CrossFit NYC: The Black Box

And as we all know--Keith is a stickler for proper form! All for our benefit....

I'll be looking forward to those Samson stretches.

Just an FYI, I'll be teaching tonight's 6pm class so that Mr. Durden can catch up on his beauty sleep. Hope to see a bunch of you then!

and boy does he need it. heyoo!!
you'll be there ate 7 as well right?
p.s. i suck at scrabble

crossfit saw gunners.
http://www.youtube.com/watch?v=rDtwalHV4TQ

man we should go so something like this.

More reading for the literate among you:

http://www.gymjones.com/knowledge.php?id=20

yay Allison-i am coming to the 6 pm class. You however never need beauty sleep bc u look awesome all the time! :)

I'm only teaching the 6pm class--Mike's teaching the 7pm class. And if you haven't already, definitely check out the gymjones link above. It's very relevant to tonight's WOD. See y'all then.

i didn't expect this workout to be SO hard. 31:20?

I rock at scrabble.. ended up with 975 points compared to the others who only got 5points each.

Keith- feel free to throw me around like that anytime. I'm thinking if I run off to be in the circus I can hit up all the crossfit gyms as we travel around. ;)

Good gymjones article, it is easy to get focused on a good time and lose focus on good form for sure. A timely reminder.

Have there been scrabble WODs I don't know about or is this something different? I used to love the game ...

BTW, as a clarification, I don't mean I 'cheat' or get lazy, just that it is easy, for me at least, to get into a WOD thinking 'i want to beat 20 minutes' or 'I want to get 10 sets' mindset/goal rather then a 'I want to do 5 kick-ass pull-ups, 10 killer push-ups, and 15 perfect squats as fast as I possibly can as many times as I can until someone stops me' mindset.

Michael, Scrabble WODs have been happening at Hi-Fi, the official bar of the Black Box.

I did Tabata Push-ups today since I didn't make it in. I'd like to do them everyday, wondering if anyone else wants to do them 'with' me and post so we can keep each other honest and moving forward. Tonights: 20-16-10-9-8-8-8-8.

Hi everyone! It's been amazing working out with you incredible athletes for the past few days!
Speaking of form--was wondering whether it is more effective to try to do a more advanced version of an exercise when you cannot yet complete the number of reps prescribed with perfect form, or to do an easier version of the exercise where you can do all the reps in perfect form?

Michael I might be game. Send me an email and we can discuss
c1sarena@optonline.com

BTW, my WOD
AMRAP 20 min
KB snatch
KB OHS
TGU
Walking lunge with OH KB r/l
Push up with 1 hand on KB
renegade row to side plank KB overhead
repeat other side for 1 round

Total 11 rounds then followed with a lot of fun stuff and a much needed, rx'd beach afternoon!!

Dips started getting tough halfway through. Tough workout(warmup?).
25:54

Juan, I'd definitely be down for some target practice--can you hook us up, Semper Fi-style?

word.. target practice.. hook it up juan

I cant just borrrow a machine gun. but ill look into it maybe some indoor ranges here in the city, most likely pistol stuff. that or we can head out to PA where I think were allowed to fire surface to air missles at pigeons.

this workout was killer , did something like 38 min @ a bw of 190 lbs.

tomorrows elizabeth looks sexy.

Tereza
The answer is Yes. You should struggle with the exercises and they should be difficult. However when it is too difficult you should make a substitution or scale it down until it is doable.

You'll see that most people in a high rep workout cannot do all the sets unbroken. They break up the reps into managable chunks. If some is able to do all the reps flawlessly without breaking the sets, then the load was probably too light.