CrossFit NYC: The Black Box

This totally sucked in a CF way!!! Thanks Keith
Subbed body rows for pullups
Time: 46:55
I never ever dreamt that I would enjoy squats so much. It was a great release following all the other stuff!

Did this on Tuesday.

keith- i cant make it to box- taking kid for all day food testing at mt sinai-what can i sub for pullups and i dont have a rower. i will be squatting in hallways of mt sinai. thx

Janice is coming back on Friday. She called 3 guys and her parents on our way home to tell them she really broke a sweat "doing cow bells". She thought everyone was very welcoming just like I did when I first started. So thank you guys and Allison
Afterwards she convinced me to go to a bar to sit with her while she had a drink and I ended up eating 3 plates of wings instead of drinking! I am offically a meat eater again!!

Can't wait to do Angie tomorrow..

so Curves has lost yet another member. how sad.:)

Michelle, if you can find something to do pullups on, then try to do reverse pushups. Find a low bar or something that you can hang from with your feet on the floor like a reverse plank position and then pull your chest to the bar.

Or you can do bent over rows with dumbbells or a barbell or seated rows on the cable machine.

That's awesome about Janice and about you eating 3 plates of wings, Allison. I'm so proud. Michael is a true expert with cowbells. I'm glad he was able to get her sweating.

And another vegetarian falls... Its about time! CFNYC, saving vegetarians one person at a time.

Justin--how many prior vegetarians has CFNYC saved?? Meat eaters unite!

Thank you for the kind words, Tyler.

Moo...

Leslie was a vegetarian for 15 years until we beat it out of her finally... I was one for 6 (but learned the error of my ways long before so I cant take credit).

heh --- my wife also has trouble with this distinction... still, her friends were super-impressed that I'd been for a 3hr session with one of the world's eminent cowbell gurus (Steve "I got a fever" Cotter)

Angie, 29:05

"Dear diary,

When I grow up, I want to learn how to do push-ups."

For those who don't have access to a gym today, an interesting sub is "Salt on a torn callus 'cuz that's how it's done" for time. Post max dB reached to comments.

Angie as Rx'd. Good honest reps. 27:08

wth!?! whats this about cowbells and vegetarians?!?!
im hoping both are figments of my imagination.

Our friends at the Jersey shore are having an open house on Saturday 11-2.
From the site:

Get ready!!! We'll be breaking loose on June 9th, so mark your calandars!
Indoor/outdoor workout demos
Kettlebell madness
Sample nutritional supplements
Fitness challanges
Our famous T-shirts
Great conversation with fitness experts
Food

We are masterminding a team challange as we speak and will be giving away prizes to the top team. We will set up 6 person teams who will have to complete 300 pull ups or jumping pull ups, 400 push ups, 500 sit ups, 600 air squats.

http://www.newjerseycrossfit.com/

"Angie"
as rx'd
19:42
pullups on thick bar.
First time with "Angie".

Pushups slowing me down big time. Must... work... on.... pushups(insert: sound of me collapsing).

I love pouring salt on raw open calluses and having my neighbors think I'm murdering my cats.;)

angie
24;03 *
* (thin) band assist pull ups

for my part, i need to learn and perfect kippers asap. tired of ''asterisks'' and my goal next time i meet angie is sub-20-zero-asterisk score.

so when is the next '500' workout? ;)

31:23 as RX'd

Screw open calluses --- what about my 'sit-up ass'?? That shit is deadly. How do you stop it?

When the steaming shower water struck my sorely chafed coccyx tonight _my_ neighbors all thought I was Brazilian-waxing a banshee!

angie as rx'd
39.40 (without pull-up bands *w00t*!)

25:59 as Rx'd (with the excpetion of a few jumping pullups as the flesh ripped from my palms)... Hands like hamburger meat.

22:39 ( green band real pullups not chin ups! )

WOO HOO!!

I was inspired by the supermen in the 6pm class. You guys rocked it and so did I!

What' s the WOD?

We did 400 m run and 30 thrusters (rx'd 65#) for 5 rounds for time. I think sub tonight would be 400 high knee jump rope?

I used a 45# barbell. 29:00
Thought I was going to meet pukie this morning halfway through.

Also, I might walk/run (ie go very slow) the 10 K in C Park this Saturday am before class. If anyone is interested in running with me or meeting up at the park beforehand, let me know.

Allan,
Sit up ass can be avoided by taking one of the yoga mats and one of the towels at the box and putting them under your lower back. I need lots of cushion for floor sit ups.
Which, btw, I suck at. My Angie was going strong (for me) until the sit-ups. I guess it's too many years of partial crunches.
25:46, limiting factor was ability.

So you guys ran this morning? High knee jump rope sounds terrible.

Allan, Paul and other sit-tards.

In my opinion the roadrash can be mitgated by using proper form. Proper form would require the butt to act as a fulcrum and not as a crash pad. If you keep your butt and heels glued to the floor and pivot up you'll be better off. Most people lack one or more of the following: brain cells, moral fiber and/or flexibility. Therefore they cheat their situps by lowering their shoulders and simultaneously lifting their buttocks. That is wrong because it doesn't allow for a full range of motion in the abdominals and because it uses the butt slamming on the floor for momentum to initiate the situp instead of a muscular contraction of the abdominals.

Your penalty for your cheating is the blister on your ass. Enjoy!

You should post some pics for our amusement.

Conversely, sit up ass can be avoided by doing sit ups slowly, smoothly, using muscle rather than momentum. The bruising / chafing comes from the 'bounce' at the end of the movement, when you slam your shoulders down, which pulls your butt off the floor, then slam your butt back down on the floor to lift your shoulders.

Slow, smooth. Pretend your spine is a string of pearls, and that you're laying the pearls down / picking them up one at a time.

Behold - the Yin and Yang of CrossFit.

lol!

PEARLS??????

Hello everybody. I'm still doing the WOD even though I'm back at home. I managed to do Angie yesterday in 22:05. The pull-ups took over half my time. I supppose I'll have to work on them more. I'll be back with an update later today after I finish to run/thruster workout.

Alex Trebek: And the answer is-- Sit-tarded Pearls.

Contestant #2 How do Keith and Josh explain sit ups.

Alex: Correct.

Contestants #1 and #3: (in unison) What the Hell?

Contestant #2: It's a Crossfit thing. You wouldn't understand.

Either I simply can't do it right, or some folks do have a particular problem with roadrash. I do bang down when I get fatigued but so do many others. I was going very slow a few workouts ago, and ended up with a rash.

I'll stick with padding either way. So there.

Paul -- eat a few pints of Ben and Jerry's and grow some ass fat. That too solves the problem.

you guys are being unduly harsh. some people do have a harder time with high volume sit-ups, no matter how perfect their technique, because of the placement of their coccyx. the army has soldiers do sit-ups on grass for the PFT for that reason. if you're on concrete or some other unyielding surface, you do flutterkicks.

those slow, smooth sit-ups are just that--slow. the problem here is that angie, as a timed WOD, requires you to do the sit-ups as fast you can to get a good score, just like the army tests to see how many you can do in two minutes. to my mind, angie does not call for slow sit-ups any more than it does dead hang pull-ups.

so what we need is an abdominal exercise that can be done in high volume, at speed, without unduly wearing and tearing on peoples' tailbones, given that we don't have mats. i suggest that next time we sub abdominal crunches. hey, it's good enough for the marine corps--ask juan.

First of all I never said to do situps slowly (except for the warmup--that's a different situp). I said proper situps. Proper situps can and should be done fast. Shitty situps done fast or slow will still tear your ass up.

If you have a note from your doctor that says your coccyx is misplaced, then you can do flutter kicks, crunches or swissball whatevers. Otherwise, learn to do situps PROPERLY then PROPERLY AND QUICKLY.

By "doctor" I meant an OB/GYN. Just to be clear.

Let's see what people have to say on the boards:

http://www.crossfit.com/discus/messages/22/42743.html

Leslie-the Ben& Jerry's plan always works for me. And its nice because ALL of the flavors work equally as well!

"By "doctor" I meant an OB/GYN. Just to be clear."

Wow. It doesn't get much clearer then *that* :|

Its feisty thursday!!

5 rounds for time:
Run 400 meters or 400 high knee rope turns
30 thrusters with 65#

33:18 with jump rope sub
Man, I totally underestimated todays WOD. I knew it would be tough, but DAMN!!
This is one of the first times I felt pukie coming for a visit. Even when I finished I felt like I was going to hurl. I did the jump rope sub and wished I ran instead. The rope started taking a while after the first round. Like 3 to 5 minutes at a time from the shock of the thrusters.

From the HQ message board: "Are these clients female?"

So Allan, Paul, what's the latest word from your Ob/Gyn?

:oD

Maybe just rub some salt in?

As someone who used to suffer from the sit-up butt burn (but thankfully no longer does), I have to confirm Mr. Durden's theory that proper form is paramount in the protection of one's own ass. Even if you've got the proverbial "junk in the trunk", if you keep slamming your coccyx, it's gonna get hurt.

P.S.: I also recommend some added padding because the floor is indeed very hard and unyielding.

Hmm, now as someone who didn't get "coccyx-burn" but did do the sit-ups fairly fast, I wonder a few things;

1) Did the AbMat prevent that?

2) Either way was that 'cheating'?

3) Where can I find a good OB/GYN? :|

Back to the WOD, can one sub double-unders for the 400 high-knee jumps? Well I mean in a 1/10 kind of way? I've been practicing a bit and think I might be able to hit 40 of those before the pukie-rope. If so I might be tempted to give up the boxing class for this shits-and-giggles WOD.

From the message board we have:

"i get this on occassion and my form is very good."

"I have noticed a tendency for women to get the tailbone burn more frequently than men." --since women and men are equals, and certainly at crossfit, i do not take this as an insult.

"I would think wearing natural fibres would be better at preventing these problems" -- maybe it's my unnatural fibers

"I've gotten severe "monkey butt rash" from high-rep situps on several occasions. I've got a lovely case right now from the Trever Win'E Memorial Day workout. The only thing that seems to help is doing situps on a soft, padded surface like a gymnastics mat. The Memorial Day workout was on unpadded commercial carpet over concrete."
-- a testament to the problem being the surface

+ we have Dammit's comments.

I don't see overwhelming evidence of the problem being solely due to bad form. Now, I will of course work on my form, but I will also proudly to my sit-ups with Durden calling me a sissy and with towels, sweatshirts, yoga mats, and anything else tucked under my ass!

I think double unders is a perfect sub for the 400 high knee rope turns. 50 to be exact. I should have mentioned this at the 1230 class.
Even an advanced rope jumper like Ross Enamait does 50 high knees in 15 seconds. Multiply by 8 and thats 2 minutes, if he can actually maintain that top speed for 2 minutes nonstop.
My first round of jump rope I had a good sprint speed with high knees and it probably took me anywhere from 2.5 to 3 minutes. Now I never run but this weekend I did and timed my 400 meter runs for the first time and they ranged from 60 to 75 seconds. All this thanks to Crossfit, jumprope and kb work.
Moral of all this.
I definitely recommend Sub 400m run with either 50 double unders or 200 high knee sprint jumps

This Was Hell!!

37:18 45lb 400 high knee jumps

I noticed a note to the newbees on the board which said we could stop after 3 rounds or 30minutes. I asked Court if I should stop and he told me that it was a pride issue and I should decide for myself. So I did it of course.
The video was awesome. I watched it to check my form and it looked good to me, but what the hell do I know. I did notice that my booty got pretty freakin low on the squats. I didn't do less than 10 in a row for the thrusters and jumped 100 times more than once.

I felt sick but very proud that I made it. Kevin and Rob- it was fun working out with you guys.

now *that* is one subtle motivational tactic Cort. i'd estimate the success rate at an even 100% ;)

Until recently - always got an ass rash--this time I didn't! And Durden still criticed my form. Oh well, so is the punch!!
Btw, I was @ EMS talking abt CF to my regular salesman and gave him a keychain. He asked quite seriously if the opener is for our energy drinks!! I corrected him and set him straight! Cheers

well i was going to head over to the 7 pm class but seriously these postings are scaring me. i can barely run down those stairs let alone 5 round sof 400 meters. And two comments about pukie? i think padding my butt with the ben and jerry's method leslie noted sounds a lot better.

i will bring donuts in tomorrow if anyone wishes to start padding their butts with those.

I hear you kevin. I did it in 28:35 with treadmill runs. Started around 1:40, ended around 2:05.

400 jumps sounds too long. This was seriously hard today.

another astererisk wod for me ;(

25;05*
55 lb bar (bw 160)
i wanted to do double unders but that was not a pm sub so did the high knee ropes. i was gonna do the run buit fortuneatly flashed back to some run-kb-somethingelse wod where i could barel crawl up the stairs. i say we either add the stair distance in (2-1) as part of the 400m or hire the elevator operator for the run-based wods ;)

I _knew_ that Gucci thong would chafe *grrr*

As for form, I spent so long on the pullups I figured it wouldn't hurt to take my time and get my form right on the situps, but no matter how slow I tried to lay my shoulders down over the ab-mat my butt would lift up --- think it might be a flexibility issue.... or maybe sucky technique

Anyway Durden you big coccyx-fetishist...PICS?! I'd be deported!!

Did anyone see the 'Hip Opening Hurdle Drills' from mondays HQ site? Awesome, we should do that on a rest day sometime. I say this as someone who is barely flexible enough to stand or walk but still... damn.

Mike had the quote of the end of the WOD today I think "Who ELSE in the city just did this?" Quite a thing to be able to say in a city of 8M...

Great job A2 and Rob. Way to gut it out. especially the torturous WOD we endured today. It was fun working out with you guys. Ill be at the 1230 class tomorrow.
Michael and Brett, great time on the WOD as well.

so ended up doing

4 rounds
stopping at 30 min

and we only did the
200 knee-high jump rope
and the 30 65# thrusters

i say we run next time, i hate subs.

Any am or lunch people care to clue us in on the WOD? After Angie and whatever last nights 400 High-Knee/30 Thruster WOD was called, I'd prefer to know ahead of time. Not that any part of my body *doesn't* hurt of course....

I am bringing a friend tonight and they would love to know what todays torture is. I've learned just to accept the punishment, say thank you and ask for more.

Thursday's WOD 41:30 as RX'd using a treadmill.

I've been doing this for a year, and this was definitely one of the must brutal WOD's I've seen. Did the first round in 5 minutes and the last round in about 12 minutes.

Spend the last thirty minutes thinking about quiting, but I figured if Paris Hilton could do her entire sentence, I could do mine. Then I find out that they let her out early. I knew I should have quit.

Hari,
They just threw her back in the slammer. You did NOT suffer in vain ;)

Looks like Paris is a "get some, go again" kind of girl when it comes to jail.

Perhaps we should email her (Paris)the CF WODs so she can get fit while there?