CrossFit NYC: The Black Box

Thanks for all of the feedback on the shoes everyone. Much appreciated.

Subbed 135# for HPC(glad I did). Next time if I get more than 4 hours of sleep, I'll try it at 155#

9:17

Paul - before you buy shoes, you might try lifting barefooted.

NTF: BS
2@45
1@95
1@135
3@185

Tabata: box jumps on low box - 10

This is a great, great workout, and an excellent answer to people complaining they're the wrong build for CrossFit.

Compare, say, Keith and me. The HPC's are 115% of my bodyweight, and only 80% of his, but I also have way less weight to heave up and down on each MU.

So, in short, we're both screwed. As are you. Big, little, skinny, fat - sooner or later, CF will expose your weaknesses and kick your ass. That's why we love it.

box lunch today:

3x cfwu (-)dips and pullups (+)jumprope

15-12-9
95lbs HPC
jumping MuscleUps

13:16

then got vertical with some handstands

14:49
Sub 95 lbs HPC,
Jumping MU's (rings 1 inch above body height)

Sub 85 lbs HPC
Jumping MUs (definitley think I improved as things went along, the first set was hairy, thanks Cort for some good tips)

11:36

I agree. CF definitley points out your weak link (mine happens to be terrible flexibility) but it is interesting to watch yourself and others work through it and improve slowly. I'm imagining no matter how long you do this you hit walls and knock them down.

12:55
Sub 95# HPC
Jumping MU's

I think I accidentally left my work shoes there. Will swing by in the morning for them.

I scaled it down a lot because I was worried about my hand which I'm still babying. I did 95# hang power cleans and jumping muscle ups.

Took me 6:13. Then I deadlifted 295x5.

did you break a hand bone Keith?

scaled to 135lbs. 8:28. should've gone with 155 and worked longer.

got my first muscle-ups today. FINALLY.

Thanks for asking, Brett.

Originally, I thought a bone might be broken in my hand because it swelled up and got purple and was very tender. The swelling went down after two days and now it feels much better. It's still kind of tender so I'm babying it but I don't think anything is broken.

i'll take it easy until Sunday just to be safe and so I can take the abuse of Steve Cotter's Kettlebell workshop.

omg, anyone watch the 'workout' wmv from the main site? Basically our thruster/chin-up work out from last week *followed* by a 25m *underwater* swim and a 25m overwater swim. I could hardly walk the 10 feet back to the bar after the PUs between sets, no idea how I'd manage underwater swimming. I wonder what the on-ramp is for *that* exercise?

Thank you Josh

Lets get a pool. That's my kind of workout.

6:13 is amazing Keith.

I stuck with 65lbs today and did jumping pull ups and dips since I can't do a MU. I did some pull ups before and after.

My wrist hurts.

ok what is evil plan for tomorrow guys?

As I had mentioned to Allison and for whomever else is interested, the following site is local to me and they offer numerous products that are paleo friendly. Their dropin rates are even better! And their rates are highly competitvie (prob) lower than TJs and Whole Foods.
http://digestivewellness.com/

I prob could swing by for anyone who wants something once a week (most weeks)!

What did you guys do this morning?

Nothing Josh did NOT show up!!!!!