Monthly Archives: March 2011

Mix & match

Saturday 110312 For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Post time to comments. Compare to 051206. * * * * * Level 2 WOD: For … Continue reading


Press it

Friday 110311 BLACK BOX WOD (current skill: the press): press 1-1-1-1-1-1-1 Post loads to comments Compare to 101201. When (endurance) exercise is too much of a good thing On the left hand, there are no easy answers Cook from it? … Continue reading


CrossFit Games Open Sectionals at CrossFit NYC

From the owners: Our members may have a wide range of abilities, but as we saw at this past weekend’s Black Box team competition, nearly all of them can compete, and have a great time doing so. Part of the … Continue reading


New couplet

Wednesday 110309 Complete as many rounds as possible in 12 minutes of: 185 pound Bench press, 3 reps 225 pound Back squat, 5 reps Post rounds completed to comments. “Being weak is the same as being useless.” Mindfulness of movement … Continue reading


How to look dashing without even trying

Comments are FIXED! Thanks for your patience! Tuesday 110308 Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to comments. Compare to 100618. * * * * * Level 2 WOD: Deadlift … Continue reading


The snatching continues

Monday 110307 BLACK BOX WOD (current skill: the snatch): Perform 5 sets of the following: 3 reps of hang power snatch followed by 3 reps of overhead squat Post loads to comments. Compare to 101119. HAPPY BIRTHDAYS, NATASHA & DAVID … Continue reading



Congratulations to all who competed yesterday at our Black Box Team Competition and a BIG thank you to all who judged or came out to support. And let’s not forget Sophie’s effort in organizing the whole thing. Thanks, Sophie! Sunday … Continue reading



Because of today’s Black Box Team Competition, there will only be a 9am workout of the day class and a 10am free beginners’ class. All other classes are canceled but feel free to come on in and cheer on our … Continue reading


Heels over head

Friday 110304 Five rounds for time of: 135 pound Back squat, 20 reps Handstand walk 20 yards Post time to comments. Compare to 100410. HAPPY BIRTHDAY, JACLYN! A COUPLE ANNOUNCEMENTS with regards to tomorrow’s Black Box Team Competition: all competitors, … Continue reading


More about mentoring, Black Box team competition

Thursday 110303 BLACK BOX WOD (current skill: the snatch) After a proper warm-up for and skillwork on the movement, complete 5 sets, not for time, of the 3-position snatch, going heavier with each set. Compare to 101115. * * * … Continue reading

← Older posts
Newer posts →