Monthly Archives: January 2011

CAINgames are coming this Friday!

Tuesday 110111 Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps Post time to comments. Day 11 of the BLACK BOX 30-DAY PALEO CHALLENGE–LINKS: Making the most … Continue reading


And we’re back!

SORRY FOR THE SITE BEING DOWN! WE’RE STILL INVESTIGATING WHAT WENT WRONG. THANKS FOR YOUR PATIENCE. Monday 110110 BLACK BOX WOD (current skill: jerk): jerk 3-3-3-3-3 Post loads to comments. Day 10 of BLACK BOX 30-DAY PALEO CHALLENGE–LINKS Jailbreak your … Continue reading


Pulling your own weight (and then some)

Sunday 110109 Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 100814.


Climbing the walls

Saturday 110108 Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24″ box For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your … Continue reading


Save the Date: The Friday Night Faceoff is coming!

Friday 110107 “Rankel“ Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters Post rounds completed to comments. U.S. Marine Corps Sergeant John Rankel, … Continue reading


Rest or squat?

BLACK BOX WOD (current skill: back squat): 5 rounds for time of the following: 3 back squats at your 5-rep-max weight 10 ring rows 15 alternating 1-leg kettlebell deadlifts, (32kg men / 24 kg women) Post time to comments. Compare … Continue reading


She’s baaaaaaaack

Wednesday 110105 “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to 100909. PALEO CHALLENGE LINKS: Managing time for what is important Are you really too busy to eat well? … Continue reading


Show us your rack

Tuesday 110104 Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 100428. BLACK BOX 30-DAY PALEO CHALLENGE, Links for Day 4: Comprehensive list of online paleo resources The best reader comment from last year’s paleo challenge How to cook … Continue reading


Old School

Monday 110103 3 rounds for time of: Run 400 meters 30 Overhead squats, 75 pounds 21 Pull-ups Post time to comments. Compare to 050102. HAPPY BIRTHDAYS to ELIZABETH & JONATHAN! BLACK BOX 30-DAY PALEO CHALLENGE, Day 3 Links: How to … Continue reading


Day 2 of the Black Box 30-Day Paleo Challenge!

Sunday 110102 “Jack“ Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Post rounds completed to comments. Compare to 100929. Day 2 … Continue reading

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