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June 29, 2007
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on in it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
From the desk of Tyler Durden:
Follow this thread:
http://www.crossfit.com/discus/messages/24/23121.html
Personally, I feel that as Rx'd means following the letter of the law. Therefore, Angie style, not Cindy style. However, I'm willing to let people do it however, they can do it.
Here's what I recommend at the box today:
1 mile run
10 rounds of
10 pullups
20 pushups
30 squats
1 mile run
or the S'murphette
7 min Jump Rope (high knees of course)
10 rounds of
5 pullups
10 pushups
15 squats
7 min Jump Rope (seriously, pick those knees up!).
Best of luck.
Posted by Allison Bojarski at 9:57 AM | Comments (64)
June 28, 2007
It's Here!
Alright, everybody, the Glute-Ham Developer (GHD) that Keith ordered for us has arrived and it is assembled, so get ready for a whole new level in your core development.
"The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back. It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine. Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim. The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs.
Our favorite story along these same lines comes from Matt Weaver (www.speed101.com), arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups (BSSU’s) in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi-station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. The workout left Matt sick in the immediate aftermath. This was a surprisefor sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”
The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. Our kind of doc. Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand. Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced.
The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric - i.e., they stabilize the torso from undue extension. This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated." - Greg Glassman
Posted by Court Wing at 4:01 PM | Comments (61)
Lynne's Pretty Sister
As there is no rest for the weary, even when it's a "rest day" on HQ's site, I've asked the elusive Mr. Durden to create a new WOD for tomorrow. He came up with something pretty ingenious, in my humble opinion:
Thursday 070628
"Lynne's Pretty Sister"
* Bodyweight deadlift (i.e., same amount on the bar as you weigh--we've got a scale, don't make us force you to get on it!)
* Ring dips (subbing ring pushups for those who cannot do ring dips, and subbing pushups for those who cannot do ring pushups)
5 rounds for max reps (no clock running, just have to get it done within the hour timeframe of the class)
Post all reps to comments.
Posted by Allison Bojarski at 12:39 AM | Comments (21)
June 26, 2007
Fran's Ugly Sister
Wednesday 070627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
Post time to comments.
Posted by Allison Bojarski at 9:45 PM | Comments (55)
June 25, 2007
Sub a dub dub
This is getting ridiculous. I am taking up a collection if people want to chip in for some C2 rowers so we can do some "cardio" training. Seriously, I've been compiling a list of some of our remaining equipment purchases and buying lotto tickets every week until we can afford to buy the stuff. If you are able to contribute, please fire me an email and let's talk. We need C2s, medicine balls, and dumbbells. I just ordered a Glute Ham Developer, but we'll probably need a couple more of those too.
Anyway, in lieu of the 5k run, I have decided on the following workout:
As many rounds as possible in 20 minutes of:
5 skin the cats
10 walking lunges
15 burpee box jumps
Post completed rounds to comments.
Posted by Keith Wittenstein at 11:07 PM | Comments (56)
Front and Center
Monday 070625
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
[T]he front squat, high-bar back squat, and low-bar back squat are all done with different back angles. Each causes the skeleton to move in a different way between the top and the bottom of the movement. This is because the bar position on the trunk varies relative to the hip and knee. . . . A front squat places the bar at roughly the same level as a high-bar squat, but across the depth of the chest on the anterior deltoids, requiring the back angle to be so steep as to approach vertical.
A near-vertical back will result in a knee position much forward of that in a low-bar back squat; the high-bar squat is intermediate between the two. A knees-forward back-vertical position at the bottom produces a more acute knee angle, an already shortened hamstring, and a more extended hip. The front squat is therefore a much more quad- and glute-dominant movement than the low-bar back squat, since these are the muscles that remain in a position to contribute to the lift. This is also what’s wrong with knees too far forward in the back squat: it is undesirable not because having the knees too far forward will destroy them but because of the detrimental effect it has on hip extension.
The vertical back position of the front squat seems like it would result in a more direct compressional load on the spine than the back squat’s inclined angle would produce. This is partially true. The lower back is in a nearly vertical position, but the upper back has a much tougher job because the load it is holding up is farther away from the spine. The bar in a back squat, low-bar or Olympic, sits directly on top of the muscles that are holding it directly over the mid-foot. The front squat places the bar all the way across the depth of the chest, which in a bigger guy might be 12 inches away from where it would be sitting in a back squat. This is a much longer lever arm than no inches at all and presents a mechanical challenge to the muscles that maintain thoracic extension (it is very common to get pretty sore between and just below the shoulder blades when first starting the exercise). So while the lower back is vertically compressed, unless you are flexible enough to be capable of actually leaning back a little with the bar on your anterior delts, your thoracic erector muscles have a lot of work to do. This results in a gradual shift from compression to torque from low back to upper back, so things are not as simple as they may seem. The load on the lumbar spine in the front squat is friendlier (partly because it will be lighter) as long as the upper erectors are able to maintain position, and for this reason many people find it easier on the low back to front squat. And anything that gets too heavy gets dropped automatically before death can occur.
--Mark Rippetoe, "Popular Biomechanics," CrossFit Journal, Issue 65
Posted by Allison Bojarski at 7:37 AM | Comments (31)
June 23, 2007
It's About Time!
Saturday 070623
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
“Arthur Jones and his development of Nautilus equipment fixed it so that a minimum wage kid can run your exercise program for you. The fitness industry, to this day, is predicated on this concept. You cannot hire experienced strength coaches to work in commercial gyms. [ ] But you can show a kid how to set a pin in a Nautilus machine in a weekend seminar [ ] and turn him loose.” Mark Rippetoe
Posted by Keith Wittenstein at 6:45 AM | Comments (43)
June 21, 2007
ABrakadABra
Friday 070622
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
Post rounds completed to comments.
"Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've 'exercized.'" Mark Rippetoe
Posted by Keith Wittenstein at 11:00 PM | Comments (40)
Tri Tri Again
Thursday 070621
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Posted by Keith Wittenstein at 12:29 AM | Comments (33)
June 19, 2007
I Can't Fight This Feeling
Wednesday 070620
"Fight Gone Bad!"
By popular demand, this is a version of our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball 15 pound ball, 9 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Kettlebell Swings 16kg (Reps)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
"Here’s what typically happens when we dump an elite endurance athlete into a typical CrossFit circuit like “Fight Gone Bad”. The endurance athlete cannot come close to the reps CrossFitters post on each station and often explains that the loads, though none are over 75 pounds, are too heavy. Indeed, much of the endurance athlete’s difficulties at the initially prescribed loads look, with partial, slow, or even failed reps, like muscular failure.
If we then reduce the load so that the endurance athlete can match the reps of our regulars, then they “gas” – often spectacularly.
The performance of elite and world-class endurance athletes exposed to CrossFit like workouts (mixed modal, high intensity, functional movements) reveals them to be closer to sedentary than CrossFit." Coach Greg Glassman
Posted by Keith Wittenstein at 7:44 PM | Comments (57)
CrossFit NYC Field Trip: Midsummer Night Swing
Our use of the term "gymnastics" not only includes the traditional competitive sport that we've seen on TV but all activities like climbing, yoga, calisthenics, and dance where the aim is body control. It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy.
--Coach Glassman, "What Is Fitness?"
As some members have expressed interest in a swing-dance outing for CFNYC, and since Coach himself recommends dance as part of becoming truly fit, I want to organize a field trip to Lincoln Center's Midsummer Night Swing, a month-long event of dance (mostly swing, but also salsa, samba, and a few other types of dance).
Take a look at the calendar (which runs Tuesday through Saturday nights, starting tonight) and let's try to find a date that will work for most people.
Other important info: tickets are $15 per person, which includes a dance lesson. If you want to attend but not dance, it doesn't cost a thing to sit outside the dance-floor area and enjoy the music and hang out with people. The whole thing is outdoors in Lincoln Center's plaza. There are bathrooms and food and drink available.
And if you have any doubts as to whether swing requires all the above-mentioned elements of fitness, then just watch this:
Posted by Allison Bojarski at 3:30 PM | Comments (9)
This Week in Photos
Got a bunch of great pics of this past week, a week that included a visitor from CrossFit Boston, a hellish barbell workout, O-lifting class, and the second-ever meet-up of Saturday Afternoon Fight Club.
Eva Claire (from CrossFit Boston) showing us how it's done.
Keith demos the snatch-grip deadlift at O-lifting class.
Fight Club teachers Dan O. and Dammit get some sparring in.
Keith and Justin fighting.
Burgener warm-up goodness.
If she's laughing, she could definitely be working harder...just kidding. A2 did great on Sunday's WOD.
Ewen sweats it out during Sunday's WOD.
See all the photos I took on my Flickr page, starting here.
Posted by Allison Bojarski at 11:31 AM | Comments (3)
June 18, 2007
Un-Official
The Official WOD is
Tuesday 060719
Run 10 K
Post time to comments.
Compare to 070508.
The Un-Official WOD is
Tuesday 060719
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Posted by Keith Wittenstein at 9:42 PM | Comments (41)
June 17, 2007
Pulling Your Own Weight
Monday 070618
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 070518.
"How significant is the pull-up? In our view the pullup is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement (“lat pull-down” is a weak substitute)
The requirements for the CrossFit pull-up are simple yet tough to execute. The pull-up begins from a hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar.
Pulling the chest to the bar is very hard but encourages fully “opening the chest” and pulling the shoulders back or “closing the back”. In the early stages of developing a pull-up it is acceptable to bring the Adam’s apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pullups.
Technically correct pull-ups:
• Go from full hang to chest pressing tightly to the bar
• Lead with the chest up and shoulders way back
• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar
• Synchronize respiration to the pull-up: inhale down, exhale up
• Are motivated by trying to drive the elbows down to the ground not to flex the arm!" Coach Greg Glassman
Posted by Keith Wittenstein at 10:13 PM | Comments (25)
June 16, 2007
Please Don't Lift Your Heels
http://media.crossfit.com/cf-video/CrossFit_SquatFlawHeels.mov
Watching this video, I realized I haven't been saying "Please." Now will you PLEASE keep your friggin' heels down when you squat!?!?!?! Pretty please with sugar on top.
While you are at it, please do this workout and keep your heels down and your lumbar back arched.
Sunday 070617
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang clean
95 pound Front squat
95 pound Push jerk
Post time to comments.
Posted by Keith Wittenstein at 11:23 PM | Comments (26)
Take It E.C.
With Eva Claire visiting from CF Boston, we took on her namesake workout:
As many rounds as possible in 20 minutes:
20 Push Jerks (105# / 75#)
40 Double Unders
20 Sumo Deadlift High Pulls (2 pood / 1.5 pood)
[Flexing her biceps] "Somebody call the zoo; looks like two pythons have escaped."
- E.C.
Posted by Joshua Newman at 2:22 PM | Comments (4)
June 14, 2007
You Don't Know Diddly Squat
Friday 070615
Overhead squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 070422.
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility,
and similarly develops the squat by amplifying and cruelly punishing
faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what
the clean and snatch are to power – unsurpassed." Coach Greg Glassman
Posted by Keith Wittenstein at 10:51 PM | Comments (35)
June 13, 2007
Fabulous Fifteens
Thursday 070614
Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent
Post rounds and fractions of rounds completed to comments.
What's the best substitute for rope climbing?
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
http://media.crossfit.com/cf-video/CrossFit_TowelPullupVariations.mov
UPDATE: Jacinto will be filling in for Court at the 12:30 class. So class is on!
Posted by Keith Wittenstein at 9:55 PM | Comments (31)
Elizabeth
Wednesday 070613
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 070410.
Given the state of things, there will be some serious substitutions going on.
"Exploiting Weakness
But the crushing charm of these ladies lies in their magnificent capacity to root out
weaknesses and humiliate you with them.
For many athletes the high rep deadlifts at 225 pounds, cleans at 135 pounds, and thrusters at 95 pounds are easy. For these same athletes handstand push-ups, ring dips, and pull-ups are very likely deficiencies. Typically, these athletes are larger.
Similarly, those athletes for whom handstand push-ups, pull-ups, and ring dips are a breeze are nearly certain to bristle at these loads and high reps in the weightlifting. Typically, these athletes are smaller.
Do these workouts favor middleweights? It doesn’t seem so. The middleweights seem to suffer at both ends." Coach Greg Glassman
Some pics from today's lunchtime class, courtesy of Allison:
Practicing sumo deadlift high pulls with PVC pipes pre-workout.
Keith demos proper ring-dip form. Here he is at the top of the dip.
First-timer Marisela works on front squats.
Rob helps out our other first-timer, Andrew, with his clean.
Allison, a.k.a. A2, a.k.a. "The Cleaner". (Yes, that's 75 freaking pounds for her very first "Elizabeth" ever!)
The (never-ending) joy of ring dips.
Because your triceps weren't burnt enough, here's some L-sit practice on the parallettes, post-workout.
See the complete set of photos here.
Posted by Keith Wittenstein at 5:54 AM | Comments (24)
June 11, 2007
Back To Basics
070612 - Fundamentals.
5 Rounds for time:
Samson Stretch 30s each side
15 PVC Overhead Squats
15 Situps
15 Good Mornings
15 Pullups
15 Ring Dips
Perfect form is a must. If an exercise is not yet mastered, then an intelligent substitution must be made, e.g. jumping dips for dips or body rows for pullups. Sacrificing form for speed will be penalized.
"What will inevitably doom a physical training program and dilute a coach’s
efficacy is a lack of commitment to fundamentals. We see this increasingly
in both programming and supervising execution. Rarely now do we see
prescribed the short, intense couplets or triplets that epitomize CrossFit
programming. Rarely do trainers really nitpick the mechanics of fundamental
movements.
I understand how this occurs. It is natural to want to teach people
advanced and fancy movements. The urge to quickly move away from the
basics and toward advanced movements arises out of the natural desire to
entertain your client and impress him with your skills and knowledge.
But make no mistake: it is a sucker’s move. Teaching a snatch where there
is not yet an overhead squat, teaching an overhead squat where there is not
yet an air squat, is a colossal mistake. This rush to advancement increases the
chance of injury, delays advancement and progress, and blunts the client’s
rate of return on his efforts. In short, it retards his fitness." Coach Greg Glassman
Posted by Keith Wittenstein at 9:36 PM | Comments (20)
June 10, 2007
Cop A Squat
Monday 070611
Back Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 070301.
"So, you ask, why do we squat, press, deadlift? Because these lifts work all the muscles and joints in the body, they simulate normal human movement patterns, and they produce strength appropriate to all uses of the muscles and joints. They can be trained fast or slow, done with a minimum of equipment, and form important components of the quick (i.e., Olympic) lifts. They affect the body in a systemic way, producing sufficient stress that a hormonal response is produced to facilitate recovery and adaptation. They are very hard. They produce psychological toughness when trained correctly. And absolutely no one has ever gotten brutally, ungodly strong without doing them." Rippetoe
Posted by Keith Wittenstein at 9:34 PM | Comments (27)
June 9, 2007
D is for Diane
Saturday 070609
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to 070223.
Diane is of course scalable, just like any other CrossFit workout: adjust deadlift downward if 225 pounds is too heavy; if you cannot yet do handstand push-ups, substitute handstand push-up negatives (only the lowering motion), partial range-of-motion handstand push-ups (with some padding under your head, such as an AbMat or two, or do a 2-to-1 substitute of shoulder press at a challenging but doable weight.
“My fantasy is to be walking late at night on the street in New York City and have some guys try to rob me, and I use parkour to get away from them, but I’ve never had to use parkour, so in a way I could say I’ve never really done parkour. I practice parkour not because I think I’m going to have to use it but because I see it as making me stronger physically and mentally, just the way people don’t go into martial arts because they plan to fight someone—they keep fit or get discipline. Everyone’s different, but the philosophy of parkour that drives me is that progression of ability, being better than I was the day before. There’s a quote by Bruce Lee that’s my motto: ‘There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.’ If you’re not better than you were the day before, then what are you doing—what’s the point?”
--Ryan Ford, traceur, from the New Yorker article "No Obstacles."
For more on parkour, read this CrossFit Journal article by Jesse Woody.
Posted by Allison Bojarski at 9:13 AM | Comments (36)
June 8, 2007
Friday, Saturday, Sunday
Today's WOD, at various people's request:
Friday 070608
As Many Rounds As Possible in 20 Minutes:
5 Skin the Cats (or Knees to Elbows, or Toes to the Bar)
10 Kettlebell Windmills
15 KB single-arm swings, each arm (or just 15 KB 2-arm swings total, if KB is heavier than 16kg for men, or 12kg for women)
Also, this Saturday and Sunday, workouts will be back at the Box; however, Saturday's noon kettlebell class and Sunday's noon O-lifting class are both cancelled for just this weekend because Court and Keith will be out of town. Otherwise, schedule is normal.
Oh, and I almost forgot: I'll be teaching tonight's classes since Court is away. See you soon!
SCHEDULE UPDATE: As per Dammit's comment below, Fight Club is officially on for tomorrow afternoon (Saturday, June 9th) at noon. Normally it would follow the noon KB class, but since that's cancelled for tomorrow, Fight Club starts up right after the 11am class finishes. For more info, see his comment below.
Posted by Allison Bojarski at 3:09 PM | Comments (14)
June 5, 2007
A is for Angie
Wednesday 070606
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 070402.
Addition from Allison: Here's some photos from the lunchtime class, to inspire the evening classes. I must say that everyone gave their all--definitely no sandbagging, as I hope you can tell from these pics. Good work, guys!
Mr. Durden warms up the troops.
The beauty of 100 pull-ups.
The pulchritude just won't quit.
And neither will Juan.
Kevin was first to the push-ups.
At least Keith is enjoying himself.
Sarah's sit-ups.
Dueling squats from Roger and Juan.
Michael, the push-up king, ain't so bad on squats, either.
Roger recovers.
You can view all the pics I took as a slideshow here.
Posted by Keith Wittenstein at 10:21 PM | Comments (63)
June 3, 2007
Park Life
Thanks to everyone who made it out to one or both of this weekend's Central Park workouts. Tomorrow we'll be back at the box, back on the regular schedule, but I don't think this will be our last park workout, especially as summer has just started.
Here's some pics of the fun you missed if you weren't there:
You can see all the photos of this weekend's workouts here.
Posted by Allison Bojarski at 7:18 PM | Comments (32)
June 1, 2007
NOTICE: Temporary Class Cancellation/Relocation
Due to an issue with the building, we're going to have to cancel tonight's classes and hold this weekend's classes in Central Park at the Ross Pinetum Playground at 10:30am. Check the blog for more details regarding next week as we know more. Thanks.
[A quick clarification: earlier today, though not connected to anything that happened during today's workout, a chunk of ceiling collapsed in the office below us. Hence, to ensure your safety and the safety of those directly below us, we're temporarily putting classes in the Box on hold, as we find out more about structural stability, etc. As you'd imagine, we're at least as shocked as you are, and we're working hard on getting indoor classes back up and running as soon as humanly possible. Apologies for the inconvenience, and see you in the park. - Josh]
Posted by Allison Bojarski at 2:51 PM | Comments (45)
Today's workout is brought to you by the letter "T"
Friday 070601
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 070509.
Buy a new Black Box "T"-shirt and it's guaranTeed to put more pounds on your Total.
Posted by Keith Wittenstein at 5:30 AM | Comments (24)