Monthly Archives: January 2011

Rapid-weight-loss “Fran”

Tuesday 110201 For time: 135 pound Thruster, 15 reps 35 pound weighted Pull-up, 15 reps 95 pound Thruster, 21 reps 20 pound weighted Pull-up, 21 reps 65 pound Thruster, 36 reps 36 Pull-ups Post time to comments. Thanks to Rickke … Continue reading

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Advanced classes are coming!

An announcement from the co-owners of CFNYC: Since our beginning, the Black Box has operated a bit like a one-room schoolhouse, with all of our athletes learning together in the same classes, regardless of experience level. That worked well in … Continue reading

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Farewell paleo challenge, hello life

Sunday 110130 BLACK BOX WOD (current skill: the deadlift): deadlift 5-3-1-5-3-1 Post loads to comments. FINAL DAY of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: Starting tomorrow, how to cheat intelligently The secrets of successful maintainers Are you in an abusive … Continue reading

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Saturday Chipper

Saturday 110129 For time: 20 inch Box jump, 50 reps Rope climb, 5 ascents 1.5 pood Kettlebell swing, 50 reps 50 sit-ups 40 pound dumbbell Hang power clean, 50 reps 800 meter Run 50 Back extensions Post time to comments. … Continue reading

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Friday Night Faceoff is Tonight!

Friday 110128 Clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 100630. Day 28 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: N=1? Thai green curry Consumption of buffalo meat at an all-time high Another reason to avoid artificial sweeteners The … Continue reading

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Bring a (digital) watch!

Thursday 110127 “Holbrook“ Ten rounds, each for time of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Post fastest and slowest rounds to comments. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to … Continue reading

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Rack Pulls!

Wednesday 110126 BLACK BOX WOD (current skill: deadlift): Work up to 1 set of a 3-rep max. Calculate 110% of that 3-rep max and do 3 sets of 3 rack pulls. Post loads to comments. HAPPY BIRTHDAYS TO YILO & … Continue reading

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Home stretch of the paleo challenge!

Tuesday 110125 Three rounds for time of: 12 Muscle-ups 75 Squats Post time to comments. Compare to 100104. Just 5 more days left of our Paleo Challenge–how are you doing with it? Please post to comments! Day 25 of the … Continue reading

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(Very) Cool Runnings

MONDAY 110124 Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare to 070218. BLACK BOX EVENTS: Friday Night Faceoff: Jan 28th, 7:00pm, FREE! DAY 24 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: Local-food … Continue reading

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Yesterday was just practice for today

Sunday 110123 Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Post time to comments. Compare to 100322. BLACK BOX EVENTS: Friday Night Faceoff: Jan 28th, 7:00pm, FREE! DAY 23 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: … Continue reading

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