Black Box Thursday

Posted on October 6, 2011 by

Warmups at CF NYC sometimes are very intense workouts. Today was no exception. I’m always amazed how many people can move effectively in this box with a full scale WOD, elements class and two private training sessions all going smoothly at the same time…

Warmup
4 rounds:
– 5 handstand pushups or 30s handstand hold
– 10 ring rows
– 10 kettlebell deadlifts 40#
– 10 kettlebell swings 40#

Strength
Shoulder Press 1-1-1  (125#)

WOD
5 rounds for time:
– 50 squats
– 100 rope jumps

TIME: 14:11     (this was very spicy)


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Palo Alto at Dawn

Posted on October 5, 2011 by

Getting up at 4am in Cupertino to drive to a 5am workout in Palo Alto in the rain just to be able to lift a barbell 100 times. My kind of fun. I’m back in my favorite gym in the Bay Area, Tim’s box at CrossFit Palo Alto. California is trying to beat Philadelphia weather by dispensing massive rain today. No matter. We are in a dry place hurting really bad…

Hero WOD “Coe”
10 rounds for time:
– 10 thrusters (65/95 lb)
– 10 ring pushups

TIME: 19:50 @ 75#

It was like doing “Fran” twice… Now I’m off to New York tonight for a morning visit at the Black Box.

CrossFit Palo Alto always lives up to their slogan...

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Killer Flexibility Drills

Posted on October 4, 2011 by

MobilityWOD may be the single most valuable resource beyond the main site to restore beat up joints, tendons and muscles. Specifically when dealing with achilles pain and shoulder flexibility I found the following videos unparalleled…

Achilles Pain

Shoulder Flexibility (I travel with the Pain Ball)

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Map of All CrossFit Gyms

Posted on October 4, 2011 by

As I plan for my fall/winter travels I found the CF Gym Map on the Main Site a lifesaver…

Link to the Crossfit Affiliate Map Site

 

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Ropes, Barbells and Monkey Bars

Posted on October 4, 2011 by

Faced with the reality of sitting on a 6-hour flight and rigid limbs on my way to San Francisco I decided to drop in our gym and get the blood flowing. We started with a “kids” warmup of throwing med balls only stopping for some intermittent burpees. Then off to the monkey bars for a full turnarounds like in the CrossFit Games…

Strength Day
3-3-3-3-3 of Back Squats maxed at 225 lbs (only 2 @ 235)

Cashout
As many rope climbs as possible in 5 minutes
SCORE: 6

I don’t remember the barbell but I do recall the rope…

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