD classes starting on January 3, 2011: Monday through Friday … Continue reading


For load and for time

Thursday 101216 Three rounds of: 10 Weighted pull-ups 30 Back extensions Post load and time to comments. HAPPY BIRTHDAY, BRANDON! CrossFit: Forging slightly above-average fitness (and that’s a good thing) The benefits of exercising before breakfast Do energy drinks improve … Continue reading


Every which way that’s up

Wednesday 101215 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Compare to 091124. Function > looks The Monday effect, or why your massage lasted for two days Resistance training for cardiovascular benefit / Mental toughness An … Continue reading


How Heavy, How Fast

Tuesday 101214 Three rounds of: 10 Deadlifts 30 GHD situps Post load and time to comments. Danger WOD Like “Charlie’s Angels” with squats Deadlift training overview Everything but the oink (a.k.a. the best pork in NYC) Dr. Mellanby’s tooth decay … Continue reading


Back to work (unless you’re resting)

Monday 101213 BLACK BOX WOD (current skill: shoulder press): press 5-5-5-5-5 Post loads to comments. A big thanks to C.J. Martin (pictured here in front of the WOD he created) for being our third-ever Visiting Coach (as part of our … Continue reading



Sunday 101212 “Whitten“ Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Post time to comments. Army Captain Dan Whitten, 28, … Continue reading

← Older posts
Newer posts →